Ma nā makahiki he 70 o ka makahiki i hala,ʻo ke kaumaha o ke kaumaha me ke kōkua o ke fiber ke kī nui o ka meaʻai. Eia naʻe, ma hope aku, ua paniʻia nā meaʻai nui i nā meaʻai momona liʻiliʻi a me nā papahanaʻai maʻalahi e hoʻohiki ana e lilo i nā kaumaha wikiwiki.
I kēia lā, he meaʻai i ka momona, e hoʻi hou i kahi o ka meaʻai e ola ai -ʻo ia ka mea huna o ka nalowale o ka kaumaha kaumaha no ka hoʻokumuʻana i ka mile miliona hou. Eʻike pono i keʻano o ka cellulose maikaʻi no ka liloʻana o ke kaumaha.
ʻO ka paʻakikī pa'ū a me nā kaumaha
ʻO ke kikowaena (ʻo nā inoa'ē aʻe - nā kumu kanu, cellulose) kekahi o nā mea kanu o nā mea kanu. No kaʻeliʻana a no kaʻeliʻana,ʻaʻole hiki ke kino. Hoʻokaʻawaleʻia ka fiber i loko o ka mea hiki keʻoluʻolu a me ka meaʻole.
ʻO ka'elehe māmā, i ka pilina me ka'ōpū a me ka wai, lilo i keʻano o jelly - e piha i ka'ōpū, e waiho ana i keʻano hauʻoli no ka manawa lōʻihi. ʻO kēia keʻano o ka fiber e hana ai no ka mīkini, kūʻaiʻia ma keʻano o nā papa aiʻole nā capsule.
Ke waiho ka fiber hiki ke waiho i ke kino ma keʻano like me ka mea i komoʻia. ʻO kaʻaeʻana a me ka pupuhi, ka fibili hikiʻole ke hana e like me ka lulu - hoʻomaʻemaʻe i ka'ōpū a me ka laweʻana i nā meaʻino a me nā meaola i hōʻiliʻiliʻia i loko o ke kino me kāna mau mea.
Pono e hoʻomaopopoʻia e pili ana i nāʻano hua likeʻole, nā hua a me nā huapalapala nāʻanoʻelua o nā fiber. Akāʻo kaʻai, ua hoʻohālikelike ponoʻia i ka pohō kaumaha,ʻoi aku ka maikaʻi o ka hanaʻana i keʻano he 75% o ka wela nonoluble a 25% - kuʻiʻia.
Nā kumu o ka wela hikiʻole ke hoʻololiʻia: nā hua a me nāʻanoʻano, nā bala, nā salama a me nā huaʻai o ka'ōmaʻomaʻoʻeleʻele uliuli, nā huaʻameʻa aʻa, nā hua (ka nui loa - ko lākou peel), nā'ōpala piha.
Nā kumu o ke kinui e hiki ke hoʻololiʻia: nā alani, nā'ōhiʻa, nā hua waina, nā paʻi a me nā hua maloʻo'ē aʻe, nā huawaina, zucchini, broccoli, beans, palaoaʻai.
ʻEhia ka nui o ke kālā āu e pono ai i kēlā lā i kēia lā?
ʻO kahiʻai palekana e pono ai i kēlā lā kēia lā e hāʻawi mākou i kou kino 25-35 grams o ke fiber.
E koho kākou i 5 mau huahana-lanakila ma ka mālamaʻana i kahi kaula e hikiʻole ke hoʻololiʻia i loko o ka meaʻai no ka mea lahilahi:
- avocado (1 makahiki nui) - 11.84 grams;
- me ka palaoa (1 cup) - 19.9 grams;
- ʻulaʻula (Mexican) beans (1 kapu) - 13.3 grams;
- ʻohiʻia i ka lelo (1 kapu) - 15.6 mau'ōmole;
- ʻohi (1 kapu) - 12 grams.
ʻO kaʻai ma ka fiber o ka hanaʻoihanaʻoihana
ʻO ka poʻe e makemake ana eʻae i ka kaumaha, hiki iā lākou ke hana i kaʻai ma ka momona Siberia. He mea hoʻomākaukau i ka huahana me kaʻole o nā mea hoʻohui kino. ʻO kona kumu keʻano o ka'ōpū o ka meaʻai, kahi i hoʻomoʻiʻia i nā hua huaʻaiʻoʻoleʻa a hua paha. ʻAʻole hoʻohana ka hoʻohanaʻana i ka fiber Siberian a puni ka lā. He maikaʻi hoʻi kēiaʻai no ka mea, ua'ōleloʻia ka hopena maikaʻi.
Me ke Siberian, ma ke kūʻaiʻana, he palaoa kānana -ʻo ia hoʻi ka manaʻo no ka pohō kaumaha. Ma kēia hihia, ke kamaʻilio nei mākou e pili ana i kahi hua maoli, kahi e hoʻonuiʻia ai nā mea kanu, nā nuts, nā hua waina a me nā hua.
Hoʻokumuʻia kēia mau meaʻai ma kaʻikeʻana o ke ahi i hanaʻia (3-4 punetēpu) i loko o ke aniani o ka wai (waiū, decoctions, teas, wai) a hoʻohanaʻia no ka'ōpō kakahiaka, kaʻaina awakea a me kaʻaina awakea.
I ka hopena, hoʻohui mākou i kēia mau mea:
- Eʻai i ka'ōpū no ka kakahiaka kakahiaka - he mea nui kēia no ka liloʻana o ke kaumaha. ʻImiʻia nā noiʻi ma hope o kaʻaina momona momona,ʻai mākou i nā calole he 175 i loko o kā mākou meaʻai'ē aʻe.
- Uaʻike nā kānakaʻepekema ma ke Kulanui o Oxford i nā wāhine e ukali i kahi meaʻai me nāʻenehana kiʻekiʻe o kaʻenehana, ma ka awelika, he moʻokūʻauhau kanaka 21.98. ʻOiai kēlā poʻe wāhine eʻai ana i kaʻiʻo a pili i ka meaʻaiʻole i waiwai
fiber, he index of 23.52. - Mai hele wikiwiki i kaʻai. Ināʻehaʻoe i ka maʻi o ka'ōpū a me ka hoʻomaopopo paha ma hope o kaʻaiʻana i ka wela eʻikeʻoe i ka pilikia - e like me ka diarrhea, bloating a me ke kaumaha o ka maʻi kūkākūkā, hoʻonui i ka lawe o ke ahi me ka mālie, me ka hoʻonuiʻana i kāuʻai 5 mau mele hou i kēlā me kēia pule.
- Hiki i nā mea kikowaena kiʻekiʻe i kāu meaʻai ke hana i ka pale, kahe, a me kaʻeha pūpū. Eia naʻe, no ka loaʻaʻana o nā pilikia o kēiaʻano,ʻo ka hoʻohanaʻana i ka fiber eʻoi aku ka nui o 45 grams i ka lā. I kekahi hopena, e emi ana ka wai i kēia mau mea i makemakeʻoleʻia.