16 Nā ala maʻalahi e ʻai i ka puluniu hou aku

Anter

• 1. ʻAi i nā kumuwaiwai carb holoʻokoʻa
• 2. Hoʻopili i nā mea kanu i ka meaʻai, a ʻai mua iā lākou
• 3. ʻAi Popopona
• 4. Mea ʻai māmā ma ka hua
• 5. E koho i nā hua a pau ma luna o nā hua maʻa
• 6. E lawe i kahi mea hoʻohui Fiber
• 7. ʻAi i nā hua Chia
• 8. ʻAi i nā hua a me nā lauʻai, ʻaʻole wai
• 9. ʻAi ʻApokado
• 10. Mea ʻai māmā ma nā hua hua a me nā hua, a i ʻole Hoʻohui i nā meaʻai
• 11. Hoʻomoʻa me ka palaoa puluniu kiʻekiʻe
• 12. ʻAi Berry
• 13. Hoʻopili i nā legume he nui i kāu papaʻai
• 14. E waiho i ka ʻili / ʻili ma nā ʻōpala, nā kūkama a me nāʻuala
• 15. E heluhelu i nā lepili e koho ai i nā meaʻai me ka puluniu he nui
• 16. ʻAi i nā meaʻai puluniu kiʻekiʻe i kēlā me kēia meaʻai
• Lawe i ka Home Message

He mea nui ka lawa ʻana o ka fiber no kou olakino.

No hoʻokahi, hiki iā ia ke hōʻemi i ka paʻa paʻa a kōkua me ka pohō kaumaha a me ka mālama ʻana.

Hiki iā ia ke hoʻohaʻahaʻa i nā pae kolesterol, a me kou makaʻi i ka maʻi kō a me nā maʻi puʻuwai.

ʻO ia paha no ka mea he prebiotic kekahi mau ʻano fiber, ʻo ia hoʻi ka paipai ʻana i nā bacteria bacteria maikaʻi.

Eia naʻe ka hapa nui o ka poʻe ʻaʻole lawa ka fiber.

Paipai ka Institute of Medicine iā 38 gram i kēlā me kēia lā no nā kāne a me 25 gram no nā wahine.

ʻAmelika wale nō ka awelika ma kahi o 16 gram o ka fiber i kēlā me kēia lā, kahi o ka hapalua o ka nui i ʻōlelo ʻia (1).

Eia nā ala he 16 i hiki iā ʻoe ke hoʻohui i ka fiber i kāu papaʻai.

1. ʻAi i nā kumuwaiwai carb holoʻokoʻa

ʻO ka pulupulu kahi ʻano o nā kalapona i loaʻa i nā meaʻai kanu.

ʻOiai ka hapanui o nā carbs e wāwahi i ke kō, noho paʻa ka fiber ke hele ia i loko o kāu ʻōnaehana digestive. ʻO ka ʻai ʻana i ka fiber me nā carbs ʻē aʻe e kōkua iā ʻoe e hōʻona no ka lōʻihi.

Hoʻohi lohi hoʻi ia i ka manawa o ka lawe ʻana i nā carbs digestible i loko o kou kahe koko. Kōkua ia i ka hoʻoponopono ʻana i kāu pae kō kō.

Loaʻa i nā kumuwaiwai holoʻokoʻa meaʻai āpau i ka fiber. Hoʻopili kēia i nā huaʻai, nā mea kanu starchy, nā legume a me nā kīʻaha holoʻokoʻa.

Ke koho ʻana i nā meaʻai āpau e hōʻoia iā ʻoe e loaʻa i nā kālaki i loaʻa ka fiber. Koho i nā ʻano pī, nā hua, nā huaʻai a me nā mea kanu.

2. Hoʻopili i nā mea kanu i ka meaʻai, a ʻai mua iā lākou

No nā kumu he nui, pono ʻoe e ʻai i nā lau nui. Hoʻokahi mea, hoʻohaʻahaʻa lākou i kou makaʻi i nā maʻi maʻi mau.

ʻO nā mea kanu nonstarchy haʻahaʻa haʻahaʻa i nā kalorone a kiʻekiʻe i nā meaola, e like me ka fiber.

Ke ʻai nei i kāu mau lauʻai ma mua he papa hana maikaʻi kahi papaʻai no ka ʻai ʻana i nā mea hou aku o lākou.

I hoʻokahi o nā noi ʻana, hāʻawi ʻia nā wahine i ka sāleta ma mua o ka pāʻina ʻai 23% nā mea kanu i ʻoi aku ma mua o kēlā mau saladi i lawelawe ʻia ma ka papa ʻaina ponoʻī ().

ʻO ka ʻai ʻana i ka sāleta a i ʻole ka mea lauʻai ma mua o ka pāʻina ua hoʻopili ʻia i ka ʻai ʻana i nā calori liʻiliʻi i ka wā o kahi pāʻina

ʻO ka ʻai ʻana i nā mea ʻai ma mua o ka pāʻina hiki ke hoʻonui i ka ʻai o ka fiber. ʻO nā mea kanu nonstarchy kahi haʻahaʻa-calorie, koho nui-fiber.

3. ʻAi Popopona

ʻO Popcorn kekahi o nā meaʻai meaʻai māmā maikaʻi a puni.

ʻO ia no ka mea he hua palaoa holoʻokoʻa ia, e lawe ana i ʻehā mau hunaila o ke olonā i kēlā me kēia auneke (28 gram). ʻO kēlā ʻekolu kīʻaha o nā popcorn pop-air (4).

No ka popcorn olakino loa, ea i ka ea i loko o kahi ʻeke pepa ʻeleʻele i loko o ka hawewe a i ʻole i kahi ea popper.

Hāʻawi ka popcorn air-popped ma luna o ka gram o ka fiber i kēlā me kēia kīʻaha. ʻO kahi meaʻai māmā nā meaʻai nō hoʻi kahi palaoa holoʻokoʻa olakino.

4. Mea ʻai māmā ma ka hua

ʻO nā hua hua pākahi, e like me ka ʻāpala a i ka pea paha, hana i nā meaʻai māmā maikaʻi no ka mea ʻono a lawe hoʻi.

Hāʻawi nā hua āpau i ka fiber, ʻoiai ua ʻoi aku ka nui o kekahi ma mua o nā mea ʻē aʻe.

ʻO kahi laʻana, ʻelima mau gram o ka fiber i hoʻokahi pea liʻiliʻi, akā he ʻekahi gram (5, 6) o ke kīʻaha o ke ʻāmelika.

ʻO nā hua a me nā ʻomela kekahi mau huaʻai kiʻekiʻe.

Hiki i ke olonā mai ka hua ke hoʻomaikaʻi i ka piha, ʻoiai ke pālua ʻia me ka meaʻai i loaʻa ka momona a me / a i ʻole protein, e like me ka waiūpaka nut a me ka tī.

ʻO ka huaʻai kahi meaʻai māmā loa. ʻO nā hua hua kiʻekiʻe me nā pears, nā ʻāpala a me nā hua.

5. E koho i nā hua a pau ma luna o nā hua maʻa

Hoʻonohonoho liʻiliʻi ʻia nā kīʻaha āpau, e waiho ana i ka palaoa āpau.

I ka hoʻohālikelike ʻana, ua kāʻili ʻia nā hua pala i hoʻomaʻemaʻe ʻia i kā lākou germ germ-i loaʻa i ka germ a me ka hull waiwai-fiber.

ʻO kēia ka lōʻihi o ka lōʻihi o ka palaoa akā lawe pū i nā ʻāpana momona loa, a waiho wale i kahi kalebona wikiwiki.

Hoʻololi i nā hua i hoʻomaʻemaʻe ʻia i kāu papaʻai me nā mana piha o ka palaoa. Ma ka hoʻohui i ka oatmeal a i ʻole ka laiki palaunu, e hoʻāʻo:

• ʻAmelani.
• ʻO Barley.
• ʻO Buckwheat.
• ʻO ka palaoa Bulgur.
• ʻO Farro.
• Freekeh.
• Mākala
• ʻO Quinoa.
• Nā hua palaoa.

Loaʻa i nā hua piha ka germ a me ka bran, e hoʻonui ana i ka momona ma mua o nā hua i hoʻomaʻemaʻe ʻia.

6. E lawe i kahi mea hoʻohui Fiber

ʻOi aku ka maikaʻi e kiʻi i kāu meaʻai, me ka fiber, mai ka meaʻai. Akā inā haʻahaʻa kāu ʻai fiber, noʻonoʻo paha ʻoe e lawe i kahi pākuʻi.

Loaʻa i kahi ʻano o nā mea hoʻohui i noiʻi e kākoʻo iā lākou.

• Puluniu Guar: Ma ke ʻano he pākuʻi, hoʻomaikaʻi ka fiber i ka piha a hoʻohaʻahaʻa i kāu loaʻa ʻana o ka calorie holoʻokoʻa. Hoʻohana ʻia ia i nā meaʻai i hoʻoponopono ʻia e hoʻomaikaʻi ai i ke ʻano ().
• Psyllium: ʻO kēia ka mea hana nui i Metamucil, kahi mea kōkua fiber kaulana i hoʻohana ʻia e hakakā i ka constipation. I hoʻokahi noi, ua hōʻike pū ʻia ka psyllium e hōʻemi i ka pōloli ma waena o nā meaʻai (8).
• ʻO Glucomannan: Hoʻohui ʻia kēia olonā i kekahi mau huahana waiū momona momona e hoʻomaikaʻi ai i ke ʻano, a ʻo ia ka mea nui i nā noodle shirataki no-calorie. Ma ke ʻano he mea hoʻohui, hoʻonui ia i ka piha a hoʻoliʻiliʻi i ka makemake ().
• β-glucans: ʻIke ʻia kēia ʻano olonā i ka oats a me ka bale. Hoʻomaʻamaʻa ʻia i ka ʻōpū a hana ma ke ʻano he prebiotic e kākoʻo i nā microorganism olakino e noho ana ma laila (10).

Eia nō naʻe, ʻelua mau drawbacks nui nā mea hoʻohui.

ʻO ka mea mua, hiki iā lākou ke hoʻonāukiuki i ka ʻōpū a me ka momona. I mea e hōʻemi ai i kēia, hoʻolauna i kahi mea hoʻoliʻiliʻi fiber a inu i ka wai he nui.

ʻO ka lua, hiki i kēia mau mea hoʻopihapiha ke keakea i ka omo ʻana o kekahi mau lāʻau, no laila e lawe i kāu meds ma ka liʻiliʻi i hoʻokahi hola ma mua a i ʻole 4 mau hola ma hope o ka hoʻopiha.

Nui a hewahewa nā mea hoʻopili pulina i ka mākeke. Eia nō naʻe, ʻaʻole pono ʻoe i kahi mea hoʻopihapiha inā ʻoe e ʻai i kahi o nā meaʻai a pau o ke kanu.

7. ʻAi i nā hua Chia

ʻO nā hua Chia nā mana hānai.

Hāʻawi lākou i ka omega-3 fatty acid, protein, vitamina a me nā minelala, a me 11 gram o ka fiber i hoʻokahi auneke (11).

ʻO kēia mau hua liʻiliʻi gel i loko o ka wai a he 95% pulupulu ʻaʻohe hiki ke wehe.

Kōkua ka fiber insoluble i ka neʻe ʻana o kāu tract digestive a he mea nui ia no ke olakino kolona. Pili pū ʻia ia i kahi haʻahaʻa o ka maʻi kō.

Nā ʻanoʻano ʻanoʻano - flax, sesame a me ka hemp, ʻo kahi laʻana - loaʻa nā ʻano pilikino like a me nā koho akamai.

Hāʻawi nā hua Chia i ka fiber insoluble, kahi e hāpai ai i ka digestion maʻamau a hoʻoliʻiliʻi paha i kou maka o ka maʻi kō.

8. ʻAi i nā hua a me nā lauʻai, ʻaʻole wai

Wahi a nā poʻe kākoʻo i ka wai wai - ʻo ka wai momona i kaomi ʻia i ke anuanu - he ala maikaʻi ia e hoʻopili i nā mea kanu he nui i kāu papaʻai.

ʻOiaʻiʻo, hiki i ka wai ke loaʻa i nā micronutrients kiʻekiʻe.

Akā ʻo nā wai momona ʻole i kāpili ʻia, ua kāʻili ʻia i ka fiber, a waiho wale i ka hoʻoulu ʻana o nā kāpena, kikoʻī i ke ʻano o ke kō.

ʻOiai ʻoi aku ka liʻiliʻi o ke kō o nā wai momona ma mua o ka wai momona o ka huaʻai, ʻoi aku ka liʻiliʻi o lākou i ka fiber ma mua o kou loaʻa ʻana mai ka ʻai ʻana i nā mea kanu āpau.

ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu i loko o ke ʻano holoʻokoʻa, ma mua o ka wai, e hōʻoia i ka loaʻa ʻana o nā fiber a ʻoi aku ke kō.

9. ʻAi ʻApokado

He hua momona loa ka ʻApokados.

ʻO ka momona momona, ʻōmaʻomaʻo ʻōmaʻomaʻo ʻaʻole waiwai wale i ke olakino, nā momona momona monounsaturated - piha pū me ka fiber.

I ka ʻoiaʻiʻo, hāʻawi ka hapalua o ka avocado i ʻelima mau gram o ka puluniu ().

Ua hoʻopili ʻia nā avocados i ke olakino o ka puʻuwai e hoʻomaikaʻi ai, a me ka maikaʻi o kaʻai a me kaʻai ʻana ().

Hiki iā ʻoe ke hoʻohana i kahi avocado ma kahi o ka bata, a hoʻohana iā ia i luna o nā salakeke a me nā kīʻaha ʻē aʻe.

Loaʻa ka Avocados i nā momona monounsaturated a me ka fiber. He koho olakino lākou i nā ʻano momona ʻē aʻe.

10. Mea ʻai māmā ma nā hua hua a me nā hua, a i ʻole Hoʻohui i nā meaʻai

Hāʻawi nā hua a me nā hua i ka protein, momona a me ka fiber.

ʻO kahi auneke o nā ʻalemona he ʻekolu mau gram o ka fiber. ʻOi aku lākou i nā momona unsaturated, magnesium a me ka huaola E (14).

He aha hou aʻe, nā nati a me nā ʻanoʻano nā meaʻai kūpono. Kūleʻa lākou a paʻa a momona, e hana ana iā lākou i nā meaʻai māmā e loaʻa i ka lima.

Hiki iā ʻoe ke hoʻohana iā lākou i nā hoʻomoʻa e hoʻonui i ka meaʻai a me ka fiber i kāu meaʻai.

Hāʻawi nā hua a me nā nati i ka protein, nā momona momona a me nā fiber. Kūpono lākou no ka meaʻai māmā a hoʻohui paha i nā meaʻai.

11. Hoʻomoʻa me ka palaoa puluniu kiʻekiʻe

Ke hoʻomoʻa, koho i kahi palaoa e hoʻonui i ka meaʻai i nā muffins, nā berena a me nā mea i hoʻomoʻa ʻia ʻē aʻe.

Hiki iā ʻoe ke hoʻololi maʻalahi i ka palaoa keʻokeʻo me ka palaoa kālena palaoa holoʻokoʻa. ʻO kēia palaoa kāwili maikaʻi maikaʻi ʻekolu manawa ka nui o ka fiber e like me ka palaoa keʻokeʻo (15, 16).

ʻOi aku ka momona o ka puluniu i kekahi o nā palaoa.

ʻO kahi laʻana, he ʻumikumamākahi mau kolamu o ka pulina o ka palaoa niu, ʻo ka nui o ka palaoa soy he ʻelima mau gram (17, 18).

ʻO nā palaoa wili ʻole ʻē aʻe he ʻekolu mau gram o ka fiber i hoʻokahi auneke - like me ka palaoa palaoa. Hoʻopili kēia i ka ʻalemona, ka hazelnut, ka pīpī, ka palaoa a me nā palaoa bale (19, 20, 21, 22).

E kuapo i nā palaoa a pau me nā koho ʻē aʻe. Hoʻopili kēia i ka palaoa palaoa a me nā palaoa i hana ʻia mai nā nati, nā niu a me nā ʻano hua ʻē aʻe.

12. ʻAi Berry

ʻO nā hua me nā hua i waena o nā hua momona-ʻoi loa.

No ka puluniu nui, e koho i nā raspberry a i ʻole blackberry ma 8 gram i kēlā me kēia kīʻaha. ʻO nā koho maikaʻi ʻē aʻe he strawberry (3 gram) a me nā blueberry (4 gram) (23, 24, 25, 26).

ʻOi aku ka Berry i ka liʻiliʻi o ke kō ma mua o nā hua ʻē aʻe.

Hoʻohui i nā huaʻai i ka palaʻai a me nā salakeke, a i ʻole hoʻopili iā lākou me ka yogurt no kahi meaʻai māmā. ʻO nā hua a me nā hua hou he olakino like.

ʻO nā hua i waena o nā hua kiʻekiʻe-fiber, haʻahaʻa-kō. E hoʻohana hou iā lākou a paʻa paha.

13. Hoʻopili i nā legume he nui i kāu papaʻai

ʻO nā legume - ʻo ia hoʻi, nā pī, nā pi maloʻo a me nā lihi - he ʻāpana nui ia o nā papa kuʻuna maʻamau.

Nui loa ko lākou waiwai i ka fiber, a ʻo ka protein, carbs, vitamins a me nā minelala.

I ka ʻoiaʻiʻo, hiki i kahi kīʻaha o nā pīni i hoʻomoʻa ʻia ke hāʻawi aku i 75% o kāu pono o ka fiber i kēlā me kēia lā (27).

Hoʻohui i ka ʻiʻo me nā legume i loko o kekahi mau pāʻina i kēlā me kēia pule e pili ana i ka hoʻonui ʻia o ke ola a me ka hoʻemi ʻia o nā maʻi maʻi mau. ʻO kā lākou hopena maikaʻi i ka microbiome ʻōpū ke kuleana ʻē aʻe no kēia mau pono ().

Nui a hewahewa nā ala e hoʻonui ai i ka ʻai ʻana i ka legume:

• E hoʻohana i ka hummus a me nā mea ʻūniu pi ʻē aʻe.
• E hoʻomoʻi i nā palaoa i kāwili ʻia a i ʻole i nā kīʻaha pipi.
• ʻO nā saladi kiʻekiʻe me nā pīni i hoʻomoʻa ʻia a i ʻole nā ​​līlī.

He meaʻai momona loa nā pīni e hoʻoliʻiliʻi ai i ka makaʻu o ka maʻi maʻi. Hāʻawi lākou i ka protein a me nā nui o nā fiber.

14. E waiho i ka ʻili / ʻili ma nā ʻōpala, nā kūkama a me nāʻuala

Ke ʻili ʻoe i nā huaʻai a me nā mea kanu, lawe pinepine ʻoe i ka hapalua o ke olonā.

ʻO kahi laʻana, loaʻa i hoʻokahi ʻōpala liʻiliʻi he 4 gram o ka fiber, akā ʻo ka ʻōpelu peeled he 2 wale nō gram (29,30).

Pēlā nō, loaʻa i kahi uala 4 mau hunaola o ka fiber, ʻelua o ia mau mea mai ka ʻili (31, 32).

ʻOiai ʻaʻole kiʻekiʻe loa nā kukama i ka fiber, hoʻokahi kukama i 2 gram o ka fiber a ʻo ka hapalua o kēia i ka peel (33, 34).

ʻO ke ʻano o ka puluniu i loaʻa i ka ʻili o nā huaʻai a me nā mea kanu ka nui he pulupulu ʻaʻole hiki ke wehe ʻia.

ʻO ka peels hua a me nā mea kanu i waiwai i ka fiber. Hāʻawi nā peels i ka roughage e pono ai no ka digestion olakino a me ka pale ʻana i ka constipation.

15. E heluhelu i nā lepili e koho ai i nā meaʻai me ka puluniu he nui

ʻO nā meaʻai mea kanu a pau ke ala kūpono e loaʻa ai ka fiber. Eia nō naʻe, inā ʻoe e ʻai i nā meaʻai i hoʻoponopono ʻia, koho paha ʻoe i nā huahana i waiwai i ka fiber.

ʻO kekahi mau meaʻai - e like me ka yogurt, nā kī granola, nā sereala a me nā sopa - ua hoʻohui ʻia nā olonā hana iā lākou.

Lawe ʻia kēia mau mea mai nā kumuwaiwai kūlohelohe a laila hoʻohui ʻia i nā meaʻai i mea hoʻohui.

ʻO nā inoa maʻamau hiki iā ʻoe ke nānā no nā lepili meaʻai he inulin a me polydextrose.

Eia kekahi, e heluhelu i ka lepili meaʻai e ʻike ai i ka nui o nā hunaila o ka fiber i kahi lawelawe. Ma luna o 2.5 gram no kēlā me kēia lawelawe ʻana i manaʻo ʻia he kumu maikaʻi, a ʻo 5 gram a ʻoi paha ʻoi aku ka maikaʻi.

Ke kūʻai ʻana i nā meaʻai i hoʻoponopono ʻia, e nānā i ka papa inoa no nā fiber. Eia kekahi, e nānā i ka lepili meaʻai no nā gram o ka fiber i kēlā me kēia lawelawe.

16. ʻAi i nā meaʻai puluniu kiʻekiʻe i kēlā me kēia meaʻai

E hohola i kāu lawe fiber i loko o ka lā. E kia i ka ʻai ʻana i nā meaʻai kiʻekiʻe-fiber i kēlā me kēia pāʻina, me nā meaʻai māmā.

Eia kahi laʻana o pehea e koho ai i nā fiber kiʻekiʻe i ka lā holoʻokoʻa.

• ʻAina kakahiaka: Koho i ka palaoa kiʻekiʻe a me ka oatmeal a hoʻonui i nā hua a me nā hua.
• Mea ʻai māmā: E hoʻopili i nā mea kanu maka me ka pi pi a i ʻole nā ​​hua maka me ka waiū bata.
• ʻAina awakea: Loaʻa i kahi sāleta. Inā hana ʻoe i ka sanwī, e koho i ka palaoa palaoa 100% āpau.
• ʻAina ahiahi: Hoʻohui i nā pīni a me nā mea kanu ʻē aʻe i nā casseroles a me nā ʻōpala. E hoʻāʻo i nā ʻano hua i kuke ʻia.

Me ka hoʻohui ʻana i kahi meaʻai kiʻekiʻe-fiber i kēlā me kēia pāʻina kahi ala maʻalahi e hoʻonui ai i ka lawe ʻana o ka fiber.

Lawe i ka Home Message

He mea nui ka fiber no kou olakino.

Ma ke ʻimi ʻana i kekahi o nā hoʻolālā i ʻōlelo ʻia ma luna, hiki iā ʻoe ke hoʻonui i kāu lawe fiber i nā nui kūpono.

Nā mea hou aʻe e pili ana i ka fiber:

22 Mea ʻAi Nui Pono ʻoe e ʻai ai
• Hiki i ke Fiber ke kōkua iā ʻoe e lilo i ka kaumaha, akā he ʻano kikoʻī wale nō
• No ke aha he maikaʻi nā fiber iā ʻoe? ʻO ka ʻoiaʻiʻo Crunchy
• Puluniu maikaʻi, Fiber maikaʻi - Pehea nā ʻano ʻokoʻa iā ʻoe