Ua lawa anei ka fiber i nā kānaka a pau o kou ʻohana? E kamaʻilio kākou e pili ana i kēia!

Aloha! Pehea ʻoe? I kēia lā, e kamaʻilio ana mākou e pili ana i kahi mea a ka poʻe he nui i noʻonoʻo ʻole ai, akā he mea nui loa ia no ko mākou kino. ʻO ia ka fiber, a i ʻole e like me ka mea i kapa ʻia ma ka ʻōlelo Pelekania ʻo `(Fiber)` . Ua lohe paha ʻoe i kēia huaʻōlelo, ua lohe paha i kahi kauka e ʻōlelo ana, a i ʻole ua ʻike iā ia ma kahi ʻeke meaʻai. No laila he aha ka fiber? No ke aha he mea nui ia iā mākou? E ʻike kākou i nā mea a pau e pili ana i kēia lā.

He aha ka fiber? E ʻike kākou maʻalahi!

I ka ʻōlelo maʻalahi, ʻo ka fiber kahi ʻano kalapona i loaʻa i nā meaʻai a mākou e ʻai ai, akā ʻaʻole hiki i ko mākou kino ke ʻeli (ʻo ia hoʻi, e wāwahi a hoʻololi i ka ikehu). ʻAe, ua lohe pololei ʻoe, ʻaʻole hiki ke ʻeli ʻia kēia mau mea. Akā ʻo ia ka mea e pōmaikaʻi ai iā mākou! Loaʻa pinepine kēia fiber i nā meaʻai mea kanu e like me nā huaʻai, nā mea kanu, nā legumes, a me nā legumes (e.g., chickpeas, beans green, lentils).

E nānā, ʻelua ʻano nui o kēia mau olonā. ʻO lākou kēia:

1. ʻO ka Fiber Soluble: Hoʻoheheʻe ʻia kēia ʻano i ka wai. E like me ka oats, kahi e mānoanoa iki ai ke hoʻokomo ʻoe iā lākou i loko o ka wai. Kōkua kēia i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou kino. Kōkua pū lākou i ka hoʻomalu ʻana i nā pae kō koko. ʻO ia hoʻi, he mea maikaʻi loa ia no ka poʻe me ka maʻi diabetes .

2. ʻO ka Fiber Hoʻoheheʻe ʻole: E like me ka inoa e hōʻike nei, ʻaʻole hoʻoheheʻe kēia i ka wai. ʻO kēia ka hopena kūpono no kā mākou mau pilikia e like me ka paʻa ʻana o ka ʻōpū . Hana lākou e like me ka mea hoʻomaʻemaʻe kolona a kōkua i ka hele maʻalahi ʻana o ka ʻōpala.

He mea nui kēia mau ʻano ʻelua no ke ola olakino. ʻAʻole lawa ka lawe wale ʻana i hoʻokahi, pono ʻoe e lawe i nā mea ʻelua me ke kaulike.

He aha nā pōmaikaʻi e loaʻa iā mākou mai ka fiber?

ʻAe, e nānā kākou i ke kumu he maikaʻi loa kēia fiber no ko kākou kino. ʻO ka ʻai ʻana i ka meaʻai momona i ka fiber e hāʻawi iā ʻoe i nā pono he nui, e like me:

• Kāohi a ho'ōla paha i ka paʻa ʻana o ka ʻōpū: ʻO kēia ka pono nui a ka hapa nui o ka poʻe i ʻike ai. Kōkua ka fiber hiki ʻole ke hoʻoheheʻe ʻia i ka ʻōpala e neʻe maʻalahi ma o ko mākou ʻōpū. No laila, he mea maikaʻi ia no nā pilikia e like me ka paʻa ʻana o ka ʻōpū a me ka paʻakikī i ka hele ʻana i ka lua.
• Hāʻawi i ka manaʻo o ka piha, kōkua i ka kaohi ʻana i ke kaumaha: ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber e hoʻomāʻona koke iā ʻoe, a hōʻemi i ka ʻai pono ʻole. No laila, kōkua ia i ka kaohi ʻana i ke kaumaha o ke kino. E noʻonoʻo wale, pehea ka nui o kou piha i ka wā e ʻai ai ʻoe i kahi ʻāpana berena bran a i ʻole kahi ʻāpana berena keʻokeʻo, ʻeā? ʻO nā meaʻai palaoa piha kahi laʻana maikaʻi o kēia.
• Hoʻēmi i ka cholesterol maikaʻi ʻole: ʻO ka fiber hiki ke hoʻoheheʻe ʻia, ʻoiai, hiki ke hoʻēmi i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko. Kōkua kēia i ka hoʻēmi ʻana i ka pilikia o ka maʻi puʻuwai.
• Kōkua i ka pale ʻana i nā maʻi puʻuwai a me ka maʻi diabetes: Kōkua ka fiber i ka pale ʻana i kēia mau maʻi ʻelua ma ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ke kaohi ʻana i ke kō koko.
• Hiki iā ia ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa:Ua hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i ka meaʻai momona i ka fiber ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa, e like me ke kanesa colon.

ʻEhia ka nui o ka fiber e pono ai kā kākou poʻe liʻiliʻi?

I kēia manawa, e nānā kākou i ka nui o ka fiber e pono ai nā kamaliʻi liʻiliʻi i loko o ko kākou hale, ʻo ia hoʻi kāu mau keiki, i kēlā me kēia lā. Aia kekahi ala maʻalahi loa e loaʻa ai kēia. E lawe i ka makahiki o kāu keiki a hoʻohui i 5 a i ʻole 10 iā ia . ʻO kēlā helu ka nui o ka fiber e pono ai iā ia ke loaʻa i kēlā me kēia lā ma nā grama `(g)` .

E noʻonoʻo e pili ana i kēia ʻano:

• Pono ke keiki 5 makahiki ma waena o 10 a me 15 grams (g) o ka fiber i kēlā me kēia lā. (ʻO ia hoʻi, 5 + 5 = 10, 5 + 10 = 15)
• Pono ke keiki he 10 makahiki ma waena o 15 a me 20 grams (g) o ka fiber i kēlā me kēia lā. (10 + 5 = 15, 10 + 10 = 20)
• Pono ke keiki he 15 makahiki ma waena o 20 a me 25 grams (g) o ka fiber i kēlā me kēia lā. (15 + 5 = 20, 15 + 10 = 25)

Maopopo iā ʻoe? He manaʻo paʻakikī kēia. Akā ma kēia ʻano hiki iā ʻoe ke noʻonoʻo e pili ana i ka nui o ka fiber e pono ai ke keiki. Pono kahi pākeke ma kahi o 25-30 grams o ka fiber i kēlā me kēia lā.

He aha nā meaʻai i kiʻekiʻe i ka fiber?

ʻAe, i kēia manawa ua ʻike mākou i ke koʻikoʻi o ka fiber a me ka nui o kā mākou e pono ai. No laila, he aha nā meaʻai e hiki ai iā mākou ke loaʻa ka nui o ka fiber? Eia kahi nānā:

• ʻO nā hua palaoa piha: ʻO kēia nā mōʻī o ka fiber. No ka laʻana, he maikaʻi ka berena palaoa piha 100% (e like me ka berena palaoa piha, ka berena atta pita), ʻaʻole ka berena keʻokeʻo āu e loaʻa ai ma ka hale kūʻai. Eia kekahi, ʻo ka laiki ʻole bran (laiki ʻeleʻele/laiki ʻulaʻula ), oats , cornflakes (koho i nā mea me ka liʻiliʻi o ke kō), a me ka muesli .
• Pī maloʻo i moʻa ʻia: ʻO nā pī e like me nā lentil, chickpeas, nā pī ʻōmaʻomaʻo, nā pī, a me nā soybeans he kumu maikaʻi ia o ka fiber ke moʻa ʻia. Hiki ke ʻai ʻia kēia mau mea e like me ka sopa a i ʻole me ka ʻaila.
• Nā huaʻai a me nā mea kanu: ʻAʻohe mea kūikawā e ʻōlelo ai e pili ana i kēia mau mea. ʻO nā ʻano huaʻai a pau, nā mea kanu, a me nā greens he waiwai i ka fiber. ʻO nā huaʻai hiki ke ʻai ʻia me ka ʻili (e like me nā ʻāpala, nā nectarine, a me nā pea) a me nā mea kanu (e like me ke kāloti, kukama, a me ka beetroot) he kiʻekiʻe loa i ka fiber. He mea maikaʻi loa nā huaʻai kūloko e like me ka maiʻa, guava, mango, a me ka papaya.
• Nā Nati a me nā Hua: ʻO nā nati e like me nā cashews, nā pīnati, nā ʻalemona , nā hua paukena, nā hua pua nānālā, nā hua wai meli, nā hua chia , a me nā hua flax he mau kumu maikaʻi nō hoʻi ia o ka fiber. Akā e makaʻala i ka nui āu e ʻai ai, no ka mea, he kiʻekiʻe iki ko lākou i nā calorie. He lima wale nō i ka lā ua lawa.

ʻO ka mea nui loa, ʻo ke ala maikaʻi loa no mākou a me kā mākou poʻe liʻiliʻi e loaʻa ai ka fiber mai nā meaʻai kūlohelohe e like me kēia. Inā paha ma ke ʻano o nā pila a i ʻole nā ​​​​mea hoʻohui hana ʻē aʻe.ʻOi aku ka maikaʻi o kēia ma mua o ka lawe ʻana i ka fiber ma ke ala kūpono. No ka mea, ʻaʻole wale ka fiber i loko o kēia mau meaʻai kūlohelohe, akā, he nui nā meaolaola a me nā wikamina ʻē aʻe e pono ai ko kākou kino.

Eia nō naʻe, inā no kekahi kumu e ʻōlelo ai kāu kauka e lawe ʻoe a kāu keiki paha i kahi mea hoʻopihapiha fiber , pono ʻoe e hoʻohana ia mea e like me ka ʻōlelo a ke kauka.

Pehea mākou e hoʻohui ai i kēia fiber i nā meaʻai a pau o ka ʻohana?

ʻO kēia ka nīnau koʻikoʻi loa. Ua ʻike mākou he maikaʻi ka fiber no mākou, akā pehea mākou e hoʻokomo ai i loko o kā mākou papaʻai o kēlā me kēia lā? Mai hopohopo, ʻaʻole ia he mea paʻakikī. Hiki i kekahi mau hoʻololi liʻiliʻi ke kōkua. Eia kekahi mau ala maʻalahi hiki iā ʻoe ke hoʻohana:

• E heluhelu i nā lepili meaʻai ma nā ʻeke meaʻai: E nānā i ke kua o nā ʻeke meaʻai āu e kūʻai ai mai ka hale kūʻai e ʻike inā aia ma nā "lepili meaʻai" ka nui o ka "(Fiber)" . E hoʻāʻo e koho i nā meaʻai i loaʻa he 3 grams "(g)" a ʻoi aku paha o ka fiber.
• E koho i nā palaoa piha ma mua o nā palaoa i hoʻomaʻemaʻe ʻia: I ka ʻōlelo maʻalahi, e hoʻohui i nā mea e like me ka berena ʻeleʻele ma kahi o ka berena keʻokeʻo, ka laiki ʻulaʻula/ʻeleʻele ma kahi o ka laiki keʻokeʻo, a me ka pasta palaoa piha ma kahi o ka pasta maʻamau i kāu papaʻai. E hana kēia i kahi ʻokoʻa nui.
• E ʻai i nā huaʻai holoʻokoʻa ma kahi o ka wai huaʻai: I ka hana ʻana i ka wai huaʻai, wehe pinepine ʻia ka fiber. No laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai holoʻokoʻa. Ma kēlā ala, loaʻa iā ʻoe nā fiber āpau.
• E hoʻohui i nā huaʻai a me nā mea kanu i kēlā me kēia pāʻina: E hoʻāʻo e hoʻohui i kekahi mau huaʻai a mea kanu paha i ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi. E hoʻāʻo e ʻai ma ka liʻiliʻi he 5 mau lawelawe ʻana o nā huaʻai a me nā mea kanu i ka lā. No ka laʻana, inā ʻoe e ʻai i ka paʻakai a me ka pepa me ka laiki a me ka waiū no ka ʻaina kakahiaka, hiki iā ʻoe ke hoʻohui i ka maiʻa iā ia. No ka ʻaina awakea, e ʻai i ʻelua a ʻekolu paha ʻano mea kanu a me kahi salakeke ʻōmaʻomaʻo me ka laiki.

Nā ala ʻē aʻe e hoʻohui i ka fiber i nā meaʻai a me nā meaʻai māmā

Eia kekahi mau manaʻo hou aʻe:

• I ka ʻai ʻana i nā mea e like me ka yogurt , ka cereal , a me ka oats, e hoʻohui i kekahi mau ʻāpana hua (e like me ka mango, maiʻa, papaya) a me nā nati (e like me ka cashews, peanuts) ma luna.
• I ka hana ʻana i ka sanwika , e hoʻohui i nā mea kanu e like me ka letus, nā tōmato, nā kukama, a me ka avocado .
• I ka hana ʻana i ka sopa a i ʻole ka salakeke , e hoʻohui i kekahi mau legume e like me nā lentil a me nā chickpeas. ʻO ka hoʻohui ʻana i kahi bale liʻiliʻi i ka sopa mea kanu e hoʻohui pū i ka fiber.
• I ka hana ʻana i nā keke a me nā bun ma ka home, e hoʻohui i kahi palaoa bran a i ʻole ka palaoa oat. Hiki i kēia ke hoʻonui i ka nui o ka fiber.
• No kahi meaʻai māmāHe mea olakino loa ke hāʻawi ʻana i kahi ʻeke popcorn (ʻoi aku ka maikaʻi o ka hana home, me ka liʻiliʻi o ka paʻakai a me ke kō), nā kuki palaoa piha , nā huaʻai (kahi ʻāpana guava, kekahi mau lā), a me nā mea kanu (e like me ke kāloti, kahi ʻāpana kukama).

He aha hou aʻe kā mākou e pono ai e ʻike e pili ana i kēia?

I ka hoʻohui ʻana i ka fiber i kā mākou meaʻai, pono ʻoe e makaʻala i kekahi mau mea liʻiliʻi ʻē aʻe.

• I ka hoʻohui ʻana i ka fiber i kāu meaʻai, e hoʻohui mālie: Mai hoʻohui i ka nui o ka fiber i kāu meaʻai i ka manawa hoʻokahi. ʻO ka hana ʻana pēlā e hiki ai ke hoʻoluhi e like me ka pehu ʻana, ke kinoea, a me nā ʻeha o ka ʻōpū. No laila, e hoʻohui mālie i nā meaʻai waiwai i ka fiber i loko o kekahi mau pule. A laila e maʻa kou kino iā ia.
• Pono nā keiki e inu i ka nui o ka wai: Pono ka fiber e hoʻomaʻū maikaʻi ʻia e neʻe maʻalahi i loko o nā ʻōpū. No ka mea, omo ka fiber i ka wai, hiki i ka hele ʻole ʻana me ka wai ʻole ke hoʻonui i ka paʻa ʻana o ka ʻōpū. No laila, e paipai i nā keiki e inu i ka nui o ka wai i ka lā a pau. Pili kēia i nā pākeke pū kekahi.

E hoʻomanaʻo, inā loaʻa i kāu keiki ka maʻi kahe mau, ka paʻa ʻana o ka ʻōpū , a i ʻole ka ʻeha o ka ʻōpū, a inā he mau nīnau a hopohopo paha kāu e pili ana i ka meaʻai a kou ʻohana, e ʻike pono i kāu kauka ʻohana no ka ʻōlelo aʻo.

No laila, he aha ka leka a mākou e makemake ai e lawe i ka home mai kēia moʻolelo?

ʻAe, ua kamaʻilio nui kākou e pili ana i ka fiber i kēia lā, ʻeā? I ka ʻōlelo maʻalahi, ʻo ka fiber kahi mea e pono ai ko kākou kino.

• He mea nui loa ia e hoʻokomo i nā meaʻai waiwai i ka fiber (nā huaʻai, nā mea kanu, nā palaoa piha, nā nati) i kāu meaʻai o kēlā me kēia lā.
• Pale kēia i ka paʻa ʻana o ka ʻōpū, kaohi i ke kaumaha, hoʻohaʻahaʻa i ka cholesterol, a kōkua i ka pale ʻana i ka maʻi diabetes a me nā maʻi puʻuwai.
• ʻOkoʻa ka nui o ka fiber e pono ai nā keiki ma muli o ko lākou mau makahiki. E makaʻala i kēlā.
• Ke hoʻohui i ka fiber i kāu meaʻai, e hoʻohui mālie ia, a inu nui i ka wai.
• ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai nā meaʻai kūlohelohe.

No laila, e hoʻomaka ana i kēia lā, e hoʻāʻo e hoʻohui i kahi fiber hou aʻe i nā mea a pau i ka papaʻai a kou ʻohana. E kōkua nui ia iā ʻoe e noho olakino a hauʻoli. Inā he mau nīnau kāu, mai makaʻu e nīnau i ke kauka, ʻae?

ʻO ka fiber, fiber meaʻai, meaʻai a nā keiki, paʻa paʻa, ʻai olakino, nā palaoa piha