I kaʻikeʻana i nā meaʻai haʻahaʻa-loea ,ʻo kekahi o nā hopena iʻikeʻia e kekahi poʻe i kahi manawa. Inā hoʻomakaʻoe e noʻonoʻo ma hope o ka hoʻomakaʻana i kahi hoʻolālāʻai loiloi, mālama pono he nui nā mea āu e hiki ai ke hoʻololi i kou pilikia. (E hoʻomanaʻo he nui nā kumu o ka constipation, mai nā lāʻau lapaʻau i nā maʻi neurological, akā inā i hoʻomaka kou constipation i kāu loliʻai, pono ia e nānā i kēlā me ke kumu kumu kūpono.)
He aha ke kuʻiʻana?
ʻO ka paʻakikī ka paʻakikī koʻikoʻi i ka neʻeʻana i nā hāpū lima. He paʻakikī ka waihona, aʻoi aku ka māmā ma mua o ka mea maʻamau. ʻAʻole iʻoi aku ka lōʻihi o ke kaʻina o nā hāmoleʻekolu ma ka hebedoma.
Pehea e hiki ai i kahi kaʻana haʻahaʻa haʻahaʻa ke hana i ka hopena?
ʻO nā kānaka i lilo i ka paʻakikī me ka loliʻaiʻana, keʻai nei lākou i ka liʻiliʻi liʻiliʻi ( fiber hiki ke hoʻopili , aiʻole nā meaʻelua). ʻO ka manawa kēia no nā manaʻo kuhihewa e pili ana i ka meaʻai maʻaʻole. ʻO kekahi laʻana,ʻikeʻole nā kānaka i kekahi manawa,ʻo ka mea maʻamau i kaʻai liʻiliʻi liʻiliʻiʻo ka pālua aʻekolu paha o ka nui o nā mea kanuʻole iʻaiʻia. Hikiʻole iā lākou ke hoʻomaopopo,ʻoiaiʻo ka fiber he carbohydrate, ma nā'āpana haʻahaʻa haʻahaʻa-nuiʻole,ʻaʻole i heluʻia ka fiber e like me kahi o nāʻaʻai iʻaiʻia no ka meaʻaʻole ia e pili i ke kō koko. Nui ka nui o nā meaʻai i kiʻekiʻe i ka fiber a me nā meaʻai, akā, i ka liʻiliʻi i loko o ka'ōpona'aleʻa.
I kēia manawa, e nānā mākou i nā mea hiki iāʻoe ke hana e hōʻemi i ka paʻa ma ka haʻahaʻa haʻahaʻa.
Inu wai nui
He manaʻo maikaʻi kēia, akā, he mea nui loa ia e pale ai i ka noʻonoʻo e lilo i mau noʻonoʻo. Ināʻaʻole mākou i hoʻomaʻemaʻeʻia, e inu wai mākou i ka wai mai loko aku o ko mākou mau kahu. Eia kekahi, e inu nui i ka wai me nā mea hoʻopuni i ka lālā a me ka hua lino .
Eʻai i ka nui o nā mea kanuʻaiʻole
ʻO keʻano, he mau'iliaki lau lau'ōmaʻomaʻo ka mea i loko o nāʻokiʻoki liʻiliʻi ma ke kiʻekiʻe o ka fiber a he nui nā meaʻai. ʻO kaʻoiaʻiʻo,ʻo nā meaʻai pāʻani liʻiliʻiʻaʻole i helu helu i nā kī liʻiliʻi, no ka mea, he nui wale nā huakai i kāpiʻia i loko o ka nui o ka fiberʻaʻole hiki ke hoʻohanaʻia ke koko koko keʻole eʻaiʻia nā mea nui. Hiki ke kōkua i kekahi mau hua , i nā hua liʻiliʻi-likeʻole me nā hua.
Ua heluʻia kēia papa inoa mea kanu mai ka haʻahaʻa a hiki i ka mea kiʻekiʻe loa i nā pahu hana, a aia nā loulou i ka helu a me ka helu fiber a me nāʻike'ē aʻe e pili ana i kēlā me kēia.
Eʻai i nā mea kanu a me nā pua, kahi nui a me ka Chia
ʻO nā'ōpala a me nāʻanoʻano ka nui o nā fiber (a me ka nui o nā meaʻai'ē aʻe). ʻO nāʻanoʻano Flax a me nā kumulāʻau chia he mau koho maikaʻi loa no ka mea heʻano liʻiliʻi lākou i ke kaula
Nā Hoʻopaʻi Faila
ʻOi ka maikaʻi ke loaʻa kāu fiber mai kaʻai, akā hiki ke hana i nā mea hoʻopuka. ʻO nā mea maʻamau (eg Metamucil a me Fiberall) ke hanaʻia mai nā psyksium husks. ʻO ka pilikia me lākou mai kahi hiʻohiʻona liʻiliʻi-ʻoiʻole,ʻo ka paila aʻoukou e hui me ka wai nui,ʻo ia ka nui o ke kō. Aia kekahi mauʻano "non-free", akā nui ka hapa o ka maltodextrin e ho'āla i ke koko glucose e like me ke kō. ʻO nā mea'ē aʻe,ʻo ia nā psysuium capsules (ponoʻoe e lawe i kekahi mau mea likeʻole e like me ka lepo - e mālama pono i ka wai me lākou) a loaʻa paha i nā husks o ka psyllium i ka nui (hiki i kāu keʻai mālama ola kino ke halihali i ka mahele nui). Hoʻomaopopoʻo Psyllium i ka fika hiki ke hoʻohanaʻia akā heʻano ponoʻole ka fiber i hiki ke hoʻohanaʻia. Pono e hoʻohuiʻia ka lepo i loko o ka wai a inu i ka mea wikiwiki, no ka mea, heʻano kelepopo o ka mīmū e like me ka uhiʻana o ka wai i ka wai.
ʻO kekahi inoa kaulana o ka fiber ma ka inoaʻo Benefiber,ʻoiai he mau hale kūʻai hale kūʻai kekahi. Ua aneane hiki ke hoʻopiliʻia ka fiber, a ua loaʻa ka maikaʻi i hiki ke hoʻoheheʻeʻia i loko o ka wai aiʻole i huipuʻia me nā mea'alalū e like me ka yogurt, aʻaʻole e hoʻololi i keʻano.
Aia kekahi mau mea'ē aʻe ma fiber i hanaʻia mai ke kumu o ka fiber i hikiʻole ke hoʻopiliʻia, e like me ka lālā palaoa. E nānā wale aku i nā'ūpili, no ka mea,ʻo kekahi mau mākiko e hele mai nei no ka holoʻana ma ka hapanui o lākou.
Keʻai neiʻoe i kahi meaʻai nui?
Hoʻokumu kekahi poʻe inā lākou eʻai nui i ka meaʻai lawaiʻa , a hiki i ka manaʻo ke hoʻonui i ka nui o ka lihi, ka liʻi pua, a me nā meaʻai'ē aʻe i kahi meaʻai iki. Inā pili pono kēia mau mea iāʻoe, e ho'āʻo e hōʻoki i ka pīʻai aʻike inā he kōkua ia.
Loaʻa iāʻoe kahi'elepalepa nui?
He meaʻai ka magnesium i ka neleʻole o nā mea liʻiliʻi i kā lākou mau meaʻai, aʻo kekahi o nā hualoaʻa, he mea hikiʻole ke lilo i ka manaʻo. He nui nāʻai haʻahaʻa-lob i kahi puna maikaʻi o ka magnesium, e like me nā hua'ōmaʻomaʻo, nā nuts a me nāʻanoʻano, soybeans (a me nā piʻa'ē aʻe), iʻa, a me ka yoguma.
He mea'ē aʻe ka hoʻopiliʻiaʻana o ka magnesium, akā hiki i ka mea nui ke hoʻoholo i nāʻano magnesium e hoʻomanaʻo maikaʻiʻia (iʻole e hiki iāʻoe ke hoʻopau i ka maʻi pahū,ʻaʻole ka pahuhopu). ʻO ka pepa kiko i kauʻia e nā Institute of Health e'ōlelo anaʻaʻole hiki ke hoʻohanaʻia ka magnesium oxide a me ka magnesium sulfate e like me nāʻano'ē aʻe (ʻike wau he meaʻinoʻole ia no aʻu, magnesium oxide).
E ho'āʻo i nā Probiotics
ʻO kaʻimi noiʻi ma kēia mea ua mamao loa ia, akā,ʻo kahi hana mua e hōʻike anaʻo ka yogurt a me ka kefir (a me nā hua'ōlelo'ē aʻe'ē aʻe e like me sourkraut) hiki ke kōkua i ka mālamaʻana i ko mākou mau hoa noho, e like me ka hoʻoikaikaʻana o ka hanu. ʻO kŰia mau pilikia no ke hea? ʻO ka lōʻihi e haʻi aku, akā, he mea pono paha ka panaʻana, a ke aʻo nei mākou i keʻano o ke olakino maikaʻi, no laila, pono ke nānā aku i kekahi hihia.
E ho'āʻo i ka iʻa iʻa
Eia hou,ʻaʻole i maopopo, akā,'ōlelo kekahi poʻe kumu, ināʻaʻole mākou eʻai i nā momona omega-3, eʻoi aʻe paha ko mākou manaʻo. Ināʻaʻoleʻoe eʻai i nā iʻa iʻa nui e like me ka waipalapala, hiki iāʻoe ke ho'āʻo i ka waihonaʻaila iʻa.
Pehea e pili ana i nā laxatives?
No ka makika i hanaʻia e ka meaʻai, he mea kūpono ke hoʻomaʻamaʻaʻia e ka lāʻau ola me kaʻai. Hana nā laxatives ma ka hoʻonāukiukiʻana i nā olonā o ke kolonā i mea e neʻe ai, akā e hoʻohana i ia mau mea no kekahi mau lā he hiki ke lilo i manaʻoʻino (koe ke haʻiʻole aku kau kauka iāʻoe). Hiki iā lākou ke hana i ka hana hoʻohālike ma ka hoʻonāwaliwaliʻana o nāʻiʻo o ka'ōpū ma mua o ka manawa - a laila e hoʻonui ai i ka paʻa.
Inā hoʻololi ka meaʻai i ka paʻa, e kōkua nā paepae i haʻi aku ai. Ināʻaʻole lākou, pono e nīnau i kāu kauka.