Loaʻaʻia ka fiber ma nā paia o nā mea kanu, e like me nā mea kanu āu eʻai ai. Nā hana fiber e like me ka pūpū no nā mea kanu e kōkua i ka mālamaʻana i keʻano o ka ulu a me keʻano. He maikaʻi ka fiber no nā kānaka, no ka mea,ʻaʻole no ka mea he mau meaʻai nā meaola -ʻoiaʻiʻo,ʻaʻole hiki i nā enzymes digestive ke hōʻoki iho i lalo e like me nā'ōpelu, nā momona, a me nā protein.
No ka hikiʻole ke hoʻopiliʻia ka'ōpū,ʻaʻole hiki ke hoʻomohuʻia e like me nā meaʻai'ē aʻe, no laila e hele i loko o ka pūpū liʻiliʻi i loko o ka paku.
He maikaʻi ia no ka mea e hoʻonui ana i ka pupuhi i ka waihona, kahi e maʻalahi ai ka hoʻomaʻemaʻe a kōkua i ka mālamaʻana i ka pale. ʻO kekahi mau pilikia - e like me diverticulitis, constipation, a me nā hewaʻole - hiki ke pili me ka ponoʻole o ka laweʻana i ka fiber.
Ma muli o kaʻaiʻana i ke kikowaena kiʻekiʻe e kōkua iāʻoe e lilo i ka kaumaha . Ma muli paha o ka fiber i loko o nā meaʻai wela kiʻekiʻe ke kōkua iāʻoe e noʻonoʻo i ka lōʻihi lōʻihi.
He maikaʻi nō hoʻi ka fiber no ka maikaʻi o ka lāʻau ola maʻamau no ka mea e loaʻa ana i nā huapalapala maikaʻi e noho nei ma kou pī'ā i kekahiʻano o ke fiber, e hana ana i nā'āpana momona momona liʻiliʻi e kōkua i ka mālamaʻana i nā paia o ke kino. (Akā,ʻo ia ke kumu o ka hoʻokumuʻana i ke kinoea kinoea - akā, aia nāʻano e hana ai i kēlā me kēia).
Hōʻikeʻana i ke fila - Makiʻia a me ka Insoluble
ʻO hoʻokahiʻaoʻao e hoʻonohonoho ai i ka fiber keʻano maʻalahi ia i ka wai. Hoʻopauʻia kaʻaila i ka wai, kahi e kōkua ai i nā pāpaku e hoʻoluhi ai, e maʻalahi ai ka hoʻohemoʻana i ke kino. Hiki ke loaʻa nā filemua i nāʻaila, nā huaʻakai, nā'ōleʻa, ka bale, psyllium, nā huakeke a me nā pī.
Loaʻaʻia ka fiber hiki keʻikeʻia ma nā'ōpū piha, nā nīpala, nā hua baina, a me nā meaʻai. ʻAʻole e pau ka'ōpū i ka wai, no laila e kōkua ai i ka hoʻoneʻeʻana i nā mea ma o ka pīlaki ma o ka hoʻonuiʻana i ka nui o ka waihona. Hiki iā ia ke kōkua i ka poʻe i loʻohia i kaʻike a me ka hewa. ʻO nā mea nui i loko o ka fiber hikiʻole ke hoʻololiʻia e hiki ke hoʻemiʻia ka hopena o ka maʻi diabet.
He aha ke kumu e hana ai i kahi fiber?
ʻO ka fiʻiliʻaina ka mea maʻamau i kahi hui pūʻia o ka cellulose, ka hemicellulose, ka lignin, ka pectin, ka chitin, nā'ā'ī, nā beta-glucan, a me nā mea hōʻeha kū'ē. Eia ke nānā i kēlā me kēia hui:
ʻO Cellulose a me Hemicellulose
ʻO ka cellulose he mau meaʻaiʻaiʻole i hikiʻole ke hoʻohanaʻia a hiki nō hoʻi ke hoʻohanaʻia e like me ke kaula hana. ʻO nā pūnaewele he mau kaulahao maʻamauʻo nā glucose molekene a uaʻikeʻiaʻo ia ka mea ma waena o nā paia o nā mea kanu.
ʻO ka huakī ma kou'ōpū o ka'ōpū e hikiʻole ke hana i keʻano o cellulose maikaʻi, no laila,ʻo ka hana mua o ka cellulose,ʻo ia ke hoʻonui i ka nui o ka stool a hoʻemi i ka manawa e holo ai nā mea fecal i loko o ke koloka. ʻO nā meaʻai i loko o ka nui o cellulose e komo pū me nā lālā, nā legumes, nā nuts, nā pī, nā aʻa, ka kāpena a me nāʻili apala.
Loaʻa ka Hemicellulose ma nā lālā, nā nuts, nā legumes a me nā kīʻaha holoʻokoʻa. Ma mua o nā kaulahao lōʻihi lōʻihi (e like me cellulose), hiki i ka hemicellulose nā kaulahao a me nā lālā. Ma muli o kēia mauʻano hoʻololi, he mau mea hoʻoluʻu i nā hemicelluloses i loko o ka wai, a hikiʻole ke hoʻololiʻia kekahi mau mea, a me nāʻano'ē aʻe e hoʻopiliʻia e kekahi mau hua bacteria aʻo nā mea'ē aʻe kekahi.
Lignin
ʻO Lignin he nui nā lālā o nā meaʻokoʻa i kapaʻia he'oliʻula ma mua aʻe o nā kinikū. Ke aʻoʻia nei nā'ōpena no nāʻano hopena o nā maʻi e pili ana i nā hana antioxidant.
ʻO Lignin ka mea e hikiʻole ke hoʻopiliʻia i ka wai a me ka meaʻole e ka huapalaʻa maikaʻi. ʻO nā kumuhana kai e ulu ana i nā'ōpuʻu ulu, ka palaoa, a me nā mea kanu.
Pectin
Ināʻoe i hana aku i ka jams a iʻole i ka home, ua hoʻohana pahaʻoe i ka pectin e kōkua i kāu gel hua. ʻO Pectin kekahiʻepa wailoli i loaʻa i loko o nā paia o nā mea kanu. Akā,ʻaʻole ia e hana i kahi kahu kūpulu maikaʻi no ka mea he fiber punahele ia no ka huapalaʻa maikaʻi i loko o kou puʻu no ke kīkole, i hiki ai i ka mea liʻiliʻi ke hele i loko o ke kolomu. Loaʻaʻia ka Pectin ma nā'ōlaʻa, nā legumes, nā nuts a me nā huaʻala.
Chitin
ʻO ke kimeke like me ka cellulose no ka mea he mea maʻalahiʻole i ka wai, a ua hanaʻia me nā kaula glucose.
Akā he'āmoa amino nō hoʻi ia e pili ana, e like me nā proteins. ʻAʻole loaʻaʻo Chitin i nā mea kanu wale nō, akā, i loko o nā exoskeletons o nā'ōpala a me nā pūpū o ka crusetaceans.
Nā Kino
Hoʻololiʻia nā'āpana i ka wai i hunaʻia e nā mea kanu i ka wā e hōʻinoʻia ai. Hoʻohanaʻia nā kī i loko o nā meaʻai i nā mea ulu a me nā meaʻeleʻele. ʻO nā hiʻohiʻona o nā'ā'ī e komo ana i ka huelo momona, ka hua koko, ka'āpana gum a me ka xanthan.
ʻO Beta-glucan
ʻO Beta-glucan he'ōponaʻai maʻalahi wai i loaʻa i kaʻaila a me ka bale, a hoʻohana pinepineʻiaʻo ia he fihi hana a hoʻohuiʻia i nā meaʻai. Ua hōʻikeʻia ka Beta-glucans e hoʻemi i nā kūlana cholesterol a kōkua i ka mālamaʻana i ke kō o ke koko.
Nā Starches Paʻi
ʻO ka māneka palekana he mākiko ia , akā ua manaʻoʻia he lapaʻo ia no ka meaʻo amylase - ka enzyme nāna e hoʻohemo i ka maloo i loko o kēlā me kēia mākia -ʻaʻole hana i kēiaʻano o ka mākiko. Hiki ke hana i ka mākikiko ikaika e like me ke kāpena i paʻa i loko o nā paia o ka ulu o nā mea kanu aiʻole paha e hanaʻia i ka wā e hana ai i ka hanaʻai.
'Ālā - Noheaʻo ka nui o ka fiber e pono iaʻu?
Wahi a ka Institute of Medicine:
ʻO ka manaʻo i manaʻoʻia no ka helu kikowaena no nā mākua 50 mau makahiki a me ka'ōpiopio i hoʻonohonohoʻia he 38 grams no nā kāne a 25 grams no nā wāhine, akā no nā kāne a me nā wahine ma 50 o ka 30 a 30 mau 21 grams i kēlā lā kēia lā, ma muli o ke emiʻana o ka meaʻai.
Ponoʻoe e hopohopo no ka loaʻaʻana o nāʻano fiber likeʻole? ʻAʻole paha. I nā wā eʻai aiʻoe i nā meaʻai likeʻole me nā'ōpala, nā nati, nā legumes, nā hua, a me nā huaʻai, e loaʻa iāʻoe he mau momona hou a hiki ke hoʻopukaʻia.
E hoʻomanaʻo a noʻonoʻo wau ua hiki paha i kekahi o ka ahi ke hana i ke kinoea? Hiki i nā kānaka i kēia manawa ke loaʻa nā meaʻai liʻiliʻi liʻiliʻi ke makemake e hoʻonui i kā lākouʻai i nā lā o nā meaʻai maʻamau me ka loli ma muli o ka hikiʻana i kekahi mau momona ke kino a me ke kala. Ma hope o ka manawa, e hoʻololi ke kino i ka nui o ke kiko o ka fiber a e emi ana ke kino a me ke kala.
Nā kumuhana:
"Nānā Kūkākūkā Dietary no Energy, Carbohydrate, Fiber, Fat, Acids Acids, Cholesterol, Protein, and Amino Acids." Institute of Medicine of the National Academies. Kepakemapa 05, 2002.
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Co., 2013.