ʻO ka ʻai ʻana i nā meaʻai meaʻai holoʻokoʻa, ʻo ia kekahi o nā ala maʻalahi e hoʻopaʻa ai i ke kiʻekiʻe o ke kō koko. ʻO ke kumu o kēia he fiber. Hoʻolohi ia i ka hoʻokuʻu ʻana o ke kō i loko o ke koko, e kōkua i ka hoʻopaʻa ʻana i nā pae insulin. ʻO ke kō i hoʻomaʻemaʻe ʻia, nā huahana holoholona, nā meaʻai i hana ʻia i nā wela kiʻekiʻe ke kumu o ka lele ʻana o ke kō koko. No ka pale ʻana i kēia ʻano, ʻoi aku ka maikaʻi e kau i nā meaʻai momona i ka fiber i kahi mea nui i kāu ʻai. No laila he aha kēia mau huahana? ʻO Kale, spinach, romaine, arugula, turnips, letus, chard, a me nā ʻōmaʻomaʻo ʻē aʻe he mea maikaʻi loa ia no ke kiʻekiʻe o ke kō koko. E ho'āʻo e hoʻohui i kēia mau meaʻai i kāu meaʻai e like me ka hiki: nā salakeke, nā lau ʻōmaʻomaʻo, a i ʻole hoʻohana i kona ʻano kumu. ʻO Chia, flax, sunflower, paukena, hemp a me nā kumulāʻau sesame nā kumu meaʻai ikaika. Loaʻa iā lākou nā huaora, a me nā minela koʻikoʻi e like me ka magnesium, protein, hao. He kiʻekiʻe loa ka hua chia, hemp, a me ke olonā i ka fiber—10-15 grams no ʻelua punetēpō. Manaʻo ʻia e hoʻohui i kekahi mau punetune o kēia mau hua i kāu meaʻai i ka lā. E ho'āʻo e hoʻohui i nā hua i ka oatmeal, smoothies, soups, a i ʻole salads. ʻO nā ʻalemona kekahi kumu nui o ka magnesium, fiber, a me ka protein. ʻOi aku ka waiwai o nā ʻalemona i ka magnesium i hoʻohālikelike ʻia me nā nati ʻē aʻe (ʻo ka cashews ma kahi ʻelua). ʻO nā nati āpau, me nā ʻalemona, loaʻa ka nui o ka chromium, a he hopena maikaʻi nō hoʻi i ke kiʻekiʻe o ke kō koko. ʻO kahi lima liʻiliʻi o nā ʻalemona (ʻoi aku ka maikaʻi) e hana i kahi kīʻaha maikaʻi e hoʻomau i ke kiʻekiʻe o ke kō koko a hāʻawi i kou kino i nā meaʻai. Oats, laiki, palaoa germ, amaranth, quinoa, brown a me ka laiki hihiu, millet ua waiwai loa i ka magnesium. Hiki ke hoʻohana ʻia nā cereals āpau i luna i ka porridge no ka ʻaina kakahiaka - ʻono a olakino!
2022-11-11