He mea nui ka ʻai kaulike no ka mālama ʻana i ke olakino maikaʻi, a he mea koʻikoʻi ka fiber meaʻai i ka loaʻa ʻana o kēia kaulike.ʻO ka fiber kahi ʻano kaʻapona i loaʻa i nā meaʻai mea kanu e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, a me nā legumes.Ua ʻike ʻia no ka mālama pono ʻana i ka ʻōnaehana digestive, hoʻoponopono i ka neʻe ʻana o ka ʻōpū, a me ka hoʻohaʻahaʻa ʻana i ka pilikia o ka hoʻomohala ʻana i nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes.ʻOiai ke koʻikoʻi, nui ka poʻe i ʻai ʻole i ka nui o ka fiber i kā lākou meaʻai i kēlā me kēia lā.
ʻO ke kumu o kēia kūkākūkā ʻana ʻo ia ka hoʻohālikelike ʻana i ʻelua mau meaʻai meaʻai like ʻole,inulin, apulu pulu, e kōkua i ka poʻe e hana i nā koho ʻike e pili ana i ka fiber i kūpono loa i kā lākou pono meaʻai.Ma kēia ʻatikala, e ʻimi mākou i nā waiwai meaʻai, nā pono olakino, a me ka hopena i ka digestive a me ke olakino o ka inulin a me ka fiber pea.Ma ka hoʻomaopopo ʻana i nā ʻokoʻa a me nā mea like ma waena o kēia mau fiber ʻelua, e loaʻa i ka poʻe heluhelu nā ʻike koʻikoʻi i ka hoʻokomo ʻana iā lākou i kā lākou meaʻai me ka maikaʻi.
A. Ka wehewehe a me nā kumu o ka inulin
ʻO ka Inulin kekahi ʻano o ka fiber soluble i loaʻa i loko o nā ʻano mea kanu like ʻole, ma nā aʻa a i ʻole nā rhizomes.ʻO ka aʻa Chicory kahi kumu waiwai o ka inulin, akā hiki ke loaʻa i nā meaʻai e like me ka maiʻa, aniani, kālika, asparagus, a me Ierusalema artichokes.ʻAʻole ʻeli ʻia ka Inulin i loko o ka ʻōpū liʻiliʻi a hele i ke kolonā, kahi e hana ai ʻo ia ma ke ʻano he prebiotic, e hāpai ana i ka ulu ʻana o nā hua bacteria maikaʻi i ka ʻōpū.
B. Nā waiwai meaʻai a me nā pono olakino o ka inulin
He nui nā waiwai waiwai o ka Inulin e lilo ia i mea hoʻohui waiwai i ka meaʻai.He haʻahaʻa ia i nā calorie a he liʻiliʻi ka hopena i ke kiʻekiʻe o ke kō koko, e lilo ia i koho kūpono no ka poʻe mālama i ko lākou kaumaha a me nā poʻe me ka maʻi diabetes.Ma ke ʻano he fiber prebiotic, kōkua ka inulin i ka mālama ʻana i ke koena olakino o ka maʻi bacteria, he mea nui ia no ke olakino a me ka ʻōnaehana pale.Hoʻohui ʻia, ua pili pū ka inulin me ka hoʻomaikaʻi ʻana i ka meaʻai meaʻai, ʻoi loa no nā minerale e like me ka calcium a me ka magnesium.
C. Nā pōmaikaʻi olakino a me ka ʻōpū o ka ʻai ʻana i ka inulin
Ua hoʻopili ʻia ka ʻai ʻana o ka inulin i nā pono olakino a me ka ʻōpū.Hoʻoikaika ia i ka neʻe ʻana o ka ʻōpū maʻamau a hoʻohaʻahaʻa i ka constipation ma o ka hoʻonui ʻana i ka pinepine o ka pehu a me ka hoʻomaʻamaʻa ʻana i ka paʻa.Kōkua pū ka Inulin i ka hōʻemi ʻana i ka pilikia o ka maʻi maʻi ʻaʻai ma o ka hoʻoulu ʻana i ka ulu ʻana o nā hua bacteria maikaʻi, ʻo ia hoʻi ka mea e pale ai i ka ulu ʻana o nā maʻi ʻino e hiki ke alakaʻi i ka mumū a me ka maʻi.
A. Ka hoʻomaopopo ʻana i ka haku ʻana a me nā kumu o ka fiber pea
ʻO ka pea fiber kahi ʻano o ka fiber hiki ʻole ke hoʻoheheʻe ʻia i loaʻa mai i ka pī, a ua ʻike ʻia no kona ʻano fiber kiʻekiʻe a me ka liʻiliʻi o ka momona a me ka momona.Loaʻa ia mai nā hull o ka pī i ka wā e hana ai i ka pī no nā huahana meaʻai.Ma muli o kona ʻano paʻa ʻole, hoʻohui ka pea fiber i ka nui i ka waihona, hoʻomaʻamaʻa i ka neʻe ʻana o ka ʻōpū a kōkua i ke olakino digestive.Eia kekahi, ʻaʻohe gluten-free ka fiber pea, kūpono ia i nā poʻe me ka maʻi gluten a i ʻole ka maʻi celiac.
B. Ka waiwai meaʻai a me nā pono olakino o ka fiber pea
Nui ka pea fiber i ka fiber meaʻai, ʻoi aku ka nui o ka fiber insoluble, e kōkua ana i kāna mau pono olakino.Kākoʻo ia i ke olakino ʻōpū ma o ka hoʻoikaika ʻana i ka neʻe maʻamau o ka ʻōpū a me ka pale ʻana i ka constipation.Eia hou, hiki i ka nui o ka fiber i loko o ka pea fiber ke kōkua i ka mālama ʻana i nā pae cholesterol, no laila e hōʻemi i ka hopena o ka maʻi puʻuwai.Eia kekahi, he haʻahaʻa haʻahaʻa ka glycemic index o ka pea fiber, ʻo ia hoʻi, he liʻiliʻi kona hopena i ke kiʻekiʻe o ke kō koko, kūpono ia i nā poʻe me ka maʻi diabetes.
C. Ka hoʻohālikelike ʻana i nā pono olakino a me ka ʻōpū o ka pī
E like me ka inulin, hāʻawi ka pea fiber i nā pono olakino a me ka ʻōpū.Kōkua ia i ka mālama mau ʻana i ka ʻōpū a kōkua i ka pale ʻana i nā maʻi ʻeha e like me ka diverticulosis.Kōkua pū ka pea fiber i ka mālama ʻana i kahi microbiome o ka ʻōpū olakino ma o ka hāʻawi ʻana i kahi wahi aloha no nā hua bacteria maikaʻi e ulu ai, e hoʻolaha ana i ke olakino āpau a me ka hana pale.
A. ʻO ka meaʻai meaʻai a me ka hui pū ʻana o ka inulin a me ka fiber pea
ʻOkoʻa ka inulin a me ka fiber pea i kā lākou meaʻai a me ka hoʻohui ʻana i ka fiber, e pili ana i ko lākou hopena i ke olakino a me ke kūpono o ka meaʻai.ʻO ka Inulin he fiber hiki ke hoʻoheheʻe ʻia i haku mua ʻia me nā polymers fructose, aʻo ka fiber pea he fiber insoluble e hāʻawi ana i ka nui i ka waihona.Hāʻawi kēlā me kēia ʻano fiber i nā pōmaikaʻi ʻokoʻa a kūpono paha i nā poʻe me nā pono meaʻai a me nā makemake.
B. Ka noʻonoʻo ʻana no nā meaʻai like ʻole a me nā makemake
Ke koho ʻana ma waena o ka inulin a me ka fiber pea, he mea nui e noʻonoʻo i nā pono meaʻai a me nā makemake.No nā poʻe e manaʻo ana e mālama i ko lākou kaumaha, makemake paha ka inulin ma muli o kona mau calorie haʻahaʻa a haʻahaʻa haʻahaʻa glycemic index.Ma ka ʻaoʻao ʻē aʻe, ʻo ka poʻe e ʻimi nei e hoʻomaikaʻi i ka hana maʻamau o ka ʻōpū a pale i ka constipation hiki ke ʻike i ka ʻoi aku ka maikaʻi o ka fiber pea ma muli o kona ʻano fiber insoluble a me ka hiki ke hana nui.
C. Ka hopena i ka mālama ʻana i ke kaumaha a me ke kō koko
Loaʻa i ka inulin a me ka fiber pea ka hopena i ka hoʻokele paona a me nā pae kō koko.ʻO ka haʻahaʻa o ka calorie haʻahaʻa a me ka haʻahaʻa glycemic index waiwai ʻo Inulin he koho maikaʻi ia no ka mālama ʻana i ke kaumaha a me ka mālama ʻana i ke kō koko, ʻoiai ʻo ka hiki o ka pea fiber ke hoʻoikaika i ka māʻona a hoʻoponopono i ka ʻai e kōkua i kāna kuleana kūpono i ka hoʻokele paona a me ka hoʻoponopono ʻana i ke kō koko.
A. Nā mea e noʻonoʻo ai i ka hoʻokomo ʻana i ka inulin a i ʻole ka fiber pea i kāu ʻai
I ka hoʻokomo ʻana i ka inulin a i ʻole ka fiber pea i kāu meaʻai, nui nā mea e noʻonoʻo ai, e pili ana i nā pono meaʻai pilikino, nā pahuhopu olakino, a me nā kūlana digestive a i ʻole metabolic.He mea nui ia e ninau aku i ke kauka lapaau a i ole ia ke kanaka meaʻai meaʻai i hoʻopaʻa ʻia no ka hoʻoholo ʻana i ke koho fiber kūpono loa e pili ana i nā noʻonoʻo olakino pilikino.
B. Nā ʻōlelo aʻoaʻo no ka hoʻohui ʻana i kēia mau meaʻai i loko o nā meaʻai i kēlā me kēia lā
Hiki ke hoʻokō ʻia ka hoʻohui ʻana i ka inulin a i ʻole ka fiber pea i loko o nā meaʻai i kēlā me kēia lā ma o nā kumu meaʻai like ʻole a me nā huahana.No ka inulin, hiki i ka hoʻokomo ʻana i nā meaʻai e like me ke aʻa chicory, nā aniani, a me ke kālika i loko o nā meaʻai hiki ke hāʻawi i kahi kumu maoli o ka inulin.ʻO kahi ʻē aʻe, hiki ke hoʻohui ʻia ka fiber pea i nā meaʻai i hoʻomoʻa ʻia, nā smoothies, a i ʻole nā sopa e hoʻonui ai i ka nui o ka fiber o nā meaʻai.
C. Hōʻuluʻulu manaʻo nui no ke koho ʻana i ka fiber kūpono no nā pono meaʻai pākahi
I ka hōʻuluʻulu manaʻo, pono ke koho ma waena o ka inulin a me ka fiber pea ma muli o nā pono meaʻai, nā pahuhopu olakino, a me nā makemake meaʻai.ʻOi aku ka maikaʻi o ka Inulin no ka poʻe e nānā ana e mālama i ke kaumaha a me ke kiʻekiʻe o ke kō koko, ʻoiai ʻoi aku ka maikaʻi o ka pī no ka hoʻoikaika ʻana i ka ʻōpū a me ke olakino digestive.
I ka hopena, hāʻawi ka inulin a me ka fiber pea i nā waiwai meaʻai kūʻokoʻa a me nā pono olakino e hiki ke hoʻokō i kahi meaʻai kaulike.Hāʻawi ʻo Inulin i nā pōmaikaʻi prebiotic a kākoʻo i ka hoʻokele paona a me ka mālama ʻana i ke kō koko, ʻoiai ʻo ka pea fiber e kōkua i ka hoʻoikaika ʻana i ke olakino ʻōpū a me ka hana maʻamau.
He mea nui e hoʻokokoke i ka ʻai ʻana i ka fiber meaʻai me kahi hiʻohiʻona ʻike a kaulike, me ka noʻonoʻo ʻana i nā pono like ʻole o nā kumu fiber like ʻole a pehea lākou e hoʻohālikelike ai me nā pono olakino a me nā makemake.
ʻO ka mea hope loa, ʻo ka hoʻomaopopo ʻana i nā pono meaʻai ponoʻī ka mea nui i ke koho ʻana i ka fiber kūpono no ke olakino maikaʻi a maikaʻi.Ma ka noʻonoʻo ʻana i nā pahuhopu olakino pilikino a me ke kūkākūkā ʻana me nā ʻoihana mālama ola kino, hiki i nā kānaka ke hana i nā koho ʻike e hoʻokomo pono i ka inulin a i ʻole ka fiber pea i kā lākou meaʻai.
I ka hōʻuluʻulu ʻana, ʻo ka koho ma waena o ka inulin a me ka fiber pea e pili ana i nā pono meaʻai kanaka, nā pahuhopu olakino, a me nā makemake meaʻai.Loaʻa i nā fiber ʻelua kā lākou mau waiwai meaʻai kūʻokoʻa a me nā pono olakino, a he mea nui ka hoʻomaopopo ʻana i kēia mau ʻokoʻa no ka hoʻoholo ʻana.ʻO nā pono prebiotic o ka inulin, ka mālama ʻana i ke kaumaha, a me ka mālama ʻana i ke kō koko, a i ʻole ke kākoʻo ʻana o ka pea fiber no ke olakino ʻōpū a me ka maʻamau o ka digestive, ʻo ke kī i ka hoʻohālikelike ʻana i kēia mau pono me nā pono meaʻai.Ma ka noʻonoʻo ʻana i nā kumu like ʻole a me ka ʻimi ʻana i ke alakaʻi ʻoihana, hiki i nā kānaka ke hoʻohui pono i ka inulin a i ʻole ka fiber pea i kā lākou meaʻai no ka hoʻomaikaʻi ʻana i ke olakino a maikaʻi.
Kuhikuhi:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maigniten, L. (2020).ʻO ka hoʻāʻo ʻana o ka puaʻa: ka hopena o kahi fiber pea novel ma ke koena o ka ikehu a me ke olakino o ka ʻōpū i loko o nā puaʻa home-metabolomics a me nā hōʻailona microbial i nā faecal a me nā caecal samples, a me nā metabolomics faecal a me VOC.Pūnaewele Pūnaewele: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., a me Gibson, GR (2010).A randomized, double-blind, crossover study of the effect of oligofructose on gastric emptying in health people.Pūnaewele Pūnaewele: Cambridge University Press
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014).Hoʻomalu ka Inulin i ka mumū a me ka endotoxemia metabolic i nā wahine me ka maʻi diabetes mellitus type 2: kahi hoʻāʻo hoʻokolohua hoʻokele randomized.Pūnaewele Pūnaewele: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006).ʻO ka Inulin a me ka oligofructose ma ke ʻano he prebiotics i ka pale ʻana i nā maʻi ʻōpū a me nā maʻi.Pūnaewele Pūnaewele: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006).Ola kino: fermentation a me nā ʻakika momona kaulahao pōkole.Pūnaewele Pūnaewele: Nānā Natura Gastroenterology & Hepatology
Kāhea iā mā˚ou:
Grace HU (Luna Kūʻai)grace@biowaycn.com
ʻO Carl Cheng ( Luna Nui / Luna )ceo@biowaycn.com
Pūnaewele:www.biowaynutrition.com
Ka manawa hoʻouna: Feb-23-2024
