I ka manawa aʻe e hele ai ʻoe e kūʻai, mai poina e hoʻohui i kēia mau mea i kāu kaʻa kūʻai. No ka mea, ʻo ka fiber i loko o kēia mau meaʻai, a mākou e ʻike nei he fiber, he mea waiwai nui ia i ko mākou kino. I ka ʻōlelo maʻalahi, kōkua ka fiber iā mākou e hoʻemi i ka pae o ka cholesterol maikaʻi ʻole, kahi mea e hōʻino ai i ke kino, (LDL) cholesterol , hoʻomaikaʻi i ke olakino o ka ʻōpū a me ka ʻai ʻana, a kōkua pū iā mākou e kāohi i ka ʻai pono ʻole ma ka hāʻawi ʻana iā mākou i ka manaʻo o ka piha ʻana ma hope o ka ʻai iki ʻana. No laila, e nānā kākou i ke ʻano o kēia mau meaʻai olakino a momona i ka fiber.
ʻO ka mea mua, e kamaʻilio kākou e pili ana i nā huaʻai a me nā mea kanu.
ʻO nā huaʻai a me nā mea kanu kekahi o nā ala maikaʻi loa a ʻono loa e loaʻa ai ka fiber. E nānā kākou i nā mea āu e hoʻohui ai i kāu papaʻai.
Nā ʻano hua
ʻO nā huaʻai e like me nā ʻāpala, maiʻa, ʻalani, a me nā ʻōpena he 3 a 4 grams o ka fiber no kēlā me kēia lawelawe ʻana. I ka ʻai ʻana i nā ʻāpala, e ʻai pono me ka ʻili ma luna , no ka mea, aia ka nui o ka fiber ma ka ʻili. Lanakila maʻalahi nā ʻōpena i kēia hoʻokūkū me kahi 8 grams o ka fiber no kēlā me kēia kīʻaha.
ʻO nā hua e like me ka mango a me ka guava, he mea maʻamau i ko mākou ʻāina, ua waiwai nui lākou i ka fiber.
- Aia i loko o ka mango waena he 5 grams o ka fiber.
- Hoʻokahi kīʻaha o ka guava kahi nui o ka fiber, ma kahi o 9 grams.
- Loaʻa i nā Persimmons ma kahi o 6 grams o ka fiber.
Nā mea kanu
Eia kahi lula maʻalahi e hoʻomanaʻo ai: ʻo ka ʻeleʻele o ke kala o kahi mea kanu, ʻoi aku ka nui o ka fiber i loko. No ka laʻana, kiʻekiʻe ka fiber i nā kāloti, beets, a me ka broccoli. Pēlā nō hoʻi nā lau ʻōmaʻomaʻo. ʻO nā lau ʻōmaʻomaʻo e like me ka kale, spinach, a me Swiss chard a pau he 4 grams o ka fiber i kēlā me kēia kīʻaha. ʻO nā artichokes kekahi o nā mea kanu fiber kiʻekiʻe loa, me kahi mea waena e loaʻa ana ma kahi o 10 grams.
He kumu maikaʻi nō hoʻi ka fiber i nā ʻuala a kākou e ʻai nei. ʻO ka ʻuala waena, me nā ʻuala ʻulaʻula, nā ʻuala keʻokeʻo, a me nā ʻuala momona, aia ma mua o 3 grams o ka fiber inā ʻai ʻia me ka ʻili .
| Meaʻai | Ka awelika o ka lawe ʻana i ka fiber (grams) | Nā kiko kūikawā |
|---|---|---|
| Nā ʻākala | ~8g no ke kīʻaha | ʻO ka nui o ka fiber i waena o nā huaʻai. |
| Kuawa | ~9g no ke kīʻaha | Hiki ke loaʻa maʻalahi ma Sri Lanka. |
| ʻĀpala / ʻUala | ~4g no kēlā me kēia hua waena | He mea nui e ʻai pū me ka ʻili . |
| Nā mea kanu ʻōmaʻomaʻo ʻeleʻele | ~4g no ke kīʻaha | Nā mea e like me ka spinach a me ka kale. |
E nānā pū kākou i ka meaʻai maloʻo a me ka meaʻai i loko o ka pahu.
ʻO nā palaoa a me nā legumes kekahi hui meaʻai waiwai nui i piha i ka fiber.
E hoʻohui i nā mea e like me ka chickpeas, ka pī, nā pīni ʻōmaʻomaʻo, a me nā lentil i kāu papaʻai maʻamau. Hiki iā ʻoe ke hana i nā sopa, hoʻohui iā lākou i nā salakeke, a i ʻole hiki iā ʻoe ke hoʻomoʻa iā lākou a ʻai iā lākou e like me kā mākou hana maʻamau. He waiwai kēia mau legumes i ka fiber a me ka protein. No laila, inā ʻoe e hōʻemi ana i ka ʻiʻo a me ka iʻa, ʻo ka hoʻohui ʻana i kahi mea e like me kēia i kāu papaʻai he mea maikaʻi loa ia no kou kino.
E hoʻomanaʻo, ʻoi aku ka maikaʻi o ka hoʻohui mālie ʻana i ka fiber i kāu meaʻai. ʻO ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hōʻeha i ka ʻōpū a me ka pehu. No laila e hoʻonui mālie.
Pehea e koho ai i ka berena a me nā cereals?
Pono kākou e akahele iki i ke koho ʻana i nā ʻano cereal, berena, a me ka laiki a kākou e ʻai ai no ka ʻaina kakahiaka.
- Nā Meaʻai: ʻOiai ka hapa nui o nā meaʻai i loaʻa kekahi nui o ka fiber, ʻaʻole like nā mea āpau. Ke kūʻai ʻoe i kahi ʻeke o ka meaʻai, e heluhelu i ka lepili. ʻO kēlā me kēia meaʻai me 5 gram a ʻoi aku paha o ka fiber i kēlā me kēia lawelawe ʻana he koho maikaʻi ia.
- Berena palaoa piha: Ma kahi o ka berena keʻokeʻo, e koho i nā berena i hana ʻia mai nā palaoa piha, e like me ka berena kurakkan, ka berena i hana ʻia mai ka palaoa atta, a me ka berena i hana ʻia mai ka palaoa chickpea.
- Nā palaoa piha: Ma kahi o ka laiki keʻokeʻo maʻamau, e koho i ka laiki ʻulaʻula a i ʻole ka laiki ʻeleʻele.E hoʻomaʻamaʻa i ka ʻai ʻana. Hiki iā ʻoe ke hoʻohui i nā palaoa ʻē aʻe e like me ka bale i kāu papaʻai.
No ka poʻe makemake e ʻai i nā meaʻai māmā...
Pono hoʻi kākou e noʻonoʻo i kā kākou meaʻai ke pōloli iki kākou i ke ao. E koho i nā mea e like me kēia ma kahi o nā biscuits a me nā keke momona a me ke kō.
- Nā nati a me nā hua: ʻO kēlā me kēia ʻano nati, e like me nā hua pua nānālā, nā hua paukena, nā pistachios, a me nā ʻalemona, he ala maikaʻi loa ia e loaʻa ai ka fiber. Hoʻokahi auneke (ma kahi o 28 grams) o kēia mau mea e hāʻawi ana ma kahi o 3 grams o ka fiber. Eia nō naʻe, he kiʻekiʻe nō hoʻi i nā calorie. No laila, he mea nui e ʻai ma ke kaulike .
- Popcorn: ʻEkolu kīʻaha popcorn i hoʻomoʻa ʻia i ka ea, me ka ʻole o ka ʻaila, aia ma kahi o 4 grams o ka fiber. He meaʻai māmā olakino a ʻono hoʻi ia.
E makaʻala hoʻi i kēia mau mea.
ʻAʻole loaʻa pinepine ka fiber i ka waiū, ka yogurt, a me nā mea inu hua. Akā i kēia manawa, ua hoʻohui ʻia ka fiber i kekahi mau huahana ma ka mākeke. Ke hele ʻoe i ka hale kūʻai nui, e ʻimi iā "Fiber Added" a i ʻole "Fiber Fortified" ma ka lepili o ka yogurt, ka waiū, a i ʻole ka wai ʻalani. ʻO ke koho ʻana i ia huahana he ala maikaʻi nō hoʻi ia e hoʻokō ai i kāu mau pono fiber i kēlā me kēia lā.
Inā loaʻa iā ʻoe kekahi mau pilikia olakino, ʻoiai nā pilikia o ka ʻōpū, he mea nui loa e kamaʻilio me kāu kauka ma mua o ka hoʻokomo ʻana i kēia ʻano meaʻai.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka fiber e kōkua ai i ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole, hoʻomaʻamaʻa i ka ʻai ʻana, mālama i ke olakino o ka ʻōpū, a kōkua i ka kaohi kaumaha.
- E hoʻokomo i nā ʻano meaʻai waiwai i ka fiber i kāu papaʻai o kēlā me kēia lā. ʻO nā huaʻai (me ka ʻili), nā mea kanu ʻeleʻele, nā nati, a me nā palaoa piha nā mea nui.
- I ke kūʻai ʻana i ka meaʻai, e heluhelu i ka lepili a e hoʻolohe i ka nui o ka fiber.
- E hoʻohui mālie i ka fiber i kāu meaʻai. A inu i ka wai he nui i ka lā a pau.
- Inā he mau hopohopo kāu e pili ana i kou olakino a i ʻole ka meaʻai, e kūkākūkā me kāu kauka ma mua o ka hana ʻana i kekahi hoʻololi.
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