Aia kekahi manaʻo (ʻaʻole kūpono ʻole) e hoʻopuka ana nā mea kanu i ke kinoea, i mea hoʻonāukiuki i ka meaʻai meaʻai a i ʻole nā meaʻai vegan wale nō. Eia nō naʻe, a ʻoiai he kumu maoli kēia kumumanaʻo, pono ia e wehewehe: inā ʻoi aku ka nui o ka ʻai ʻana i nā mea kanu iā mākou e ʻoi aku ka liʻiliʻi ma mua o nā huahana ʻē aʻe e hilinaʻi i kēlā me kēia kanaka, kā lākou mau maʻamau a me ko lākou kūlana physiological, ma kahi o ke koho ʻana i nā mea kanu a pehea. e kuke iā lākou.
He aha ke kinoea? ʻO kahi ʻāpana i hoʻopaʻa ʻia i loko o kā mākou ʻōnaehana digestive a pono e kipaku ʻia ko mākou kino. Hiki ke hele mai kēia wahi mai waho mai - ale mākou iā ia i ka wā e ʻai ai - a i hana ʻia e ko mākou kino ponoʻī - i loko o ka ʻōpū nui i ka wā e hoʻāʻo ai e wāwahi i kekahi mau ʻano meaʻai, e like me ka nui o ka -.
ʻO ia ka lua o ka hihia, maʻamau, ʻo ia ka mea e hoʻopilikia nui iā mākou a hoʻopuka i ka pehu weliweli a ʻoluʻolu ʻole. Pono anei mākou e ho'ōki i ka ʻai ʻana i ka fiber? ʻAʻohe hihia! Ma luna o nā mea a pau no ka mea he mea nui ia e hoʻomaʻamaʻa i ka hoʻokuʻu ʻana i nā feces, akā no ka mea pili pū me ka haʻahaʻa haʻahaʻa o ka hanu, nā maʻi maʻi a me nā maʻi cardiovascular.
nā ʻano o nā pulu
E aʻo hou aʻe e pili ana iā lākou, no ka mea, ʻaʻole like nā fibers a pau: pono mākou e hoʻomaka ma ka hoʻokaʻawale ʻana ma waena o ka soluble a me ka insoluble. ʻO ia ka mea mua, ma muli o ko lākou mau hiʻohiʻona, i manaʻo ʻia he fermentable nui a, no laila, nā mea e hana i kēia hopena kinoea makemake ʻole. ʻO kāna ʻāpana maikaʻi ʻo ia, i ka wā e hoʻoheheʻe ʻia ai, pono lākou i loko o nā emollients e hoʻomaʻamaʻa i ka ʻai ʻana.
ʻO nā mea hiki ʻole, ma kekahi ʻaoʻao, e kōkua i ka hoʻomaʻamaʻa ʻana i ka stool a no laila e hoʻokō i ka hana ʻoi aku ka maikaʻi o ka ʻōpū a me ka maʻamau maʻamau i ka wā e hele ai i ka lua.
E pili ana i ka fiber soluble he FODMAPS ('Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols', no kona acronym ma ka ʻōlelo Pelekania). He ʻano ia o ke kaulahao pōkole e paʻakikī ke komo i loko o ka ʻōpū nāwaliwali a hōʻiliʻili wale ʻia ma ka ʻāpana mamao o ka ʻōpū nāwaliwali a ma ka ʻaoʻao kokoke o ka ʻōpū nui, kahi e hiki ai iā lākou ke fermentation ma muli o ka pilina. me ka microbiota intestinal. Loaʻa kekahi o kēia mau FODMAPS i ka pī a i ʻole ka pī ponoʻī, i ka palaoa, i nā huaʻai e like me ka avocados, ka mea i waiwai i ka sorbitol, nā huahana waiu like ʻole ma muli o kā lākou lactose maʻi, nā halo ma muli o kā lākou polyol content, a i ʻole, no ka laʻana, kekahi. ʻO nā meaʻai e like me ka meli, nā syrups a i ʻole kekahi mau huaʻai, ʻoi aku ka nui o ka fructose ma mua o ka glucose, a ma kēia hihia, ʻaʻole ʻai maikaʻi ʻia ka fructose.
ʻO nā huaʻai a i ʻole nā mea kanu cruciferous (kāpeti, kāpeti, radishes…) ʻo ia kekahi o nā hui meaʻai kaulana loa i hoʻopiʻi ʻia no kēia mau hōʻailona hōʻoluʻolu. A ʻo ka ʻoiaʻiʻo, aia i loko o lākou ka nui o ka fiber a me ka raffinose (kahi ʻano o kēia mau oligosaccharides i loko o lākou) a, e like me kā mākou i wehewehe ai, paʻakikī iā lākou ke ʻeli. Eia nō naʻe, aia nā ala e kuke ai a hoʻohui iā lākou i mea e hōʻemi ai i ko lākou ulu ʻana.
E ʻike kākou i ʻehiku mau hoʻopunipuni e pale aku i ke kinoea ma hope o ka ʻai ʻana i nā mea kanu.
1. Maʻemaʻe maikaʻi
ʻO nā huaʻai e hoʻohua nui i nā kinoea (nā pīni ākea, nā pī, nā pī, nā moa ...) e hoʻemi nui i kēia hopena inā mākou e ʻai iā lākou i ka puree a i ʻole ka sopa.
2. Pulu mua
Inā mākou e hoʻoinu iā ia no ka liʻiliʻi loa he 24 mau hola, e komo kekahi hapa o ia fiber soluble i loko o ka wai a hoʻowalewale i ka pilikia o ka flatulence.
3. Ka liʻiliʻi o ka fiber i loko o ka pahu
ʻO ka maʻamau, ʻoi aku ka maikaʻi o ka huahana i 'kūlohelohe', inā loaʻa nā pilikia bloating koʻikoʻi, e hoʻomanaʻo i ka liʻiliʻi o nā meaʻai a me nā kaʻina hana hiki ke liʻiliʻi i ka fiber a no laila, e hoʻoemi i ke kinoea.
4. Nā ʻenehana kuke
Ma keʻano laulā, ʻoi aku ka maikaʻi o ka kuke ʻana i ka mahu a i ʻole, me ka liʻiliʻi o ka wai, a hoʻohui i nā mea kanu i ka wā e hoʻolapalapa ai.
5. Nā lole lole kūpono
ʻO nā mea kanu e like me ka saffron, cardamom, coriander, dill, turmeric, fennel, ginger, oregano, rosemary a i ʻole thyme e hana i kahi hana carminative e kōkua i ka hōʻemi ʻana i ka nui o ke kinoea, no laila hiki ke lilo i ʻāpana o kā mākou stews āpau i ka nui a i ʻole ka liʻiliʻi. .
6. ʻAʻole Palai
ʻOi aku ka lohi i ka ʻeli ʻana a ʻoi aku ka pipiʻi ma mua o nā mea ʻē aʻe, hiki ke hoʻoulu i ke kinoea i kekahi poʻe. Ke ho'āʻo nei mākou e pale aku iā lākou e like me ka hiki.
7. ʻAi noʻonoʻo
E akahele, e nahu pono i kāu meaʻai, a inā hiki, me ka ʻōlelo ʻole, e pale i ka nui o ka ea i loko o kou waha i ka wā o ka hana.
ʻO ka nui o ke kinoea, ma ke kumu, ʻaʻole ia he pilikia olakino koʻikoʻi, akā hiki ke hōʻoluʻolu loa, no laila, ʻaʻole mākou e hōʻino i nā mea kanu a nānā i ke kaʻina holoʻokoʻa: kūʻai, kuke, ʻai ... Ke nānā nei i ko mākou kino a, inā ʻoi aku ka maikaʻi o kekahi mea. iā mākou, ʻoi aku ka maikaʻi o ka pale ʻana a i ʻole e ʻimi i kahi ala ʻē aʻe e lawe ai. Nui nā manawa hana.
E pili ana i ka mea kākau: Miriam Donat Tortosa, Graduate in Human Nutrition and Dietetics, loea i nā pathologies digestive a me ka meaʻai meaʻai no Vegan Food Club. E noʻonoʻo i ka loulou ma waena o ka meaʻai 'mea kanu' a me ka hoʻohana ʻana ia mea e mālama i nā pilikia hoʻoheheʻe like ʻole ma o ka ʻai ʻana a me ka mahalo iā ʻoe iho a me ka honua.
E lawe me Oferplan
10% hōʻaiʻē hou ma Nespresso a me ka hoʻouna manuahi ʻana me ke kau inoa E ʻike i nā uku kūʻai ABC
