Loaʻa i kekahi me nā ʻano o ka mana o nā mea ʻōpiopio. ʻO nā noi o kēia mau mea, he mea ʻole ke hele ʻole o ke kino kanaka. Ua kapa ʻia kēia mau fiber (mau cellulose, granulosis).
ʻAʻole kāi ʻia ka Fiber i loko o ke kino, ʻo ia ka mea ʻoi ka roughest o nā mea kanu, a he lōʻihi loa ke lōʻihi e hoʻomoʻi i ia. Akā, he mea kūpono loa ka hōʻiliʻili o kēia makela momona.
E makaʻala! Hāʻawi ka hana transient o ka fiber ma o ke kino iā ia i ka hoʻomaʻemaʻe ʻana i ka ʻai o nā meaʻai, nā mea uʻi a me nā meaʻala, nā momona momona. No laila, ʻo ka leo māla e lawelawe ana ma kahi o ka ʻōpū.
No ke aha e pono ai ka granulosis, kona hopena ma ke kino
Pehea e ʻai ai kekahi kanaka, nā mea ʻai e ʻai ai, e hoʻopili pololei ana i kona kūlana o ke olakino, ʻo ia hoʻi o kona helehelena a me ka olakino.
Me ka ʻai ʻana i ke kino ka nui o nā huaora, nā minerala a me nā mea waiwai ʻē aʻe e komo nei i loko, e hele ana ma kahi ala paʻakikī o ka hoʻokaʻawale, ka hoʻololi ʻana a me ke kūwili ʻana i ka plasma.
Me ka uila, ʻokoʻa ka kūlana. A ʻoiai ʻaʻole e hoʻokaʻawale ka mea i kahina i nā mea pono, ʻaʻole i ʻeli ʻia i loko o ka ʻōpū a puka i loko o kona ʻano mua, ʻaʻole e hiki i ka mea nui ke ʻano nui i nā kānaka.
He aha ka hoʻohana o ka paku?
- ʻO nā meaʻai momona ka huaʻai e hoʻolaʻa i ka hoʻoliʻi a hoʻihoʻi i ka hana bowel.
- Hoʻokomo ka meaʻai i ka momona o ka mea kanu i ka palekana akā ʻo ka wikiwiki wikiwiki. Mālama kekahi kanaka ma hope o ka ʻai ʻana i nā mahele liʻiliʻi, ma muli o kahi kilia e pono ʻole ai e hele.
- Hoʻoikaika ka kōpaʻa koko ma ke ʻano a hoʻemi ʻia.
- Hana ʻia ka stimulation o peristalsis.
- Hoʻomaʻemae ʻia ka papahana lymphatic.
- Hoʻomaʻemae ke kino i nā mea o nā mea, nā mea make, nā mea lae a me nā lemus o ka ʻōpū, nā ponoʻai ʻole.
- Hāʻule ka kolamu koko koko, he hopena ia e pale ai i ka hōʻemi ʻana i ka hoʻomohala ʻana i ka maʻi cardiovascular.
- Ua hoʻoikaika ʻia nā leo kuʻuna.
- Wahi a kekahi mau loea, kōkua ka pale i ka pale ʻana i nā maʻi maʻi cancer.
Loaʻa ka Cellulose i kekahi mau ʻano, ʻokoʻa i kā lākou mana.
Hoʻopili i ka hui kūleʻa ka pectin, alginates, resins a me nā mea'ē aʻe. Ka hoʻohuli ʻana i ka ʻōpiopio, ua hiki iā lākou ke komo i ka wai nui.
ʻAʻole i hoʻokaʻawale ʻia nā mea hoʻoliʻiliʻi. Pau ka wai, huʻu wale nei ʻo ia e like me nā pōpō. Mālama kēia i ka hana o ka peʻa liʻiliʻi. Hoʻokomo ʻia ka hui unoluble i ka hemicellulose, lignin, cellulose.
Eia kekahi, hoʻokaʻawale ka serat ma o ke kumu i loko o ka synthetic a me nā kūlohelohe. ʻAʻohe kānalua i kahi mea i hana ʻia i nā kūlana kūlohelohe he haʻahaʻa i ka waiwai i ke kūlohelohe, ʻo ia hoʻi, i ka mea i loaʻa i kahi huahana.
E makaʻala! Hāʻawi i nā meaʻai a ka momona (ka mea i lalo iho) e hāʻawi i ka satiety, hāʻawi i ke kino i ka nui o ka ikehu no ka lā holoʻokoʻa, pale i ka overeating a loaʻa ka pānaʻi keu, a hoʻolilo iā ʻoe i ka noa a me ka maʻalahi.
Nā meaʻai momona momona
Pono ka poʻe āpau e ʻike i ka papa inoa o nā meaʻai e loaʻa ai ka nui o nā mea kanu lāʻau. No ka mea he kumu maoli kēia ʻano waiwai, pono e ʻimi i nā ʻano kūpono, kahi i hiki ke hoʻokaʻawale ʻia i loko o kekahi mau pūʻulu.
ʻO nā aila holoholona a me nā lau
Loaʻa nā kumulāʻau o nā mea kanu i mea waiwai nui ma mua o ka momona holoholona ma mua o ka momona o ka holoholona (ua pau ʻole ke aʻai i ka meaʻai), e lawe ana i ke kino he nui o nā minereka a me nā huaora.
Akā i ke kūlana me ka launa mea kanu, ʻaʻole pono kēia. ʻAʻole ia i ka ʻai a me ka palaoa wale nō, ʻo ia hoʻi, e waiho nei ma hope o ke kahe ʻana o kekahi mau aila. ʻO nā meaʻai momona ka hua me ka melemona, ka paukena, ke ake a me ka hua sesame.
Ke koho ʻana i ka berena, pono ʻoe e hoʻolohe i ke ʻano o ka palaoa i hana ʻia e ia. Pono e hāʻawi i ka makemake i ka palaoa a i ʻole ka palaoa maikaʻi ʻole. Pono ʻoe e ʻai i ka palaoa mai nā cereals a me nā ʻūlū.
Nā waiʻaila
Eia naʻe, he lāʻauʻai palaka, nā lau wale nō i loko o ka thermally, a me nā hua a me nā hua i loaʻa i ka momona o ka meaʻai, no laila ʻaʻole i mālama ʻia ka serat i ka wā o ka hoʻomākaukau ʻana o nā ʻono.
Nā ʻili
Loaʻa ka fiber dietatory i loko o nā nui i nā huaʻai. ʻO ka nui ke almond, ka hazelnut a me ka walnut kernels mea waiwai. Loaʻa ka Fiber i nā pistachios, mani, peʻa, cashews.
ʻĀ, no nā maʻi maʻi maʻi he mea nui ia e ʻike inā hiki ke ʻai ʻia nā huaʻai no ka maʻi maʻi, ʻoiai he nui ka nui o lākou i nā momona fiber
Kēlā cereals a me nā makana
Loaʻa ka Fiber ma ka hapa nui o nā mea:
- wili palaoa;
- ʻahuʻula;
- oatmeal;
- palaoa.
Hoʻokahi wale nō kūlana - ʻaʻole pono ke cereal i mua o ka hoʻoili ʻana, pono nō ia. Hiki i ka laiki i hoʻomaʻemaʻe ʻia a hoʻōla ʻole e hoʻopihapiha i ka fiber i loko o ke kino, akā ke manaʻo ʻia nei ka bran i ka mea e pono ai i kēia hana.
Nā laupala
Nui! ʻO nā mea kanu i ka wā mālama wela e nalowale i ka nui o ka fiber, no laila e pono ke makemake i nā meaʻai maka.
Noi ʻia kekahi o lākou e hoʻohana pololei ʻia me ka ʻili a me nā huaʻala, ʻo ia nō kēia mau mea i loko o kēia mau lāʻau e ʻike ʻia ʻo ia nā kumu nui o ke kao (e pili ana i ka maʻi mellitus maʻi maʻi).
Kālala nui kēia mau mea kanu i ka meaʻai kai:
- Kīwaha
- Asparagus
- Kāpē keʻokeʻo.
- Broccoli
- Kāleka.
- ʻŌpala
- ʻĀkihi.
- Beetroot.
- ʻO ka mea kanu.
ʻO nā ʻelele o ka ʻohana legume nā kumu maikaʻi ʻē aʻe o ka momona sololle a i ʻole insoluble.
Nā huaʻai a me nā hua waina
ʻIke liʻiliʻi ʻia nā hua a me nā huaʻai i momona ka meaʻaiʻai. Nui ka nui o nā māla i nā hua maloʻo, nā lā, nā maʻa, nā apricots maloʻo. Inā ʻike ka ʻai i ke kakahiaka o kahi kanaka i kēia muleka olakino, e hoʻolako ʻia ia me ka hoʻonui ʻana i ka ikehu a me ka ikehu no ka lā holoʻokoʻa.
Pono pono e ʻai pinepine:
- ʻIliʻula.
- Nā ʻōpalaʻala.
- Nā ʻōpala
- Nā poʻe kahalaha.
- ʻApikino
- Nā maiʻa
- ʻĀlaʻi
- Nā hua waina
- Apana
E hōʻalo kēia mau hua i ke kino o ka nele o ka fiber.
ʻO ka waiū a me kāna huahana
ʻO ka waiū, nā mea a pau i hana ʻia mai loko mai o ia mea a me nā huahana ʻē aʻe o ka hoʻomaka ʻana o nā holoholona (hua manu, ʻiʻo) ʻaʻole i ka momona kai.
Papaʻaiʻai i ka meaʻai
Kūpono ʻia nā ala i nā fiber i ka grika no ka lawelawe
| Bran (hilinaʻi i ka cereal) | a i o 40 |
| Kahioli (100 g) | 18,4 |
| Lentil (ʻai, 1 kīʻaha) | 15,64 |
| Beans (kuke, 1 kīʻaha) | 13,33 |
| ʻO Hazelnuts (hopu) | 9,4 |
| ʻO ka palaoa wolemeal | 9 |
| Beʻa (kuke, 1 kīʻaha) | 8,84 |
| Nā ʻōpiopio (1 kīʻaha) | 8,34 |
| Kuke ʻia kālai (1 kīʻaha) | 7,98 |
| Kāleʻa lau, 100 g, kuke ʻia | 7,2 |
| Nā hua kāla (3 punetē) | 6,97 |
| Ka palaoa piha (cereals, ¾ kapu) | 6 |
| Lio (1 medium me ka ʻōiwi) | 5,08 |
| Buckwheat (1 kī) | 5 |
| Apana (1 medium unpeeled) | 5 |
| ʻOʻo Potato (1 ʻano, ʻele ʻia i ka lole like) | 4,8 |
| Kaulana kai moana (100 g) | 4,7 |
| Broccoli (ma hope o ka kuke ʻana, 1 kīʻaha) | 4,5 |
| Kāhea (kahiʻai, 1 kīʻaha) | 4,32 |
| Almonds (iʻa lima) | 4,3 |
| Paliki Haunu (1/4 kapu) | 4,12 |
| Oatmeal (cereal, 1 kīʻaha) | 4 |
| Nā keʻa (1 kapu) | 3,98 |
| Bananas (1 waena) | 3,92 |
| Kapapa (100 g) | 3,9 |
| Nā hua kālē | 3,88 |
| Walnuts (hana lima) | 3,8 |
| Nā lāka (maloʻo, 2 ʻaʻa) | 3,74 |
| ʻAmelika lau mau hua (100 g) | 3,5 |
| Cauliflower, 100 g, kuke ʻia | 3,43 |
| ʻO kahi lima lima (Pistachios) | 3,1 |
| Beets (kuke) | 2,85 |
| Keliʻo Brussels, 100 g kuke ʻia | 2,84 |
| Kāleka (ʻaʻa, lau) | 2,8 |
| Chokeberry (100 g) | 2,7 |
| Hoʻokomo ʻia ka mākele Barley (100 g) | 2,5 |
| Ānʻai (hopu lima) | 2,3 |
| Pole moana (1 ʻoki) | 2,2 |
| Kanakaʻulaʻula (100 g) | 2,1 |
| Kau mau pua nani (2 tbsp.spoons) | 2 |
| ʻO ke kīʻaha hana piha (1 ʻoki) | 2 |
| Ke aloha (1 Kahi) | 2 |
| Kuke ʻia kālai (1 kīʻaha) | 1,8 |
| Kamalani (100 g) | 1,6 |
| Paliki (1.5 oz) | 1,6 |
| Asparagus | 1,2 |
| Palapala huela (rye) | 1,1 |
| Hālani (paʻa lima) | 1 |
Pilikua meaʻai no ka lilo ʻana o ka momona
ʻO kahi meaʻai ʻokoʻa ʻaʻole wale kahi manawa kūpono wale nō ke loaʻa ke olakino maikaʻi a nānā maikaʻi ʻia, akā he ala maikaʻi loa ia e emi ai ke kaupaona inā e hoʻopiha ʻoe i ka meaʻai me nā meaʻai a momona.
Hoʻopili kēia ʻona i nā mea āpau a me nā hōʻiliʻili nui o nā momona, no ka hana hou a me ka lawe ʻana mai i ke kino.
E hoʻomaikaʻi kēlā ʻano hoʻomaʻemaʻe like ia i ka hoʻowalewale ʻana a me ka pīpī palu. Eia kekahi, e hoʻemi ʻia ka ʻike o ke kō a me ka kolamu ma loko o ke koko, a eia ke ala pololei e hōʻemi ai i ka paona, a ʻaʻole pono nā ʻano momona e hoʻopau ʻia.
He aha ke ʻano o ke aniani o kēlā me kēia lā ka hopena, nā hopena o ka overdose a me ka hemahema
Pono ka pākeke e hoʻopau i ka 25-30 mau grama o ka fiber i kēlā me kēia lā. I ka wā o ka lawe ʻana i kahi keiki, pono ka wahine e loaʻa ka mākaukau mānoilo, no ka mea e kōkua kēia mea i ka makuahine i ka wā e hiki mai i nā ʻili a me ka hoʻohemo ʻana i ka constipation.
Nui! Mai hoʻohiolo pono iā ʻoe iho, ke kuhikuhi ʻana i ka hoʻomākaukau ʻana i nā meaʻai ʻai nāu. ʻAʻole pilikino ka hoʻokele ʻana o ka leo i ka meaʻai, ʻaʻole wale ia e pōmaikaʻi ai i ke kino holoʻokoʻa.
No ka hoʻolālā meaʻai kūpono, pono ʻoe e kamaʻilio i ke kauka!
Me ka loaʻa ʻole o ka mālamalama, hiki i nā hōʻailona like ʻole:
- maʻi maʻi pālolo;
- constipation pinepine;
- nā ʻōpū a me waho;
- nā pilikia ʻeha;
- nā maʻi maʻi āpau;
- ka hopena o ka hoʻomohala ʻana i ka maʻi mellitus a me ka atherosclerosis.
ʻOiai ʻo kēia, hōʻemi ka ʻona hoʻonaninani i nā mea maikaʻi ʻole.
Hōʻike pinepine ia i ka lemela, ka hū ʻana, a me ka hōʻemi ʻana i nā ʻāpana o nā ʻāpana. Eia kekahi, aia kahi hōʻino i ka hana o ka hoʻopili ʻana i nā minela, nā waiora a me nā mea koʻikoʻi.
ʻO nā contraindications no ka hoʻohana ʻana i ka fiber ka maʻi ʻoi ʻana o nā ʻōpū a me ka ʻōpū, nā maʻi maʻi maʻi. Hana ke ʻano i ka wili i ke kino kanaka. Eia nō naʻe, pono e hoʻokokoke i ka hoʻolālā hoʻonohonoho ʻana me ke kuleana a me ka makaʻala.
