Paul Keller
Manaʻo ʻia lākou he mau mea nui o kā mākou meaʻai. Akā i kēia manawa ua hoʻohaʻahaʻa mākou i ka hopena maikaʻi o ka fiber i ko mākou olakino - a ʻai ka hapa nui o ka poʻe i ia mea.
ʻO ka fiber dietary - ka fiber indigestible i loaʻa i loko o nā meaʻai mea kanu e like me ka palaoa, nā mea kanu, nā hua, nā legumes, a me nā nati - he inoa maikaʻi. He mea koʻikoʻi lākou no ko mākou ola kino a me ka ʻai ʻana. Akā ua ʻike ka poʻe noiʻi he nui nā pono olakino ākea ka meaʻai kiʻekiʻe-fiber.
Ua hana nā kānaka ʻepekema mai ke Kulanui o Otago o Aotearoa i kahi noiʻi meta-nui no ka World Health Organization. No ka ʻike ʻana i ke ʻano o ka hana ʻana o ka carbohydrate a me ka nui o ka fiber i loko o ko mākou kino, ua nānā lākou i ka huina o 243 mau haʻawina mai nā makahiki he 40 i hala. Ua paʻi ʻia ka hopena o kā lākou loiloi ma ka puke pai "The Lancet".
Ka pale ʻana i ka maʻi puʻuwai a me ka maʻi diabetes
"ʻOiai mākou i ʻike he maikaʻi ka fiber no mākou, ʻaʻole mākou i ʻike i ka nui o ka paʻa ʻana o kēia mantra kahiko," wahi a Profesor Jim Mann, kekahi o nā mea kākau o ka noiʻi, ma kahi ʻōlelo mai ke kulanui. No ka mea, ua hōʻike ʻia ka haʻawina ʻoi aku ka nui o ka lawe ʻana i ka fiber dietary hiki ke hoʻemi nui i ka hopena o nā maʻi like ʻole. Mālama ia i ka maʻi maʻi cardiovascular, diabetes a me ka maʻi kanesa - a hoʻemi nui ia i ka hopena o ka make i hoʻohālikelike ʻia me ka poʻe e ʻai nui ana i ka fiber.
ʻO ka poʻe i ʻai i ka meaʻai i ʻoi aku ka kiʻekiʻe o ka fiber ua nalowale ke kaumaha, ʻoi aku ka maikaʻi o ka cholesterol a me ke kahe koko. ʻO nā mea āpau, ʻōlelo ʻo Mann i kahi "hopena maikaʻi loa".
ʻO ka manaʻo: ma ka liʻiliʻi 25 grams i kēlā me kēia lā
No laila, uku ke kūkulu ʻana i nā meaʻai mea kanu hou aʻe i kāu meaʻai a hoʻololi i nā kīʻaha i hana ʻia me nā hua palaoa holoʻokoʻa: Manaʻo nā ʻepekema e ʻai i ka liʻiliʻi o 25 a 29 grams o ka fiber i kēlā me kēia lā - akā ʻoi aku ka maikaʻi. Ua like kēia me ka ʻōlelo a ka German Society for Nutrition (DGE) o 30 grams i kēlā me kēia lā.
ʻO ka mea pōʻino, nui ka poʻe ʻaʻole i hoʻokokoke i ka pili ʻana i kēia alakaʻi: Ua hoʻopiʻi ʻo Kauka Andrew Reynolds i ka nui o ka ʻai ʻana ma lalo o 20 grams o ka fiber i kēlā me kēia lā. Malia paha kahi pilikia i ka lawa ʻana o ka fiber, ʻo ia ka liʻiliʻi o nā meaʻai e hāʻawi ana i nā pae kiʻekiʻe o ka fiber i ka manawa hoʻokahi-ʻo ka hoʻolilo ʻana i ka hui kūpono i mea paʻakikī. "Ma ka hoʻomaʻamaʻa, pono kā mākou meaʻai e hoʻokumu ʻia i nā kīʻaha holoʻokoʻa, nā mea kanu, nā legumes a me nā huaʻai e hoʻonui ai i ka lawe ʻana i ka fiber," wehewehe ʻo Reynolds.
ʻOi aku ka nui o nā kīʻaha piha, nā mea kanu, nā legumes a me nā huaʻai
ʻO ka mea i loaʻa kahi kīʻaha nui o ka oatmeal hou me nā hua no ka ʻaina kakahiaka i ke kakahiaka e hana pono ana. No ka mea, 100 grams o ka oat flakes aia ma kahi o ʻumi grams o ka fiber, kahi lima o nā blueberries a i ʻole nā ʻalemona ma ke ʻano he topping a me kekahi o ia mau mea. ʻOi aku ka nui o ka nui o ka fiber ma kahi o 45 grams no 100 grams, a ʻoi aku ka maikaʻi o nā legumes maloʻo.
ʻO nā meaʻai e hāʻawi ana i ka liʻiliʻi o ka fiber hiki ke kōkua i ka uhi ʻana i nā mea e pono ai i kēlā me kēia lā: no ka laʻana he maiʻa, kahi ʻāpana berena ʻai holoʻokoʻa ma ke ʻano he ʻai ʻai a me ka hapa nui o nā mea kanu e like me Brussels sprouts a i ʻole broccoli. No ka poʻe he nui, ʻo ka loaʻa ʻana o ka nui i koi ʻia i kēlā me kēia manawa ke ʻano o ka hoʻololi ʻana i kā lākou mau meaʻai - akā ʻaʻole pono e hoʻohaʻahaʻa ʻia nā pono olakino.
