ʻO ka puluniu a i ʻole nā meaʻai meaʻai nā mea momona paʻakikī e pono ai i ko mākou kino. ʻOi loa i nā ʻōpū, kahi e hāʻawi ai ka fiber i ka hana piha, hoʻopau ʻole. Hoʻopiha ʻia me ka makū, pehu ka fiber a hele i waho, e lawe pū me ia i nā meaʻai a me nā toxins ʻole i hoʻoulu ʻia. Mahalo i kēia, hoʻomaikaʻi ka omo ʻana o ka ʻōpū a me nā ʻōpū, komo pono nā huaora a me nā microelement pono i ke kino.
Hiki i ka puluniu ke hoʻonāuki i nā kaʻina hana metabolic o ko mākou kino, kahi hopena maikaʻi i ka pae o ka cholesterol a me ka insulin i loko o ke koko. ʻO ka ʻai ʻana i ka fiber i ka meaʻai e pale aku ai i ka oncology o ka ʻōpū, ʻoiai, mahalo i ka hoʻomaʻemaʻe wikiwiki ʻana, ʻaʻohe manawa o nā mea ʻino e hōʻino ai i nā paia o kēia koina.
ʻO ka bonus maopopo o ka lawe pinepine ʻana i ka fiber ka pohō kaumaha a me ka pale ʻana i ka paʻa paʻa. Ma muli o ka hoʻonui ʻana i nā peristalsis, hana ikaika nā ʻōpū a ʻaʻohe manawa o nā momona e komo pono ai, waiho ʻia me nā kenimika keu i ke kino.
I mea e hōʻalo ai i ka hopena ʻē aʻe - bloating, kaumaha a me nā pilikia me nā pahu - ʻoiai e lawe ana i ka fiber, pono ʻoe e inu i ka wai he nui.
Aia ma hea kahi fiber
Hiki ke hoʻoheheʻe ʻia ka fiber. Hoʻoponopono ʻo Soluble i nā pae glucose, a hoʻonā i nā pilikia o ka motility intestinal. He nui ka fiber soluble i loko o nā legumes, aʻo ka fiber insoluble i loaʻa i nā mea kanu, nā huaʻai, ka bran, nā nati, a me nā ʻanoʻano.
He kiʻekiʻe ka fiber i ka palaoa palaoa piha, pasta, a me nā cereal palaoa piha. I ka ʻili o nā huaʻai a me nā mea kanu, ʻoiai ma nā wela kiʻekiʻe, ua haki kekahi fiber meaʻai. ʻO nā kumu o ka fiber he mau halo a me nā hua, nā nati a me nā hua maloʻo.
Paipai nā Nutristists i ka ʻai ʻana ma ka liʻiliʻi he 25 mau huna o ka fiber i kēlā me kēia lā.
Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i ka fiber i ka papaʻai
- E ʻai maka i nā mea kanu a me nā huaʻai; i ka wā e kuke ai, e hoʻohana i ke ʻano o ka palai a i ʻole ke ʻano o ka stewing;
- Inu i nā wai me ka pala;
- Eʻai i ka palaoa palaoa me ka bran no ka ʻaina kakahiaka;
- Hoʻohui i nā huaʻai a me nā hua i ka porridge;
- Eʻai mau i nā legume;
- E hāʻawi i ka makemake i nā palaoa palaoa a pau;
- Hoʻololi i nā meaʻono me nā huaʻai, nā hua a me nā hua hua.
Pau Fiber kumukanawai
ʻO ka fiber, i kūʻai ʻia i loko o nā hale kūʻai, nele i nā hui āpau me nā mea ʻē aʻe. ʻO ka huahana mai kahi i hoʻokaʻawale ʻia ai he waiwai ʻole i ke kino. ʻOkoʻa, hiki iā ʻoe ke hoʻohana i ka bran a i ʻole ka keke mai ka hana ʻana i nā mea kanu a me nā huaʻai - hiki i kēlā fiber ke kōkua e hoʻōla i kou kino.
फायबर चे अन्न कोणते