Pehea e hoʻohui ai i ka fiber i nā meaʻai e lilo ai ka kaumaha

Anter

• ʻO ka ʻaina kakahiaka - seed flax
• Ma mua o ka ʻaina awakea a me ka ʻaina awakea - Semente de Chia
• ʻAina awakea - Quinoa
• ʻO kaʻaina awakea - Hua Paukū
• Mea ʻai māmā - Amaranto

Kōkua nā hua i ka lilo o ke kaupaona no ka mea waiwai lākou i nā olonā a me nā protein, nā meaola e hoʻonui ai i ka māʻona a hoʻoliʻiliʻi i ka makemake, i nā momona maikaʻi e kōkua i ka pale ʻana i nā maʻi puʻuwai a me nā huaora a me nā minelala e hoʻomaikaʻi ai i ka hana o ke kino a hoʻoikaika i ka ʻōnaehana pale.

Hiki ke hoʻohui ʻia nā ʻano Chia, flaxseed a me ka paukena i nā wai, salakeke, nā yogurts, nā wikamina a me nā hoʻomākaukau e like me nā pīni a me nā purees. Hoʻohui ʻia, hoʻopili ʻia kekahi mau mea hoʻomākaukau i kēia mau hua i ka hana ʻana i ka berena, nā pōpō a me nā pasta, e kōkua ana i ka hōʻemi ʻana i ka nui o ka palaoa a me ke kō i loko o kēia mau meaʻai a makemake i ka pohō kaumaha.

Inā ʻaʻole ʻoe makemake e heluhelu, e nānā i nā ʻōlelo aʻoaʻo ma kēia wikiō aʻe:

ʻO ka ʻaina kakahiaka - seed flax

Pono e haki i ka flaxseed ma mua o ka hoʻohana ʻana a hiki ke hoʻohui ʻia i ka waiū a i ʻole nā ​​wai wai no ka ʻaina kakahiaka. ʻO kēia hua i kēia mau waiwai:

• Puluniu: kōkua i ka pale ʻana i ka constipation, kaohi i ka glucose koko a me ka cholesterol a hoʻēmi i ka makemake;
• Kumuʻiʻo: ka hoʻomaikaʻi ʻana o ka ʻōnaehana pale pale;
• Lignans: pale i ka umauma a me ka maʻi ʻaʻai prostate;
• Omega 3: ka pale ʻana i nā maʻi puʻuwai a me ka maʻi ʻaʻai, hoʻoliʻiliʻi o nā triglycerides koko a me ka mumū;
• Nā hui Phenolic: ka pale ʻana i ka ʻelemakule a me ka hōʻemi ʻana o ka lī.

Hoʻohana ʻia ʻo Flaxseed e kōkua i ke kaohi i ke kaupaona a pale i nā maʻi e like me ka maʻi diabetes 2, nā maʻi ate, ke koko kiʻekiʻe a me nā rheumatoid arthritis. E ʻike i ka ʻike hou aku e pili ana iā Linseed.

Ma mua o ka ʻaina awakea a me ka ʻaina awakea - Semente de Chia

ʻO kahi ala maikaʻi e hoʻohana ai i ka chia e hoʻohui i ka punetune he 1 i ka wai a i ʻole ka wai maoli, e kali no ka lulu ʻana o nā hua i ka wai a pehu, a inu i kēia hui ʻana ma kahi o 20 mau minuke ma mua o ka ʻaina awakea a me ka ʻaina awakea, no ka mea e kōkua kēia i ka hōʻemi ʻana i ka pōloli a me ka nui. o nā meaʻai i ʻai ʻia i nā papaʻai nui. Nui ka waiwai o Chia i nā meaola e hoʻomaikaʻi ai i ka hana o ke kino, e like me:

• Omega 3: pale i ka mumū a kāohi i ke kolamu;
• Puluniu: hāʻawi i ka manaʻo o ka māʻona, hoʻemi i ka lawe ʻana o ka momona a hoʻomaikaʻi i ka hana o ka ʻōpū;
• Kumuʻiʻo: ka hoʻoikaika ʻana i nā mākala a me ka pale pale.
• Nā Antioxidants: pale i ka wā ʻelemakule a me ka maʻi ʻaʻai.

Hiki ke loaʻa ka hua chia i nā kala like ʻole, nā mea pono āpau i ke kino, a hiki ke ʻai holoʻokoʻa, me ka ʻole o ka ʻūlū ʻana. E ʻike i nā loina hou aʻe ma Chia e lilo i ka paona.

ʻAina awakea - Quinoa

I ka meaʻai, hiki ke hoʻohana ʻia ka quinoa ma ke ʻano he pani no ka laiki i ka ipu nui a i ʻole ke kulina a me nā pī i nā salakeke, me ka waiho ʻana i nā meaʻai i ka protein a haʻahaʻa hoʻi i nā mea ʻaʻā, kūpono no kahi papaʻai slimming. Aia i waena o nā keu pono o ka quinoa:

• Kumuʻiʻo: hāʻawi lākou i ka ikehu i ke kino a komo i ka hana ʻana i nā mākala;
• Puluniu:hakakā i ka constipation a hāʻawi i ka māʻona;
• Hao:pale aku i ka anemia;
• Omega-3, omega-6 a me omega-9: kōkua i ka mālama ʻana i ka kolamu a pale i ka maʻi puʻuwai;
• ʻO Tocopherol: Nā antioxidant e kōkua i ka pale ʻana i ka ʻelemakule a me ka maʻi ʻaʻai.

Nui ka hua o Quinoa i ka protein a me ka fiber, a hiki ke hoʻohana ʻia ma ke ʻano he pani no ka laiki, ka mea e kōkua ai me ka pohō kaumaha. Pono e hamo ʻia nā hua e ka lima ma lalo o ka wai e holo ana a hiki i ka manawa e hana hou ʻole ai kahi hua maloʻo a hoʻomaloʻo koke ʻia nā hua ma hope o ka holoi ʻana, i nalowale ka ʻono ʻawaʻawa a ʻaʻole e kupu. E ʻike i nā ʻōlelo aʻoaʻo aʻe ma Quinoa e lilo ana ka paona.

ʻO kaʻaina awakea - Hua Paukū

Hiki ke hoʻohui piha i nā hua ʻumeke i nā kopa no ka ʻaina ahiahi, e laʻa. Hiki iā lākou ke hoʻohana i ke ʻano o ka palaoa a hoʻopili ʻia i nā pīni, a hoʻonui ʻia ko lākou mau pono ke kuke ʻia ka hua no 10 mau minuke i ka wai paila. ʻO kāna mau pono:

• Omega-3, omega-6 a me omega-9: hoʻemi i ke kolekole maikaʻi ʻole a hoʻonui i ka maikaʻi o ke kolesterol;
• ʻO Tocopherol: Nā antioxidant e pale i ka ʻelemakule a me ke kanesa;
• Carotenoids: hoʻomaikaʻi i ke olakino o ka maka, ka ʻili a me ka lauoho;
• Makanekiuma a me tryptophan: hoʻonui i ka manaʻo o ka hoʻomaha a kōkua i ka hoʻohaʻahaʻa i ke kaomi;
• Nā Phytosterols: hoʻoliʻiliʻi kolesterol

No laila, kōkua ka hua paukena i ka mālama ʻana i ka kolesterol a me ke kahe o ke koko, nā maʻi i loaʻa mau i ka poʻe e ʻai ana i ka kaupaona. E ʻike pū i nā pōmaikaʻi o ka ʻAilau Pepe ʻAi.

Mea ʻai māmā - Amaranto

Hiki ke ʻai ʻia ʻo Amaranth i hoʻolapalapa ʻia, hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha, a hiki ke pani i ka palaoa palaoa i ka hana ʻana i nā pōpō a me nā kuki no nā meaʻai māmā. Kōkua ia i ke kino e hana ʻoi aku ka maikaʻi a ʻo kāna mau momona:

• Kumuʻiʻo: ka hoʻomaikaʻi ʻana o ka ʻōnaehana hopohopo a me ka hoʻoikaika ʻana i nā mākala;
• Puluniu: hoʻomaikaʻi i ka lawe ʻana o ka ʻōpū a hoʻēmi i ka lawe ʻana o nā carbohydrates a me nā momona i loko o ka ʻōpū;
• Makanekiuma:hoʻemi i ke kahe o ke koko a me ka hoʻomaha ʻana o nā mākala;
• Kalipuna: ka pale ʻana i ka osteoporosis;
• Hao: ka pale ʻana i ka anemia;
• Phosphor: ka hoʻomaikaʻi ʻana i ka olakino iwi;
• ʻO Vitamin C: ka hoʻoikaika ʻana i ka ʻōnaehana pale pale.

ʻOi aku ka nui o nā huaora ʻo Amaranth ke hoʻohālikelike ʻia i nā cereala maʻamau e like me ka palaoa, ka palaoa, ka ʻoka a me ka laiki palaunu, a no ka mea he mau momona ʻaukā kona, he koho maikaʻi loa ia no ka poʻe makemake e lilo ka paona a no nā diabetic. E ʻike hou i nā pono o ka amaranth.