Nui ka poʻe, ʻoi aku ka poʻe i loaʻa i ka maʻi maʻi puʻuwai, e koho pono i kā lākou ʻai i kēlā me kēia lā. A lawa ka nui o ka fiber i loko o ia mea e pono ai no ke olakino. Akā ʻaʻole maʻalahi ka ʻai ʻana i ka fiber e like me ka mea i ʻike ʻia. No ka poʻe mālama i ko lākou kino ponoʻī, e pāʻani ana i nā haʻuki, lilo ka fiber i pahuhopu, a pono e hoʻoikaika ʻia e koho i ka meaʻai kūpono.
No ka poʻe he nui, lilo ka ʻai ʻana i ka fiber i mea paʻakikī, no ka mea, ʻaʻole ʻono loa nā meaʻai momona i loko. No laila ka nele mau o nā fiber pono. No ka pale ʻana i nā pae kiʻekiʻe o ka cholesterol, pono ʻoe e ʻai i ka liʻiliʻi o 37 grams o ka fiber i kēlā me kēia lā. Ma kēia ʻatikala, e hāʻawi mākou i kekahi mau hiʻohiʻona pehea e hoʻokō ai i kēia hopena.
Berry cocktails
He ala leʻaleʻa kēia e lawa ai ka fiber. Hana ʻia lākou mai nā hua hou a maloʻo. E hoʻohana i ka hui ʻana o nā blueberries, raspberries a me nā ʻeleʻele. Hoʻohui nā Raspberries i ka ʻono e hele me ke kō ʻole. Loaʻa i kahi aniani o ia ʻano cocktail mai ka 12 a 15 g o ka fiber, lawa ia e loaʻa ai ka 37 g makemake.
ʻO ka hua palaoa a me ka hua flax
ʻAʻole nui ka poʻe e hoʻohana i kēia mau huahana no ka meaʻai, no ka mea ʻaʻole makemake lākou i ko lākou ʻono. Akā, mai ʻai i nā hua flax maʻemaʻe. Hiki ke hoʻohui ʻia i nā kīʻaha like ʻole. Hiki ke hoʻohui ʻia nā hua hua palaoa a me nā hua flax i nā salakeke a i ʻole nā mea hoʻoheheʻe hua - ʻaʻole ia e hōʻino i ka ʻono, akā e hāʻawi i kahi manawa e loaʻa ai ka fiber kūpono.
Koleka a me ka fiber
No ka ʻai ʻana i kahi huahana momona i ka fiber, pono e ʻai ʻia me ke kokoleka. Nūhou maikaʻi no ka niho ʻono! Inā ʻoki ʻoe i nā mea ʻono, e hoʻāʻo e hoʻololi i ke kokoleka me nā hua ʻono, maikaʻi loa me nā cereals.
palaoa pālua
He ʻano huahana hou kēia - ʻo ia ʻano berena ka nui o ka fiber, ma muli o ka piʻi ʻana o ka palaoa i loko o ka meaʻai. ʻOi aku ka paʻakikī o ka nau ʻana ma mua o ka berena maʻamau. ʻOiai ʻoi aku ka maikaʻi o ka fiber i hana ʻia, hiki i ka palaoa pālua ke lilo i mea hoʻohui maikaʻi, no ka mea, mālama ʻia ka nui o nā meaʻai.
He aha nā ala ʻē aʻe e ʻai ai i kēlā me kēia lā 37 g o ka fiber? E hoʻokomo i ka palaoa, nā pīni keʻokeʻo, nā piʻi ʻeleʻele, nā avocados, ka pasta palaoa durum, ka laiki ʻulaʻula, ka berena palaoa piha, nā lentils, nā pears, artichokes, oatmeal, raspberries, etc. Ke hiki ʻoe i kāu pahuhopu, e ʻike koke ʻoe i ka maikaʻi o kou olakino.