Pehea e hoʻohana ai i ka fiber e lilo ai ka kaumaha

Anter

• 1. E ʻai i ka fiber me kēlā me kēia pāʻina
• 2. Hoʻohui i ka fiber i nā mea āpau āu e ʻai ai
• 3. Makemake i nā meaʻai āpau

No ka hoʻohana ʻana i nā olonā e lilo ai ke kaupaona, pono ʻoe e ʻai i nā olonā i kēlā me kēia pāʻina, i kēlā me kēia lā, no ka mea lawe lākou i nā pōmaikaʻi e like me ka hōʻemi ʻana o ka makemake a me ka hoʻomaikaʻi ʻana o ka ʻōpū no ka mea ua hopu lākou i ka wai, e hana ana i kahi ʻano gel i loko o ka ʻōpū a hū i loko o ka ʻōpū., kōkua i ka hoʻopau ʻia ʻana o nā feces.

Hoʻohui ʻia, hoʻoliʻiliʻi nā olonā i ka lawe ʻana o ke kō a me ka momona momona, me ka hopena maikaʻi lōʻihi ma ke kaʻina hana kaumaha. ʻO nā pōmaikaʻi ʻē aʻe e pili ana i ka hōʻemi ʻana i kekahi ʻano o ka maʻi ʻaʻai, e like me ka kolone, ka pololei a me ka maʻi ʻaʻai umauma, me ka pale ʻana i ka osteoporosis. E hoʻohana i nā olonā e lilo kaupaona pono ia:

1. E ʻai i ka fiber me kēlā me kēia pāʻina

ʻO ka mea huna i ka hoʻonui ʻana i ka ʻai o ka fiber e koho i nā meaʻai hou e like me nā huaʻai, nā mea kanu, a me nā cereal, i loaʻa nā nui o nā fiber, no laila e hāʻawi ana iā lākou no kēlā me kēia pāʻina. ʻO kahi laʻana maikaʻi o kahi papa kuhikuhi fiber kiʻekiʻe:

ʻOiai aia he ʻelua mauʻano o ka fiber dietary, soluble a insoluble, hāʻawi ʻelua i ka lilo o ke kaupaona a me ka mālama ʻana. ʻO nā kumuwaiwai maikaʻi maikaʻi o ka fiber hiki ke hoʻoheheʻe ʻia i loko o nā ʻūhā o nā hua e like me ka palaoa, nā soya a me nā pīpī, a me nā hua i hoʻopaʻa ʻia. ʻOiai loaʻa nā olonā hiki ʻole ke ʻike ʻia i ka nui o ka nui o ka hua o nā hua e like me nā ʻoma, nā mea kanu e like me nā kāloti, nā ʻoka, a me nā legume e like me ka lentil a me nā pī.

E ʻike ai i ka nui o nā fiber i loko o nā meaʻai maʻamau e ʻike ai: Nā meaʻai momona i ka fiber.

2. Hoʻohui i ka fiber i nā mea āpau āu e ʻai ai

ʻO kekahi ala e hoʻonui ai i ka lawe ʻana o ka fiber i kēlā me kēia lā e hoʻohui i ka punetune o ka ʻoka a i ʻole bran i ka waiū, yogurt a i ʻole sup, e laʻa me. Hiki ke hoʻohui maʻalahi ʻia nā hua Chia, flaxseed a me sesame i nā salakeke a me nā saladi hua.

Hiki iā ʻoe ke waiho i kēia mau mea i loko o nā ipu liʻiliʻi a loaʻa mau iā lākou ma ka lima e hoʻohui i ka wai a i ʻole yogurt ke hana nei ʻoe, a pēlā e hoʻonui ai i kāu lawe fiber me kēlā me kēia pāʻina.

Ma waho aʻe o ka ʻai ʻana i ka fiber i kahi ala kūlohelohe, pono paha ia e lawe i kahi waihona pulupulu i hiki ke kūʻai ʻia ma nā hale kūʻai lāʻau lapaʻau a i ʻole nā ​​hale kūʻai lāʻau lapaʻau. Hiki ke hoʻoheheʻe ʻia a ʻole insoluble paha kēia mau olonā a hiki ke hoʻohui ʻia i ka wai, ka waiū, tī, hupa a wai wai paha. He ʻono kekahi, ʻaʻohe o kekahi. Hiki ke hoʻohui ʻia kēlā mau mea ʻono i ka wai, ʻoiai nā mea ʻē aʻe e hiki ke hoʻohana ʻia i kekahi wai.

ʻO kahi kikoʻī i mea nui loa e hōʻoia i ka hoʻohana kūpono o nā olonā, inā mai kahi kumu kūlohelohe a mai kahi kumuwaiwai hana, e inu 1.5 a 2 liters o ka wai, tī a wai paha i kēlā me kēia lā.

3. Makemake i nā meaʻai āpau

Hiki ke loaʻa nā meaʻai like ʻole i ke ʻano holoʻokoʻa, e like me ka berena, nā biscuits, ka laiki a me ka pasta a pono e pani kēia mau mea i nā mea i hoʻomaʻemaʻe ʻia, ʻoi aku ka māmā. He ʻono ʻokoʻa ʻokoʻa ko Wholegrains a ʻoi aku ka pipiʻi, akā lawe mai lākou i nā pono olakino he nui, a ʻoi aku ka hōʻemi ʻana i ka pōloli.

E nānā a ʻike i nā manaʻo ʻē aʻe e pili ana i ka lilo ʻana o ke kaupaona i kahi ala olakino e ka ʻai ʻana i nā fiber hou aʻe.