ʻEhiku mau ʻike e pili ana i ka fiber i ka meaʻai holoholona

• Hiki ke hoʻoheheʻe ʻia ka fiber

ʻO ka fiber ka fiber meaʻai hiki ke hoʻoheheʻe ʻia a i ʻole hiki ke hoʻoheheʻe ʻia. ʻO ka mea mua i hoʻoheheʻe ʻia i loko o ke kaiapuni wai, hoʻoheheʻe ʻia i loko o kahi mea e like me ka gel ke hele lākou i loko o ka ʻōpū nui. Hele ka hope ma ka ʻōpū o ka ʻōpū a hoʻokuʻu ʻia mai ke kino kokoke i kona ʻano kumu. ʻAʻole hāʻawi nā fiber insoluble i nā calorie i ke kino no ka mea ʻaʻole lākou e komo ʻia e ia.

• No nā meaʻai mea kanu ka fiber

ʻO ka fiber he kaʻapona paʻakikī ʻaʻole e hoʻonui i ke kō koko koko. Ke kamaʻilio nei mākou e pili ana i ka fiber, ʻo ia nā ʻāpana o nā meaʻai mea kanu ʻaʻole hiki i ke kino ke hoʻoheheʻe a hoʻomoʻa. Loaʻa ka mea hoihoi iā mākou i nā legumes a me nā huaʻai, nā kīʻaha piha a me nā mea kanu. No nā ʻīlio a me nā pōpoki, ʻaʻole he mea koʻikoʻi ka fiber i loko o ka hānai, akā ma nā mea liʻiliʻi e hoʻomaikaʻi ai i ka hana o ka digestive tract.

• ʻAʻole ʻoi aku ka kiʻekiʻe o ka fiber i ka hānai ma mua o 6%

ʻO ka maʻamau o ka fiber i ka meaʻai no nā pōpoki a me nā ʻīlio he 4-6% (a hiki i 12%). E nana pono i ka haku mele. Pono ka fiber ma ka waena o ka papa inoa mea hoʻohui, ʻaʻole ma mua. Inā ʻo ka fiber i waena o nā ʻāpana ʻelima a ʻeono paha o ka huahana, ʻo ia ka mea he nui loa ia i loko o ka meaʻai, hana ia e like me ka ballast, ka mea e hoʻonui ai i ka nui o ka meaʻai, akā ʻaʻole hāʻawi i ka holoholona me nā meaʻai pono. .

• He kūpono ka fiber i ka hanaʻai

He kuleana koʻikoʻi ka fiber i ka hana ʻai. Loaʻa iā ia nā waiwai paʻa maikaʻi e kōkua i ka hoʻohui ʻana i nā mea momona a me ka wai i ka meaʻai. He mea hoʻopihapiha hoʻi ia e hoʻonui ai i ka nui o ka hānai. aia nō ka pōmaikaʻi ʻike ʻia mai ka maʻiʻo fiber i loko o ka hānai, e kamaʻilio hou e pili ana i kēia.

• Kōkua me ke kaumaha nui a me nā hana ʻino o ka ʻāpana digestive

ʻO ka fiber ma kahi liʻiliʻi e hoʻomaikaʻi i ka neʻe ʻana o ka ʻōpū, kōkua i ke kūkulu ʻana i ka stool, a me ka excretion maʻamau mai ke kino. ʻO ka hoʻohana ʻana i ka fiber e kahi holoholona e kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka digestive tract ma ke ʻano holoʻokoʻa, pale i ka constipation a me ka maʻi maʻi.

ʻO ka pulupulu hiki ʻole ke hoʻolohi i ka wikiwiki o ka lawe ʻana i nā meaʻai, akā ʻo kēia mau fiber e komo i ka wai, hoʻonui i loko o ka ʻōpū, a piha ʻoe. He kūpono no nā holoholona e pono e lilo i ke kaumaha. ʻO ka nui o ka fiber he meaʻino ia i nā'īlio olakino a me nā pōpoki, no ka mea,ʻaʻole ia e pale wale i ka absorption o nā meaʻai, akā, e hoʻoneʻe i kekahi o nā huaora momona a me nā meaʻai mai ke kino.

• He kumu nui o ka fiber

E kamaʻilio kākou e pili ana i ka wehewehe ʻana o ka fiber i ka hānai. I ka hoʻokumu ʻana o ka ʻeke meaʻai, hiki ke koho ʻia ka fiber i nā ʻano like ʻole, ke aʻo aku nei mākou iā ʻoe e hoʻolohe i ka mea i koho ʻia e ka mea hana. He inoa kānalua loa ka fiber a i ʻole mea kanu, no ka mea, ʻaʻole ʻoe i ʻike i nā huaʻai a i ʻole nā ​​​​huaʻai i loaʻa mai ai. He pōpoki kēia i loko o ka ʻeke.

Hōʻike nā mea hana kuleana i ke kumu o ka fiber ma ka pahu. ʻO Cellulose ka ʻāpana i hoʻomaʻemaʻe ʻia a lepo o ka pulp o nā mea kanu fibrous. ʻO Lignocellulose kahi hui o nā mea i hana i nā paia o nā mea kanu, ʻo ia hoʻi, lignin, hemicellulose a me cellulose.

Loaʻa ka pomace huaʻai a me ka pomace huaʻai mai nā mea kanu a me nā huaʻai, ʻo ia ka hopena o ka hana ʻana i ka wai, jam a me nā huahana meaʻai ʻē aʻe. Hana ʻia ka pomace hua mai nā melons, plums, a ʻo ka pomace huaʻai i hana ʻia mai nā kāloti, beets, a me ka letus.

Hana ʻia ka fiber palaoa mai nā pepeiao palaoa pauka a ʻaʻohe gluten. Noho ʻia nā ʻōpae kō ma hope o ka hana ʻia ʻana o nā ʻōpala e hana i ke kō. ʻO ka fiber oat ka ʻili paʻa o waho o ka ʻoat. Hana ʻia ka pulupulu o nā pī, nā lentila, a me nā pī mai nā ʻōpala ʻole o kēia mau mea kanu. ʻO ka ʻuala ka hua o ka hana ʻuala. Hypoallergenic, ʻāpana o nā meaʻai lapaʻau no nā holoholona.

Hiki ke ʻōlelo ʻia ke kumu o ka fiber i kapa ʻia e hoʻomaikaʻi i ka ʻai ʻana i nā helu kūpono, akā i ka nui o ka nui, he ballast lākou a hāʻawi i ka manaʻo hoʻopunipuni.

• ʻAʻole like ka hele ʻana o ka fiber me ka maikaʻi

ʻO ia iho, ʻo ka hele ʻana o ka fiber i waena o nā meaʻai ʻaʻole hōʻike i ke ʻano kiʻekiʻe o ka meaʻai. I ka hoʻokumu ʻana o ka meaʻai holoholona maikaʻi, ʻo ka ʻiʻo a i ʻole ka iʻa e pono i ka mua. E hoʻolohe pū i ka loaʻa ʻana o nā probiotics a me nā prebiotics i ka hānai. No ka laʻana, ʻo ka lignoscellulose, ka pulp beet a me ka hū i ka meaʻai pū e hāʻawi i ka hopena maikaʻi i manaʻo ʻia e ka mea nona ka ʻīlio a i ʻole ka pōpoki me ke koho ʻana i ka meaʻai.

I kēia manawa ua ʻike maopopo ʻoe pehea e nalowale ʻole ai i waena o nā inoa like ʻole o ka fiber i ka hānai a koho i ka meaʻai kūpono no kāu pipi. ʻO ka mea nui o ka fiber i loko o ka ʻai ʻīlio a me ka pōpoki he mea hoʻohui, akā he mea nui ia e mālama pono ia. Makemake mākou i ke olakino i kāu mau holoholona!