ʻO ka momona ka mea i nui o nā mea kanu mea kanu, ʻo ia kekahi o nā pilina nui i ka hana ʻana i nā pā o nā cell. He mea waiwai nui ka Fiber, lawe ia i nā pono nui no ke kākoʻo o ke kino o ke kino, me ka hoʻāʻo ʻole ʻia, e like me nā mea ʻē aʻe
I ka papa meaʻai, ʻaʻohe like. ʻO ka kīpī kūpono, ke ola maikaʻi a me ka huʻu maloʻo i ka mākeke e hana i ka hopena i makemake ʻia i ke kino.
Me ka hoʻohana pono ʻana o ka lehele no ka pohō kaumaha, hiki iā ʻoe ke hoʻokō wikiwiki loa i ka nalowale ʻana o nā paona keu ma nā wahi kūpono.
Ka ʻai ʻona maikaʻi - maikaʻi no kou olakino
I kēia manawa, ʻo ia kekahi o nā hana kaulana loa o ka nalowale ʻana i ka paona, ʻo ia ka lawe ʻana i ka fiber maloʻo (Siberian). He mea maʻalahi loa ia e hoʻohana ai: ma luna o ka ʻōpū ʻole a i ʻole ma ka hapalua hola ma mua o ka ʻai ʻana, e ʻai ʻana i ka pulp.
Loaʻa nā pono o ka fiber:
- Mālama a puni ka honua e lawe ʻia i ke ʻano kūlohelohe no ka nalo ʻana.
- Kōkua ia e hoʻomaʻemaʻe i ka ʻōpū a me nā ʻihiʻoki mai nā mea o nā mea laʻa.
- Hoʻonui a hoʻihoʻi i ka kaʻina metabolic.
- Hoʻopau i nā pilikia digestive i ka laulā.
No ka hana ʻana i kēia, e kāwili i ʻelua mau aniani (me kahi puʻu) o ka lau maloʻo me ke kefir, nā ʻeha haʻahaʻa a ʻona paha me ka wai peni. Ma hope o ka ʻai ʻana, ʻōlelo ʻia nō ʻaʻole e ʻai i nā kanakolu a i kanahā mau minuke.
E makaʻala! ʻO ka hōʻemi ʻana i ka manawa o ka lawe ʻana i nā huahana o nā meaʻai i loko o ke kino, hoʻokaʻawale ka mākeke i ke ʻano o ka wehe ʻana i nā koena mai loko mai o ia mea, a laila e hōʻemi ana i ka nalo ʻana o nā momona i loko o nā pā o ka gastrointestinal tract.
No laila, ke pale aku i ka hoʻokumu ʻana o ka momona kino hou.
Mahalo i ka hoʻokō kūleʻa o nā pakano a me nā meaʻala, kū maikaʻi ke ola ʻana, piʻi nā pilikia kīnā ʻole, a kīlohelohe ʻole i ka maʻi diabetes.
Hoʻohana ʻia ka Fiber e like me:
- he mea pani na ka hoʻomohala ʻana o nā ʻōpū;
- mau puʻupuʻu i nā pehu maʻi i nā paia o ka pua;
- ka pale ʻana i nā veins varicose a me ka vascular network;
- kāpae ke kō i kahi hiki o ka maʻi maʻi maʻi.
Ma muli o ka ʻike ʻole o ka ʻōpū a me nā ʻāpana o hiki ʻole ke hoʻāʻo i ka lehelehe o nā mea kanu, he mea maikaʻi maikaʻi loa eʻae nei no ka hoʻopōmaikaʻi ʻana o ka ʻili gastrointestinal.
Hoʻokomo ʻia nā Bacteria i loko o nā ʻāpana:
- nā kinipōpō huna;
- hoʻoikaika i nā kaʻina hana biochemical o ke kino;
- hana maʻalahi i nā hoʻonaninani māmā (māmā) (ke kumu nui o ka ikehu no ka kūlohelohe, kūlohelohe o ka hana o ka ʻōnaehana o ka ʻina ʻana.
Hoʻopau ka momona o ka papaʻai i ka kolamu a me ke kō i ke koko o ke kanaka.
Ua hoʻokaʻawale ʻia ka hapa liʻiliʻi o ka cholesterol undigested mai ke kino kūlohelohe, a ʻo ka hapa nui, e launa pū ana me ka fiber, hoʻokahe i nā ʻoka i loko o kahi ʻāpana liʻiliʻi.
Nā ʻano ʻoliʻoli no ka pohō kaumaha
Kāleʻa ka lolo (granulosis) - he lignin a me nā cellulose. ʻO ka mea maoli, ʻike ʻia kēlā mau lau i nā hua ʻai, nā hua ʻai, nā ʻano a me nā mea kanu (ka palaoa palaoa, ka waiū thistle fiber).
He waiwai ka Granulosis i ka puna o ka wai me ka huehue. Pēlā ia e kōkua ai i ka wikiwiki o ka hoʻohemo ʻana i nā pōʻino hōʻino mai ke kino a me ka wehe ʻana o kahi ʻōpū nui ʻana; hoʻokaʻawale i nā moʻo huile ma kahi o ka gastrointestinal tract.
Ke kūlohelohe nei, loaʻa ka lolo o ka hoʻoluʻu:
- Hōʻailona i nā legumes.
- Pectin i nā huaʻai.
- I nā ʻano kai āpau - alginase.
- I nā oats a me ka palaoa - helicellulose.
Hoʻomaʻa ʻo Pectin i nā huakiko momona a me nā lipides pōʻino e pono ʻole ai ke kino, e pale ai i ko lākou komo hou i ke koko. Hoʻopili kēia ʻano momona i ka nui o nā wai wai a hoʻololi i kahi ʻano leʻaleʻa.
ʻO ka momona, ma muli o kāna kaila nui, hoʻopiha piha i ka ʻōpū, ka mea e hōʻoiaʻiʻo ai i kahi kanaka i kahi piha piha a me ka nalo ʻana i kahi hōʻeha ʻeha o ka pōloli.
ʻO ka manaʻo o nā mea hoʻomaʻamaʻa e pili ana i ka fiber
Pehea e lawe pololei ai i ka pauku no ke kaumaha kaumaha? Hiki i nā Dietitians ke pane i kēia nīnau. I kēia ʻano, lokahi nā kauka: ʻokoʻa ka hoʻohana ʻana i ka lā i ka fiber e hoʻonui i ka nui o ka ikaika o nā huahana i hoʻopau ʻia, hoʻemi ʻia ka nui o nā toona a me nā toxins.
I kēia hihia, pono ʻoe e hahai i kahi ʻai haʻahaʻa i nā kalaka a me nā momona momona.
Nā meaʻai momona momona
ʻO ka papa o nā mea kanu, nā hua, nā hua, nā hua a me nā mea kanu hua ʻai i mea nui i kēia waiwai waiwai ma mua o ko lākou i loko. ʻOi aku ka maikaʻi o ka hoʻokomo ʻana i kāu papa:
- piʻa ʻōmaʻomaʻo;
- brocoli
- kāloti;
- ʻōpio ʻōpiopio;
- tīleʻa;
- apana
- Piʻo Brussels
- palaoa a me ka palaoa palaoa;
- ka pepa ʻōpala.
ʻO kēia mau meaʻai ka nui o ka momona olakino.
Kuhiʻia nā huaʻai, nā mea kanu ʻole, nā pua o ka pua nani a me nā pāpaʻu a pau e like me ka pulpika kaulike. No laila, he meaʻai e pili ana i ka mika e pono ai i ka hoʻohana mau ʻana i kēia meaʻai.
E like me kekahi meaʻai, ka nalowale ʻana o ke kaumaha ma ke lawe ʻana i ka lehelehe he mau ʻonaʻehā:
- ka make ʻana o ka calcium e ke kino;
- pāhawewe;
- colic i loko.
No ka mea he haʻahaʻa ka calorie haʻahaʻa, nā kīʻaha i ka pōʻino e hoʻopilikia i ka poʻe e loaʻa ana i ka enterocolitis infectious, he ʻūhū hāmama, a me ka colitis.
ʻAʻole hiki iā ʻoe ke hana me ka ʻole o ka ʻole
ʻO nā meaʻai kahi kiʻekiʻe i ka fiber ke kumu o ka meaʻai olakino, ʻoiai e hoʻolaʻa i ka ʻāpana o ka digestive. Ke ʻaʻa ʻole, hoʻomaʻemaʻe ʻole nā aihue palapela e hoʻomaʻemaʻe i ke kao ʻana e like me ka lika
Hoʻonui lākou i ka microflora ʻōpū ma ka hoʻoneʻe ʻana i nā maʻi ʻino, nā mea kuʻuna a me nā toxins kaumaha. Ke hāʻawi nei i ka hoʻolaʻa ʻana i ka nui o ka kolamu, ka lawe ʻana i nā mea momona, ʻo ka fibrous tissue he wahi maikaʻi hoʻi no ka hoʻomohala ʻana i nā enzyme pono a me nā microorganism. Loaʻa nā pōmaikaʻi.
Me ka nele o ka leʻa, pono e kū pono nā pilikia ma ka metabolic. A laila, i ka mea e pale aku ai kēia mana element i ka hoʻokumu ʻia o ka calcium ma nā kumu dile a me nā ʻōnaehana i ka ʻōpū.
ʻO nā meaʻai momona ka momona e pale ai i ka momona a me ka maʻi diabetes. ʻO ka poʻe e makemake e emi i ke kaumaha, pono ʻoe e hoʻokomo iā lākou i kāu papaʻai. Me ke kōkua o kēlā ʻano ʻai, kahi manaʻo piha piha, a ke ʻano ʻole ke kino me ka nui o nā kalana.
Ma ka ʻaina kakahiaka, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka cereals, granola, ma kahi o ka palaoa palaoa, ka mea wale nō i loko o ka ½ gram o ka fiber, hiki iā ʻoe ke ʻai i ka papaʻaʻa nāʻau ʻulaʻula. ʻAʻole hiki iā ia ke hāʻawi i nā meaʻai a pau, ʻaʻole i nā buns, ʻoi aku ka maikaʻi o ka ʻai ʻāpala a i ʻole nāʻaila.
Pono e helu pono ka ʻai. Ma ke ʻano he:
- hoʻokahi ʻāpana - 2 g;
- he pāluna o ka lettu, nā kāloti - 2,4 maulepono o ka fiber;
- Rye berena - 1.0, keʻokeʻo keʻokeʻo - 0,5 kalama, me ka bran - 1,5 g;
- lākau o kēlā me kēia lā o crispbread -100 gr (packing).
ʻO ka hoʻololiʻana i nā meaʻai i momona a maikaʻi loa e hoʻomaʻamaʻa maikaʻi. Inā ʻaʻole, hiki iā ʻoe ke hoʻonāukiuki i kahi ʻōpū huhū. Hoʻolilo aku ka fiber kūikawā no ka lilo ʻana i ka mea kūʻai aku i loko o nā lāʻauʻai.
Pehea e ʻai ai me ka fiber
Hoʻolālā ʻia ka mea ʻai no nā pule he ʻelua. Pono e inu i hoʻokahi lita o hoʻokahi pākaukau i kēlā me kēia lā. I kēlā me kēia 200 ml o ka mea inu, hoʻohui ʻia ka lāʻau lapaʻau no ka mea momona (2 tsp). Ma kahi o kefir, hiki iā ʻoe ke hoʻohana i ka i ka haʻalulu momona haʻahaʻa.
Ma ka lā like ua ʻono ʻia e ʻai i hoʻokahi hua a me ʻelua mau mea ʻai (ʻaʻoleʻoi aku ma mua o 200 grama). He mea maikaʻi kēia ʻai ʻana no ka mea ʻaʻohe ona ka luhi o ka pōloli. ʻO kēia hopena ma muli o ka hoʻopiha ʻana o ka ʻōpū i ka fiber.
I ka wā o kēia meaʻai, hiki iā ʻoe ke hoʻonohonoho maʻamau i kēlā lā pōkole. No kēia, hoʻokaʻawale ʻia i hoʻokahi ʻāpana keʻa (ʻūkā) i ʻehā mau māhele a i kēlā me kēia mea pono ʻoe e hoʻohui i ka 2 tsp. hoʻokahe. ʻO kahi ala haʻahaʻa ʻo ia kaʻai maʻamau i ʻekolu lā i ka lā, me ka hoʻohui ʻana o ka māi i nā meaʻai o kēlā me kēia lā.
