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.
| ʻAno olonā | Nā pono olakino | Nā meaʻai i loaʻa ka nui o |
|---|---|---|
| ʻO ka fiber hiki ke hoʻoheheʻe ʻia Hoʻoheheʻe ia i ka wai a lilo i mea e like me ka gel. |
| ʻO ka ʻoka, ka bale, nā legume (nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo), nā ʻāpala, nā pea, nā ʻōpena, nā blueberries, nā nati a me nā hua. |
| ʻO ke olonā hiki ʻole ke hoʻoheheʻe ʻia Hele ia ma loko o nā ʻōpū me ka hoʻoheheʻe ʻole ʻia i ka wai. | ʻO nā palaoa holoʻokoʻa (laiki ʻeleʻele, bale), nā nati, nā ʻanoʻano, kāloti, kukama, kāpeti, nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka sipinasi, a me nā tōmato. |
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.
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.
| Māhele meaʻai | Nā laʻana waiwai i ka fiber |
|---|---|
| Nā nati ʻōpala | Nā lentil, chickpeas, peas, pīni ʻōmaʻomaʻo, soybeans |
| Nā huaʻai holoʻokoʻa | Laiki ʻeleʻele, buckwheat, bale, ʻoka, palaoa atta, popcorn |
| Nā mea kanu | Broccoli, sipinasi, kāpeti, ʻuala, ʻoka, kāloti, ʻuala, ʻuala (me ka ʻili), pīni, letisi |
| Nā huaʻai | Nā ʻōhelohelo, nā ʻōhelohelo ʻeleʻele, nā pea, nā ʻōhelohelo, nā ʻalani, nā maiʻa, nā mango, nā ʻāpala |
| Nā nati a me nā hua | ʻAlemona, walnuts, hua chia, hua flax |
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.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka fiber no ke ola olakino, ʻoi aku hoʻi no ke olakino ʻōpū a me ka mālama ʻana i ke kaumaha.
- Pono ka wahine ma kahi o 25 grams o ka fiber i kēlā me kēia lā a pono ke kāne ma kahi o 38 grams.
- Pono ko mākou kino i nā fiber hiki ke hoʻoheheʻe ʻia a me nā fiber hiki ʻole ke hoʻoheheʻe ʻia.
- Ma kahi o nā meaʻai i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ka laiki keʻokeʻo, e hoʻololi i ka meaʻai kūlohelohe e like me nā palaoa piha, nā mea kanu, nā huaʻai, a me nā nati.
- E hoʻohui mālie i ka fiber i kāu meaʻai. A mai poina e inu i ka wai nui i ka lā a pau.
- Inā he mau hopohopo kāu e pili ana i kāu meaʻai, e kūkākūkā me kāu kauka.
ʻO ka fiber, ka ʻai pono, ka ʻai olakino, ka pohō kaumaha, ka paʻa ʻana o ka ʻōpū, ka maʻi diabetes, ka maʻi puʻuwai, nā huaʻai holoʻokoʻa
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