Hoʻolauna:
Ua loaʻa ka nānā nui ʻia ʻana o ka fiber meaʻai i nā makahiki i hala iho nei ma muli o kona mau pono olakino he nui. I ka huli ʻana o nā nohona hou i ka meaʻai wikiwiki a me nā meaʻai i hana ʻia, ua lilo nā meaʻai i nele i ka fiber meaʻai lawa i mea maʻamau. Ke nānā nei kēia ʻatikala thesis i ke koʻikoʻi o ka fiber meaʻai a me ka manaʻo e hoʻoponopono i ka nīnau no ke aha mākou e pono ai 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 meaʻai i ka mālama ʻana i kahi nohona olakino a me ka pale ʻana i nā maʻi maʻi. Ma ka ʻimi ʻana i nā noiʻi a me nā hōʻike e kū nei, ke ʻimi nei kēia ʻatikala e hoʻomaopopo i ke koʻikoʻi o ka fiber meaʻai i ka meaʻai kanaka.
2. Ka Wehewehena a me nā ʻAno o ka Fiber Meaʻai:
Ka Wehewehena o ka Fiber Meaʻai:
ʻO ka fiber meaʻai e pili ana i nā ʻāpana hiki ʻole ke ʻai ʻia o nā meaʻai mea kanu, ka mea e hele ana ma o ka ʻōnaehana ʻai me ka palekana. Loaʻa iā ia nā fiber hiki ke hoʻoheheʻe ʻia a me nā fiber hiki ʻole ke hoʻoheheʻe ʻia a hāʻawi i nā pono olakino like ʻole ma muli o kona mau waiwai kūikawā.
Nā ʻAno o ka Fiber Meaʻai:
ʻO nā ʻano nui ʻelua o ka fiber meaʻai he fiber soluble a me ka fiber insoluble. Hoʻoheheʻe ʻia ka fiber soluble i loko o ka wai, e hana ana i kahi mea like me ka gel i loko o ke ala gastrointestinal, ʻoiai ʻo ka fiber insoluble ʻaʻole hoʻoheheʻe a hoʻohui i ka nui i ka ʻōpala.
Nā Kumu o ka Fiber Meaʻai:
Nui ka fiber meaʻai i nā huaʻai, nā mea kanu, nā palaoa piha, nā legumes, a me nā nati. Loaʻa i nā kumu meaʻai like ʻole nā nui a me nā ʻano fiber meaʻai like ʻole, e hana ana i kahi meaʻai like ʻole he mea nui no ka ʻai ʻana i kahi nui kūpono.
3. Ke kuleana o ka fiber meaʻai i ke olakino ʻōpū:
Ke Paipai nei i ka Neʻe ʻana o ka ʻōpū maʻamau:He mea nui ka loaʻa ʻana o ka fiber meaʻai lawa no ka mālama ʻana i ka holo pono ʻana o kāu ʻōnaehana hoʻoheheʻe. Pehea lā e hana ai i kēlā? ʻĀ, hoʻohui ka fiber i kekahi kaumaha hou i kou ʻōpala, e hoʻonui ai i ka nui a maʻalahi hoʻi ke hele ma waena o ka colon. I nā huaʻōlelo ʻē aʻe, hāʻawi ia i kāu ʻōpala i kekahi oomph i hiki ai iā ia ke puka i waho me ka ʻole o ka pilikia.
Ke kāohi ʻana a me ka hōʻoluʻolu ʻana i ka paʻa ʻana:ʻAʻohe mea makemake i ka manaʻo ua hoʻopaʻa ʻia, a ma laila kahi e hele mai ai ka fiber dietary i ke kōkua. Hōʻike ka noiʻi ʻana ʻo ka loaʻa ʻole o ka fiber lawa i kāu meaʻai hiki ke hoʻonui iā ʻoe i ka paʻa ʻana o ka ʻōpū. Akā, mai makaʻu! Ma ka hoʻonui ʻana i kāu ʻai fiber, hiki iā ʻoe ke kōkua i ka hōʻoluʻolu ʻana i kēlā mau hōʻailona paʻa ʻole a hoʻoneʻe hou i nā mea. No laila, e hoʻomanaʻo e hoʻouka i nā meaʻai waiwai i ka fiber e hoʻomau i ke kahe kūlohelohe.
Ka mālama ʻana i kahi Microbiota Gut olakino:Eia kahi ʻoiaʻiʻo hoihoi: hana ka fiber meaʻai e like me kahi superhero no kāu microbiota ʻōpū. ʻIke ʻoe, hana ia ma ke ʻano he prebiotic, ʻo ia hoʻi, hāʻawi ia 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, he kuleana koʻikoʻi ko lākou i kou olakino holoʻokoʻa. Kōkua lākou i ka wāwahi ʻana i ka meaʻai, hana i nā meaʻai koʻikoʻi, hoʻoikaika i kāu ʻōnaehana pale, a hoʻomaikaʻi pū i kou ʻano. No laila, ma ka ʻai ʻana i ka fiber lawa, ke hāʻawi nei ʻoe i kēia mau bacteria maikaʻi i ka wahie e pono ai lākou e mālama i kou ʻōpū i ke ʻano maikaʻi loa.
Ka Hoʻemi ʻana i ka Pōpilikia o ka Maʻi Diverticular:ʻO ka maʻi diverticular, ka mea e pili ana i ka hoʻokumu ʻia ʻana o nā ʻeke ma ka paia o ka colon, ʻaʻole ia he mea leʻaleʻa iki. Akā e kuhi i ke aha? Hiki i kahi meaʻai fiber kiʻekiʻe ke kōkua hou mai. Ua hōʻike ʻia nā noiʻi he haʻahaʻa ka pilikia o ka poʻe e ʻai nui ana i ka fiber i ka loaʻa ʻana o kēia maʻi hoʻopilikia. No laila, mai poina e hoʻokomo i nā meaʻai momona i ka fiber i kāu mau meaʻai e mālama i kēlā mau ʻeke a mālama i kou colon i ka hauʻoli a me ke olakino.
Nā Kuhikuhi:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Nā Hoʻololi i ka ʻAi a me ke ʻAno o ka Noho ʻana a me ka Loaʻa ʻana o ke Kaumaha Lōʻihi i nā Wahine a me nā Kāne. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Ke ʻano hana i hoʻokumu ʻia ma muli o nā hōʻike no nā mea hoʻohui fiber a me nā pono olakino koʻikoʻi, ʻāpana 1: nā mea e nānā ai a pehea e ʻōlelo ai i kahi lāʻau lapaʻau fiber kūpono. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(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. ʻO ka Fiber Meaʻai a me ka Hoʻokele Kaumaha:
Ke Hoʻoulu nei i ka Māʻona a me ka Hoʻēmi ʻana i ka Pololi:ʻO ka hoʻokomo ʻana i nā meaʻai fiber kiʻekiʻe i kāu papaʻai hiki ke kōkua iā ʻoe e māʻona a hōʻemi i nā manawa kūpono o ka ʻai nui ʻana. Pehea e hana ai? ʻĀ, ke ʻai ʻoe i nā meaʻai waiwai i ka fiber, omo lākou i ka wai a hoʻonui i loko o kou ʻōpū, e hana ana i kahi manaʻo o ka piha. ʻO ka hopena, ʻaʻole ʻoe e ʻike i kēlā mau ʻeha pōloli e alakaʻi pinepine ai i ka ʻai ʻana i nā meaʻai māmā a i ʻole ka ʻai nui ʻana. No laila, inā ʻoe e ʻimi nei e hoʻokele i kou kaumaha, ʻo ka hoʻokomo ʻana i nā meaʻai waiwai i ka fiber i kāu mau meaʻai hiki ke lilo i hoʻolālā maʻalahi akā maikaʻi.
Ka Hoʻopili Kūpono ʻana i nā Kalori a me ka Mana Kaumaha:Ua ʻike anei ʻoe he kuleana ko ka fiber meaʻai i ka kaohi ʻana i ka omo ʻana o nā calorie? Pololei kēlā! Ke ʻai ʻoe i ka fiber, hoʻolohi ia i ka ʻeli ʻana a me ka omo ʻana o nā macronutrients, me nā kalapona a me nā momona. ʻAe kēia ʻano hana i kou kino e hoʻohana pono i kēia mau meaola a pale i ka piʻi wikiwiki ʻana o ke kō koko. Ma ka hoʻoponopono ʻana i ka wikiwiki o ka omo ʻana o kēia mau calorie, hiki i ka fiber meaʻai ke kōkua i ka kaohi 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 kahi kaumaha olakino.
ʻO ka fiber meaʻai a me ke ʻano o ke kino:Makemake ʻoe e mālama i kahi kino ʻōpiopio? Ua hōʻike ʻia e ka noiʻi ʻana ua pili nā meaʻai fiber kiʻekiʻe me ke kaumaha o ke kino haʻahaʻa, ka helu kuhikuhi nui o ke kino (BMI), a me ka pakeneka momona o ke kino. I ka ʻōlelo maʻalahi, ʻo ka poʻe e ʻai nui ana i ka fiber e loaʻa iā lākou nā ʻano kino olakino. ʻO kekahi kumu no kēia, ʻo ia ka mea ʻoi aku ka liʻiliʻi o ka calorie i nā meaʻai fiber kiʻekiʻe, ʻo ia hoʻi hiki iā ʻoe ke ʻai i ka nui o ka meaʻai no ka nui like o nā calorie. Hiki i kēia ke alakaʻi i kahi manaʻo o ka māʻona me ka ʻole o ka lawe nui ʻana i ka calorie. No laila, inā ʻoe e ʻimi nei i kahi ʻano kino olakino, ʻo ka hoʻolilo ʻana i ka fiber i ʻāpana mau o kāu meaʻai he neʻe akamai paha.
Nā Kuhikuhi:
Slavin JL. ʻO ka fiber meaʻai a me ke kaumaha o ke kino. ʻIke meaʻai. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
ʻO Ludwig DS, Pereira MA, Kroenke CH, et al. Nā mea pilikia o ka fiber meaʻai, ka loaʻa ʻana o ke kaumaha, a me nā maʻi cardiovascular i nā mākua ʻōpio. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
ʻO Pereira MA, ʻO O'Reilly EJ, ʻo Augustsson K, et al. ʻO ka Fiber Dietary a me ka pilikia o ka maʻi puʻuwai coronary: He papahana hui pū ʻana o nā haʻawina Cohort. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kāohi ʻana i nā maʻi mau loa:
Ola Kino o ka Pūnaʻau:I ka wā e pili ana i ka mālama ʻana i ko kākou olakino cardiovascular, kū mai ka fiber dietary ma ke ʻano he koa i mele ʻole ʻia. Ua hōʻike ʻia nā meaʻai waiwai i ka fiber, e like me nā palaoa piha, nā huaʻai, a me nā mea kanu, e hōʻemi nui i ka pilikia o nā maʻi cardiovascular, me ka maʻi puʻuwai coronary a me ka hahau. Ua hōʻike nā haʻawina he haʻahaʻa ka pae o ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides i ka poʻe e ʻai ana i ka nui o ka fiber dietary me ka ʻike ʻana i ka piʻi ʻana o nā pae cholesterol maikaʻi (HDL). Kōkua kēia hui ikaika i ka mālama ʻana i nā ʻano lipid koko olakino a hoʻohaʻahaʻa i nā manawa kūpono o ka hoʻomohala ʻana i nā maʻi e pili ana i ka puʻuwai. ʻO ka ʻoiaʻiʻo, ua hoʻoholo kahi loiloi piha o nā haʻawina nānā ʻana no kēlā me kēia piʻi ʻana o 7-gram i ka lawe ʻana i ka fiber dietary, ua emi ka pilikia o ka maʻi cardiovascular ma ka 9% kupaianaha (1).
Ka Hoʻokele a me ka Kāohi ʻana i ka Maʻi Diabetes:Hiki ke hoʻololi nui ʻia ka kaohi ʻana i nā pae kō koko a me ka mālama ʻana i ka maʻi diabetes e kā mākou koho meaʻai, a he kuleana koʻikoʻi ka fiber meaʻai ma kēia ʻano. Ua hōʻike mau ʻia ka noiʻi ʻana e pili ana ka ʻai ʻana i ka nui o ka fiber meaʻai me ka hoʻomaikaʻi ʻana i ka kaohi glycemic a me ka emi ʻana o ke kūʻē ʻana o ka insulin, ʻo ia nā mea koʻikoʻi i ka mālama ʻana i ka maʻi diabetes. Eia kekahi, ua pili ka nui o ka lawe ʻana i ka fiber meaʻai i ka emi ʻana 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 ua hopena kēlā me kēia hoʻonui 10-gram i ka lawe ʻana i ka fiber i kēlā me kēia lā i ka emi ʻana o 27% 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 palaoa piha, a me nā mea kanu, i kā mākou meaʻai, hiki iā mākou ke hana ikaika i nā hana e pale aku ai a mālama i ka maʻi diabetes.
Nā maʻi ʻōpū:He mea nui ka mālama ʻana i kahi ʻōnaehana hoʻoheheʻe olakino no ke olakino holoʻokoʻa, a hiki i ka fiber meaʻai ke kōkua nui i kāna hana kūpono. Ua ʻike ʻia nā meaʻai momona i ka fiber e hōʻoluʻolu a pale i nā maʻi digestive like ʻole, me ka maʻi reflux gastroesophageal (GERD) a me ka irritable bowel syndrome (IBS). ʻO GERD, i hōʻike ʻia e ka reflux acid a me ka heartburn, hiki ke mālama ʻia ma o ka ʻai ʻana i nā meaʻai momona i ka fiber e hoʻolaha i ka neʻe ʻana o ka ʻōpū maʻamau a hoʻemi i ka pilikia o ka reflux acid (3). Pēlā nō, ua hōʻike nā poʻe e loaʻa ana 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 i ka fiber. Ma ke koho ʻana i nā palaoa piha, nā huaʻai, a me nā mea kanu, hiki iā mākou ke kōkua i ka mālama ʻana i kahi ʻōnaehana hoʻoheheʻe olakino.
Kāohi ʻana i ke Kanesa Colorectal:ʻO ke kanesa colorectal, ke kolu o ke kanesa maʻamau ma ka honua holoʻokoʻa, hiki ke pale ʻia ma o nā koho meaʻai, me nā meaʻai fiber kiʻekiʻe e pāʻani ana i kahi kuleana koʻikoʻi. Ua hōʻike mau nā haʻawina e pili ana ka nui o ka lawe ʻana i ka fiber dietary me ka emi ʻana o ka pilikia o ka loaʻa ʻana o ke kanesa colorectal. Hana ka fiber ma ke ʻano he mea hoʻonui, e kōkua ana i ka hoʻolaha ʻana i nā neʻe ʻana o ka ʻōpū maʻamau, hoʻemi i ka manawa transit, a hoʻoheheʻe i nā mea ʻino i loko o ka colon. Eia kekahi, aia nā meaʻai waiwai i ka fiber i nā meaʻai koʻikoʻi a me nā antioxidants e hiki ke kōkua i ka pale ʻana i ka ulu ʻana o nā cell cancerous i loko o ka colon. Ma ka hoʻokau mua ʻana i ka ʻai ʻana i nā palaoa piha, nā legumes, a me nā hua, hiki i nā kānaka ke hoʻemi ikaika i ko lākou pilikia o ka maʻi kanesa colorectal.
Nā Kuhikuhi:
ʻO Threapleton DE, Greenwood DC, Evans CE, et al. ʻO ka lawe ʻana i ka fiber meaʻai a me ka pilikia o ka maʻi cardiovascular: loiloi ʻōnaehana a me ka meta-analysis. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
ʻO Yao B, Fang H, Xu W, et al. Ka lawe ʻana i ka fiber meaʻai a me ka pilikia o ka maʻi diabetes Type 2: He loiloi pane-dose o nā haʻawina e hiki mai ana. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
ʻO Nilholm C, Larsson M, Roth B, et al. ʻO ke ʻano o ka nohona e pili ana i ka maʻi Gastroesophageal Reflux a me nā hopena mai nā hoʻokolohua Intervention. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Nā Pōmaikaʻi Ola Kino ʻē aʻe o ka Fiber Dietary:
I ka wā e pili ana i ka mālama ʻana i kahi nohona olakino, ua hōʻoia ʻia ka fiber meaʻai he poʻokela maoli. ʻAʻole wale ia e kōkua i ka mālama ʻana i ka maʻamau o ka ʻōpū, akā hāʻawi pū ia i nā pono olakino ʻē aʻe he mea nui no ko mākou olakino holoʻokoʻa.
Ka Mana ʻana i ke Koko Kō:ʻO kekahi o nā pono kupaianaha o ka fiber meaʻai ʻo ia kona hiki ke hoʻoponopono i nā pae kō koko. ʻO ka fiber soluble, i loaʻa nui i nā meaʻai e like me ka oats, bale, a me nā legumes, hana ma ke ʻano he buffer ma ka hoʻolohi ʻana i ka omo ʻana o ka glucose. Kōkua kēia kaʻina hana hoʻoheheʻe lohi i ka pale ʻana i nā piʻi wikiwiki o nā pae kō koko, he mea pono loa ia no ka poʻe me ka maʻi diabetes a i ʻole ka poʻe i pilikia i ka hoʻomohala ʻana i ke ʻano. Ma ka hoʻokomo ʻana i nā meaʻai waiwai i ka fiber soluble i kā mākou meaʻai i kēlā me kēia lā, e like me nā pīni, nā lentil, a me nā palaoa holoʻokoʻa, hiki iā mākou ke hoʻokele pono i ko mākou mau pae kō koko a hoʻolaha i ke olakino holoʻokoʻa (1).
Ka Hoʻēmi ʻana i ka Cholesterol:I ka ʻimi ʻana e mālama i ka puʻuwai olakino, hiki i ka fiber meaʻai ke lilo i hoa pili iā kākou. Ua aʻo nui ʻia nā ʻano kikoʻī o ka fiber meaʻai, e like me nā fibers soluble i loaʻa i loko o ka oats a me ka bale, no ko lākou hiki ke hoʻohaʻahaʻa i nā pae cholesterol LDL, i ʻike nui ʻia ʻo ka cholesterol "maikaʻi ʻole". Hana kēia mau fibers soluble ma ka hoʻopaʻa ʻana i ka cholesterol i loko o ka ʻōnaehana digestive a pale i kona omo ʻana, e alakaʻi ana i ka emi ʻana o nā pae cholesterol a no laila e hōʻemi ana i ka pilikia o nā maʻi cardiovascular. Ma ka ʻai mau ʻana i nā meaʻai momona i ka fiber e like me nā palaoa piha, nā huaʻai, a me nā mea kanu, hiki iā mākou ke hoʻolaha ikaika i ke olakino o ka puʻuwai a mālama i nā pae cholesterol olakino (2).
Ke Hoʻolaha nei i ke Ola Kino Holoʻokoʻa:ʻO ka lawa ʻana o ka fiber meaʻai e pili ana me ka nui o nā pono e kōkua ai i ko kākou olakino holoʻokoʻa. ʻO ka mea mua, ua hōʻike nā haʻawina e ʻike ka poʻe e ʻai ana i ka nui o ka fiber i ka maikaʻi o ka hiamoe, e ʻae ana i ka hiamoe ʻoi aku ka mālie a me ka hoʻoulu hou ʻana i ka pō. Eia kekahi, ua pili ka ʻai momona i ka fiber i ka piʻi ʻana o ka ikehu, hiki ke hoʻopili ʻia i ka hoʻokuʻu lohi ʻana o ka ikehu mai nā meaʻai momona i ka fiber, e hāʻawi ana i kahi kumu wahie mau i ka lā a pau. Eia kekahi, ua pili ka lawa ʻana o ka fiber meaʻai me ka hoʻonui ʻia o ke ʻano ma muli o nā hopena maikaʻi o ka fiber i ke olakino ʻōpū a me ka hana ʻana o ka 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 meaʻai, e like me nā nati, nā hua, a me nā palaoa holoʻokoʻa, hiki iā mākou ke hoʻonui i ko mākou olakino holoʻokoʻa a alakaʻi i kahi ola olaola (3).
Hana Hoʻonui i ka Palekana:Hilinaʻi nui ko kākou ʻōnaehana pale ma luna o kahi microbiota ʻōpū olakino, a he kuleana koʻikoʻi ko ka fiber meaʻai i ke kūkulu ʻana a me ka mālama ʻana i kahi microbiota ʻōpū ikaika. Hana ka fiber ma ke ʻano he prebiotic, e lawelawe ana ma ke ʻano he kumu meaʻai no nā bacteria maikaʻi i loko o ka ʻōpū. Kōkua kēia mau bacteria maikaʻi, i ʻike ʻia hoʻi he probiotics, i ke kākoʻo ʻana i ka hana pale ma ka hana ʻana i nā molekala koʻikoʻi e hāʻawi i ka pale o ke kino e kūʻē i nā pathogens. ʻO kahi kaulike ʻole i loko o ka microbiota ʻōpū, i hana pinepine ʻia e ka nele o ka fiber meaʻai, hiki ke hoʻopilikia maikaʻi ʻole i ka hana pale a hoʻonui i ka maʻalahi i nā maʻi. Ma ka ʻai ʻana i nā ʻano meaʻai momona i ka fiber, e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa, hiki iā mākou ke kākoʻo i kahi microbiota ʻōpū olakino a hoʻoikaika i kā mākou ʻōnaehana pale (4).
Nā Kuhikuhi:
ʻO Anderson JW, Baird P, Davis RH, et al. Nā pono olakino o ka fiber meaʻai. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
ʻO 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
ʻO Grandner MA, Jackson N, Gerstner JR, Knutson KL. Pili nā hōʻailona hiamoe me ka lawe ʻana i nā meaʻai kikoʻī. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
ʻO Vatanen T, Kostic AD, d'Hennezel E, et al. ʻO ka loli ʻana o ka Microbiome LPS Immunogenicity e kōkua i ka Autoimmunity i loko o nā kānaka. Cell. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ka ʻai ʻana i kēlā me kēia lā o ka fiber dietary i manaʻo ʻia:
Nā Alakaʻi Laulā:Hāʻawi nā kulekele meaʻai aupuni a me ka honua i nā ʻōlelo paipai no ka ʻai ʻana i ka fiber i kēlā me kēia lā, e loli ana ma muli o ka makahiki, ke kāne, a me ke kūlana o ke ola. He mea koʻikoʻi kēia mau alakaʻi i ka hoʻomaopopo ʻana i ke koʻikoʻi o ka hoʻokomo ʻana i ka fiber meaʻai i loko o kā mākou papaʻai o kēlā me kēia lā.
Nā Manaʻo Kūpono no nā Makahiki:
He ʻokoʻa nā koi fiber i loko o ka meaʻai a nā keiki, nā ʻōpio, nā pākeke, a me nā poʻe ʻelemakule. He mea nui e hoʻopilikino i kā mākou lawe ʻana i ka fiber ma muli o ko mākou mau makahiki e hōʻoia i ke olakino maikaʻi a me ka noho maikaʻi ʻana. Maanei, e ʻimi mākou i nā ʻōlelo aʻoaʻo kikoʻī no kēlā me kēia hui makahiki.
Nā keiki:Pono nā keiki mai 1 a 3 mau makahiki ma kahi o 19 grama o ka fiber i kēlā me kēia lā, ʻoiai ʻo nā keiki mai 4 a 8 mau makahiki e pono iki aku ma 25 grama i kēlā me kēia lā. No nā keiki mai 9 a 13 mau makahiki, ʻo ka nui o ka fiber i ʻōlelo ʻia i kēlā me kēia lā he 26 grama no nā keikikāne a me 22 grama no nā kaikamahine. Hiki ke hoʻonui i ka nui o ka fiber no nā keiki ma ka hoʻohui ʻana i nā palaoa piha, nā huaʻai, a me nā mea kanu i kā lākou ʻai. Hiki i nā meaʻai māmā e like me nā ʻāpala, nā kāloti, a me nā crackers multi-grain ke lilo i mau kumu maikaʻi o ka fiber meaʻai no nā keiki.
Nā ʻōpio:ʻOi aku ka nui o nā koi fiber no nā ʻōpio mai 14 a 18 mau makahiki. Pono nā keikikāne o kēia hui makahiki e ʻimi i 38 grams o ka fiber i kēlā me kēia lā, ʻoiai ʻo nā kaikamahine e pono ai he 26 grams. ʻO ka paipai ʻana i nā ʻōpio e ʻai i nā meaʻai waiwai i ka fiber e like me ka berena palaoa piha, ka oatmeal, nā legumes, a me nā ʻano huaʻai a me nā mea kanu like ʻole e kōkua i ka hoʻokō ʻana i kā lākou mau 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 pākeke ke hoʻokomo maʻalahi i ka fiber i kā lākou papaʻai ma ke koho ʻana i ka berena palaoa piha, ka laiki ʻeleʻele, ka quinoa, nā pī, nā lentil, a me ka nui o nā huaʻai a me nā mea kanu hou. ʻO nā smoothies i hana ʻia me nā mea kanu, nā huaʻai, a me nā hua kanu hiki ke lilo i ala ʻono a maʻalahi hoʻi e hoʻohui i ka fiber i ka papaʻai o kēlā me kēia lā.
Nā mākua:I ko kākou ʻelemakule ʻana, loli nā pono o ka fiber. Pono nā mākua ma luna o 50 makahiki e hoʻāʻo i 21 grams o ka fiber no nā wahine a me 30 grams no nā kāne. Hiki i nā meaʻai waiwai i ka fiber e like me ka bran cereal, prunes, flaxseeds, a me nā avocados ke kōkua i nā mākua ʻelemakule e hoʻokō i kā lākou mau pono fiber.
He mea nui e hoʻomaopopo he mau alakaʻi laulā kēia mau ʻōlelo aʻoaʻo a hiki ke ʻokoʻa nā koi pilikino ma muli o nā kūlana olakino kikoʻī a me nā kūlana pilikino. Hiki i ke kūkākūkā ʻana me kahi loea mālama ola kino a i ʻole ka meaʻai meaʻai i hoʻopaʻa inoa ʻia ke hāʻawi i nā ʻōlelo aʻoaʻo pilikino e pili ana i nā pono a me nā pahuhopu pilikino.
Nā Kuhikuhi:
GBD 2017 Diet Collaborators. Nā hopena olakino o nā pilikia meaʻai ma 195 mau ʻāina, 1990–2017: kahi loiloi ʻōnaehana no ka Global Burden of Disease Study 2017. ʻO ka Lancet, Volume 393, Issue 10184, 1958 - 1972.
USDA. (nd). ʻO ka ʻiʻo meaʻai. Ua kiʻi ʻia mai https://www.nal.usda.gov/fnic/dietary-fiber
8. Ke hoʻohui nei i ka ʻai fiber hou aʻe i ka papaʻai:
Ke koho ʻana i nā meaʻai waiwai i ka fiber:ʻO ka hoʻokomo ʻana i nā ʻano meaʻai momona i ka fiber i kā mākou papaʻai o kēlā me kēia lā he mea nui ia no ka mālama ʻana i ke olakino maikaʻi. ʻO ka mea pōmaikaʻi, he nui nā koho e koho ai. ʻO nā hua e like me nā ʻāpala, nā pea, a me nā huaʻai ʻaʻole wale he mea ʻono akā ua waiwai pū kekahi i ka fiber. Hāʻawi nā mea kanu e like me ka broccoli, kāloti, a me ka spinach i ka nui o ka fiber dietary. I ka wā e pili ana i nā palaoa, ʻo ke koho ʻana i nā palaoa piha e like me ka quinoa, oats, a me ka laiki ʻeleʻele he ala maikaʻi loa ia e hoʻonui ai i kā mākou ʻai ʻana i ka fiber. ʻO nā legumes e like me nā lentils, nā pīni, a me nā chickpeas ua piha pū i ka fiber. ʻO ka mea hope loa, hiki i nā nati e like me nā ʻalemona a me nā walnuts ke lilo i koho meaʻai leʻaleʻa a momona i ka fiber.
Nā hiʻohiʻona o ka fiber meaʻai kūlohelohee hoʻokomo i nā meaʻai e like me nā mea kanu, nā palaoa piha, nā huaʻai, ka bran, nā cereals i ʻoki ʻia, a me ka palaoa. Ua manaʻo ʻia kēia mau olonā he "paʻa" no ka mea ʻaʻole lākou i wehe ʻia mai ka meaʻai. Ua hōʻike ʻia nā meaʻai e loaʻa ana kēia mau olonā he pono, a ʻaʻole pono nā mea hana e hōʻike he hopena physiological maikaʻi ko lākou i ke olakino kanaka.
Ma waho aʻe o nā fiber meaʻai kūlohelohe,Ua ʻike ka FDA i kēia mau kalapona i hoʻokaʻawale ʻia a i ʻole synthetic nondigestible e like me nā fibers dietary:
Beta-glucan
ʻO ka fiber hiki ke hoʻoheheʻe ʻia
Nā pūpū Lycoris
Kelulose
ʻO ka gum guar
Pektin
ʻUhi pīni ʻūhini
ʻO ka Hydroxypropylmethylcellulose
Eia kekahi, hoʻokaʻawale ka FDA i nā kalapona ʻaʻole hiki ke digestible ʻia e like me ka fiber dietary:
Nā olonā paia o nā hale mea kanu i hui pū ʻia (e like me ke olonā kō a me ke olonā ʻāpala)
ʻArabinoxylan
ʻAlinate
ʻO Inulin a me nā fructans ʻano inulin
ʻAmylose kiʻekiʻe (RS2)
Nā Galacto-oligosaccharides
Polydextrose
Kūpaʻa i ka maltodextrin/dextrin
ʻO RS4 phosphorylated i hoʻopili ʻia
ʻO Glucomannan
ʻAlapia Kuma
Nā Manaʻo Kūpono no ka Hoʻonui ʻana i ka ʻAi ʻana o ka Fiber:Hiki ke hoʻokō ʻia ka hoʻonui ʻana i kā mākou ʻai ʻana i ka fiber ma o nā hoʻolālā kūpono e kūpono i kā mākou hana maʻamau. ʻO ka hoʻolālā ʻana i ka ʻai he ala kūpono ia e pili ana i ka hoʻokomo ʻana i nā meaʻai momona i ka fiber i kā mākou mau meaʻai. Ma ka hoʻokomo ʻana i nā ʻano huaʻai like ʻole, nā mea kanu, a me nā palaoa piha i kā mākou mau hoʻolālā ʻai, hiki iā mākou ke hoʻonui maʻalahi i kā mākou ʻai ʻana i ka fiber. ʻO kekahi hoʻolālā kōkua ʻo ia ka hoʻololi ʻana i nā meaʻai, kahi e hiki ai iā mākou ke hoʻohui i nā meaʻai momona i ka fiber i kā mākou mau kīʻaha punahele. No ka laʻana, ʻo ka hoʻohui ʻana i nā lentil a i ʻole nā pīni i nā sopa a i ʻole nā salakeke hiki ke hoʻonui nui i kā lākou ʻike fiber. ʻO ke koho ʻana i nā mana palaoa piha o nā huahana e like me ka berena, pasta, a me ka cereal he mea nui nō hoʻi no ka mea he nui ka fiber i hoʻohālikelike ʻia me nā palaoa i hoʻomaʻemaʻe ʻia. Eia kekahi, ʻo ke koho ʻana i nā meaʻai māmā olakino e like me nā mea kanu maka, ka hui 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 he mea maikaʻi loa ka hoʻonui ʻana i kā mākou ʻai ʻana i ka fiber, aia kekahi mau pilikia e keakea paha i ko mākou holomua. ʻO kekahi o kēia mau pilikia, ʻo ia nā makemake ʻono a me ka manaʻo kuhihewa he palaka a ʻono ʻole paha nā meaʻai waiwai i ka fiber. 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 hoʻonui i nā ʻono o nā meaʻai waiwai i ka fiber. Ma ka hoʻokolohua ʻana me nā ʻano meaʻai like ʻole a me ka loaʻa ʻana o nā ala leʻaleʻa e hoʻokomo i ka fiber i kā mākou meaʻai, hiki iā mākou ke hoʻolilo i ke kaʻina hana i mea hoihoi a ʻono hoʻi.
ʻO kekahi pilikia e kū mai ana paha i kekahi poʻe i ka wā e hoʻāʻo ai e hoʻonui i kā lākou ʻai ʻana i ka fiber, ʻo ia ka ʻeha ʻole o ka ʻōpū. Hiki ke loaʻa nā hōʻailona e like me ka pehu ʻana, ke kinoea, a i ʻole ka paʻa ʻana o ka ʻōpū. ʻO ke kī i ka hoʻoponopono ʻana i kēia mau pilikia, ʻo ia ka hoʻonui mālie ʻana i ka ʻai ʻana o ka fiber a hōʻoia i ka lawa ʻana o ka wai ma ka inu ʻana i ka nui o ka wai. Kōkua ka wai i ke kaʻina hana ʻai a kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū. Hiki i ka hana kino maʻamau ke kōkua i ka mālama ʻana i nā neʻe ʻana o ka ʻōpū maʻamau. Ma ka hoʻomaka ʻana me nā ʻāpana liʻiliʻi o ka fiber a me ka hoʻonui mālie ʻana iā ia i ka hala ʻana o ka manawa, hiki i ko mākou kino ke hoʻololi i ka ʻai ʻana o ka fiber kiʻekiʻe, e hoʻemi ana i ka hiki ke loaʻa ka ʻeha ʻole o ka ʻōpū.
Nā Kuhikuhi:
ʻO Slavin JL. Kūlana o ka American Dietetic Association: Nā hopena olakino o ka fiber dietary. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Ke Keʻena Mahiʻai o ʻAmelika Hui Pū ʻIa, ʻOihana Noiʻi Mahiʻai. (2020). ʻIkepili Meaʻai Lahui no ka Hoʻokuʻu Kūlana Hoʻoilina. Ua kiʻi ʻia mai https://fdc.nal.usda.gov/
ʻO Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). ʻApala i kēlā me kēia lā e kūʻē i ka plum maloʻo: ka hopena ma nā mea pilikia o ka maʻi cardiovascular i nā wahine postmenopausal. Journal of the Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Hopena:
Ua noiʻi kēia ʻatikala pepa i ke koʻikoʻi o ka fiber meaʻai i ka mālama ʻana i kahi nohona olakino, ka mālama ʻana i ke kaumaha, ka pale ʻana i nā maʻi maʻi mau, a me ka hoʻolaha ʻana i ke olakino holoʻokoʻa.
ʻO ka hoʻomaopopo ʻana i ke koʻikoʻi o ka fiber meaʻai e hiki ke kōkua i ka hoʻomaopopo ʻana i nā kulekele olakino lehulehu a me nā hana e pili ana i ka hoʻomaikaʻi ʻana i ka meaʻai a me ka hoʻēmi ʻana i ke kaumaha o nā maʻi maʻi. Pono ka noiʻi hou aku e ʻimi i nā ʻano hana kikoʻī e hoʻopuka ai ka fiber meaʻai i kāna mau pono olakino like ʻole. Eia kekahi, ʻo ka ʻike ʻana i nā hoʻolālā e hoʻomaikaʻi ai i ka lawe ʻana i ka fiber meaʻai, ʻoiai i nā heluna kanaka me ka hoʻohana haʻahaʻa, pono e lilo i mea nui no nā noiʻi e hiki mai ana.
I ka hopena, hōʻike nā 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 mau a me ka hoʻokele kaumaha, nui nā pono o ka fiber dietary. Ma ka hoʻokomo ʻana i nā meaʻai momona i ka fiber i kā mākou papaʻai a me ka hoʻokō ʻana i ka nui o ka fiber i ʻōlelo ʻia i kēlā me kēia lā, hiki i nā kānaka ke kōkua nui i ko lākou olakino holoʻokoʻa a hoʻomaikaʻi i ko lākou ola maikaʻi.
Ka manawa hoʻouna: Nov-23-2023
