He aha ka fiber - pehea ia e pono ai a he aha nā hana e hana ai?

ʻO ka fiber kekahi o nā mea nui i kēlā me kēia papaʻai. ʻO kona nalowale a i ʻole ke alakaʻi nui ʻana i nā hopena maikaʻi no ka tract gastrointestinal kanaka. Ehia mau fiber e pono ai ʻoe e ʻai no ka papaʻai olakino? He aha nā kumu o ke fiber e koho ai? ʻO nā huahana hea ka hapanui o ia, a ʻo nā mea hea ʻole? He aha nā pōmaikaʻi o ka fiber a aia kekahi mea ʻino, a me nā hana a me nā waiwai o kēia ʻano o ka papaʻai kanaka - e aʻo ʻoe e pili ana i kēia mau mea āpau mai kā mākou ʻatikala.

Puluniu - he aha ia i nā ʻōlelo maʻalahi

ʻO ka pulupulu kahi ʻano o ka carbohydrate paʻakikī, kanu fiber i hana ʻia e nā ʻāpana o nā mea kanu. ʻO nā lau kāpeti, nā peels o nā pīni a me nā ʻanoʻano, nā koʻokoʻo a me nā hua o nā mea kanu nā hiʻohiʻona o ka fiber.

Ma waho aʻe o ka fiber, i hana ʻia i nā kūlana kūlohelohe, aia kekahi mea hoʻohui meaʻai o ka inoa like. ʻO ia hoʻi kahi ʻōpelu pākīpika paʻakikī i hiki ʻole ke wāwahi ʻia i loko o ka gastrointestinal tract a hoʻohana ʻia no nā kumu papaʻai (kumuwaiwai - Wikipedia).

ʻAʻole lawe ʻia nā olonā mea kanuʻai e nā enzymes i ka tract digestive. ʻO ka microflora ʻōpū maikaʻi ke kuleana no kā lākou hana.

Inā ʻaʻole assimilated ka fiber i ko mākou kino, a laila he aha ka hoʻohana? ʻO ka mea mua loa, kōkua ka fiber i ka meaʻai e hoʻomaʻemaʻe ʻia mai ka ʻōnaehana digestive me ka wikiwiki. ʻO ka lōʻihi o ka ʻai ʻana o ka meaʻai i loko o ka gastrointestinal tract, ʻoi aku ka paʻakikī o ka kipaku ʻana iā ia ma hope me ka ʻole o nā hopena e like me ke gas a me ka bloating. ʻO ka fiber ka wikiwiki i kēia hana a kōkua i ke kino e hoʻomaʻemaʻe iā ia iho ma ke ʻano maʻamau. ʻO ia ke kumu e hōʻike ʻia ai ka fiber no ka poʻe i loaʻa i nā pilikia ʻōpū.

Nā ʻano fiber - cellulose, hemicellulose, lignin, pectin

Hoʻokaʻawale ʻia ka puluniu e like me kāna ʻike i nā meaʻai like ʻole a i nā ʻāpana paha o laila. E noʻonoʻo i nā ʻano nui o ka fiber.

Cellulose

ʻO ia ka mea nui o nā paia pūnaewele mea kanu. ʻO ka cellulose kahi fiber insoluble. Hiki ke loaʻa i loko o ka palaoa palaoa i kānana ʻole ʻia, i ka moa, i nā lau kāpeti, i ka pā o nā pi ʻōpio, i nā ʻili o nā pīni ʻōmaʻomaʻo, i nā lau broccoli a i ʻole ʻo Brussels sprouts, i nā ʻili o nā kukama, nā pepa a me nā ʻāpala. Cellulose kōkua i ka hana o ke kolona, ke omo ʻana i nā ona nui a pau.

Hemicellulose

ʻIke ʻia kēia ʻano ma ke kāhāhā, ka palaoa, ka pulupā beet, ka ulu ʻana ʻo Brussels, a me ka pua puaʻa ʻole. Kau i nā subspecies āpau o kēia ʻano fiber i ka hiki ke hoʻoheheʻe.

Hoʻokomo ka Hemicellulose, e like me ka ʻano mua, i ka wai, e kōkua ana i ka hana o nā ʻōpū.

Kōkua kēia mau ʻano ʻelua i nā ʻōpala recycled e haʻalele i nā ʻōpū wikiwiki a pale i nā kūlana a me nā maʻi e like me ka constipation, colitis ma muli o nā spasms o nā mākala maʻalahi o ka ʻōpū, a me nā veins varicose, hemorrhoids, cancer cancer, a me divertikulosis.

Lignin

ʻO ke kolu, ʻaʻohe hiki ke loaʻa, loaʻa i nā cereal, e laʻa me ka bran, a i ʻole i ka eggplant, strawberry, radishes, a me nā pī. Eia kekahi, ʻo ka ʻike o ka lignin i loko o kēlā mau mea kanu a me nā hua i "moe" no kekahi manawa ʻoi aku ke kiʻekiʻe ma mua o nā mea hou. ʻO ka waiwai nui o ka lignin i manaʻo ʻia he viscosity kūikawā - keakea ʻia me ka omo ʻana o nā mea ʻino, ka mea e kōkua ai i ka meaʻai e waiho wikiwiki i nā ʻōpū. Eia hou, ma muli o ka hiki ke hoʻopaʻa me nā waikawa o ka bile, hoʻemi ka nui o ke kōkōhō i loko o ke koko.

ʻO Pectin a me nā gums

Hiki ke hoʻoheheʻe ʻia kēia mau ʻano ʻelua a loaʻa i nā cereal oat, kaʻuala, pī, pi, a me nā hua - strawberry a me strawberry. ʻO ka nui o ka pectin i nā ʻāpala a me nā hua citrus.

Mālama kēia ʻano puluniu i ka lawe ʻia ʻana o ka meaʻai ʻaʻole wale ma ka ʻōpū, akā i ka ʻōpū liʻiliʻi.

E like me ka lignin, ka pectin a me ka gum i hui pū ʻia me nā waikawa bile, e hoʻohaʻahaʻa ana i ka kolesterol a me ka hoʻoulu ʻana i ka momona. Hoʻohui, nā mea e hoʻolohi i ka loaʻa ʻana o ka glucose, i lilo i mea e ola ai nā diabetic (kahi - NCBI).

Paula puluniu

Ma waho aʻe o ka fiber maoli, ua hoʻomohala nā ʻepekema i loko o ke keʻena hoʻokolohua i kahi hana no kahi mea maʻalahi i loaʻa - ka fiber i lawe ʻia, i lawe ʻia i nā papa i nā hana e pono ai kou kino.

ʻO kēia ʻano o ka hoʻolauna hoʻolālā o ka fiber i ka papaʻai e hāʻawi ai i ka hāʻawi ʻana i ka papaʻai pololei, akā hoʻonui pū kekahi ka hopena o nā papaʻai like ʻoleno ka mea, hoʻopili ka fiber i ka hāʻawi ʻana o ka protein i ka meaʻai a hoʻoliʻiliʻi i ka maʻi momona. No laila, ke kaupaona a me ka kaohi mau o ke kaupaona.

No ke aha e pono ai ka fiber

ʻO nā noiʻi hou e pili ana i ka papaʻai o nā meaola i hōʻike ʻia ʻaʻole nā ​​pōmaikaʻi o ke olonā no ke kino o ke kanaka ma ka hana maʻamau ʻana i nā ʻōpū ma ka wikiwiki ʻana i ka hoʻopau ʻana i ka ʻōpala, akā i ka hoʻomaʻemaʻe ʻana i ke kino o nā toxins a me nā toxins.

ʻO ia ke kumu i ʻike ʻia ai nā huahana wholemeal he nui ma nā waihona hale kūʻai. Hoʻololi hewa ka poʻe i kēlā ʻano papaʻai, no ka mea, kōkua ka "ʻai nui" i ka lilo ʻana o ka paona a hoʻomaikaʻi i nā kaʻina hana digestive.

Ma waho aʻe o ka hana o ka sorbent nui o ke kino, he waiwai pono ʻē aʻe ka fiber.

1. Hoʻomaʻamaʻa koke, ʻo ka mea nui i ka wā e ʻai ai.
2. Kālepa i ka makemake nui.
3. Hoʻonui i nā hana huna o ka ʻōpū.
4. Hoʻihoʻi i nā peristalsis o nā ʻōpū nui a liʻiliʻi.
5. Hoʻoemi i ka makaʻu o ka hoʻomohala ʻana i nā neoplasms malignant kolona.
6. Hoʻonui i ke kino me nā huaora, nā minelala a me nā mea micro-pono ʻē aʻe.
7. Hāʻawi i ka meaʻai no nā bacteria bacteria maikaʻi.
8. Lohi i ka helu e piʻi ai ke kō glucose.
9. Hoʻoemi i ke kiʻekiʻe o ke kō kolesterol.

Also puluniu kōkua i ka normalize ke koko kiʻekiʻe a hoʻemi i ka likelihood of stroke, myocardial infarction (kumu - US National Library of Medicine).

ʻO ka hōʻino kūpono i ka fiber

Hiki ke hoʻemi ʻia ka hōʻeha kūpono mai ka fiber i zero inā e hoʻopau ʻia i ka moderation a ʻaʻole ma ka ʻōpū nele. ʻOi aku ka maikaʻi e hoʻopau i nā meaʻai i loko o ka fiber me kekahi wai, ʻo kahi laʻana, inā ʻoe e ʻai i ka porridge i hana ʻia mai nā oats, a laila pono ʻoe i ka sop mea kanu e like me kāu pāʻina mua me kēia pāʻina.

ʻO ka nui o ka fiber i loko o ka papaʻai e hāʻawi i kahi hoʻololi o ka motility ʻōpū, e alakaʻi ai i ka constipation a i ʻole ka diarrhea, hoʻonui i ka fermentation a me ka palaho.

ʻO kēlā mau hopena ke kumu:

• ʻōhūhū;
• ʻeha spastic i ka ʻōpū o lalo;
• keakea i ka ʻōpū;
• hypoglycemia i nā mea maʻi me ka maʻi kō.

ʻAʻole ia e koi ʻia e hoʻohana i ka fiber dietary i nā nui no ka ʻōpū a me nā maʻi maʻi duodenal i nā wā exacerbation.

Pākaukau - nā kumu o ka fiber i nā meaʻai

Loaʻa ka lako nui o ka fiber i nā pū o waho o nā huahana: peel, lau, koʻokoʻo, etc. ʻO ka huahana ʻike fiber kiʻekiʻe loa ke nānā ʻia he bran palaoa āpau - i 100 g aia ma kahi o 44.0%.

Mai ka papaʻaina e ʻike ʻoe i nā meaʻai ʻē aʻe i loaʻa i ka fiber a me ka nui hea:

Kaha! ʻO nā meaʻai kaulike e pili ana i ka fiber a me nā meaʻai ʻē aʻe he mau mea kanu a me nā huaʻai. I nā huahana holoholona, ​​ʻaʻohe pinepine o ka fiber, a ʻaole paha ʻike ʻia ka ʻike.

Nā waiwai o kaʻaola adipose

Aia kekahi mea e like me ke kiko adipose - he papa reticular kēia o ka ʻili, i hoʻopiha ʻia me nā olonā collagen a aia koke ma lalo o ka ʻili iho (dermis). Loaʻa i kēia mesh nā "lobes momona" kūikawā e hana i kā mākou holoholona a momona momona paha.

@ Eugene adobe.stock.com (ka hōʻiliʻili o nā aʻa adipose)

No ke aha ka momona momona? ʻO ia kahi pūnaewele hoʻopili e hāʻawi i ka cushioning a me ka hoʻohuihui wela no ke kino. I kekahi mau hihia (i nā ʻano ʻokoʻa o ka momona), hiki ke kaumaha o nā mea momona mai 10 kg, a ʻokoʻa ka localization o nā kāne a me nā wahine.

Hōʻiliʻili nā wahine i nā mea momona momona i ka ʻūhā a me ka ʻūhā, a ʻo nā kāne i ka umauma a me ka ʻōpū.

Wahi a nā helu helu, ʻo ka mānoanoa ʻoi loa o kēia pūnaewele hoʻopili (a i 5 cm a ʻoi paha) hiki i nā ʻūhā, a loaʻa ka mānoanoa liʻiliʻi loa ma nā maka maka a me nā genital.

ʻO nā waiwai o kaʻiʻo adipose i kēia mau hiʻohiʻona:

1. Hoʻoikaika. ʻO ka momona kahi waiwai nui o nā mālama ikehu i ke kino. Hoʻopau ʻia nā mālama mālama momona i nā wā o ka hoʻolilo ikaika ʻana a i ʻole ka wā hoʻokē ʻai.
2. ʻĀpana hoʻōla. Ma o ka momona, haʻalele lau nā wela, pono i nā anuanu anuanu. ʻO ka mānoanoa o ka papa o ka momona, ʻo ka liʻiliʻi ka hau o ke kanaka i nā mahana haʻahaʻa. Eia naʻe, ʻoi aku ka momona o ka momona i ke kiʻi, hoʻohaʻahaʻa i ka hilinaʻi iā ʻoe iho, a, ʻo ia hoʻi, hoʻohui i nā pilikia "i ka puʻuwai" ʻāpana. ʻO ka nui o ke kaupaona kahi mea e pono ai no nā maʻi puʻuwau coronary, pilikia hypertensive, diabetes mellitus a me osteoarthritis hoʻi e hōʻino i ka iwi iwi.
3. Palekana. Pale ka momona i nā mea āpau o loko mai ka hoʻomehana wela a hoʻomaikaʻi hoʻi i ka lahilahi o ka ʻili. Ke neʻe nei i nā ʻaoʻao ʻokoʻa, me he mea lā e "paheʻe" ka dermis ma luna o ka momona subcutane a he mau manawa ka liʻiliʻi o ka pōʻino.
4. Hoʻākoakoa. ʻO ka momona ka mālama o ke kino no nā manawa "pōloli". I ka hoʻohui o ka pulupulu iā ia iho, hōʻiliʻili ke kino i nā mea pono ʻē aʻe i ka momona subcutaneile. ʻO kahi laʻana, ʻo nā estrogen estrogen, he mea nui ia no ka moekolohe o ke kino, a me nā huaora o nā hui A, D a me E.
5. Hormone hana. Ma waho o ka hōʻiliʻili kūlohelohe, hiki i nā kiko adipose ke hana kūʻokoʻa i nā hormoni nui. ʻO kahi laʻana, leptin, ʻo ia ke kuleana i loko o ko mākou kino no ka manaʻo o ka piha, etc.

Loaʻa i ka fiber i kēlā me kēia lā

ʻO ke ana o ka fiber no ko mākou kino i kēlā me kēia lā kahi hōʻailona nui loa. Paipai ʻia nā kauka i ka papa o nā dietetics e hoʻopau i ka lāʻau i ka nui o 5 a 25 g. ʻO kēia ka ʻōlelo a ka lāʻau Komohana. Wahi a nā mea ʻai Lūkini no ka loaʻa ʻana o nā kūpuna, nā Slavs i ka wā ma mua, mai 25 a 60 g puluniu, a hana mau ko lākou kino e like me ka uaki.

ʻO ke kumu gula ma 35 lilo i hopena hopena. ʻO kēia ka nui o nā fiber e pono e komo i ke kino o kahi kanaka hou i kēlā me kēia lā me nā ʻano meaʻai like ʻole.

No laila, hiki a pono e hoʻolauna i ka pulupulu i kāu papaʻai ʻaʻole wale no ka hoʻomaʻemaʻe i ka gastrointestinal tract o nā toxins, hoʻomaikaʻi i nā peristalsis o nā ʻōpū liʻiliʻi a nui, a hoʻēmi hoʻi i ka cholesterol, akā kōkua pū kekahi i kou kino e lilo i kaupaona i kāna pono ponoʻī a hoʻohui mau i ka hopena o ka māmā a me ke kūlike. kou kino.

E nānā i ka wikiō: Nani Haupu (Mei 2025).