ʻO ka fiber kahi mea nui o nā papaʻai olakino. Nui kona mau pono no ko mākou kino - mai ke hoʻokumu ʻana o microflora ʻōpū i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ka pale ʻana i nā hahau. Akā pehea ka nui a mai nā kumu hea e ʻoi aku ai ka maikaʻi o ka hoʻopili ʻana i ka fiber i kāu papaʻai?
No ke aha mākou e pono ai i ka fiber
ʻEkolu ʻano o ka fiber e pono ai no ke olakino.
Puluniu ʻaʻohe paʻa kuleana no ka hoʻokumu ʻana i nā noho, kōkua e mālama i ka hana o ka ʻōpū mau, hoʻonui a hoʻonui i ka hele ʻana o ka meaʻai ma o ka gastrointestinal tract.
Puluniu wailana hana ma ke ʻano he prebiotic, e kākoʻo ana i ka ulu ʻana o nā bacteria maikaʻi a me ke olakino digestive holoʻokoʻa. Hoʻoponopono lākou i nā pae kō a me nā kō kō. Hoʻohui ʻia, hoʻolohi ka fiber soluble i ka hele ʻana o ka meaʻai ma o ka gastrointestinal tract, e hāʻawi nei i ka māʻona.
Pāpaʻa kūpaʻa hana e like me ka pulupulu no ka mea ʻaʻole kūpulu kēia ʻano starch. Kākoʻo ia i ke olakino ʻōpū o ke koʻokoʻo, kōkua i ka hoʻoponopono ʻana i ka lawe ʻana o glucose, hoʻonui i ka ʻike insulin, a hoʻonui i ka māʻona.
Ke lawa ʻole kā mākou fiber, hiki i nā pilikia aʻe ke ulu:
- konipono
- anal fissures a me hemorrhoids,
- piʻi ke kō kō,
- pae kolesterol maikaʻi ʻole,
- hana lohi o ka ʻōnaehana digestive,
- ʻōhūhū a me ka pāhū
- hoʻonui i ka manaʻo o ka pōloli.
Nā kumu waiwai ʻoi loa o ka puluniu
Manaʻo nui ʻia he pono ʻoe e ʻai nui i ka berena, cereals, a me ka pasta e loaʻa ai ka fiber āu e pono ai. Eia naʻe, ʻaʻole kēia nā kumu maikaʻi loa. Ua ʻike paha ʻoe he 6 grams o ka fiber i hoʻokahi pea, ʻo ka hapalua o ka avocado he 6,5 grams, aʻo nā ʻāpana ʻelua o ka berena palaoa holoʻokoʻa he 4 grams a ʻo hoʻokahi lawelawe o ka bran he 5-7 grams? ʻO ka ʻōlelo ʻana, olakino nā huaʻai a me nā mea kanu ʻaʻole wale no ka mea he waiwai lākou i ka fiber - piha lākou i nā phytonutrients a me nā antioxidants.
Manaʻo ʻia he pono i nā mākua ke loaʻa he 25-30 mau huna o ka puluniu i kēlā me kēia lā. A eia nā kumu waiwai maikaʻi loa e hoʻopili ai i kāu papaʻai.
Lentilā
ʻO ka hapalua kīʻaha - 8 gram o ka fiber
He kumu mea kanu maikaʻi loa ia o ka hao a hoʻokō pono i kēlā me kēia ʻai.
ʻO nā pīpī keʻokeʻo
ʻO ka hapalua kīʻaha - 9,5 gram o ka fiber
Hele maikaʻi kēia mau pīni ʻono maikaʻi loa me nā mea hana he nui a hiki ke hoʻohana ʻia i nā kopa, nā salakeke, nā mea ʻai, ma ke ʻano he papa nui a i ʻole he ʻaoʻao ʻaoʻao.
Nā pīni ʻeleʻele
ʻO ka hapalua kīʻaha - 7,5 gram o ka fiber
E like me nā lentila a me nā legumes ʻē aʻe, hiki i ka pī ke kōkua iā ʻoe e hōʻemi i ke kaumaha a hakakā i ka maʻi kanesa.
ʻOhi
1 kīʻaha - 8 gram o ka fiber
ʻOno nā hua a me kahi kumu waiwai o nā wikamina a me nā antioxidant. ʻO nā Smoothies, nā salakeke, a me nā kīʻaha berry ʻē aʻe nā koho nui loa no nā meaʻai momona maikaʻi.
Artichokes
1 medium artichoke - 10 grams o ka fiber
ʻO Artichokes kekahi o nā kumu maikaʻi loa o ka fiber ma ke aupuni mea kanu a he mea maʻalahi loa ka hoʻomākaukau. E ho'āʻo i kēia meaʻai no nā artichokes i kālua ʻia me ke kāleka a me ka lemon, no ka laʻana.
Pākena
ʻO ka hapalua avocado waena - 6,5 gram fiber
ʻO ka Avocado kahi superfood maoli a me kahi kumu o nā unsaturated fatty acid pono no ke olakino. Maʻalahi ʻo Avocados e hoʻokomo i loko o ka papaʻai olakino, loaʻa i kaʻu polokalamu kelepona kekahi mau papa hana maʻalahi: nā salakeke, nā meaʻai māmā, a me nā papa ʻaina avocado.
ohia
1 medium pear - 6 gram o ka fiber
ʻO ka peʻa kahi mea ʻono maikaʻi i nā wai, nā cocktails a me kāu salakea punahele. Pēlā pū me nā ʻoma a me nā ʻalani, i loaʻa i kēlā me kēia me ka 4 mau huna o ka puluniu.
ʻO Chard
1 kīʻaha chard kuke - 4 gram o ka fiber
ʻO Mangold kekahi o nā meaʻai nui loa o ka honua. Hiki ke hoʻohui ʻia kēia lau ʻōmaʻomaʻo ʻeleʻele ʻono i nā kīʻaha a me nā wai. Ma ke ala, ʻo kale i kuke ʻia he 5 grams o ka fiber, spinach a me beet greens - 4 grams kēlā me kēia, a me kale - 3 grams.
Palukela kupu
1 kīʻaha Brussels - 6 mau huna o ka puluniu
ʻO Brussels sprouts (kaʻu kale punahele) ʻo ia kekahi o nā meaʻai e huli pinepine ai ka poʻe i ko lākou ihu. Akā, i ka moʻa pono ʻana, ʻono maoli! E ho'āʻo i kēia meaʻai maʻalahi Brussels sprouts recipe, no ka laʻana. ʻO nā huaʻai cruciferous kiʻekiʻe kiʻekiʻe he broccoli (5 grams no ka lawelawe) a me ka pua puaʻa (4 grams). Ma ke ala, ʻo ke kāpeti kahi hale kūʻai o nā antioxidants, kahi e lilo ai ia i mea ʻai maikaʻi loa.
'alemona
30 gram o nā ʻalemona - 3 mau huna o ka puluniu
Loaʻa i nā ʻalemona a me nā nati ʻē aʻe he 2-4 mau huna o ka puluniu no kēlā me kēia lawelawe. Hiki i kēlā me kēia mea ke loaʻa i kahi mauʻu liʻiliʻi o nā hua liʻiliʻi i ka lā. Ma hope o nā mea āpau, he kumu maikaʻi ia o nā momona momona, nā wikamina a me nā minelala.
Nā hua o chia
1 mau punetēpu chia mau hua - 6 gram o nā olonā
ʻO Chia kahi meaʻai ʻē aʻe. ʻO kēia mau ʻanoʻano, ma muli o ko lākou hiki ke lilo i mea like me ka gel, hiki ke hana i ke kumu o nā mea ʻono maikaʻi a olakino hoʻi. ʻO nā ʻano hua ʻē aʻe nā kumuwaiwai maikaʻi loa o ka puluniu, e like me flaxseeds (2 gram no ka punetēpu) a i ʻole nā ʻanoʻano sesame (he ʻehā mau huna ka hapaha kīʻaha).