John Myers
Nui ka poʻe e ʻai i ka fiber liʻiliʻi. Hiki ke pale ʻia kahi hemahema. He aha kā mākou e pono ai i ka fiber a no hea ia?
I ka wā e pili ana i ka ʻai olakino, nui ka poʻe e noʻonoʻo nui i nā huaora a me nā minela, akā ʻaʻole kakaʻikaʻi i ka fiber meaʻai. Hōʻike nā haʻawina ʻo ka nele o ka fiber meaʻai he kumu pilikia no ka momona, ka maʻi diabetes, ke koko kiʻekiʻe, ka puʻuwai puʻuwai, a me nā maʻi ʻē aʻe. Hoʻopilikia ʻia ka ʻai ʻana, hiki ke hopena i ka hemorrhoids a me ka constipation. Hiki ke ho'ōla ʻia nā maʻi he nui me ka lawa ʻole o ka meaʻai a i ʻole e ulu aʻe ma mua.
Laha ʻia ka hemahema o ka fiber dietary
ʻOi aku ka liʻiliʻi o 30 grams o ka fiber meaʻai i kēlā me kēia lā no nā pākeke, ʻoi aku ka maikaʻi o 40 grams. ʻO ka awelika o ka hoʻohana ʻana ma Kelemania he liʻiliʻi ma mua o 22 grams, ʻaʻole nui ka poʻe i hiki i kēlā. He mea maʻalahi ka lawaʻana o ia mea: Loaʻa lākou i nā meaʻai nui.
Aia ka fiber i nā mea kanu a pau
ʻO nā meaʻai meaʻai he mau mea kanu a me nā mea hana bulking. ʻAʻole hiki ke ʻai ʻia lākou a ʻaʻohe calorie - ʻo ia ke kumu i manaʻo ʻia ai lākou he ballast. Ua ʻike mākou i kēia manawa he mea nui ka fiber no ko mākou olakino.
No ke aha i olakino maikaʻi ai ka fiber
ʻO nā meaʻai meaʻai e hōʻoiaʻiʻo i ka manaʻo lōʻihi o ka satiety, a laila e pale aku i ka momona. Hoʻoulu pū lākou i ka hana ʻōpū. Hoʻoikaika lākou i nā pale pono'ī o ke kino no ka mea ʻo ka ʻōpū ko mākou kino nui loa. ʻO nā ʻano bacteria e noho ana i loko o ka ʻōpū nui (intestinal flora) a me ka mucosa intestinal intact ka mea e hoʻoholo ai no ka hiki ke hana. ʻO ka nui o ke kō he mea ʻawaʻawa no ka ʻōpū olakino. ʻO ka fiber, ma kekahi ʻaoʻao, kākoʻo i ka ʻōpū i kā lākou hana.
He ʻokoʻa ka hana ʻana o ka fiber soluble a me insoluble
Hoʻokaʻawale ʻia ma waena o ka fiber hiki ʻole ke hoʻoheheʻe ʻia (ʻo ia hoʻi i nā hua palaoa piha, nā halo, a me nā legumes) a me ka fiber hiki ke hoʻoheheʻe ʻia (ʻoi loa i nā huaʻai a me nā mea kanu).
ʻO nā fiber insoluble (e like me ka cellulose, a me ka lignin) he mau mea nui a hāʻawi i ka "mass". I ka hui pū ʻana me ka wai kūpono, pehu lākou i loko o ka ʻōpū a hoʻopiha maikaʻi iā ʻoe. Hoʻoikaika pū lākou i ka ʻōpū o ka ʻōpū a hoʻokuʻu i ka neʻe ʻana o ka ʻōpū. "Hoʻomaʻemaʻe" lākou i nā ʻōpū e like me ka huaʻala. Mālama kēia, no ka laʻana, diverticulitis, constipation, a me nā hemorrhoids.
ʻO nā fiber meaʻai hiki ke hoʻoheheʻe ʻia (e laʻa. pectin, inulin pū kekahi, oligofructose, a me nā mea i kapa ʻia he prebiotics) he "meaʻai bacterial": hānai lākou i ko mākou ʻōpū. He mea koʻikoʻi kēia mau microorganism - e like me ka bifidobacteria. Kōkua lākou iā mākou i ka ʻeli ʻana i ka meaʻai a hana i nā ʻakika momona pōkole olakino.
He hopena maikaʻi ko ka fiber soluble
- ka metabolism kō
- ka momona metabolism
- ka hooponopono ana o ke kino
- ʻo ka ʻōnaehana nerve.
ʻO Beta-glucans, ka fiber hiki ke hoʻoheheʻe ʻia i loko o ka oats a me ka bale, he mea maikaʻi loa ia no ka poʻe maʻi maʻi: Hiki iā lākou ke hoʻopaʻa i ka piʻi ʻana o ke kō koko a pale aku i ke kū ʻana o ka insulin.
ʻO ka poʻe e ʻai ana i ka nui o ka fiber e hoʻomaikaʻi i ko lākou pae cholesterol, e hōʻemi i nā kaʻina hana inflammatory a hoʻohaʻahaʻa i ko lākou pilikia o ka hōʻeha puʻuwai, arteriosclerosis, a me ka maʻi maʻi colon.
ʻO nā meaʻai meaʻai e hoʻemi i ka pilikia o ka maʻi diabetes
Me ka mea i kapa ʻia ʻo OptiFit study, ua nānā ka German Institute for Nutrition Research i ka mana o ka roughage i ka hopena o ka maʻi diabetes: 180 mau mea komo me kahi pae mua o ka maʻi diabetes i hāʻawi ʻia i kahi inu kūikawā ʻelua i ka lā no ʻelua makahiki. ʻO ka hapalua o ka poʻe i komo i kahi kiʻekiʻe o ka fiber insoluble i kā lākou inu, aʻo ka hapa ʻē aʻe i loaʻa kahi placebo i like ke ʻano. ʻO ka hopena: ʻoiai ke piʻi mau ʻana o ke kō koko koko lōʻihi a no laila ke piʻi mau nei ka pilikia o ka maʻi diabetes i ka hui placebo, ua hiki i ka hui fiber ke mālama i kona pae koko koko lōʻihi.
Mālama ka fiber i ke koko kiʻekiʻe
ʻO ka mea e ʻai i ka nui o ka fiber i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ko lākou koko koko: hoʻoulu ka fiber i ka bacteria i loko o ka ʻōpū e hana i ka waikawa propionic. He hopena ʻoluʻolu kēia i nā cell immune kūikawā (T-helper cell), hiki ke hoʻonui i ka mumū a hoʻonui i ke koko.
Pehea e ʻike ai i nā meaʻai fiber kiʻekiʻe
ʻO ka meaʻai me ka ʻoi aku o 5 grams o ka fiber no 100 grams ua manaʻo ʻia he kiʻekiʻe i ka fiber. Paʻi pinepine ʻia ka meaʻai fiber ma nā meaʻai pūʻolo. Hoʻopaʻa inoa kekahi mau polokalamu kelepona calorie i ka fiber i nā meaʻai a hāʻawi i ka hiki ke hoʻonui i ka fiber i pau i ka lā. ʻO ia mau polokalamu ke kūʻai pinepine ʻia he mau euro.
