Contents
ʻO ka fiber kekahi o nā mea nui o ka hānai a ke kanaka. Hoʻoiho ia i ke kōkoʻolā, hoʻomaʻemaʻe i ke kino, hemo i nā toxins, normalize i ka ʻōpū, a kōkua i ka hōʻemi ʻana i ka kaumaha. ʻAʻole wāwahi ʻia ka fiber i loko o kā mākou kino, no laila he ʻano whisk no nā mea keu āpau.
He aha nā meaʻai e loaʻa ai ka fiber?
Raspberries a me nā blackberry
Aia i loko o ke kīʻaha o nā raspberry he 8 mau huna o ka puluniu. ʻOi aku ia ma mua o ka palaʻai oat. I nā ʻoma, no ka laʻana, 3-4 wale nō gram. Aia ʻo BlackBerry i ka lua ma hope o ka raspberry. ʻO ka nui o ka fiber he 7 mau mika no ke Kī.
mohihi
ʻO nā legume kekahi o nā moʻolelo no ka nui o ka fiber. ʻO nā pīni ka mea alakaʻi i 100 mau gram i loaʻa iā lākou he 10 mau huna o ka puluniu.
Palaoa holoʻokoʻa
Pono e hoʻohui ʻia nā huahana ma muli o ka palaoa i kāu papaʻai. ʻO ka 100 gram o ka huahana he 7 mau huna o ka puluniu.
Laiki palaunu
ʻO ka mea waiwai nui i ka fiber he laiki ʻeleʻele i hoʻomaʻemaʻe ʻole ʻia - 100 mau huna o ka huahana i loaʻa he 4 mau huna o ka puluniu. ʻO ke laiki keʻokeʻo ke kumu o 2 wale nō gram i ka nui o nā cereala.
Pistachios
Maikaʻi kekahi mau hua nut e ʻai māmā a hoʻohui i ka papaʻai maʻamau. Akā ma ka nui o ka ʻike fiber i kā lākou haku mele nā alakaʻi he pistachios - 3 gram o ka fiber ma 100 mau gram o ka huahana.
ʻUala i hoʻomoʻa ʻia
ʻO kaʻuala i hoʻomoʻa ʻia i ka umu i loko o kā lākou ʻili he waiwai i ka fiber a me ka starch pono piha. Pēlā ʻoe e ʻai ai i ka ʻili.
ʻO nā hua fllax
Aia nā hua flax i loko o ka puliki soluble a i ʻole hiki ke hoʻoheheʻe ʻia. ʻO ia pū kekahi kumu o ka omega-3 fatty acid, lignans - nā mea i pale i ka ulu ʻana o ka maʻi ʻaʻai. Ma mua o ka hoʻohana ʻana o nā ʻanoʻano i ʻoi aku ka maikaʻi e wili a laila hoʻohui i kahi salakeke a i ʻole yogurt.
Oatmeal
ʻO Oatmeal ke koho maikaʻi loa e hoʻomaka ai i kou lā. He nui kona olonā. Eia nō naʻe, pono ʻoe e koho i nā cereala āpau e koi ai i ka kuke ʻana.
ʻO Greens
ʻO ka nui o ka crispy i nā greens, ʻo ka nui o ka fiber i loko o lākou. ʻOiai ʻo ka sprig ʻoi loa o ka ʻōmaʻomaʻo ke lilo i kumu waiwai o kēia mau mea kino nui.
ʻOiwi
Loaʻa i loko o ka soybean nā ʻano fiber ʻelua - soluble and insoluble, e hoʻolilo ana iā lākou i huahana kū hoʻokahi. ʻO ia ke alakaʻi undisputed, no ka 100 gram o ka huahana he 12 gram o nā olonā olakino.
ʻO nā mea hou aʻe e pili ana i nā meaʻai i loko o ka fiber, e nānā i ka wikiō ma lalo:
