Hoʻolauna:
Ua loaʻa ka manaʻo nui o ka fiber dietary i nā makahiki i hala iho nei ma muli o kāna mau pono olakino. Ke hele nei ka nohona o kēia wā i ka meaʻai wikiwiki a me nā meaʻai i hoʻoponopono ʻia, ua ulu nui nā meaʻai i lawa ʻole i ka fiber meaʻai. Nānā kēia ʻatikala thesis i ke koʻikoʻi o ka fiber dietary a manaʻo e pane i ka nīnau no ke kumu e pono ai mākou i ka fiber i kā mākou meaʻai.
ʻO ke kumu o kēia haʻawina ʻo ia ka hāʻawi ʻana i kahi loiloi hohonu o ke kuleana o ka fiber dietary i ka mālama ʻana i ke ola olakino a me ka pale ʻana i nā maʻi maʻi. Ma ka ʻimi ʻana i ka noiʻi a me nā hōʻike e kū nei, ʻimi kēia ʻatikala e hoʻokumu i ka ʻike e pili ana i ke koʻikoʻi o ka fiber meaʻai i ka meaʻai kanaka.
2. Wehewehe a me nā ʻano o ka fiber dietary:
Wehewehe ʻana o ka fiber dietary:
ʻO ka fiber dietary e pili ana i nā mea hiki ʻole ke hoʻoheheʻe ʻia o nā meaʻai meaʻai, e hele ana i loko o ka ʻōnaehana hoʻoheheʻe ʻana me ka paʻa. Loaʻa iā ia nā fibers soluble a me insoluble a hāʻawi i nā pono olakino like ʻole ma muli o kāna mau waiwai kūʻokoʻa.
Nā ʻano o ka fiber dietary:
ʻO nā ʻano nui ʻelua o ka fiber meaʻai ʻo ka fiber soluble a me ka fiber insoluble. Hoʻoheheʻe ʻia ka pulupulu hiki ke hoʻoheheʻe ʻia i loko o ka wai, e hana ana i kahi mea e like me ka gel i loko o ka ʻōpū o ka ʻōpū, ʻoiai ʻaʻole e hoʻoheheʻe ka fiber insoluble a hoʻohui i ka nui i ka waihona.
Nā kumu o ka fiber dietary:
He nui ka fiber dietary i nā huaʻai, nā mea kanu, nā kīʻaha piha, nā legumes, a me nā nati. Loaʻa i nā kumu meaʻai like ʻole ka nui a me nā ʻano o ka fiber meaʻai, e hana ana i kahi meaʻai like ʻole e pono ai no ka ʻai ʻana i ka nui kūpono.
3. Ke kuleana o ka Fiber Dietary i ke Ola Digestive:
Hoʻoikaika i ka neʻe ʻana o ka ʻōpū maʻamau:He mea koʻikoʻi ka loaʻa ʻana o ka fiber meaʻai no ka mālama pono ʻana i kāu ʻōnaehana digestive. Pehea e hana ai ia mea? ʻAe, hoʻohui ka fiber i kekahi ʻano heft hou i kou waihona, e hoʻonui a maʻalahi hoʻi ke hele i loko o ke kolonā. I nā huaʻōlelo ʻē aʻe, hāʻawi ia i kāu poop i kahi oomph i hiki iā ia ke hele i waho me ka pilikia ʻole.
Ka pale ʻana a me ka hoʻēmi ʻana i ka constipation:ʻAʻohe mea makemake i ka manaʻo ua kākoʻo ʻia nā mea a pau, a ma laila kahi e hoʻopakele ai ka fiber meaʻai. Hōʻike ka noiʻi ʻana ʻaʻole lawa ka fiber i kāu meaʻai hiki ke hoʻonui iā ʻoe i ka constipation. Aka, mai makau oe! Ma ka hoʻonui ʻana i kāu ʻai fiber, hiki iā ʻoe ke kōkua i ka hoʻēmi ʻana i kēlā mau hōʻailona constipation ʻoluʻolu a hoʻihoʻi hou i nā mea. No laila, e hoʻomanaʻo i ka hoʻouka ʻana i nā meaʻai momona e mālama i nā mea e kahe maoli.
Ka mālama ʻana i kahi Microbiota Gut Healthy:Eia kekahi mea hoihoi: hana ʻia ka fiber meaʻai me he superhero no kāu microbiota puʻuwai. ʻIke ʻoe, hana ʻo ia ma ke ʻano he prebiotic, ʻo ia ka mea e hāʻawi ai i ka meaʻai i kēlā mau bacteria aloha e noho ana i loko o kou ʻōpū. A no ke aha ʻoe e mālama ai i kēia mau bacteria? No ka mea, pāʻani lākou i ka hana hōkū i kou olakino holoʻokoʻa. Kōkua lākou i ka wāwahi ʻana i ka meaʻai, hana i nā meaʻai pono, hoʻoikaika i kou ʻōnaehana pale, a hoʻomaikaʻi i kou ʻano. No laila, ma ka ʻai ʻana i ka nui o ka fiber, ke hāʻawi nei ʻoe i kēia mau bacteria maikaʻi i ka wahie e pono ai lākou e mālama i kou ʻōpū i ke ʻano kiʻekiʻe.
E hoemi ana i ka pilikia o ka ma'i diverticular:ʻO ka maʻi diverticular, ka mea e pili ana i ka hoʻokumu ʻana o nā ʻeke i loko o ka pā kolone, ʻaʻohe mea leʻaleʻa. Akā, he aha? Hiki ke hoʻopakele hou i kahi meaʻai fiber kiʻekiʻe. Ua hōʻike ʻia nā haʻawina ʻoi aku ka liʻiliʻi o ka poʻe e ʻai ana i ka nui o ka fiber i ka hoʻomohala ʻana i kēia ʻano pilikia. No laila, mai poina e hoʻokomo i nā meaʻai momona i ka fiber i kāu mau meaʻai i mea e mālama ai i kēlā mau ʻeke ma ke kai a mālama i kou kolone hauʻoli a olakino.
Kuhikuhi:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Hoʻololi i ka ʻai a me ke ʻano o ke ola a me ka loaʻa ʻana o ke kaumaha o ka wā lōʻihi i nā wahine a me nā kāne. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW. Nutr I keia la. 2015;50(2):82-89. doi:10.1097/NT.00000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. ʻO ka hopena o ka β-glucan ma ka glycemic a me ka insulin index. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. ʻAiʻai Fiber a me ke kaumaha.
Hoʻonui i ka māʻona a me ka hōʻemi ʻana i ka pōloli:ʻO ka hoʻokomo ʻana i nā meaʻai fiber kiʻekiʻe i kāu meaʻai hiki ke kōkua iā ʻoe e ʻoluʻolu a hōʻemi i ka manawa o ka ʻai nui ʻana. Pehea e hana ai? ʻAe, ke ʻai ʻoe i nā meaʻai momona i ka fiber, hoʻomoʻa lākou i ka wai a hoʻonui i loko o kou ʻōpū, e hana ana i kahi ʻano piha. ʻO ka hopena, ʻaʻole hiki iā ʻoe ke ʻike i kēlā mau ʻeha pōloli e alakaʻi pinepine ai i ka ʻai ʻai ʻole a i ʻole ka ʻai nui ʻana. No laila, inā ʻoe e ʻimi nei e mālama i kou paona, ʻo ka hoʻohui ʻana i nā meaʻai momona i ka fiber i kāu mau meaʻai hiki ke lilo i kumu hoʻolālā maʻalahi akā maikaʻi.
ʻOi aku ka maikaʻi o ka calorie absorption a me ke kaupaona ʻana:Ua ʻike paha ʻoe he kuleana ko ka fiber dietary i ka hoʻokele ʻana i ka calorie absorption? Pololei kēnā! Ke ʻai ʻoe i ka fiber, hoʻolohi ia i ka ʻai ʻana a me ka absorption o nā macronutrients, e komo pū ana i nā ʻakika a me nā momona. Hāʻawi kēia mīkini i kou kino e hoʻohana pono i kēia mau meaʻai a pale i ka piʻi wikiwiki ʻana i nā pae kō koko. Ma ka hoʻoponopono ʻana i ka nui o ka komo ʻana o kēia mau calorie, hiki i ka fiber meaʻai ke kōkua i ka mālama ʻana i ke kaumaha a kōkua pū i ka pale ʻana i ka momona. No laila, e noʻonoʻo i ka fiber ma ke ʻano he hoa kōkua i kāu huakaʻi i ke kaumaha olakino.
ʻAiʻai ʻai a me ke kino ʻana:Makemake ʻoe e mālama i ke kino kino? Ua hōʻike ʻia ka noiʻi e pili ana nā meaʻai fiber kiʻekiʻe me ke kaumaha o ke kino haʻahaʻa, ka helu kino kino (BMI), a me ka pākēneka o ka momona o ke kino. No ka maʻalahi, ʻoi aku ka maikaʻi o ke kino o ka poʻe e ʻai ana i ka fiber. ʻO kekahi kumu o kēia, ʻo nā meaʻai kiʻekiʻe-fiber ka liʻiliʻi o ka calorie-dense, ʻo ia hoʻi hiki iā ʻoe ke ʻai i ka nui o ka meaʻai no ka nui o nā calorie. Hiki i kēia ke alakaʻi i ka manaʻo o ka ʻoluʻolu me ka ʻole o ka nui o ka calorie. No laila, inā ʻoe e ʻimi nei i kahi hoʻohui kino ʻoi aku ka maikaʻi, ʻo ka hoʻolilo ʻana i ka fiber i ʻāpana maʻamau o kāu meaʻai he hana akamai paha.
Kuhikuhi:
Slavin JL. ʻAi ʻai a me ke kaumaha o ke kino. Mea ai. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, a me al. ʻAiʻai Fiber, Ke Kau Paona, a me ka maʻi maʻi maʻi maʻi i loko o nā ʻōpio. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. ʻAiʻai Fiber a me ka pilikia o ka maʻi naʻau coronary: kahi papahana hui ʻana o nā haʻawina hui. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kāohi ʻana i nā maʻi mau loa:
Ola maʻi naʻau:I ka wā e pili ana i ka mālama ʻana i ko mākou olakino cardiovascular, puka mai ka fiber meaʻai ma ke ʻano he hero unsung. ʻO nā meaʻai waiwai nui o ka fiber, e like me nā kīʻaha piha, nā huaʻai, a me nā mea kanu, ua hōʻike ʻia e hōʻemi nui i ka hopena o nā maʻi cardiovascular, me ka maʻi naʻau coronary a me ka hahau. Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e ʻai nui i ka fiber meaʻai he haʻahaʻa haʻahaʻa o ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides i ka wā e ʻike nei i ka piʻi ʻana o nā pae cholesterol maikaʻi (HDL). ʻO kēia hui ikaika e kōkua i ka mālama ʻana i nā profile lipid koko maikaʻi a hoʻohaʻahaʻa i ka manawa o ka hoʻomohala ʻana i nā maʻi pili puʻuwai. ʻO ka ʻoiaʻiʻo, ua hoʻoholo ka loiloi piha o nā noiʻi nānā ʻana no kēlā me kēia piʻi ʻana o ka 7-gram i ka ʻai ʻana i ka fiber dietary, e emi ana ka pilikia o ka maʻi cardiovascular e kahi 9% (1).
Ka mālama ʻana a me ka pale ʻana i ka maʻi diabetes:ʻO ka hoʻomalu ʻana i nā pae kōpaʻa koko a me ka mālama ʻana i ka maʻi maʻi diabetes hiki ke hoʻololi nui ʻia e kā mākou koho meaʻai, a ʻo ka fiber meaʻai ke kuleana nui ma kēia ʻano. Ua hōʻike mau ʻia ka noiʻi e pili ana ka ʻai ʻana i ka nui o ka fiber dietary me ka hoʻomaikaʻi ʻana i ka mana glycemic a me ka emi ʻana o ka insulin resistance, ʻo ia nā mea koʻikoʻi i ka mālama ʻana i ka maʻi diabetes. Hoʻohui ʻia, ua hoʻopili ʻia ka ʻai ʻoi aku o ka fiber meaʻai i ka hōʻemi ʻia o ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2. Ua ʻike ʻia kahi loiloi ʻōnaehana a me ka meta-analysis o nā haʻawina ʻo kēlā me kēia 10-gram piʻi ʻana i ka nui o ka fiber i kēlā me kēia lā i hopena i ka 27% hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2 (2). Ma ka hoʻokomo ʻana i nā meaʻai momona i ka fiber, e like me nā legumes, nā kīʻaha holoʻokoʻa, a me nā mea kanu, i kā mākou meaʻai, hiki iā mākou ke hana ikaika i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.
Nā maʻi hoʻoheheʻe ʻana:He mea nui ka mālama ʻana i kahi ʻōnaehana hoʻoheheʻe olakino no ka maikaʻi holoʻokoʻa, a hiki i ka fiber meaʻai ke kōkua nui i kāna hana pono. Ua ʻike ʻia nā meaʻai momona i ka fiber e hoʻēmi a pale i nā maʻi digestive like ʻole, me ka maʻi reflux gastroesophageal (GERD) a me ka maʻi irritable bowel syndrome (IBS). ʻO GERD, i hōʻike ʻia e ka acid reflux a me ka puʻuwai puʻuwai, hiki ke mālama ʻia ma o ka ʻai ʻana i nā meaʻai momona e hoʻoikaika i ka neʻe ʻana o ka ʻōpū a hoʻemi i ka hopena o ka reflux acid (3). Pēlā nō, ua hōʻike ka poʻe i loaʻa i ka IBS i ka hōʻoluʻolu mai nā hōʻailona e like me ka bloating a me ka constipation i ka wā e hahai ana i kahi meaʻai momona. Ma ke koho ʻana i nā kīʻaha holoʻokoʻa, nā huaʻai, a me nā mea kanu, hiki iā mākou ke kōkua i ka mālama ʻana i ka ʻōnaehana digestive maikaʻi.
Kāohi ʻana i ka maʻi maʻi ʻaʻai:Hiki ke pale ʻia ka maʻi ʻaʻai ʻokoʻa, ke kolu o ka maʻi maʻi maʻamau maʻamau ma ka honua holoʻokoʻa, ma o nā koho meaʻai, me nā meaʻai kiʻekiʻe-fiber e pāʻani nui ana. Ua hōʻike mau nā haʻawina e pili ana ka ʻai ʻana o ka fiber meaʻai me ka haʻahaʻa haʻahaʻa o ka ulu ʻana i ka maʻi maʻi colorectal. Hana ʻo Fiber ma ke ʻano he mea hoʻoulu nui, kōkua i ka hoʻoikaika ʻana i ka neʻe ʻana o ka ʻōpū, hoʻemi i ka manawa transit, a hoʻoheheʻe i nā mea ʻino i loko o ke kolonā. Eia kekahi, loaʻa nā meaʻai waiwai nui i ka fiber a me nā antioxidants e hiki ke kōkua i ka pale ʻana i ka ulu ʻana o nā maʻi maʻi maʻi i loko o ke kolonā. Ma ka hoʻomaka ʻana i ka ʻai ʻana i nā kīʻaha holoʻokoʻa, nā legumes, a me nā huaʻai, hiki i nā kānaka ke hōʻemi ikaika i ko lākou pilikia o ka maʻi maʻi colorectal.
Kuhikuhi:
Threapleton DE, Greenwood DC, Evans CE, a me al. ʻO ka lawe ʻana i ka fiber dietary a me ka pilikia o ka maʻi cardiovascular: systematic review and meta-analysis. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, a me al. ʻO ka ʻai ʻana i ka fiber i ka meaʻai a me ka pilikia o ka maʻi maʻi type 2: kahi loiloi pane-pane o nā haʻawina prospective. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, a me al. ʻO ke ola e pili ana i ka maʻi Gastroesophageal Reflux a me nā hopena mai nā hoʻāʻo ʻana. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Nā Pono Ola Ola o ka Fiber Dietary:
I ka wā e pili ana i ka mālama ʻana i ke ola olakino, ʻike ʻia ka fiber dietary he poʻokela maoli. ʻAʻole wale ia e kōkua i ka mālama ʻana i ka maʻi maʻamau, akā hāʻawi pū kekahi i nā pono olakino hou aʻe i koʻikoʻi no ko mākou ola holoʻokoʻa.
Hoʻoholo i ke kō koko:ʻO kekahi o nā pōmaikaʻi kupaianaha o ka fiber dietary ʻo ia ka hiki ke hoʻoponopono i nā pae kō koko. ʻO ka fiber soluble, loaʻa nui i nā meaʻai e like me ka oats, ka bale, a me nā legumes, hana ma ke ʻano he pale ma ka hoʻolohi ʻana i ka lawe ʻana o ka glucose. ʻO kēia kaʻina hana hoʻoheheʻe lohi e kōkua i ka pale ʻana i ka piʻi wikiwiki ʻana o ke kiʻekiʻe o ke kō koko, ʻoi aku ka maikaʻi o ka poʻe me ka maʻi diabetes a i ʻole ka poʻe i pilikia i ka ulu ʻana i ke ʻano. Ma ka hoʻokomo ʻana i nā meaʻai momona i ka fiber soluble i kā mākou meaʻai i kēlā me kēia lā, e like me ka pī, nā lentils, a me nā kīʻaha holoʻokoʻa, hiki iā mākou ke hoʻokele maikaʻi i ko mākou koko koko a hoʻoikaika i ke olakino holoʻokoʻa (1).
Hoemi Cholesterol:I ka ʻimi e mālama i ka puʻuwai olakino, hiki i ka fiber meaʻai ke lilo i hoa pili. Ua aʻo nui ʻia nā ʻano kikoʻī o ka fiber meaʻai, e like me nā mea hiki ke hoʻoheheʻe ʻia i loko o ka oats a me ka bale, no ko lākou hiki ke hoʻohaʻahaʻa i nā pae cholesterol LDL, i ʻike mau ʻia ʻo ka "kino" cholesterol. Ke hana nei kēia mau mea hiki ke hoʻoheheʻe ʻia ma ka hoʻopaʻa ʻana i ka cholesterol i loko o ka ʻōnaehana digestive a pale i kona absorption, e alakaʻi ana i ka emi ʻana o nā pae cholesterol a no laila e hōʻemi ana i ka hopena o nā maʻi cardiovascular. Ma ka ʻai mau ʻana i nā meaʻai waiwai nui e like me nā kīʻaha holoʻokoʻa, nā huaʻai, a me nā mea kanu, hiki iā mākou ke hoʻoikaika ikaika i ke olakino puʻuwai a mālama i nā pae cholesterol olakino (2).
Hoʻolaha i ka maikaʻi holoʻokoʻa:Hoʻopili ʻia ka ʻai ʻana i ka fiber meaʻai me ka plethora o nā pono e kōkua i ko mākou ola holoʻokoʻa. ʻO ka mea mua, ua hōʻike nā haʻawina i ka poʻe e ʻai ana i ka nui o ka fiber i hoʻomaikaʻi i ka maikaʻi o ka hiamoe, e ʻae ai i ka hiamoe ʻoi aku ka hoʻomaha a me ka hoʻomaha. Hoʻohui ʻia, ua hoʻopili ʻia kahi meaʻai waiwai nui i ka piʻi ʻana o ka ikehu, hiki ke hoʻohālikelike ʻia i ka hoʻokuʻu lohi ʻana o ka ikehu mai nā meaʻai momona, e hāʻawi ana i kahi kumu wahie hoʻomau i ka lā. Eia kekahi, ua pili ka ʻai kūpono o ka fiber meaʻai me ka hoʻonui ʻana i ke ʻano ma muli o nā hopena maikaʻi o ka fiber i ke olakino ʻōpū a me ka hana ʻana o serotonin, kahi neurotransmitter kuleana no ka hoʻoponopono ʻana i ke ʻano. Ma ka hoʻokomo ʻana i nā ʻano meaʻai momona i ka fiber i kā mākou ʻai, e like me nā nati, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa, hiki iā mākou ke hoʻonui i ko mākou olakino holoʻokoʻa a alakaʻi i kahi ola ʻoi aku ka ikaika (3).
Hoʻonui ʻia ka hana ʻino:Ke hilinaʻi nui nei kā mākou ʻōnaehana pale i kahi microbiota ʻōpū olakino, a he kuleana koʻikoʻi ka fiber meaʻai i ka hana ʻana a me ka mālama ʻana i kahi microbiota ʻōpū ikaika. Hana ʻia ka fiber ma ke ʻano he prebiotic, e lawelawe ana ma ke ʻano he kumu meaʻai no nā hua bacteria maikaʻi i loko o ka ʻōpū. ʻO kēia mau hua bacteria maikaʻi, ʻike ʻia hoʻi he probiotics, kōkua i ke kākoʻo ʻana i ka hana immune ma ka hana ʻana i nā molekala koʻikoʻi e kōkua i ka pale ʻana o ke kino i nā pathogens. ʻO ke kaulike ʻole i loko o ka ʻōpū microbiota, i hana pinepine ʻia e ka nele o ka fiber dietary, hiki ke hoʻopilikia maikaʻi i ka hana immune a hoʻonui i ka maʻi i nā maʻi. Ma ka ʻai ʻana i nā ʻano meaʻai momona nui, e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa, hiki iā mākou ke kākoʻo i kahi microbiota ʻōpū olakino a hoʻoikaika i kā mākou ʻōnaehana pale (4).
Kuhikuhi:
Anderson JW, Baird P, Davis RH, et al. Nā pōmaikaʻi olakino o ka fiber meaʻai. Nutr Rev. 2009;67 (4): 188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Nā hopena hoʻohaʻahaʻa cholesterol o ka fiber dietary: kahi meta-analysis. Am J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Hoʻopili ʻia nā hōʻailona moe me ka ʻai ʻana i nā meaʻai meaʻai kikoʻī. J Moe Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. ʻO ka hoʻololi ʻana i ka Microbiome LPS Immunogenicity e hāʻawi i ka Autoimmunity i ke kanaka. Kelepona. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Manaʻo ʻia ka ʻai ʻana i kēlā me kēia lā o ka fiber dietary:
Nā Kūlana Nui:Hāʻawi nā alakaʻi meaʻai ʻāina a me ka honua i nā ʻōlelo paipai no ka ʻai ʻana i ka fiber i kēlā me kēia lā, e ʻokoʻa ana ma muli o ka makahiki, ke kāne, a me ke kūlana ola. He mea koʻikoʻi kēia mau alakaʻi i ka hoʻomaopopo ʻana i ke koʻikoʻi o ka hoʻokomo ʻana i ka fiber meaʻai i kā mākou meaʻai i kēlā me kēia lā.
Nā Manaʻo Kūikawā Makahiki:
Loaʻa i nā keiki, nā ʻōpio, nā mākua, a me nā poʻe ʻelemakule nā koi ʻokoʻa i ka ʻai. He mea nui e hoʻololi i kā mākou ʻai fiber e pili ana i ko mākou mau makahiki e hōʻoia i ke olakino maikaʻi a maikaʻi. Ma ʻaneʻi, e ʻimi mākou i nā ʻōlelo aʻoaʻo kūikawā no kēlā me kēia hui makahiki.
Nā keiki:Pono nā keiki mai ka makahiki 1 a hiki i ka 3 makahiki ma kahi o 19 kalama o ka fiber i kēlā me kēia lā, aʻo nā keiki mai 4 a hiki i ka 8 e pono iki i ka 25 grams o ka lā. No nā keiki mai ka 9 a hiki i ka 13, ʻo ka ʻai ʻana i kēlā me kēia lā he 26 grams no nā keikikāne a me 22 grams no nā kaikamahine. Hiki ke hoʻonui ʻia ka nui o ka fiber no nā keiki ma ka hoʻokomo ʻana i nā kīʻaha piha, nā huaʻai, a me nā mea kanu i kā lākou ʻai. Hiki i nā ʻai ʻai e like me nā ʻāpala, kāloti, a me nā pahū kīʻaha nui ke kumu nui o ka fiber meaʻai no nā keiki.
ʻO nā ʻōpio:ʻOi aku ka nui o nā pono fiber no nā ʻōpio mai ka 14 a hiki i ka 18. Pono nā keikikāne o kēia pūʻulu makahiki i ka 38 grams o ka fiber i kēlā me kēia lā, aʻo nā kaikamahine he 26 grams. ʻO ka paipai ʻana i nā ʻōpio e ʻai i nā meaʻai waiwai nui e like me ka palaoa palaoa holoʻokoʻa, ka oatmeal, legumes, a me nā ʻano huaʻai a me nā ʻano meaʻai hiki ke kōkua i ko lākou pono fiber.
Nā mākua:ʻO nā ʻōlelo aʻoaʻo no ka lawe ʻana i ka fiber no nā pākeke ma kahi o 25 grams no nā wahine a me 38 grams no nā kāne. Hiki i nā mākua ke hoʻokomo maʻalahi i ka fiber i kā lākou meaʻai ma ke koho ʻana i ka berena palaoa piha, ka laiki palaka, ka quinoa, nā pīni, nā lentila, a me ka nui o nā huaʻai a me nā mea kanu. Hiki ke lilo i mea ʻono a maʻalahi hoʻi nā lau ʻai me nā huaʻai, nā nati, a me nā ʻanoʻano e hoʻohui i ka fiber i ka meaʻai o kēlā me kēia lā.
ʻO nā mākua kahiko:I ko mākou mau makahiki, hoʻololi ko mākou pono fiber. Pono nā poʻe ʻelemakule ma luna o 50 mau makahiki e ʻimi i 21 kalama o ka fiber no nā wahine a me 30 grams no nā kāne. Hiki ke kōkua i ka poʻe ʻelemakule e hoʻokō i ko lākou pono fiber i nā meaʻai momona e like me ka palaoa bran, prunes, flaxseeds, a avocados.
He mea nui e hoʻomaopopo i kēia mau ʻōlelo aʻoaʻo he mau alakaʻi maʻamau a ʻokoʻa paha nā koi pilikino e pili ana i nā kūlana olakino a me nā kūlana pilikino. Hiki ke hāʻawi i nā ʻōlelo aʻoaʻo pilikino e pili ana i nā pono a me nā pahuhopu o ke kūkākūkā ʻana i kahi ʻoihana mālama olakino a i ʻole ka meaʻai meaʻai.
Kuhikuhi:
ʻO GBD 2017 ʻAi Hoʻohui. Nā hopena olakino o nā pilikia meaʻai ma nā ʻāina 195, 1990–2017: kahi loiloi ʻōnaehana no ka Global Burden of Disease Study 2017. The Lancet, Volume 393, Issue 10184, 1958 - 1972.
USDA. (nd). ʻAiʻa ʻai. Ua kiʻi ʻia mai https://www.nal.usda.gov/fnic/dietary-fiber
8. Hoʻohui ʻana i ka Fiber Dietary i loko o ka ʻai:
Ke koho ʻana i nā meaʻai waiwai nui i ka fiber:ʻO ka hoʻokomo ʻana i kahi ʻano meaʻai nui i ka fiber i kā mākou meaʻai i kēlā me kēia lā he mea koʻikoʻi ia no ka mālama ʻana i ke olakino maikaʻi. ʻO ka mea pōmaikaʻi, aia kahi plethora o nā koho e koho ai. ʻAʻole ʻono wale nā hua e like me nā ʻāpala, nā pears, a me nā huaʻai, akā ua waiwai pū kekahi i ka fiber. ʻO nā meaʻai e like me ka broccoli, kāloti, a me ka spinach e hāʻawi i ka nui o ka fiber meaʻai. I ka wā e pili ana i nā kīʻaha, ʻo ke koho ʻana i nā kīʻaha holoʻokoʻa e like me ka quinoa, oats, a me ka laiki palaka kahi ala maikaʻi loa e hoʻonui ai i kā mākou ʻai fiber. Hoʻopiha pū ʻia nā legumes e like me ka lentils, ka pī, a me ka moa i ka fiber. ʻO ka mea hope loa, hiki i nā nati e like me nā ʻalemona a me nā walnuts ke lilo i mea leʻaleʻa a me ka momona momona.
Nā laʻana o ka fiber meaʻai maolie hoʻokomo i nā meaʻai e like me nā mea kanu, nā kīʻaha holoʻokoʻa, nā huaʻai, ka bran, nā cereals flaked, a me ka palaoa. Ua manaʻo ʻia kēia mau mea "paʻa" no ka mea ʻaʻole i wehe ʻia mai ka meaʻai. ʻO nā meaʻai i loaʻa i kēia mau fiber ua hōʻike ʻia he pono, a ʻaʻole pono nā mea hana e hōʻike i ko lākou hopena physiological pono i ke olakino kanaka.
Ma waho aʻe o nā fiber meaʻai maoli,Ua ʻike ka FDA i kēia mau mea i hoʻokaʻawale ʻia a i ʻole synthetic nondigestible carbohydrates ma ke ʻano he mau meaʻai:
Beta-glucan
pulupulu hikiwawe
ʻO nā pūpū Lycoris
Cellulose
Guar gum
Pectin
ʻūhini pī
Hydroxypropylmethylcellulose
Eia kekahi, ua hoʻokaʻawale ka FDA i nā kaʻa kaʻa ʻaʻole hiki ke ʻai ʻia e like me ka fiber dietary:
ʻO nā pulupulu pā hale kanu i hui pū ʻia (e like me ka fiber cane a me ka fiber apple)
Arabinoxylan
Alginate
Inulin a me inulin-type fructans
Amylose kiʻekiʻe (RS2)
Galacto-oligosaccharides
Polydextrose
Kū'ē i ka maltodextrin/dextrin
RS4 phosphorylated pili kea
Glucomannan
Gum Arabic
Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i ka lawe ʻana i ka fiber:Hiki ke hoʻokō ʻia ka hoʻonui ʻana i kā mākou fiber ma o nā hoʻolālā kūpono i kūpono i kā mākou hana i kēlā me kēia lā. ʻO ka hoʻolālā meaʻai he ala kūpono e pili ana i ka hoʻokomo ʻana i nā meaʻai momona i loko o kā mākou ʻai. Ma ka hoʻokomo ʻana i nā ʻano huaʻai, nā mea kanu, a me nā kīʻaha piha i kā mākou papaʻai, hiki iā mākou ke hoʻoikaika ikaika i kā mākou ʻai fiber. ʻO kekahi hoʻolālā kōkua ʻo ia ka hoʻololi ʻana i ka meaʻai, kahi e hiki ai iā mākou ke hoʻohui i nā mea momona momona i kā mākou kīʻaha punahele. No ka laʻana, hiki i ka hoʻohui ʻana i nā lentil a i ʻole nā pīni i nā sopa a i ʻole nā saladi hiki ke hoʻonui nui i ko lākou ʻano fiber. He mea koʻikoʻi nō hoʻi ke koho ʻana i nā ʻano huapalaoa holoʻokoʻa e like me ka berena, pasta, a me ka cereal no ka mea ʻoi aku ka nui o ka fiber i hoʻohālikelike ʻia me nā ʻanoʻai i hoʻomaʻemaʻe ʻia. Eia kekahi, ʻo ke koho ʻana i nā kīʻaha olakino e like me nā lau ʻai maka, ka hui ʻana o ke ala, a i ʻole nā huaʻai holoʻokoʻa hiki ke kōkua nui i ka hoʻokō ʻana i kā mākou mau pahuhopu fiber i kēlā me kēia lā.
Nā pilikia a me nā hoʻonā kūpono:ʻOiai ʻo ka hoʻonui ʻana i kā mākou meaʻai fiber he mea maikaʻi loa, aia kekahi mau pilikia e hiki ke keʻakeʻa i kā mākou holomua. ʻO kekahi o kēia mau pilikia, ʻo ia ka makemake ʻono a me ka manaʻo kuhihewa ʻana o nā meaʻai momona i ka fiber he palaka a ʻoluʻolu ʻole paha. No ka lanakila ʻana i kēia pilikia, hiki iā mākou ke ʻimi i nā ʻano kuke like ʻole, nā mea ʻala, a me nā mea kanu e hoʻomaikaʻi ai i nā ʻono o nā meaʻai momona. Ma ka hoʻāʻo ʻana me nā ʻano ʻano like ʻole a me ka ʻimi ʻana i nā ala leʻaleʻa e hoʻokomo i ka fiber i kā mākou meaʻai, hiki iā mākou ke hana i ke kaʻina hana ʻoi aku ka hoʻowalewale a me ka ʻono.
ʻO kekahi paʻakikī ʻē aʻe e hālāwai ai kekahi poʻe i ka wā e hoʻāʻo ai e hoʻonui i kā lākou ʻai ʻana i ka fiber, ʻo ia ka pilikia o ka digestive. Hiki ke loaʻa nā hōʻailona e like me ka bloating, gas, a constipation paha. ʻO ke kī i ka hoʻoponopono ʻana i kēia mau pilikia, ʻo ia ka hoʻonui haʻahaʻa ʻana i ka nui o ka fiber a hōʻoia i ka hydration kūpono ma ka inu ʻana i ka wai. Kōkua ka wai i ka ʻai ʻana a kōkua i ka pale ʻana i ka constipation. Hiki ke kōkua i ka hoʻoikaika kino maʻamau i ka mālama ʻana i ka neʻe ʻana o ka ʻōpū. Ma ka hoʻomaka ʻana me nā haʻahaʻa liʻiliʻi o ka fiber a hoʻonui mālie i ka manawa, hiki i ko mākou kino ke hoʻololi i ka lawe ʻana i ka fiber kiʻekiʻe, e hōʻemi ana i ka hiki ʻole o ka ʻeha ʻana.
Kuhikuhi:
Slavin JL. Ke kūlana o ka American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008. Dek;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Keʻena ʻOihana Mahiʻai o ʻAmelika Hui Pū ʻIa. (2020). National Nutrient Database for Standard Reference Legacy Release. Ua kiʻi ʻia mai https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). ʻO kēlā me kēia lā a me ka plum maloʻo: ka hopena i nā mea pilikia o ka maʻi cardiovascular i nā wahine postmenopausal. Nūpepa o ka Academy of Nutrition and Dietetics, 112 (8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Ka hopena:
Ua ʻimi kēia ʻatikala thesis i ke koʻikoʻi o ka fiber meaʻai i ka mālama ʻana i ke ola olakino, mālama i ke kaumaha, pale ʻana i nā maʻi maʻi, a me ka hāpai ʻana i ka maikaʻi holoʻokoʻa.
ʻO ka hoʻomaopopo ʻana i ke koʻikoʻi o ka fiber meaʻai hiki ke kōkua i ka hoʻomaopopo ʻana i nā kulekele olakino a me nā hoʻolālā e pili ana i ka hoʻomaikaʻi ʻana i ka meaʻai a me ka hōʻemi ʻana i ke kaumaha o nā maʻi maʻi. Pono nā noiʻi hou aku e ʻimi i nā ʻano hana kikoʻī e hoʻohana ai ka fiber meaʻai i kāna mau pono olakino. Eia kekahi, ʻo ka ʻike ʻana i nā hoʻolālā e hoʻomaikaʻi ai i ka ʻai ʻana i ka fiber meaʻai, ʻoi aku ka nui o ka poʻe me ka haʻahaʻa haʻahaʻa, pono e nānā i nā noiʻi e hiki mai ana.
I ka hopena, hōʻike ka hōʻike i hōʻike ʻia ma kēia ʻatikala thesis i ke kuleana koʻikoʻi o ka fiber dietary i ka hoʻolaha ʻana i nā ʻano like ʻole o ke olakino kanaka. Mai ke olakino digestive a hiki i ka pale ʻana i nā maʻi maʻi a me ka mālama ʻana i ke kaumaha, nui nā pōmaikaʻi o ka fiber meaʻai. Ma ka hoʻokomo ʻana i nā meaʻai momona i ka fiber i loko o kā mākou meaʻai a me ka hoʻokō ʻana i ka ʻai ʻana o ka fiber i ʻōlelo ʻia i kēlā me kēia lā, hiki i nā kānaka ke kōkua nui i ko lākou ola holoʻokoʻa a hoʻonui i ko lākou ola.
Ka manawa hoʻouna: Nov-23-2023
