Heʻuʻuku keʻano o ka fiber e hoʻopiliʻia. Hiki ke hoʻopauʻia i loko o ka wai aiʻole e hoʻonalowaleʻia i ka wai, akāʻaʻole hiki i ka fiber hikiʻole ke hoʻopiliʻia. He mea maʻalahi kēlā mea no kāu mea momona liʻiliʻi. I ka nānāʻana i nā meaʻaiʻai , i laweʻia mai nā mea kanu e like me nā hua a me nā huaʻai,ʻo nāʻano fiberʻelua, he mea hikiʻole ke hoʻohanaʻia i ke koko no ka mea "holo pololei." Eia naʻe, helu helu kalo i nā mea i kalo.
I ka hikiʻana i ka heluʻana i nā kāpili, akā, hiki iāʻoe ke unuhi i nāʻanoʻelua o nā fiber mai ka helu a me ka nui o ka momona i nā huaʻai, ināʻaʻole hiki ke hoʻopiliʻia a iʻole ka wela.
Kelepili Soluble
ʻO ke kōpiliʻoluʻolu nā'āpana, nā pectins, mucilages a me kekahi mau hemicelluloses. Wahi a ka FDA, hoʻopukaʻia ka fiber hiki ke hoʻopiliʻia ma nā inoa meaʻai e like me nā calories ma muli o ka hanaʻana, i keʻano o ke kāʻei, hāʻawi i nā calories i ke kino. ʻO kēia ke kumu no ka hoʻohanaʻana i ka fiber aʻoi aku ka maʻalahi i ka huapona i loko o ke kola e hana i nā'eleʻa momona liʻiliʻi i hoʻohanaʻia e ka kino e like me ka ikehu. ʻAʻole e hoʻoulu kēia mau calories i ke koko koko, no laila, i ka heluʻana i nā kāpili ,ʻo nā mea i hoʻopiliʻia i ke kaula (e like me ke filoʻole) hikiʻole ke helu i ka huina. ʻO kēiaʻano kūpono kekahi i nā oligosaccharides , i hiki aʻaʻole paha e heluʻia e like me ke kaula.
Fiber Waiwai
ʻO ka fiber insoluble e komo pū me cellulose, kekahi mau hemicellulose a me nā lignins i loaʻa. Hiki ke loaʻa iā ia i loko o nāʻanoʻano a me nāʻili o nā huaʻona a me nā huaʻai a me nā hua liʻiliʻi e like me ka palaoa a pau a me ka lauiki laiki.
ʻAʻole hiki ke hoʻohanaʻia e ke kino no ka ike. Hoʻomaopopoʻia ke fiber hiki ke hoʻohanaʻia he roughage a he nui kona mau pono pilikino, e like me ke paleʻana i ka pōloli, mālama i kou mau'alina i nā manawa a me nā like.
Nā Huakaʻi Ola
Laweʻia ka fiberʻoihanaʻoi aʻe me nā mea haʻahaʻa haʻahaʻa a me ka maʻi maʻi liʻiliʻi.
A i kaʻikeʻiaʻana o ka fiber i hikiʻole ke hoʻololiʻia e hoʻomaikaʻi i ka hana ahana a hoʻemi i ka hopena o diverticulitis, he nui aku nā pono i loaʻa i ka fiber. Hoʻomaopopoʻia ka fipa wela i ka hoʻonuiʻana i ka huakiko maikaʻi ma ka'ōpū, kahi e hoʻonui ai i ka ola olakino. ʻO kekahi mea'ē aʻe o ke fila aʻoi aku ka maʻalahi,ʻo ia ka mea hiki ke ho'ēmi i ka'ūpena, kahi mea e kōkua iāʻoe e mālama i kēlā manaʻo piha ma hope o kaʻaina lōʻihi. ʻO ka lohi o ka'ōhumuʻana he mea maikaʻi ia no kāu inā e noho anaʻoe ma kahi haʻahaʻa haʻahaʻa-lob ka mea e kōkua iāʻoe e mālama i kou makemake.
ʻO Oligosaccharides a me ka Fiba Soluble
ʻOiaiʻo ka oligosaccharides e like me ke ahi i kēlā aʻoi aku ka lōʻihi o 90%ʻaʻole he digestible a hele i waena o ka'ōpū liʻiliʻi, akāʻaʻole lākou e helu inoaʻia e like me nā fiber hiki ke hoʻohanaʻia a hikiʻole ke kohoʻia i ka US. ʻO Oligosaccharides, e like me ka inulin a me ka'āpana hanaʻana e like me nā hana pākuʻi ma ka kole e kūkulu ana i nā meaʻawaʻawa momona liʻiliʻi (SCFAs) a me kekahi mau hua B-hua. Hoʻomaopopo pūʻia ka Oligosaccharides i ka hoʻonuiʻana i ka mineral absorption o ka konupūmā a me ka magnesium.
5 Nunu Nui i loko o ka Fiba Soluble
ʻO nāʻAmelika e loaʻa wale i ka hapalua o ka nui i manaʻoʻia o ka 25 grams o ke kiko meaʻai i ka lā. ʻO nā kumuhana kaulana loa o ka fiber i ka meaʻaiʻAmelika e hanaʻia nā flours, ka palaoa, a me nā uala. ʻO nā mea liʻiliʻi loa ka hua, nā lemu, a me nā nīkeke.
Eia nā meaʻai i piha i ke ahi i nā meaʻaiʻekolu i mea e hoʻonui ai i kāu pāʻani liʻiliʻi.