Meaʻai kiʻekiʻe fiber

ʻāpala, maiʻa a me ka pea

ʻO ka fiber kekahi o nā mea i hāʻawi mai nā meaʻai iā mākou i ka mea nui inā makemake mākou i ke olakino maikaʻi. Kōkua ka fiber iā mākou i nā ʻano he nui o ko mākou kinoMaʻalahi loa e loaʻa i nā huahana he nui a hiki iā mākou ke hoʻomākaukau i nā ipu ʻono e hoʻonui i kāu ʻai.

No ka loaʻa ʻana o kahi nui maikaʻi he mea nui ia e ʻike i nā meaʻai e hiki ke kōkua maikaʻi iā mākou, me ka hoʻohui ʻana, ʻōlelo mākou e hoʻomau pū me mākou ʻike i nā mea maikaʻi a pehea e hiki ai iā mākou ke hoʻohālikelike i nā mea hoʻohui.

No ka loaʻa ʻana o ka fiber mai nā huaʻai a me nā mea kanu, maʻalahi ka ʻai ʻana iā lākou āpau, ʻaʻohe aʻoaʻo e hana i nā wai momona a wai wai pahaʻOiai ua nalowale kahi nui o nā hua, hoʻopau iā ia i nā manawa āpau e hiki ai me ka ʻili i loaʻa nā mea hou aʻe.

pā palai me nā mea kanu

Pehea e ʻai hou ai i ka fiber

A laila haʻi mākou iā ʻoe i nā pūʻulu meaʻai i piha ka nui o ka fiber i ʻike ʻoe i nā ʻano nā koho maikaʻi loa e hoʻohui i kāu lā i kēia lā.

ʻāpala me ke ana lipe

Nā hua hou

Pono mākou e koho i nā huaʻai hou me ka ʻili, pulp a i ʻole nā ​​ʻanoʻano. Loaʻa i kēia mau mea kahi nui o nā fiber, paipai mākou e ʻai raspberries, pears, apples, oranges, strawberries, a me ka maiʻa, hāʻawi ma waena 3 a me 8 gram no kēlā me kēia lawelawe. Hoʻohui ʻia, waiwai lākou i nā huaora A a me C a me nā minela like ʻole.

Inā makemake lākou iā ʻoe, hiki iā ʻoe ke koho i nā hua maloʻo e like me nā fiku, nā hua waina a i ʻole nā ​​apricots maloʻo.

Nā laupala

Mawaena o na mea kanu a pau ka ʻo artichoke ka mea i loaʻa ka nui, he 10,3 gram o ka puluniu meaʻai ʻoiai ke koena ma kahi o 5 gram no kēlā me kēia lawelawe. Eia nō naʻe, ʻo ka mea kūpono e hoʻohui iā lākou āpau i mea e pau ʻole ai i kahi monotaga me ka meaʻai.

ʻO Broccoli, peas, turnips, kāloti, cauliflower, kulina, ʻuala me ka ʻili, ʻumeke, ʻāpala, Kīkī Brussels a i ʻole ke kōmato hiki ke hoʻonui aʻe iā ia me ka hoʻohui, kekahi nā wikamina a me nā minelala nui loa.

palaoa wholemeal

Nā mānoanoa holoʻokoʻa

ʻIke mākou hiki iā mākou ke ʻike i nā mana hoʻohui o kekahi huahana i nā mākeke, i kēia manawa, pono mākou e koho iā lākou e hoʻomaikaʻi i kā mākou pae fiber. Hāʻawi nā hua holoʻokoʻa i 2 mau mika no 100 mau gram, palaoa a me ka palaoa hoʻohui i 6 gram.

I kahi liʻiliʻi, hiki ke koho ʻia i ka ʻoka, ka palaoa, ka rai, ka laiki a i ʻole ka momona, waiwai i nā huaʻaleʻale, nā minelala a me nā huaora o ka hui B  nā nati a me nā hua Nā legume, nā hua a me nā hua

Pāpaʻa, pi, pi  ʻo ia ka poʻe e hāʻawi i ka hapalua o ka lā i koi ʻia i kēlā me kēia lā, ʻoiai ʻo ka soybeans, nā pīpī a me nā pīni i emi.

Hiki ke hele pū me nā ʻanoʻano a me nā nati i nā ʻano meaʻai like ʻole hiki iā ʻoe ke hoʻopili nā pistachios, nā ʻalemona, nā ʻano pua sunflower e hoʻonui iā ia-

He aha nā pono o ka puluniu

ʻAʻole paha pololei kāu papaʻai a loaʻa paha iā ʻoe ka hemahema o ka fiber, a i ʻole makemake ʻoe e hoʻonui i kāu lawe ʻana e hoʻomaikaʻi i kou olakino, e hoʻokō ai i kēia, pono ʻoe e kau i ka nā hua piha, nā legume, a me nā huaʻai a me nā mea kanu.

Inā makemake ʻoe ʻaʻole e loaʻa ka ʻaukā, bloating a i ʻole colic colic, hoʻonui i kāna ʻai e ʻike iā ʻoe iho ʻoi aku ka maikaʻi, e kōkua ʻoe i kou kino i nā ʻano ʻē aʻe a mākou e haʻi aku ai iā ʻoe ma lalo nei.

ke lele nei nā kaikamahine i ka napoʻo ʻana o ka lā

  • Ku i ka konohiki ʻaʻano a pale aku iā ia.
  • Ke māʻona nei, ke kūpono nei i kēlā me kēia poʻe e makemake ana e lilo i ka paona.
  • Hoʻohaʻahaʻa i nā pae kolesterol kiʻekiʻe i ke koko.
  • Hoʻoemi i ka helehelena o hemorrhoids a me diverticulosis. 
  • Hoʻoemi i ka Glucose koko. 
  • Hoʻoemi i ka makaʻu o ka ʻeha ʻōpū poloka 

Hoʻopili ka pulupulu i kēlā mau mea kanu āpau i hiki ʻole i ko mākou kino ke ʻeli a no laila e omo ai.

ʻO lākou nā mea i hōʻike ʻia i ke ʻano o nā waiʻohū a ʻoiai me waiwai calories liʻiliʻiMa muli o ka hiki ʻole ke omo ʻia, ʻaʻole lākou e hāʻawi i ka ikehu no ka mea ʻaʻole lākou i hoʻopili ʻia.

ʻElua ʻano olonā

ʻIke mākou i ʻelua mau ʻano fiber: insoluble fiber e like me cellulose, lignin a me kekahi hemicelluloses, ka mea i nui i nā cereal, ʻoiai ka pulupulu i hiki ke hoʻoheheʻe ʻia he pectins a me nā gum i loaʻa i nā legume, nā mea kanu a me nā huaʻai.

  • Puluniu ʻole: Hana ia i ka lawe ʻōpū no ka mea ʻo ka cellulose i loaʻa ka ʻāʻī a me nā mea kanu ʻōmaʻomaʻo kahi hopena laxative i ʻoi aku i ka fiber soluble. E hakakā kōpipipi.
  • Puluniu wailana: he kuleana ia no ke kaulike ʻana i ke kōkō, pale aku i ka maʻi ʻaʻai kolona, ​​hoʻonui ka hakakā i ka glucose koko a hoʻoponopono i ka hele.

capsule

Pehea e hoʻohālikelike ai i nā mea hoʻohui Fiber

Pākuʻi puluniu nā hoʻomākaukau e pili ana i nā mea kanu a i ʻole nā ​​meaʻai i waiwai i kēia mea, i hoʻolālā ʻia e hoʻonui i ka mahele o ka fiber a hoʻohui i kāna mau pono nui i ko mākou kino.

Paipai mākou e lawe iā ia ma o nā meaʻai i hōʻike mua ʻia, akā naʻe, hiki i kēia mau mea hoʻopihapiha ke lilo i hopena, ʻoiai e hele mau lākou me ka nui o ka wai.

Pākuʻi paipai ʻia wale nō inā ʻaʻole hiki ke lawe a lawa maoli ia, ʻo ia hoʻi, mai ka meaʻai, no ka laʻana, ke hana ʻia kahi kanaka i ka lāʻau lapaʻau a i ʻole he pilikia ka ʻelemakule me kā lākou papaʻai.

ʻO nā mea hoʻopihapiha fibre kaulana loa

  • Nā hua a psyllium 
  • ʻĀpono psyllium
  • Kāpena Psyllium. 
  • agar agar 
  • ʻO Glucomannan. 
  • Hoʻopaka ʻia mai raiki, palaoa a me nā ʻoka. 
  • Nā hua a lilina. 
  • Nā hua a ʻO chia

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.