Nui nā poʻe, e hoʻohana ana i nā huahana, kahi wale nō ka makemake i kaʻike o ka huameʻa a me nā meaʻai i loko o ia mau mea, e poina ana i ka mea nui e kōkua i ke kino e hoʻomaʻemaʻe iā ia iho -ʻo ia ke kaula . ʻO ia kekahi o nā mahele nui o ka papa no ka lōʻihi a me ke kākoʻo o ke olakino maikaʻi. I mea e hiki ai iāʻoe ke hoʻopau i kēia waiwai i nā mea kūpono, he mea nui eʻike i ka mea o loko o ka fiber.
E hoʻomaka me ka mea pono eʻike i keʻano o kona nānāʻana. Ma ka'ōlelo maʻalahi kanaka,ʻo kēia mea waiwai kahi i hoʻopiliʻi i nā mea kanu lāʻau,ʻaʻohe mea hoʻoluhi i ko mākou kino. ʻAʻole e like me nā mea'ē aʻe,ʻaʻole ia e hoʻopiha iā mākou i ka ikaika a iʻole nā hua hua likeʻole, akāʻaʻole kēia e ho'ēmi i kona nui. Hoʻokaʻawaleʻia ka fiber i loko o ka mea hiki ke kinaki a hikiʻole ke hoʻololiʻia. ʻO ka mea mua - hoʻomaʻemaʻe i ka kiʻekiʻe o ke kō i loko o ke koko, mālama i ka momona o ka'ōpū, e pale i nā pilikia o ka naʻau. ʻO ka lua - hoʻoikaika i ka mana o ka'ōpū, e pale iā ia mai nā maʻi a me ka nui.
He aha nā meaʻai e waiwai ai i ka fiber?
ʻO nā huaʻai huaʻai i ka momona:
- ʻO nā meaʻai . ʻO ka helu nui loa i hoʻokomoʻia i ka'ōmaʻomaʻu, ka'ulaka, ka kāroti, ka kukama, ka'ōmato, ka kāpena, ka'ōmaʻa'ōmaʻomaʻo, nāʻano greens.
- Nā hua . I loko o lākou, ua hōʻikeʻia ke fiber i keʻano o ka pectin a me ka cellulose. ʻO nā mea kākau moʻolelo -ʻula, pears, plums, oranges, bananas, a me nā hua maloʻo a pau loa.
- Berries . Loaʻa nā hua a pau he kumu ia o ka fiber meaʻai, ka nui pono o 200 g o nā huapona a iʻole nā hua.
- ʻAi . Ma muli o ke kumukūʻai waiwai kiʻekiʻe, maikaʻi kaʻai i nā'āpana liʻiliʻi. ʻO ka hapa nui ma nā'alemona a me nā pistachios.
- Pau ka'ō . He mau lālā o ka palaoa a me ka palalā, kahi haʻahaʻa o ka cholesterol i loko o ke koko. E ho'āʻo e hōʻiliʻili i ka palaoa a me kaʻai i kāu menu.
- ʻOi . I loko o ia mau mea, hiki ke hoʻopiliʻia ka fiber a hikiʻole ke hoʻololiʻia.
ʻAʻole pono ka lā i kēlā me kēia lā ma lalo o 30 grams o ka waiwai, akā naʻe, e hana ponoʻia kēia. ʻO ka mea nui,ʻo ia ka hoʻonuiʻana i ka wai inu, no laila e hana pono ana ka fiber.
Nā mea me ke fiber no ka'ōpū
No ka hoʻohemo loaʻana i ka pilikia ma ka pūnaha'ōpena, ponoʻoe eʻai i kēia mau meaʻai:
- nā huaʻala a me nā huaʻai hou, nā lālā;
- nāʻailaʻaila;
- nā huaʻaila waiūpaʻa momona;
- kalekalekaʻeleʻele.
Wahi a nā kānaka noiʻi, he kūlana maikaʻi ka balaka a me ka maiʻa,ʻaʻole like nā lāʻau i loaʻa iā lākou kaʻono maikaʻi a me kaʻala. He maikaʻi keʻaiʻana i nā meaʻai me ke ahi i ka pō ma mua o ka moeʻana. ʻO kēia mau huahana e kōkua i ka hoʻolōʻihiʻana i ke'ōpiopio o ke kino a pau, e pale i nā'ōpū mai nā pilikia a me ka hoʻokumuʻana i nā hana hana i loko o ke kino.
ʻO nā mea me nā meaʻaiʻai no ka poho kaumaha
No ka hoʻokuʻuʻana i ka kaumaha nui, hikiʻole ke weheweheʻia kēia waiwai, no ka mea,ʻo ia ka mea hauʻoli e hele mua mai nei, aʻaʻoleʻoe eʻae. Pehea e kōkua ai ka fiber i ka hakakāʻana i ka kaumaha nui? Ua hōʻikeʻo ka noiʻiʻana i nā hanaʻepekema me ka wikiwikiʻana o kaʻai me nā meaʻoi aku, hoʻopiha i ka'ōpū a pale i kaʻaiʻana. ʻO keʻano kēia e hoʻonuiʻia ka nui o ka ikaika o ke kino mai ka hanaʻana
ʻO ka momona nui i nā meaʻai he meaʻoi aʻe kona maikaʻi ma mua o nā mea'ē aʻe, no ka mea, e noho mau ana ia i loko o ke kino no ka manawa lōʻihi a hoʻomaʻemaʻe loa ia, aia ma nā huahana nei:
- nā hua likeʻole aʻaʻole nā huaʻono wale nō;
- ka berena pālahalaha, bran;
- ʻo ka palaoa e kau ana i nā huapalaoa ikaika;
- pōʻeleʻele, raiki laiki;
- ka palaoa.
Ināʻaʻohe iʻa i loaʻa i kāuʻai, e hoʻoponopono pololei i kēia ponoʻole. Ma hope o kekahi manawa eʻikeʻoe i kahi maikaʻi maikaʻi i ka olakino.