Ināʻoe heʻAmelika eʻai nei,ʻaʻoleʻoe e lawa i ka fiber . Hōʻikeʻia nā papahana o kēia manawa e hoʻohana nā kānaka i 28 grams o ke fiber i kēlā lā (aiʻole 14 grams no ka 1000 calories). Ma muli o nā manaʻo koho he nui,ʻo ka hapanui o mākou wale nō he 15 mau mele i ka lā wale nō. ʻO ka hopena, he nui nā meaʻai mālama ola i huli i nā meaʻai me ke kaula i hoʻohuiʻia e like me nā kī, hoʻoulu, a me nā kīʻaha e hoʻonui i ka waiwai o kēlā me kēia lā.
Akā, ua hoʻohuiʻia ke fiber maikaʻi? A he aha ka mea i hoʻonuiʻia i ke fihi?
He aha ka mea i hoʻohuiʻia he fiber?
No ka loaʻaʻana o ka fiber i loko o kāuʻaiʻai i kēlā me kēia lā , hiki iāʻoe ke ho'āʻo eʻai i nā meaʻai i loaʻa i nā fiber, e like me nā kīʻaha piha , nā hua, a me nā huaʻai. Akā,ʻo ka hapanui o mākou kekahi eʻai i nā meaʻai e like me nā snack bars aiʻole nā kī o kaʻaina kakahiaka me ka fiber nui.
Ma mua o ka 2016, aia ma kahi o 26 mau 'aiʻa ponoʻole ka'eneʻa i hiki ke hoʻonuiʻia i ka meaʻai e hoʻonui i ka nui o nā fiber i hoʻolakoʻia e kēlā huahana. ʻO kēia mau hua komo i hoʻopiliʻia me nā lālā i hoʻopiliʻia me ka synthetic (ai kapaʻia he filaʻole i loko) a me nā lālā i hoʻohuiʻia i hoʻohuiʻia (fiʻili i laweʻia mai kahi kumu kanu, i kapaʻia he fila pūnaewele). Ke hōʻiliʻiliʻia i nā meaʻai e like me ka huaʻai a me nā mea i hoʻomoʻaʻia, ua kōkua kēia mau mea i hoʻohuiʻia i ka helu helu grams i hoʻopaʻaʻia ma ka inoa inoa Nutrition Facts .
Akā, i ka 2016, ua hoʻoholo ka FDA e hoʻololi i kona ho'ākākaʻana i ke kiko o ka meaʻai e komo wale i nā mea i hōʻikeʻia e hāʻawi i ka "ʻoihana physiological maikaʻi no ke ola kanaka." Ma keʻano kupaianaha,ʻehiku mau lālā i hoʻohuiʻia iʻokiʻia.
Ua hōʻikeʻia kēia mau mea i ke kinipona o ke kīʻaha koko, ka cholesterol haʻahaʻa, hoʻonui i ka hauʻona (ka manaʻo o ka piha piha e kōkua ai iāʻoe eʻai iho iʻole), aiʻole e hoʻomaikaʻi i ka hanaʻana.
7 Iea FDA-i'āponoʻia
Ma waho aʻe o ka fiber i hana maoliʻia,ʻo kēia wale nō nā lālā i kūpono i ka ho'ākākaʻana a FDA o ke kikoʻai a hiki iā ia ke hoʻonui i ka helu o nā kelemu meaʻai i papaʻia ma ka inoa inoa Nutrition Facts.
- ʻO ka fipa hiki ke hoʻopiliʻiaʻo Beta-glucan, aʻo keʻano o keʻano o ka lālā
- Psyllium husk: kahi kaula hoʻopiliʻia e hiki ai ke kāohi i ka papipū a kōkua i ka maʻiʻana
- ʻO Cellulose : kahi lehe hiki ke hoʻopiliʻia e kōkua iāʻoe eʻike i ka piha, no laila eʻai ihoʻoe
- ʻO ke kieke Guar : he kikowaloli hiki ke hoʻohanaʻia e like me ka momona o nā meaʻai
- Pectin : kahi momona wai e hoʻopiliʻia i ka momona a me nā jellies
- 'Auhuki'āpana: kahi iʻikeʻia he carob gum, kahi māla uila i loaʻa i loko o nā mea kanu a me ka palaoa
- ʻO ka waiūpilapilalethylcellulose : kahi ahi i hiki ke hoʻololiʻia i loaʻa i kekahi mau meaʻaiʻole
ʻOiaiʻaʻole paha he mea nui iāʻoe keʻano hoʻohālikeʻikepili i keʻano o ke kanaka kūʻai, hiki iāʻoe keʻike i nā loli i ka wā e huli aiʻoe i nā papa hale kūʻai no kāu meaʻai punahele kiʻekiʻe.
ʻO kekahiʻano laulā i hoʻohui nuiʻia, e like me inulin (root chicory),ʻaʻole i hoʻokomoʻia ma ka papa inoa hou o ka FDA. Hoʻokomo pinepineʻiaʻo Inulin i ka waina, ka palaoa, a me nā meaʻai'ē aʻe. Hiki i kekahi poʻe mea hana hana ke hana i nā mea kūpono e mālama i nā kulekele hou. Hiki iāʻoe keʻike i kahi loli o ka hopena a iʻole keʻano o nā huahana ma muli o ka hopena, aʻaʻole hiki i nā mea hana'ē aʻe ke hoʻolaha aku i kā lākouʻai e waiwai waiwai.
Ua Hoʻonuiʻia ke Keʻo Nalu?
Me nā poʻe a pau e pili ana i ka fiber, hiki paha iāʻoe ke noʻonoʻo inā he maikaʻi keʻano o kēia mau mea kikohoho hou.
He nīnau kēia e noʻonoʻo ana nā meaʻai no ka manawa. I ka piʻiʻana o ka nui o nā meaʻenehana kiʻekiʻe, pēlā nō kaʻike o nā mea kūʻai no ko lākou mau pono palekana.
ʻO Felicia Spence kekahi meaʻai lawaiʻa i kākauʻia ma Hilton Head Health, kahi pohō kaumaha a me kahi noho maikaʻi i South Carolina. Ua'ōleloʻo ia e pono i nā mea kūʻai ke hoʻomanaʻo e hiki nō i nā'ōʻaiʻaiʻehiku i'āponoʻia ke hōʻoia i ka maikaʻi o ka olakino, ua hoʻonuiʻia nā mea i'āponoʻia i nā mea i hanaʻia iʻole i manaʻoʻia he olakino.
"Ua hoʻokomoʻia kēia mau kiko hou hou i nā huahana e like me ka ice cream, nā kānana kānana, a me nā mea i kāpalaʻia, aʻo kēlā me kēia hāʻule ma lalo o ka'āpanaʻai o ke kino, " i'ōlelo aiʻo ia.
'Ōlelo houʻo ia,ʻo kaʻaiʻana i nā meaʻai me nā meaʻai,ʻo nā mea hoʻi e loaʻa ai ka maikaʻi o ka maikaʻi,ʻaʻole loa e lilo i meaʻai ka meaʻai a pau loa.
Akā nā mea'ē aʻe e mālama pono i ka pilikino ma luna o nāʻano'ēheu'ē aʻe i hiki ke alakaʻi i nā loli i ka kohoʻana i nā koho meaʻaiʻole iʻoi aku ka maikaʻi. ʻO kahi laʻana,ʻo kekahi poʻe e lawelawe ana i kā lākou mau alakaʻi meaʻai me ka lapaʻauʻai'āpono a'āponoʻoleʻia paha,ʻaʻole lākou e koho hou aku i nā hua waiwai lapa aʻaʻole e pili i ke kulekele ma muli o ka hopena.
ʻO Christen Cupples Cooper, EdD, RDN, he Kaukahana Kōkua aʻo ia ke Kumu Hoʻokumu o ka Polokalamu Nutrition a me ka Dietetics ma ke KeʻenaʻOihana Ola ma ka University Pace. Ua weheweheʻo iaʻaʻole ka paio keʻanoʻeleʻele a keʻokeʻo.
"ʻAʻohe naʻauao ke koho i kēlāʻano o nā fiber-intrinsic fiber, ka mea i loaʻa ma keʻano ma nā meaʻai, a me nā kikowaenaʻole - e like me ka maikaʻi a me kaʻinoʻole. Hōʻike nā mea nui o kaʻoihana meaʻai i ka FDA i nā mea kūʻai i hoʻomaka ai me nā meaʻaiʻoi aku ma uka o kā lākouʻai e hōʻoki i kaʻaiʻana i nā meaʻai inā ke laweʻia kekahiʻano "fiber" mai ka papa inoa kūpono. Kūpono nā mea kōkua i ka manaʻo hou a me ka papa inoa no ka mea, ua manaʻo lākou he hōʻikeʻikeʻikeʻike,ʻaʻole i nā manaʻo pilikino. "
Me ka manaʻo hou o ka fiber a me ka hopena i loaʻaʻole i waena o kekahi mau kauka, hiki i ka poʻe hoʻohana ke waihoʻia me nā nīnau e pili ana i ke ala maikaʻi e loaʻa ai ke kaula hou e hiki ai i nā kulekele i manaʻoʻia.
Pehea e loaʻa ai i nā mea hou i loko o kāu pāʻani
Uaʻaeʻo Cooper lāuaʻo Spence i ka maikaʻi o ka loaʻaʻana o ka fiber mai nā meaʻai likeʻole . "Ke'ōlelo aku nei au i nā mea noi eʻimi i nā meaʻai me nā kumu o ka fiber i nā kumu mua-ʻo ia hoʻi, ka'ōpū, nā pi, nā hua, nā hua, a me nā huaʻai-i nā manawa e hiki ai," wahi a Cooper. "ʻO kēia ka mea e hōʻoia ai i kaʻaiʻaʻole i nui wale i ke kaula, akā, i nā kumuʻaleʻa'ē aʻe paha, nā momona olakino, huaʻai, a me nā mineral."
Uaʻaeʻo Spence, me ka'ōlelo pū aku i keʻano o ka fiber i loko o ke ala maikaʻi loa e hoʻokō ai i kāu'ōlelo. Akā, ua'ōlelo nā mea kauka lāʻau lapaʻau e hiki ke hāʻawi i kahi kīpili hou mai ka maikaʻi, nā mea maʻamau i hoʻopiliʻia i ke ahi me ka mea hou.
No ka hālāwaiʻana i kāu mau pahu hopuʻai, manaʻoʻo Spence i kekahi alaʻekolu.
- E hoʻololi i ka 100% o ka huapalapala huaʻokoʻa i ka wā e loaʻa ai i ka berena a me ka pasta aʻai i nā kīʻaha like me kaʻohi no ka'ōpō kakahiaka.
- Eʻai i ka huaʻai a huaʻai paha i nā manawa a pau iāʻoe eʻai ai inā heʻai ia a he meaʻai.
- Eʻai i nā pī i kēlā lā i kēia lā. Hiki iā ia keʻano o ka hummus, i hui pūʻia me ka mīpī aiʻole ka'ū, aiʻole e kāwili i ka meaʻai me ka tofu aiʻole tempeh.
ʻO kahi hua'ōlelo mai
ʻO ke kūkākūkā e pili ana i nāʻano'ēheu'ē aʻe i hoʻopauʻia. Mālama ka US Food and Drug Administration i ka loiloiʻana i nā mau'aleʻa a me nā'aleʻaʻole e hiki ke hōʻoia i ka papa inoa o nā lālāʻai i'āponoʻia i nā mahina a me nā makahiki e hiki mai ana, no laila e nānā hou eʻike i nā kulekele hou a me nāʻike mai nā meaʻike. .
> Kālā:
> Andrea N. Giancoli, MPH, RD. Hōʻike hou i nā mea hoʻopili pa'ū - He mea e pono ai kaʻikeʻana o ka poʻe pilikino. ʻO Dietitian lā . Pepeluali 2017.
>ʻO Jessica Levings, MS, RDN FDA Changes Fiber DefinitionʻO kēia lā Dietitian . ʻAukake 2017.
> KaʻOihana Ola a me nā Haumāna. Nā Nīnau a me nā pane no kaʻoihana ma keʻano o ka fiber. Hōʻuluʻulu Hou Hou: 12/13/2017.
> KaʻOihana Ola a me nā Haumāna. Ke KeʻenaʻOihanaʻOihana a me ka Hale Waiho Hoʻomāhala no ka Hoʻomaʻa Hana Meaʻai a me ka Nutrition. ʻEpekemaʻEpekema no nā Haumālū Non-Digestible. Novemaba 2016.
> Ka Hale Waihona Puke. ʻO Medline Plus. Fiber Dietary. Hoʻohou Hou Nowemapa 2017.