Ke loaʻa nei iā ʻoe ka lawa o ka fiber? (Fiber) - E ʻike kākou!

Ua ʻike paha ʻoe i ke koʻikoʻi o ka fiber i kou olakino. Akā, ke loaʻa maoli nei ʻoe i ka nui kūpono o ka fiber āu e pono ai i kēlā me kēia lā? ʻO ka ʻoiaʻiʻo, ʻaʻole lawa ka fiber i ka hapa nui o mākou i kēlā me kēia lā. He pilikia nui kēia, ʻoiai me ke ʻano o kā mākou ʻai ʻana i kēia mau lā. No laila, i kēia lā e kamaʻilio mākou e pili ana i ka fiber, no ke aha he mea nui ia no ko mākou kino, a pehea e hoʻohui ai i ka fiber i kā mākou papaʻai.

Ma ka awelika, e like me nā ʻōlelo aʻoaʻo lapaʻau, pono ka wahine ma kahi o 25 grams o ka fiber i kēlā me kēia lā . Pono ke kāne ma kahi o 38 grams i kēlā me kēia lā . Akā ʻo ka hapa nui o mākou e ʻai wale i ka 15 grams i kēlā me kēia lā. No laila, he mea nui loa ka pani ʻana i kēia hakahaka no ko mākou olakino.

Pehea e hiki ai iaʻu ke hoʻopiha i kēia hakahaka fiber?

ʻO ka hopena maikaʻi loa a maʻalahi hoʻi i kēia, ʻo ia ka hoʻokomo ʻana i nā meaʻai mea kanu hou aʻe, ʻo ia hoʻi nā mea kanu, nā huaʻai, nā legumes, nā palaoa piha, a me nā nati, i kā mākou papaʻai. He waiwai maoli kēia mau meaʻai i ka fiber, a me nā meaola ʻē aʻe he nui e pono ai ko mākou kino.

I ka ʻōlelo maʻalahi, ʻo ka nui o nā mea kanu a me nā huaʻai ʻōniʻoniʻo āu e hoʻopiha ai i kāu pā, ʻo ka nui o ka fiber āu e loaʻa ai.

Eia kekahi, hiki iā ʻoe ke hana i kahi ʻokoʻa nui ma ka hōʻemi ʻana i kāu ʻai ʻana i nā palaoa i hoʻomaʻemaʻe ʻia, e like me ka berena keʻokeʻo, nā huahana palaoa keʻokeʻo, ka laiki keʻokeʻo, a me ka pasta keʻokeʻo , a ma kahi o ka hoʻohui ʻana i nā palaoa piha (no ka laʻana, ka palaoa piha, ka palaoa atta, a me ka laiki ʻeleʻele) i kāu meaʻai. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai nā meaʻai kūlohelohe. No ka mea, a laila loaʻa iā ʻoe nā meaola ʻē aʻe e pono ai kou kino me ka fiber.

ʻElua ʻano nui o ka fiber!

Loaʻa i kēlā me kēia meaʻai mea kanu a mākou e ʻai ai ka fiber i kekahi ʻano. Hiki ke hoʻokaʻawale ʻia kēia fiber i ʻelua ʻano nui. ʻO ia hoʻi, ka fiber soluble a me ka fiber insoluble. He mea nui like kēia mau mea ʻelua no ko mākou kino. E nānā kākou i ka ʻokoʻa ma waena o kēia mau mea ʻelua.

Nā pono ʻē aʻe o ka fiber

• Kōkua i ka kaohi ʻana i ke kaumaha: ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber e ʻoi aku ka wikiwiki o kou māʻona. ʻOiai ʻoi aku ka lōʻihi o ka ʻeli ʻana o kēia mau meaʻai, kaohi pū ʻoe i kāu ʻai nui ʻana.
• Ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa : Ua hōʻike kekahi mau noiʻi e hiki i ka ʻai waiwai i ka fiber ke hōʻemi i ka pilikia o kekahi ʻano maʻi kanesa , e like me ke kanesa colorectal.

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He aha nā meaʻai i kiʻekiʻe i ka fiber?

ʻAe, e nānā kākou i nā meaʻai i kiʻekiʻe i ka fiber. E kōkua kēia papa inoa iā ʻoe e hoʻolālā i kāu mau meaʻai.

7 mau ala maʻalahi e hoʻohui i ka fiber i kāu meaʻai

I kēia manawa, ke noʻonoʻo nei paha ʻoe, "ʻAe, ua maikaʻi kēia a pau, akā pehea wau e hoʻohui ai i kēia i kaʻu papaʻai o kēlā me kēia lā?" Eia kekahi mau ala maʻalahi e hana ai.

1. E hoʻomaka i kou lā me ka fiber: E ʻai i kahi mea i hana ʻia me nā palaoa piha no ka ʻaina kakahiaka. No ka laʻana, hiki iā ʻoe ke ʻai i ka oats, ka buckwheat porridge, a i ʻole ka roti i hana ʻia me ka palaoa atta.

2. E heluhelu i nā lepili: Ke kūʻai ʻana i ka meaʻai ma ka hale kūʻai, e heluhelu i ka lepili. E koho i kahi mea i loaʻa ma ka liʻiliʻi he 3-5 grams o ka fiber no kēlā me kēia lawelawe ʻana.

3. E hoʻololi i ke ʻano o ka berena: I ka hana ʻana i nā sanwika, e hoʻohana i kahi mea e like me ka berena palaoa piha ma kahi o ka berena keʻokeʻo maʻamau.

4. E ʻai i ka hua holoʻokoʻa ma kahi o ka wai hua: ʻOi aku ka nui o ka fiber i loko o ka hua holoʻokoʻa ma mua o ke aniani wai hua.

5. E hoʻohui i nā nati: E hoʻohui i nā lentil, chickpeas, a i ʻole pea i kāu mau gravies, sopa, salakeke, a me nā smoothies. E hoʻomaʻamaʻa i ka ʻai ʻana i kahi meaʻai i hana ʻia me nā nati ma kahi o ka ʻiʻo ma ka liʻiliʻi hoʻokahi manawa i ka pule.

6. E ʻimi i nā ʻono hou: E hoʻāʻo i nā meaʻai India a me ka Hikina Waena e hoʻohana ana i nā palaoa piha a me nā nati ma ke ʻano he mau meaʻai nui.

7. Nā Meaʻai Māmā Olakino: Ke pōloli iki ʻoe i ke ao, ma kahi o ka ʻai ʻana i kahi biscuit, e hoʻomaʻamaʻa i ka ʻai ʻana i kahi kāloti, kahi ʻāpana kukama, a i ʻole kekahi mau ʻalemona.

He mea nui loa: Pono ʻoe e hoʻohui mālie i ka fiber i kāu papaʻai. ʻO ka ʻai nui ʻana i ka fiber i ka manawa hoʻokahi hiki ke hoʻonāukiuki i ka ʻōpū a me ka pehu . Eia kekahi, mai poina e inu i ka wai nui ke ʻai nui ʻoe i ka fiber. Pēlā ka hana a ka fiber i loko o ke kino.

Inā he mau nīnau hou aku kāu e pili ana i kēia, a i ʻole makemake ʻoe e ʻike i ke ʻano o ka meaʻai kūpono loa no kou kūlana olakino, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka.