6 mau ala maikaʻi loa e hoʻohui i ka fiber i kāu meaʻai!

Loaʻa iā ʻoe i kekahi manawa nā pilikia e like me ka manaʻo piha a i ʻole ka paʻa ʻana o ka ʻōpū? A i ʻole ke manaʻo nei ʻoe e pono ʻoe e kāohi i kou kaumaha a noho olakino iki? I kēia lā e kamaʻilio mākou e pili ana i kahi superhero i hūnā ʻia i loko o kā mākou meaʻai e kōkua ana i kēia mau mea āpau. ʻO ia ka fiber, a i ʻole e like me kā mākou e ʻike nei, 'fiber'.

No ke aha he mea nui kēia fiber iā mākou?

I ka ʻōlelo maʻalahi, ʻo ka fiber kahi ʻano kalapona hiki ʻole i ko mākou kino ke ʻeli, akā he mea nui ia no ke olakino o ko mākou ʻōpū gastrointestinal. Loaʻa nui ia i nā mea kanu, e like me nā mea kanu, nā huaʻai, nā palaoa, a me nā nati.

ʻElua ʻano o nā olonā:

• ʻO ka Fiber Soluble: Hoʻoheheʻe kēia i ka wai a hana i kahi gel. Kōkua kēia i ka hoʻemi ʻana i nā pae cholesterol maikaʻi ʻole i loko o ke kino a kōkua pū kekahi i ka kaohi ʻana i nā pae kō koko.
• ʻO ka Fiber Hoʻoheheʻe ʻole: ʻAʻole hoʻoheheʻe kēia i ka wai. E like me ka huʻa liʻiliʻi, kōkua lākou i ka neʻe ʻana o ka ʻōpala ma o ko mākou ʻōpū me ka maʻalahi. He mea maikaʻi kēia no ka pale ʻana i ka paʻa ʻana o ka ʻōpū.

No laila, ʻo nā pono nui a mākou e loaʻa ai mai ka ʻai ʻana i ka nui o ka fiber:

• Hoʻemi ʻia ka cholesterol.
• Ua emi ka pilikia o ka maʻi puʻuwai.
• He mea maʻalahi ke kāohi i ke kaumaha. (ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber e hoʻomāʻona ai ʻoe, kahi e kōkua ai i ka kāohi ʻana i ka ʻai nui ʻana.)
• Ua pau ka paʻa ʻana o ka ʻōpū a ke holomua nei ka hana o ka ʻōnaehana hoʻoheheʻe.
• Kōkua i ka mālama ʻana i nā maʻi e like me ka maʻi diabetes.

Akā, ma mua o kou hoʻomaka ʻana e ʻai i ka fiber, e ʻike i kēia!

ʻOiai he mea maikaʻi ka fiber, ʻaʻole ia he manaʻo maikaʻi e hoʻohui i ka nui i kāu meaʻai i ka manawa hoʻokahi. He manawa pōkole ia no ko kākou ʻōpū e maʻa ai iā ia. No laila e hoʻomanaʻo i kēia mau manaʻo.

• E inu i ka wai nui: Ke hoʻonui ʻoe i kāu ʻai ʻana i ka fiber, pono ʻoe e hoʻonui i kāu ʻai wai. A i ʻole, ʻaʻole paha e hana pono ka fiber a e ʻoi aku ka paʻa o ka paʻa ʻana.
• E hoʻomaka mālie: Mai hana i kahi hoʻololi nui i hoʻokahi lā. E hoʻohui mālie i nā meaʻai momona i ka fiber i kāu papaʻai ma luna o hoʻokahi a ʻelua paha pule. E hāʻawi kēia i kāu ʻōnaehana hoʻoheheʻe i ka manawa e hoʻomaʻamaʻa ai i ka loli.
• E nīnau i kāu kauka: Inā loaʻa iā ʻoe kahi maʻi ʻōpū e like me ka constipation a i ʻole ka heartburn, e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi hoʻololi i kāu papaʻai. E aʻo aku ʻo ia iā ʻoe i ke koho maikaʻi loa nāu.

ʻAe, pehea lā mākou e ʻai ai i ka fiber hou aʻe? Eia nā ala 6!

Ua ʻōlelo ʻia he pono iā kākou ma kahi o 25 grams o ka fiber i kēlā me kēia lā. Eia kekahi mau ala maʻalahi e hoʻohui ai i kēia nui i kā kākou meaʻai.

1. E koho i nā palaoa piha i nā manawa hiki.

Ma kahi o ka berena keʻokeʻo, e hoʻāʻo e ʻai i ka berena palaoa piha, ka berena palaoa piha, a i ʻole ka laiki ʻeleʻele. Ma kahi o ka laiki keʻokeʻo, e ʻai i ka laiki ʻeleʻele (laiki ʻeleʻele). Ke kūʻai ʻana i kahi mea ma ka hale kūʻai, e nānā i nā huaʻōlelo "wheat grain" a i ʻole "whole grain" ma ka papa inoa mea hoʻohui. ʻAʻole nā ​​meaʻai a pau e ʻōlelo ana "multigrain" i loaʻa nā palaoa piha.

2. E koho i kahi mea kiʻekiʻe i ka fiber no ka ʻaina kakahiaka.

ʻO ka ʻai ʻana i ka ʻoka no ka ʻaina kakahiaka he ala maikaʻi loa ia e hoʻomaka ai i kou lā. Hiki iā ʻoe ke koho i nā cereals ʻaina kakahiaka haʻahaʻa i ke kō a kiʻekiʻe i ka fiber. Eia nō naʻe, he nui nā cereals i loaʻa ka nui o ke kō i hoʻohui ʻia, no laila he mea nui e heluhelu i ka lepili.

3. E ʻai i nā nati i kekahi mau lā o ka pule.

He meaʻai maikaʻi loa nā nati i piha i ka fiber a me ka protein. ʻAʻole paʻakikī ka loaʻa ʻana o lākou ma ko mākou ʻāina.

• Nā Lentil: He mea pono ka sopa lentil no ka ʻaina awakea a me ka ʻaina ahiahi.
• Pīni ʻuala, pi, a me nā pīni ʻōmaʻomaʻo: E hoʻolapalapa iā lākou a ʻai me ke kī, a i ʻole e hana i sopa.
• No nā salakeke: E hoʻohui i kekahi mau pī piʻi i hoʻolapalapa ʻia a me ka pī i ka salakeke mea kanu āu e hana nei.

4. E hoʻohui i kekahi mau ʻāpana huaʻai i ka lā.

He ala ʻono ka hua e loaʻa ai ka fiber a me nā wikamina, akā ʻo ka ʻai ʻana i ka hua holoʻokoʻa ke ala maikaʻi loa e loaʻa ai ka fiber nui loa, ma mua o ka inu ʻana i ka wai hua.

• E ʻai i ka maiʻa a i ʻole ka ʻāpala ma ke ʻano he meaʻai māmā ma waena o nā meaʻai.
• E hoʻohui i kekahi mau ʻāpana papaya a me ka mango e hoʻonani i kāu pā ʻaina awakea.
• Ma hope o ka ʻaina ahiahi, e ʻai i kekahi mau ʻāpana hua me ka yogurt no ka mea ʻono.

5. E hoʻohui i hoʻokahi teaspoon o ka flaxseed lepo i kāu mau meaʻai.

He meaʻai nui ka flaxseed i waiwai i ka fiber soluble a me ka fiber insoluble. Hiki iā ʻoe ke wili i nā flaxseed a hoʻohui i kahi teaspoon i kāu porridge, smoothie, a i ʻole ka wai momona. Me kēia teaspoon hoʻokahi, hiki iā ʻoe ke hoʻohui i kahi 3 grams o ka fiber.

6. E ʻai i nā mea kanu he nui!

E hoʻokomo i kahi mea kanu i kēlā me kēia pāʻina. E hōʻoia e hoʻokomo i kahi mea e like me ka salakeke no ka ʻaina awakea, ʻelua a ʻekolu paha kari, a me kahi salakeke no ka ʻaina ahiahi. He mea maikaʻi nō hoʻi ka ʻai ʻana i nā mea e like me ke kāloti, kukama, a me ke kāpeti hiki ke ʻai maka ʻia i ka wā ʻai.

Ma ka hana ʻana i nā hoʻololi liʻiliʻi e like me kēia, hiki iā ʻoe ke loaʻa maʻalahi ka nui o ka fiber e pono ai kou kino a ola i kahi ola olakino.