Nui nā meaʻai i ka fiber

ʻAʻole pono ia pilikia, no ka manaʻo e pili ana ko mākou hiʻohiʻona i ka hana i loko o ko mākou kino. ʻAʻole ia wale nā ​​kilokilo'ē aʻe i hoʻokaʻawaleʻia no kaʻainaʻole, akā i loko o kaʻili, ka lauoho a me nā kui. ʻO nā mea nui a pau,ʻo kēia mau hiʻohiʻona a pau e pili ana i ka'ōnaehana hanu. No ka hoʻokumuʻana i ke kuʻikahi i loko o ko kā mākouʻupena momona e kōkua i nā meaʻai i ka momona.

Pehea e hana ai ka lāʻau fiber?

Loaʻaʻia ka fiber ma nā mea kanu mea kanu: nā huaʻai, nā hua, nā lekile, nā pīkī, nā huapalapala. ʻO ka hua'ōlelo,ʻo ia hoʻi kekahi hapa o kahi hua kanu i hoʻokuʻuʻia mai ke kino me kaʻeliʻoleʻana. ʻO ka fiber a iʻole ka hana hana filaʻai e like me ka hua'ōpuni. Hiki ke kahe mai ka wai a laweʻia me nā hopenaʻino o nā hana nui mai nā paia o ka'ōpū a me nā'ōpū. He mea nui ka hoʻohanaʻana i ka nui o ka wai (2l i kēlā me kēia lā),ʻoʻole,ʻaʻole hiki ke ho'ūlū a piʻi ka constipation. ʻO ka hoʻohanaʻana i nā huahana waiwai nui i kaʻike mea kanu, a me ka mālamaʻana i ka wai piha i nā lā a pau, e hoʻopakele iā mākou mai nā maʻi'ōpū, kaʻona, ka paʻa, a me ka maʻi atherosclerosis, ka maʻi diabetes and cardiovascular. Ma hope o nā mea a pau, hiki i ka fiber ke hāʻawi wale aku i ka hōʻona maikaʻi wale nō, kau i nā mea momona momona, hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō a me ka cholesterol i loko o ke koko, a he mea koʻikoʻi kēia.

E noʻonoʻo i ka papa inoa o nā meaʻai i loaʻa i ka fiber:

  1. ʻO nāʻano o Berries kekahi hui like o kaʻoluʻolu a me ka pono. ʻO ka mea hoʻopaʻa kope no ka mālamaʻana i cellulose i nā huaʻaia, he kīʻona a me ka'ūlī. Eʻai ana i ke aniani o raspberries i kekahi lā, e hoʻolakoʻoe iāʻoe iho me ka lāʻau wale nō, akā, i nā mea hōʻailona hoʻi e hoʻonuiʻia ka palekana a pale aku i nā SARS a me ka ARD.
  2. ʻOi . ʻO nā Lentils a me nā pīniʻeleʻele he meaʻai a huahua maikaʻi, eʻai ana i kēlā mea,ʻaʻoleʻoe e pono e hoʻopiʻi no ka hoʻouluʻana i ka make ma ka piliʻana i ka hoʻohanaʻana i nā hua waiwai i ke kaula paʻakikī. E makemake i ka soupena a me nā huamoa mai nā pīni i kuʻiʻia a me nā lelo.
  3. Nā huaʻona a me nā hua . ʻO nā mea nui e lawe ana i keʻano o nā meaʻaiʻai he pears,ʻula, pika, bananas. Aʻo nā lau, nā'ōmaʻomaʻa'ōmaʻomaʻo, ka pihi o Brussels, ka broccoli, ka pīpaka, kāloti ka poʻe alakaʻi maʻaneʻi.
  4. ʻAi . 'Anemania, nā'ōpala, ka momona ka waiwai e hoʻohui i kāuʻai i kēlā me kēia lā. ʻAʻole lākou i ka meaʻai wale nō, akā,ʻo nā momona momona a pau, nā mea micro-macro a me ka fiber. E hoʻokuʻi iā lākou i ka porridge no ka'ōpō kakahiaka.
  5. Kasha - mai ka oat a me ka lālā palaoa.
  6. ʻO ka palaoa a me ka pali . ʻO kahi meaʻai kūpono loa mai ka palaoa'alala, hoʻomaʻamaʻa a hoʻoulu i nā mea āpau.
  7. ʻO nā huaʻona iʻokiʻia - nā paʻipaʻi, nā'āpana maloʻo, nā māla waina, a me nā fiku e nānā nui i ka hui o ka lālā pua a me nā nati.

ʻO ka fiber no ka'ōpū a me nā keiki

ʻAʻole pono e'ōleloʻia nā pono o nā meaʻai e pono ai ka'ōpū no nā wāhine hāpai a me nā keiki. ʻOiaʻiʻo, ma muli o keʻano o ka hanaʻaiʻana o ke ola meaʻai i ka hana o ka'ōpala nalu, ua maopopo i ka wā o ka'ōpū, i ka manawaʻole iʻikeʻia ka constipation, he pono ke kūʻaiʻana i ka nui o ka fiber i hiki. Aʻo nā kamaliʻi mai ka wā kamaliʻi mai e maʻa, he aha nā huahana e pono ai, a me nā mea e poinaʻia.

Uaʻoi aku ka nui o nā mea i'ōleloʻia e pili ana i nā meaʻai e waiwai ai i ka fiber. Eia naʻe,ʻoiai,ʻaʻole i lawa ka nui o ka fiʻaiʻai i kā mākouʻai. ʻO ka hana maʻamau no ke kanaka makua he 25 grams o ke fiber. I ka hoʻohanaʻana i kā mākou papaʻaina, hiki iāʻoe ke hoʻohālikelike i ka nui o nā'ōpona eʻai aiʻoe. Paipai mākou e kau i ka pākaukau ma luna o ka fīkiki. No laila, i kēlā manawa kēia manawa e wehe i ka puka e puka i waho kekahi'āpana keke, no ka laʻana,ʻaʻole mākou eʻike ia ma kā mākou papa inoa a hoʻololi i ko mākou maka i nā hua a me nā hua maloʻo. He meaʻono, maikaʻi a me ka fiber!