Aponforon:
Ua loaʻa iā Dietrary Fiber i loaʻa ka piʻiʻana o nā makahiki i hala ma mua o nā pono olakino olakino. E like me keʻano o ka hanaʻana i ka wā e hele ai i nā meaʻai wikiwiki a me nā hana hana i hanaʻia, nā meaʻai e lawa ai ka maikaʻi o ka fietary. Ke nānā nei kēiaʻatikala i ka manaʻo nui o ka meaʻai meaʻai a me nā pahuhopu e kamaʻilio ai i ke kumu e pono ai mākou i ka nui o kā mākou mau meaʻai.
ʻO ke kumu o kēia aʻoʻana e hāʻawi i kahi loiloi hohonu o ka hana o ka papaʻaiʻaiʻaiʻaiʻaiʻaiʻai ka mālamaʻana i ke ola olakino a e pale i nā maʻi maʻi. Ma kaʻimiʻana i nā noiʻi i loaʻa a me nā hōʻike, eʻimi ana kēiaʻatikala e hana i kaʻike i ka nui o ka meaʻai meaʻai ma keʻano o ke ola kino.
2, wehewehe a me nāʻano o ka meaʻai meaʻai.
ʻO ka weheweheʻana o ka Dietrary Fiber:
E pili ana i ka Fietrary Fiber e pili ana i nā mea waiwai o nā mea kanu o nā mea kanu, kahi e hele ana ma o ka'ōnaehana dicaest. Ua hoʻohālikelike ia i nā mea kanu a me nā mea hanaʻole a me nā mea hanaʻole a hāʻawi i nā pono olakino'ē aʻe ma muli o kāna mau waiwai kūʻokoʻa.
ʻO nāʻano meaʻai meaʻaiʻai:
ʻO nāʻano nuiʻelua o nā meaʻai meaʻaiʻai e hoʻomoʻa i ka fiber a me nā resolila fet. Hoʻokomoʻia nā mea i loko o ka wai i loko o ka wai, e hana ana i kahi mea gel-like like me nā kumulāʻau o ka gastrointestinal
Nā kumuwaiwai o ka meaʻai meaʻai:
ʻO kaʻai palaoa ma waena o nā hua, nā lauʻai, nā māla, lepili, nā hoʻomana, a me nā hua. ʻO nā kumuwaiwai'ē aʻe e loaʻa i nāʻano he nui a me nāʻano o ka meaʻai meaʻaiʻai
3. Role o ka meaʻai meaʻaiʻai i ke olakino digestive:
Ke hoʻolaha nei i nā neʻe o nā wahi kīʻaha maʻamau:ʻO ka loaʻaʻana o ka meaʻai meaʻaiʻai he mea koʻikoʻi no ka mālamaʻana i kāu'ōnaehana Digestive e holo mālie ana. Pehea ia e hana ai? ʻAe,ʻo FIE E hoʻohui i kekahi mau hana nui i loaʻa i kāu Stool, e hana ana iā Bulkier a maʻalahi e hele ma o ke kolo. I nā'ōlelo'ē aʻe, ke hāʻawi i kāu poop i kekahi mau oomphi i kēlā me kēia pilikia.
Ke paleʻana a me ka hoʻonuiʻana i ka hōʻoiaʻana:ʻAʻohe kanaka makemake i ka manaʻo i ka manaʻoʻole, aʻo ia hoʻi kahi e hiki mai ai ka meaʻaiʻai i ke hoʻopakele. Hōʻike ka noiʻiʻana i nā mea e lawaʻole ai i kāu meaʻai i hiki iāʻoe ke hoʻomaikaʻi hou aku iāʻoe i ka constipation. Akā,ʻaʻole makaʻu! Ma ka hoʻonuiʻana i kāu intake, hiki iāʻoe ke kōkua i ka hāʻawiʻana i kēlā mau hōʻailona constimp iʻole a loaʻa hou nā mea. No laila, e hoʻomanaʻo e hoʻouka i nā meaʻai momona-waiwai e mālama pono i nā mea e kahe maoli ana.
Ka mālamaʻana i kahi microbio gt microbiota:Eia kahi mea hoihoi Keʻike aku neiʻoe, e hana ana ia ma keʻano he prebiotic, keʻano e hāʻawi i ka noruriament i kēlā mau mea aloha aloha i kāu gut. A no ke aha e mālama aiʻoe i kēia mau bula? No ka mea ke pāʻani nei lākou i kahi kaʻa starring i loko o kou olakino holoʻokoʻa. Kōkua lākou i ka hoʻomahaʻana i ka meaʻai, e hana i nā mea pono pono, e hoʻoikaika i kou'ōnaehana pale, a hoʻomaikaʻi i kou lokomaikaʻi. No laila, ma ka hoʻopauʻana i ka nui, e hāʻawi anaʻoe i kēia mau mea pōmaikaʻi maikaʻi e pono ai lākou e mālama i kāu gut i keʻano o ka tip-top.
Ka hoʻemiʻana i ka hopena o ka maʻi maʻi.ʻO DIICICURUR lulu, nona e pili ana i ke kumu o nā putches i ka paia Colon,ʻaʻole hauʻoli lākou a pau. Akā e kuhi? Hiki i kahi meaʻai kiʻekiʻe ke hele hou i ka hoʻopakele hou. Ua hōʻikeʻia nā haʻawina e pili ana i ka poʻe e hoʻopau i ka nui o ka fiber i kahi kūlana haʻahaʻa haʻahaʻa o ka hoʻomohalaʻana i kēia kūlana hōʻeha. No laila, mai poina e hoʻokomo i nā meaʻai fiber-waiwai i kāuʻai e mālama ai i kēlā mau pou a mālama i kāu koloni hauʻoli a me ke olakino.
Nā Nūhou:
(1) mohabisarian d, hai io, rimm eb, et al. Nā loli i ka meaʻai a me ke kaumaha a me ke kaumaha a me ke kaumaha lōʻihi i ka wahine a me nā kāne. N engl j med. 2011; 364 (25): 2392-2404. Doi: 10.1056 / nejmoa1014296
(2) MCRORIE JW JW JR. E pili ana i ke ala e pili ana i ke olakino a me ke olakino olakino e pono ai, he'āpana e pili ana i ka hana ponoʻana. Nutr i kēia lā. 201 2015; 50 (2): 82-89. Doi: 10.1097 / NT.00000000000080
(3) Mʻokizekko h, ti lehonen k, ketnuanen m Eur J Clin Nutr. 2007; 61 (6): 779-785. Doi: 10.1038 / sj.ejcn.1602575
4.ʻO ka papaʻaina meaʻai a me ka hoʻokele koʻikoʻi:
E hoʻolaha ana i ka satuty a me ka hoʻoemiʻana i ka pōloli:Me nā meaʻai kiʻekiʻe-fiber ma kāu meaʻai e hiki ke kōkua iāʻoe e hōʻoluʻolu a hōʻemi i nā manawa o ka hohonu. Pehea e hana ai? ʻAe, i ka wā e hoʻopau ai i nā meaʻai waiwai i nā meaʻai, e hōʻiliʻili lākou i ka wai a hoʻonui i loko o kou'ōpū, e hana ana i kahiʻano piha. Ma muli o kahi hopena,ʻoi aku ka liʻiliʻi o kaʻikeʻana i nā mea e hele pinepine nei i nā pōloli pōloli No laila, ināʻoe eʻimi nei e hoʻokele i kāu paona, hoʻokomo i nā meaʻai momona i loko o kāu mau meaʻai i hiki ke maʻalahi i kāu hoʻolālā.
Pono ka colorie e pili ana i ke kikowaena a me ke kaupaona kaumaha:Uaʻike aneiʻoe i kēlā mau meaʻai meaʻaiʻo FieTary i kahi kuleana i ka paleʻana i ka calorie calorie absorption? Pololei kēnā! I ka wā e hoʻopau aiʻoe, e lohi i lalo o ka digestion a me ka hoʻopiliʻana i nā marronants, e komo pū ana me nā momona a me nā momona. Hiki i kēia hana ke kino i kou kino e hoʻohana pono i kēia mau meaʻai a pale i nā spickes rapid i nā pae koko koko. Ma ka hoʻoponoponoʻana i ka helu ma kahi o kēia mau carlories e kiʻiʻia ai,ʻo Dietrary Fiber hiki ke kōkua i keʻano kaumaha a kōkua i ka paleʻana i ka momona. No laila, e noʻonoʻo i ka fiber ma keʻano he hoa kōkua i kāu huakaʻi i kahi paona olakino.
ʻO ka Fietary Fiber a me keʻano o ke kino:Makemake e mālama i ke kino TRUM? Ua hōʻikeʻia ka noiʻiʻana e pili ana i nā meaʻai kiʻekiʻe e pili ana i ke kino kiʻekiʻe, ke kino kino (BMI), a me ke kino momona momona. E waiho wale i nā poʻe'ē aʻe, nā kānaka e hoʻopau i ka nui o nā fiber e loaʻa i nāʻano kino kino olakino. ʻO kekahi kumu no kēia mea eʻoi aku paha nā meaʻai kiʻekiʻe o nā meaʻai kiʻekiʻe-fiber Hiki i kēia ke alakaʻi i kahi manaʻo o ka hauʻoli me kaʻole o ka inoike ma mua. No laila, ināʻoe e kuhikuhi ana i kahi hui kino olakino olakino, e hana ana i kahi'āpana maʻamau o kāu papaʻai.
Nā Nūhou:
Slavin JL. ʻO ke kaumahaʻo Dietrary a me ke kaumaha o ke kino. Nutristion. 2005; 21 (3): 411-418. DOI: 10.1016 / J.NUT.2004.08.018
ʻO Ludwig Ds, peerrai ma,ʻo karenke ch, et al. ʻO Dietary Fiber, loaʻa ka momona, a me nā maʻi cardiovascular Jam. 1999; 282 (16): 1539-1546. Doi: 10.1001 / Jama.282.16.1539
Peeraira ma, O O'Rustly EJ, AugustSsson K, et al. ʻO ka fietrary fiber a me ka pilikia o ka maʻi o ka naʻau Arch intert med. 2004; 164 (4): 370-376. Doi: 10.1001 / Archinte.164.4.370
5.ʻO ka paleʻana i nā maʻi maʻi:
ʻO ke olakino cardianvascroural:I ka hikiʻana mai i ka palekana o kā mākou cardiovascular olakino, e ulu mai ka meaʻai meaʻai ma keʻano he koaʻole. ʻO nā meaʻai momona nā kīʻaha kīʻaha, e like me nā hua piha, nā huaʻai, a me nā mea kanu, ua hōʻikeʻia ka maʻi o ka maʻi crodas. Ua hōʻikeʻia nā haʻawina i nā poʻe'ē aʻe e hoʻopau i nā nui o ka nui o nā meaʻaiʻaiʻai haʻahaʻa haʻahaʻa haʻahaʻa. Kōkua kēia hui ikaika e mālama i nā mea ola olakino olakino a hoʻohaʻahaʻa i nā manawa o ka uluʻana o nā puʻuwai e pili ana i ka naʻau. I kaʻoiaʻiʻo, ua hoʻopauʻia kahi loiloi lehulehu no nā haʻawina o ke nānā aku no kēlā me kēia 7-Gram i hoʻonuiʻia ma ka maʻiʻo DefAterary
Kāleka Hoʻomaopopo a me Kekahi'Āpana:Ke kāohi nei i nā pae kiʻekiʻe o ke koko a me ka diabetes diabetes e hiki ke hoʻonuiʻia e kā mākou mau koho meaʻaiʻai, a me ka meaʻai meaʻai e pāʻani ana i kahi hana pivototal. Ua hōʻike pinepineʻia ka noiʻiʻana e hoʻopau ana i ka nui o ka nui o ka meaʻaiʻai e pili ana i ka mālamaʻana i ka maʻi glycemic Eia kekahi,ʻoi aku ka nui o ka intake o ka fieterary fiber i hoʻopiliʻia i kahi hopena hōʻemi o ka hoʻomohalaʻana i nā maʻi maʻi 2. ʻO kahi loiloi'ōnaehana a me kaʻikeʻana i nā haʻawina i loaʻa i kēlā me kēia 10-gram e hoʻonui i kēlā me kēia manawa i ka hopena o kēlā me kēia manawa. E ka hoʻopiliʻana i nā meaʻai momona, e like me nā hana a nā papa, a me nā mea kanu, hiki iā mākou ke hana i nā mea kanu i ka paleʻana i nā maʻi maʻi.
Nā dissordsʻO ka mālamaʻana i kahi'ōnaehana olakino olakino pono no ka nui o ka pono, a me ka fietrary fiber hiki ke hāʻawi nui i kāna hana kūpono. Ua loaʻa i nā meaʻai momona a FIBE-waiwai eʻaeʻia a pale aku i nā mea kīnāʻole e like me nā mea i hoʻopaʻaʻia, me ka nui o ka gedroesophage still (gerd). GEDD, Hōʻikeʻia e Acid Reflux a me Hearburn, hiki ke hoʻokeleʻia ma o ka hoʻohanaʻana i nā meaʻai a Acid Reflux (3). Pēlā nō, ua hōʻikeʻia nā mea e hōʻehaʻia mai nā IBS mai nā hōʻailona mai nā hōʻailona e like me keʻano he nui o ka briber-waiwai. Ma ke noiʻana i nā pupule a piha, a me nā mea kanuʻaina, hiki iā mākou ke kōkua i ka mālamaʻana i kahi'ōnaehana meaʻai olakino.
ʻO ka paleʻana i ka cecer colorrel.ʻO ka maʻi maʻi colordel, ke kolu o keʻano hercer maʻamau, hiki ke hoʻokaʻawaleʻia ma nā koho meaʻaiʻai, me nā meaʻai kiʻekiʻe e pāʻani ana i kahi hana koʻikoʻi. Ua hōʻike pinepineʻia nā haʻawina e pili ana i kahi kiʻekiʻe o ka diteary fiber e pili ana i kahi pilikia haʻahaʻa o ka hoʻomohalaʻana i ka maʻi checer colcing. Hoʻoliloʻiaʻo Fiber ma keʻano heʻoi aku ka nui o ka pīkī, kōkua e hoʻolauna ana i nā neʻe pihi maʻamau, hōʻemi i nā manawa kūlohelohe, a hōʻemi i nā mea kūlohelohe i loko o ke kāla. Eia kekahi, he mau meaʻaiʻaiʻo First-waiwai i loaʻa i nā mea kanu nui a me nā antioxidants e hiki ke kōkua i ka paleʻana i ke kūkuluʻana i ke koloʻana i ke kolo. Ma ka hoʻomaʻamaʻaʻana i ka hoʻopauʻana o nā lepo piha, nā kukuna, a me nā huaʻai, hiki i nā mea āpau ke hōʻemi i ko lākou pilikia o ka maʻi kala kala kala.
Nā Nūhou:
Threapleton de, Greenwood dc ,vans ce, et al. ʻO ka hoʻonuiʻana o Fietary Fietary Fied a me ka pilikia o Cardiovascular BMJ. 2013; 347: F6879. Doi: 10.1136 / BMJ.f6879
Yaoo b, fang h, xu w, xu et al. ʻO ka meaʻai meaʻaiʻai a me ka hopena o nā maʻi maʻi 2. EUR J EPITEMOLL. 2014; 29 (2): 79-88. Doi: 10.1007 / s10654-014-9875-9
Nilholmm c, lardsson m, roth b, r, r, ʻO ke ola e pili ana i ka maʻi restroesophagel reflux a me nā hopena mai nā ho'āʻoʻana. World J Gastroinest Pharmacol TR. 2016; 7 (2): 224-237. doi: 10.4292 / wj **. v7.i2.224
6.
I ka hikiʻana mai i ka mālamaʻana i ke ola olakino,ʻo Dietrary Fine e hōʻoia i ka hoʻokūkū maoli. ʻAʻole wale ia e kōkua i ka mālamaʻana i ka maʻamau cloul maʻamau, akā hāʻawiʻia ia i kahi o nā pōmaikaʻi olakino e pono ai no ko mākou pono holoʻokoʻa.
Koko koko.ʻO kekahi o nā pono kupaianaha o ka meaʻaiʻai o ka meaʻai he hiki ke hoʻoponopono i nā pae koko koko. ʻO ka Fouble Fiber,ʻike nuiʻia i nā meaʻai e like me ka oats, barley, a me nā legum, a me nā legum, a me nā lega, a me nā mea hana e like me ka lohiʻana o ka glucose. Kōkua kēia kaʻina hana haʻahaʻa e pale i nā spepid spikes i nā pae koko,ʻo ia ka mea e pono ai no ka maʻi maʻi. Ma ka hoʻopiliʻana i nā mea waiwai i nā mea waiwai i hoʻopihaʻia i kā mākou poʻeʻai i kēlā me kēia lā, eʻoi aku ka maikaʻi, a me nā momonaʻai piha, ke hoʻomaikaʻi maikaʻi mākou i ko mākou koko.
Ka hōʻemiʻana o ka kolamu:Ma kaʻimi e mālama ai i kahi puʻuwai olakino, hiki i ka fietrary fiber hiki ke lilo i ko mākou ally. ʻO nāʻano mea likeʻole o ka meaʻaiʻai, e like me nā mea kīʻaha i loaʻa i loko o Oats a me Barley, uaʻike pinepineʻia e like me ka "cholesterol maʻamau. Hanaʻia kēia mau folable i ka hoʻopaʻaʻana i ka cholesterol ma ka'ōnaehana a me ka paleʻana i kahi hopena o ka cholesterol a no laila e hoʻemi i ka hopena o nā maʻi choletivascular. E kaʻaiʻana i nā meaʻai maikaʻi loa e like me nā huaʻai e like me nā huaʻai, nā huaʻai, a me nā mea kanu maikaʻi loa a mālama pono i ka olakino maikaʻi
Ke hoʻolaha nei i ka hana holoʻokoʻa-pono:Pono ka hoʻopiliʻana i ka intetary o ka dietary fiber me ka plethora o nā pōmaikaʻi e hāʻawi i ko mākou pono holoʻokoʻa. ʻO mua, hōʻikeʻia nā haʻawina e pili ana i nā poʻe e hoʻopau i ka nui o ka nui o ka loaʻaʻana o ka nui o ka hiamoe Hoʻohui houʻia, kahi meaʻai meaʻai-waiwai i hoʻopiliʻia e hoʻonui i nā pae o ka ikehu, hiki ke kiʻiʻia i ka hana lohi o ka nui o ka nui. Eia kekahi, ua pili pū kahi intake o ka dieterary fiber me ka hoʻonuiʻiaʻana o nā hopena maikaʻi ma ke olakino. Ma ka hoʻohuiʻana i kahi mau meaʻai momona o nā meaʻai i loko o kā mākouʻai, e like me nā huaʻai, nā hua āpau, hiki iā mākou ke hoʻonui i ko mākou ola holoʻokoʻa (3).
Hoʻonui i ka hana manik:Ke hoʻomau nui nei kā mākou'ōnaehana Immune ma luna o kahi microbiota olakino maikaʻi Hanaʻo Fiber ma keʻano he prebiotic, lawelawe e like me ke kumu meaʻai no ka mea hana maikaʻi no ka butticalitial i ka gut. ʻO kēia mau mea maikaʻi loa,ʻikeʻiaʻo ia e like me ka probiotics, kōkua i ke kākoʻoʻana i ka paleʻana i nā mokuahi o ke kino e kū'ē i ka paleʻana i ke kino. ʻO kahi ho'ēmi i loko o ka microbiota, pinepineʻia e ka nele o ka meaʻaiʻai Ma ka hoʻopauʻana i nā meaʻai momona-waiwai, e like me nā hua, nā huaʻaiʻai, a me nā grains holoʻokoʻa, hiki iā mākou ke kākoʻo i kahiʻoihana olakino.
Nā Nūhou:
Anderson JW, Na Ho, Navis RH, e E me F. Loaʻa nā ola olakino o ka meaʻaiʻai. Nutr Rev. 2009; 67 (4): 188-205. Doi: 10.1111 / J.175338887.2009.00189.x
Brown l, rosner b, willett ww, sacks fm. ʻO Cholesterol-haʻahaʻa haʻahaʻa o ka meaʻai meaʻaiʻai: he loiloi meta-loiloi. Am J Clin nutr. 1999; 69 (1): 30-42. Doi: 10.1093 / AJCN / 69.1.30.30
ʻO Grandner Man, Jackson N, Gerstner Jr, Knusson Kl. E pili ana nā hōʻailona hiamoe me ka hoʻopiliʻana o nā mea kanu meaʻaiʻai. J e hiamoe. 2014; 23 (1): 22-34. Doi: 10.1111 / JSR.12084
VATANEN T Hoʻololiʻia ma ka microbiome lps immunonicity i hāʻawiʻia i ka automammunity i nā kānaka. Cell. 2016; 165 (6): 842-853. Doi: 10.1016 / J.Cell.2016.04.007
7
Nā Kūlana Kūʻai Nui:National and International DividIles e hāʻawi i nā'ōlelo aʻoaʻo no nā mea e pili ana i kēlā me kēia manawa, kahi e pili ana i keʻano, a me keʻano ola. ʻO kēia mau alakaʻi ke koʻikoʻi i ka hoʻomaopopoʻana i ka mea nui o ka hoʻopiliʻana i ka meaʻai meaʻaiʻai i loko o kā mākou papaʻaina i kēlā me kēia lā.
Nā Manaʻo Age-Spect:
ʻO nā keiki, nā'ōpio, nā pākeke, nā pākeke, a me nā mākua he nui nā heihei. He mea nui ia e holo i kā mākou fiber Fiber e pili ana i ko mākou mau makahiki e hōʻoia i ke olakino maikaʻi a maikaʻi hoʻi. Aia, e hānai mākou i nā'ōlelo kiko'ī no kēlā me kēia hui makahiki.
Keiki:Nā kamaliʻi makahiki 1 a hiki i 3 mau makahiki e koiʻia a puni ka makahiki 18 o ka barge i kēlā me kēia lā,ʻoiai he 8 mau keiki liʻiliʻi i ka lā 25 o 8 mau mea hou aku i ka lā 25 o 8 No nā keiki he 13 a 13,ʻo ia ka mea i manaʻoʻia i nā lā he 26 mau lā no nā kaikamahine a me nā kaikamahine no nā kaikamahine. Ke hoʻonui nei i ka INTAKE NO KA POE ANA NO KE PILI ANA I KA POE ANA I KA POE ANA. ʻO nā kīkē e like me nā huaʻala, nā carrots, a me nā mea kīwaha nui e hiki ke lilo i kumu nui o ka meaʻai meaʻai no nā keiki.
Nā'ōpio:Nā'ōpio he 14 a 18 mau mea e koi ai i nā koi kiʻekiʻe kiʻekiʻe. Pono nā keikikāne i kēia pūʻulu makahiki e kuhikuhi no 38 grams o ka fiber i kēlā me kēia lā,ʻoiai e koi nā kaikamahine i nā kaikamahine he 26 mau kaikamahine. E paipai i nā'ōpio e hoʻopau i nā meaʻai BEBER-BIGT e like me ka berena,ʻo nā huaʻai, hiki i nā huaʻai, hiki i nā huaʻai, hiki i nāʻano lāʻau ke kōkua i ko lākou mau.
Nā pākeke:ʻO ka papaʻai meaʻaiʻai e hoʻonui ai i nā'ōlelo no nā pākeke ma kahi o 25 mau grams no nā wahine a me nā wahine a me nā kāne. Hiki i nā pākeke ke hoʻohui i ka fiber i kā lākou papaʻai ma ke kohoʻana i ka palaoa piha, nā mea nui, nā meaʻai hou, a me nā meaʻai hou. Hanaʻia nā huaʻai me nā hua kanu, nā hua kanu, a hiki i nā huaʻai ke lilo i meaʻono a maʻalahi hoʻi e hoʻohui i nā meaʻai i kēlā me kēia lā.
ʻO nā pākeke kahiko:E like me kā mākou makahiki, ua loli ko mākou mau fiber fiber. ʻO nā mākua kahiko ma luna o nā makahiki he 50 e holo ai no 21 mau kālā o nā wahine no nā wahine a me 30 mau kālā no nā kāne. ʻO nā meaʻai FILE-waiwai e like me ka cereal bran
He mea nui ia e hoʻomaopopo e pili ana kēia mau'ōlelo aʻo a me nā koi pilikino e pili ana i nā kūlana olakino a me nā kūlana pilikino. Ke nīnau nei i kahi mea lawelawe olakino a iʻole i hāʻawiʻia i ka Dietitian i hiki ke hāʻawi i nā'ōlelo pilikino pilikino e pili ana i nā pono a me nā pahuhopu.
Nā Nūhou:
Gbd 2017 E nā mea kanu holoholona. Nā hopena olakino i nā pilikia o ka meaʻai ma 195,90-200
Usda. (nd). Fietrary fiber. Hoʻihoʻiʻia mai HTTPS:
8. E hoʻohui i nā meaʻai nui ma ka meaʻai ma ka meaʻai.
Ke kohoʻana i nā meaʻai momona-waiwai:Me kahi ākea ākea o nā meaʻai fiber-waiwai i loko o kā mākou meaʻai i kēlā me kēia lā he mea nui no ka mālamaʻana i ke olakino maikaʻi. Eia nō naʻe, aia kahi plethora o nā koho e koho ai mai. ʻO nā hua e like me nā huaʻala, nā pī,ʻaʻole wale nā huaʻai, akā, akā waiwai wale nō naʻe ma ka piha. ʻO nā mea kanu e like me broccoli, nā kākela, a me nā criinach e hāʻawi i kahi nui o ka meaʻaiʻai nui. I ka hikiʻana mai i loko o nā pale, ke kohoʻana no nā grain āpau e like me Quota, he ala maikaʻi loa e hoʻonui ai i kā mākou Fiber. E like me nā legums e like me nā leta, nā pīni, a me nā chickpeas a hoʻopaʻaʻia hoʻi me ka fiber. ʻO ka hope loa,ʻo nā nati e like me nā almonds a me nā walnuts ke lilo i mea leʻaleʻa a me ke koho back-waiwai.
Nā hiʻohiʻona o ka fietary kūloheloheE komo pū me nā meaʻai e like me nā paleʻaina, a piha nā momona, huaʻai, nā pipi, a laila, puhi akula nā pipi. Ua manaʻoʻia kēia mauʻano "intact" no ka meaʻaʻole lākou i laweʻia mai ka meaʻai. Ua hōʻikeʻia nā meaʻai i kēia mau flibers e pono ai e pōmaikaʻi,ʻaʻole pono nā mea hana e hōʻike ana i ke olakino olakino.
Ma kahi o nā fibers kūlohelohe maoli,Hoʻomaopopo ka FDA i ka mea i hanaʻia a iʻole nā mea kūʻai aku ma hope o nā carterally
Beta-Glucan
E hoʻolōʻihi
Lycoris shells
Cellulouse
Kipa Gum
Kolua
Dun gum
Lovedrexypropylokel
Eia kekahi, e papa ana ka FDA i nā mea hana e like me nā mea i hanaʻoleʻia e like me nā meaʻaiʻai ma mua o ka meaʻai meaʻai.
Hui pūʻana i nā mea kanu cell cell cell
Kahakahiki
Hoʻopau
I loko o nā mea hana a me nā mea hanaʻole
High Amylose (RS2)
Galacto-ogososistides
PoLextRose
Kū i ka maltodextin / dextriin
Ua hoʻopiliʻiaʻo Bross
Glucomannan
GUM Arab
Nā'ōlelo aʻoaʻo e hoʻomaʻamaʻa no ka hoʻonuiʻana i ka mea i ka intake:Ke hoʻonui nei i kā mākou intake i hiki ke hoʻokōʻia ma o nā hoʻolālā kūpono e kūpono ai i loko o kā mākou hana maʻamau. ʻO ka hoʻolālā pāʻina ka mea e pili pono ana i kahi komo kūpono e pili ana i ka hoʻopiliʻana o ka manaʻo o nā meaʻai momona o Fiber-waiwai i loko o kā mākou meaʻai. Ma ka hoʻokomoʻana i nā huaʻano likeʻole, nā mea kanu, a me nā mālaʻai āpau i kā mākou papaʻaina, hiki iā mākou ke hoʻoikaika nui i kā mākou papa hana. ʻO kahi hoʻolālā kōkua'ē aʻe ke hoʻololiʻana i ka hoʻololiʻana, kahi e hiki ai iā mākou ke hoʻohui i nā mea waiwai i nā mea waiwai i kā mākou mau punahele punahele. No ka laʻana, e hoʻohui i nā lentils a iʻole nā pīni i nā salaps a iʻole nā salads ke hiki ke hoʻonui nui i kā lākou fiber. Ke koho nei no nā mana piha o nā huahana e like me ka berena, e like me ka cereal, a he mea nui paha ka cereal e like me ka nui o ka bucked. Eia kekahi, koho i nā kīleʻa olakino e like me nā mea kanu kanu, a iʻole ka huiʻana, a iʻole nā hua āpau e hiki ke kōkua nui i kā mākou mau pahuhopu i kēlā me kēia lā.
Nā pilikia kūpono a me nā hopena:ʻOiai ke hoʻonui nei i kā mākou papaʻai meaʻaiʻai, he pōmaikaʻi maikaʻi loa ia, hiki ke loaʻa nā pilikia e hiki ai ke hoʻoponopono i kā mākou holomua. ʻO kekahi o kēia mau pilikia e makemake ai i nā makemake a me ka kuhi hewaʻole e loaʻa nā meaʻai waiwai-waiwai a bland a iʻole ka unahi. Ke pale aku nei i kēia Moku, hiki iā mākou keʻimi i nāʻano hana likeʻole, nā kīʻaha, a me nā mea kanu e hoʻonui ai i nā meaʻai momona. Ma ka hoʻokolohuaʻana me nā kiʻi likeʻole a loaʻa i nā ala leʻaleʻa e hoʻopili ai i nā mea e hoʻopili ai i kā mākouʻai, hiki iā mākou ke hana i ke kaʻina hana hou a me kaʻono.
ʻO kekahi pilikia'ē aʻe e hālāwai ai kekahi mau mea i ka wā e ho'āʻo ai e hoʻonui i kā lākou fiber flaber Nā hōʻailona e like me ka pua, ke kinoea, a iʻole e hiki ai ke hoʻokumuʻia. ʻO ke kī e kamaʻilio nei i kēia mau pilikia e hoʻonui e hoʻonui i ka intake e hoʻonui ai i ka hau a me ka hōʻoia i ka hydration kūpono i ka inu nui. ʻO nā kai wai i loko o ke kaʻina uila a kōkua i ka paleʻana i ka constipation. Hiki i ke komoʻana i ka hana kino maʻamau ke kōkua i ke kōkuaʻana i ka mālamaʻana i nā neʻeʻana o nā pihi pihi maʻamau. Ma ka hoʻomakaʻana me nā hoʻohui liʻiliʻi o ka fiber a me ka hoʻonuiʻana i ka manawa, hiki i ko mākou mau kino ke hoʻoponopono i ka nui o ka nui o ka nui.
Nā Nūhou:
Slavin JL. Kūlana o ka huiʻo MediasiticʻAmelika:ʻO nā kūpono olakino olakino o ka meaʻai meaʻai. J am diet assoc. 2008. Dec; 108 (12): 1716-31. Doi: 10.1016 / J.Jada.2008.09.014. PMID: 19027403.
ʻO ke KeʻenaʻOihana WaiwaiʻAmelika,ʻo ka lawelawe noiʻiʻana i ka lawelaweʻana. (2020). National nutrieron database form of reserction reference off. Kiʻiʻia mai https://fdc.nal.usda.gov/
CII, S.-C. E kā B., G., Saadat, RL, BEL,ʻO Brumma, K.,ʻo BL (2012). ʻO nā lā o ka Apple ma mua o ka Plum ma Drifus malūʻia: hopena ma ka maʻi cardiovascular i nā wahine postmenopausal wahine. Ka nūpepa o ke kula o kaʻaina a me nā dietics a me nā diettics, 112 (8), 1158-1168. Doi: 10.1016 / J.jand.2012.04.0202020202020. PMID: 16709704.
9, hopena:
Uaʻimi kēiaʻatikala ōniʻoni i ka nui o ka nui o ka meaʻai meaʻaiʻai i ka mālamaʻana i kahi hanu olakino, ka hoʻokeleʻana i nā maʻi maʻi, a me ka ho'ōlaʻana ma holoʻokoʻa.
Hoʻomaopopo kaʻike i ka manaʻo nui o ka meaʻai meaʻai e hiki ke kōkua i nā kulekele olakino a me nā hana i makemakeʻia e hoʻomaikaʻi i nā maʻi maʻi. Pono hou ka noiʻi houʻana eʻimi i nā mea hana kiko'ī e nā mea make fietrary Eia kekahi, e hoʻomaopopo i nā hoʻolālā e hoʻomaikaʻi i ka intake beltary,ʻoi aku ka nui o nā lehulehu me ka hoʻohaʻahaʻa haʻahaʻa
I ka hopena, hoʻoʻaʻia ka hōʻikeʻana ma kēiaʻatikala i hōʻikeʻia ma keʻano o ka meaʻaiʻaiʻai. Mai ke olakino i ke olakino e ka maʻi maʻi maʻi lapaʻau a me ka hoʻokele kaumaha,ʻo ka pono o ka hoʻokele meaʻai. Ma ka hoʻopiliʻana i nā meaʻai momona i loko o kā mākou mau meaʻai a me ka hālāwai i nā mea i manaʻoʻia i kēlā me kēia lā
Nā manawa post: Nov-23-2023
