ʻO nā meaʻai kiʻekiʻe he 20 kiʻekiʻe ma ka puluniu soluble

Anter

• 1. Nā pīniʻeleʻele
• 2. ʻO ka pī Lima
• 3. Kupu mai ʻo Brussels
• 4. ʻApekikana
• 5. ʻUala kahiki
• 6. Broccoli
• 7. Kahikina
• 8. Na pea
• 9. Nā piʻa hakuʻala
• 10. Nā kiʻi
• 11. Nectarines
• 12. ʻApelika
• 13. Kāloti
• 14. Mele
• 15. Kahua
• 16. Nā hua flax
• 17. Nā hua pua Sunflower
• 18. ʻO nā Hazelnuts
• 19. Oats
• 20. Pāleka
• Ke laina lalo

ʻO ka pulupuluʻai ka mea momona i nā mea kanu i hiki ʻole i kou kino ke ʻeli.

ʻOiai he mea nui ia i kou ʻōpū a me kou olakino holoʻokoʻa, ʻaʻole hiki i ka hapanui o nā poʻe i nā nui i koi ʻia i kēlā me kēia lā (RDA) o 25 a me 38 gram no nā wahine a me nā kāne, (1,).

ʻO ka pulupulu i hiki ke hoʻoheheʻe ʻia a kōkua ʻole hoʻi e kōkua i ka nui o kāu mau noho a hiki ke hoʻohana ʻia ma ke ʻano he kumu meaʻai no nā bacteria maikaʻi i loko o kou ʻōpū nui.

Kuhi ka fiber soluble i ka wai i loko o kou ʻōpū, kahi e palupalu i kou mau noho a kākoʻo i ka neʻe ʻana o ka ʻōpū mau.

ʻAʻole wale ia e kōkua iā ʻoe e piha a hoʻoliʻiliʻi i ka paʻa paʻa ʻana akā e hoʻoliʻiliʻi paha i kāu kolesterol a me nā pae kō kō ().

Eia nā meaʻai olakino 20 i kiʻekiʻe i ka fiber hiki ke hoʻoheheʻe ʻia.

1. Nā pīniʻeleʻele

ʻAʻole wale nā ​​pīniʻele i kahi ala maikaʻi loa e hāʻawi i kāu mau kīʻaha i kahi ʻano momona akā kahi kumu kupaianaha o ka fiber.

Hoʻokahi kīʻaha (172 gram) i hoʻopaʻa ʻia i 15 mau mika, kahi e pili ana i ka mea e ʻai ai ke kanaka maʻamau i kēlā me kēia lā, a i ʻole 40-60% o ka RDA no nā mākua (, 4).

Loaʻa i nā pīni ʻeleʻele ka pectin, kahi ʻano o ka fiber soluble e lilo i gummy e like me ka wai. Hiki i kēia ke hoʻolohi i ka ʻōlohelohe o ka ʻōpū a hoʻolōʻihi iā ʻoe i ka lōʻihi, e hāʻawi ana i kou kino i ka manawa hou e komo i nā meaʻai ().

He momona nō hoʻi nā pīni ʻeleʻele i ka protein a me ka hao, haʻahaʻa i nā calorie, a ʻaneʻane momona-ʻole (4).

Hiki ke hoʻoheheʻe ʻia ka puluniu: 5.4 gram ma ke kīʻaha ʻekolu hapaha (129 gram) o nā pīni ʻeleʻele i kuke ʻia (6).

2. ʻO ka pī Lima

ʻO nā pīni Lima, i ʻike ʻia he mauʻu bata, nui, pālahalaha, ʻōmaʻomaʻo keʻokeʻo ʻōmaʻomaʻo.

Loaʻa iā lākou ka carbs a me ka protein, a me kahi momona liʻiliʻi.

ʻOi aku ka haʻahaʻa o lākou i ka fiber dietary ma mua o nā pīni ʻeleʻele, akā ʻo kā lākou ʻikepili wailana soluble e aneane like. Aia i loko o nā pī Lima nā pectin puluniʻu i hiki ke hoʻoheheʻe ʻia, e pili pū ʻia me nā kui kō kō i hoʻemi ʻia ma hope o ka ʻai ʻana ().

ʻAwaʻawa ka pī lima maka inā maka a pono e pulu a hoʻolapalapa ʻia ma mua o kou ʻai ʻana (7).

Hiki ke hoʻoheheʻe ʻia ka puluniu: 5.3 gram ma ke kīʻaha ʻekolu hapaha (128 gram) o nā pī lima (6).

3. Kupu mai ʻo Brussels

Hoʻokaʻawale ʻia ka honua i nā ipo a me nā inaina ulu wale ʻo Brussels, akā ʻo ka ʻaoʻao āu e hele nei, ʻaʻole hiki ke hōʻole ʻia ua piha kēia mea kanu me nā huaora a me nā minelala, a me nā ʻākoakoa kaua like ʻole.

ʻO ka mea hou aku, ʻo Brussels sprouts kahi kumu nui o ka fiber, me 4 gram i kēlā me kēia kīʻaha (156 gram) (8).

Hiki ke hoʻohana ʻia ka fiber soluble ma Brussels sprouts e hānai ai i nā bacteria momona pono. Hana kēia i nā huaora K a me B, a me nā lālani momona momona liʻiliʻi e kākoʻo i kou uhi ʻana o ka ʻōpū.

Loaʻa ka maʻi o ke fiber i hoʻoheheʻe ʻia: 2 gram no hoʻokahi hapalua kīʻaha (78 gram) o Brussels sprouts (6).

4. ʻApekikana

No Mexico ʻo ʻAvocados akā ua loaʻa ka hanohano ma ka honua holoʻokoʻa.

ʻO Haas avocados ka ʻano maʻamau. ʻO lākou kahi kumu maikaʻi loa o nā momona monounsaturated, potassium, vitamina E, a me ka fiber dietary.

Hoʻokomo kekahi avocado i ka 13.5 gram o ka fiber dietary. Eia nō naʻe, hoʻokahi lawelawe ʻana - a i ʻole ka hapakolu o nā hua - hāʻawi e pili ana i 4.5 mau gram, 1.4 o lākou e hiki ke hoʻoheheʻe ʻia (9,).

Rich i loko o nā puluniʻu hiki ke hoʻoheheʻe ʻia a ʻole hiki ʻole ke kū, kū ʻokoʻa nā avocados i kēia mea.

Hoʻohālikelike ʻia me nā kumu fiber ʻē aʻe i makemake nui ʻia, loaʻa nā helu haʻahaʻa o nā antinutrients fittate a me oxalate, i hiki ke hōʻemi i ka lawe mineral ().

Hiki ke hoʻoheheʻe ʻia ka puluniu: 2.1 gram i kēlā me kēia hapalua avocado (6).

5. ʻUala kahiki

ʻO nā ʻuala he kiʻekiʻe i ka potassium, beta carotene, B vitamins, a me ka fiber. Hoʻokahi wale nō ʻeke ʻuala liʻiliʻi ma waena o 400% o ka Reference Daily Intake (RDI) o ka wikamina A (12).

ʻO ka mea hou aku, loaʻa i ka ʻuala awelika ma kahi o 4 gram o ka fiber, kokoke i ka hapalua o ia mea e hiki ke hoʻoheheʻe ʻia (12).

No laila, hiki i nā uala ke kōkua nui i kāu huina puluniu soluble i loaʻa.

He mea nui paha ka fiber soluble no ka hoʻokele kaumaha. ʻO ka nui o ia mea āu e ʻai ai, ʻo ka ʻoi aku ka nui o ka hoʻokuʻu ʻia ʻana o nā homone gut-satiety, ka mea e kōkua ai e hōʻemi i kou makemake nui ().

Loaʻa ka maʻi o ke fiber i hoʻoheheʻe ʻia: 1.8 gram no kēlā me kēia hapalua kīʻaha (150 gram) o kaʻuala i hoʻomoʻa ʻia (6).

6. Broccoli

ʻO Broccoli kahi mea kanu koloka e ulu maikaʻi i nā kau anuanu. ʻO ka ʻōmaʻomaʻo maʻamau o ka ʻōmaʻomaʻo, akā hiki iā ʻoe ke ʻike i nā ʻano poni.

He kiʻekiʻe ia i loko o ka huaʻai K, ka mea e kōkua ai i kou hāpulu o ke koko, a he kumu maikaʻi ia o ka folate, potassium, a me ka vitamina C. Loaʻa iā ia nā antioxidant a me nā anticancer (14,).

ʻO Broccoli kahi kumu maikaʻi o ka fiber dietary, me 2.6 gram i 3.5 auneke (100 gram), ʻoi aku ka hapalua o ia mau mea i hiki ke hoʻoheheʻe ʻia (14).

Hiki i ke kiʻekiʻe o ka puluniu ke hiki ke kākoʻo i kou olakino ʻōpū ma ka hānai ʻana i nā koʻohune maikaʻi i loko o kou ʻōpū nui. Hoʻopuka kēia mau koʻohune i nā waikawa momona momona liʻiliʻi maikaʻi, e like me ka butyrate a me ka acetate.

Hiki ke hoʻoheheʻe ʻia ka puluniu: 1.5 gram i kēlā me kēia hapalua kīʻaha (92 gram) o ka broccoli i kuke ʻia (6).

7. Kahikina

ʻO nā turnip nā mea kanu aʻa. Hānai pinepine ʻia nā ʻano nui nui i nā holoholona, ​​akā ʻo nā ʻano liʻiliʻi he hoʻohui maikaʻi loa i kāu papaʻai.

ʻO ka mea momona i loko o ka turnip ka potassium, a ukali ʻia e ka calcium a me nā huaora C a me K (16).

Maikaʻi nō lākou no ka hāpai ʻana i kāu lawe fiber - 1 ʻeke ʻeke he 5 gram o ka fiber, 3.4 o ia mau mea e hiki ke hoʻoheheʻe (6, 16).

Hiki ke hoʻoheheʻe ʻia ka puluniu: 1.7 gram no kēlā me kēia hapalua kīʻaha (82 gram) o nā turnip moʻa (6).

8. Na pea

Māmā a hōʻoluʻolu hoʻi nā pears a lawelawe ʻia ma ke ʻano he kumu pono o ka wikamina C, potassium, a me nā ʻano antioxidant ().

He aha hou aʻe, he kumu maikaʻi loa lākou o ka fiber, me 5.5 gram i hoʻokahi hua liʻiliʻi. Hāʻawi ka fiber soluble i ka 29% o ka nui o ka ʻikepili fiber o nā pears, ʻo ka pectin (18) ke ʻano nui.

Ma muli o kā lākou mau fructose kiʻekiʻe a me sorbitol, hiki i nā pears ke loaʻa i kahi hopena laxative. Inā ʻeha ʻoe i ka maʻi huhū huhū (IBS), pono ʻoe e hoʻokau i kāu lawe ().

Hiki ke hoʻoheheʻe ʻia ka puluniu: 1.5 gram ma ka pākahi kaulike (6).

9. Nā piʻa hakuʻala

Hāʻawi kā lākou ʻano i nā pīni hakuʻala i ko lākou inoa.

ʻO lākou kahi mea nui i ka chili con carne a me ke kumu waiwai nui o ka fiber dietary, carbs paʻakikī, a me ka protein. ʻAneʻane lākou momona-ʻole a loaʻa kekahi o ka calcium a me ka hao (19).

ʻO nā pīni hakuʻala kahi kumu maikaʻi o ka pulupulu i hiki ke hoʻoheheʻe ʻia, ʻo ia hoʻi ka pectin.

Eia nō naʻe, ʻike kekahi poʻe i nā piʻa paʻakikī e ʻeli. Inā ʻo ia ka hihia iā ʻoe, e hoʻomaka me ka lohi o ka lawe ʻana i kāu pīni pīni i hiki ʻole ai ke ʻōhū.

Hiki ke hoʻoheheʻe ʻia ka puluniu: 3 gram ma ke kīʻaha ʻekolu hapaha (133 gram) o nā pīni i hoʻomoʻa ʻia (6).

10. Nā kiʻi

ʻO nā fiku kekahi o nā mea kanu i kanu mua ʻia i ka mōʻaukala kanaka.

Mālama nui lākou, loaʻa ka calcium, ka magnesium, ka potassium, nā huaora B, a me nā meaola ʻē aʻe.

ʻO nā fiku maloʻo a me nā fiku hou nā kumu waiwai o ke fiber soluble, kahi e lohi ai i ka neʻe ʻana o ka meaʻai ma o kou ʻōpū, e ʻae ana i ka manawa no ka lawe ʻana o nā mea momona ().

Ma muli o nā hōʻike anecdotal, ua hoʻohana ʻia nā fiku maloʻo ma ke ʻano he lāʻau home e hoʻomaha ai i ka paʻa paʻa no nā makahiki. ʻOiai kekahi o nā noiʻi i ʻike ʻia ua hoʻopili ka fiku i ka neʻe ʻana o ka ʻōpū i nā ʻīlio paʻa, nele ka noiʻi kanaka ʻana ().

Hiki ke hoʻoheheʻe ʻia ka puluniu: 1.9 gram no hoʻokahi kīhā ʻehā (37 gram) o nā fiku maloʻo (6).

11. Nectarines

ʻO nā nectarines nā hua pōhaku e ulu i nā wahi mahana, mehana. Ua like lākou me nā peach, akā ʻaʻohe o lākou ʻili fuzzy ʻili.

ʻO lākou kahi kumu maikaʻi o nā huaʻai B, potassium, a me ka vitamina E. He aha hou aʻe, loaʻa iā lākou nā mea like ʻole me nā waiwai antioxidant (22,).

Hoʻokahi nectarine medium-size he 2.4 mau huna o ka puluniu, ʻoi aku ma mua o ka hapalua o ia mea e hoʻoheheʻe ʻia (6, 22).

Hiki ke hoʻoheheʻe ʻia ka puluniu: 1.4 gram ma ka nectarine kaulike (6).

12. ʻApelika

Heʻuʻuku nā hua ʻApika, nā hua momona i kau ʻia i ke kala mai ka melemele a i ke ʻalani, me ka ʻulaʻula ʻulaʻula.

Haʻahaʻa lākou i nā calories a me kahi kumu maikaʻi o nā wikamina A a me C (24).

ʻEkolu mau apricots e hāʻawi i ka 2.1 gram o ka fiber, ʻo ka hapa nui o ia mea he hiki ke hoʻoheheʻe ʻia (6, 24).

Ma Asia, ua hoʻohana ʻia nā apricots i ka lāʻau lapaʻau ʻōiwi no nā makahiki, a manaʻo ʻia hiki iā lākou ke pale i nā kānaka mai nā maʻi puʻuwai ().

Hiki iā lākou ke kōkua i ka digestion. Ua ʻike ʻia kahi noiʻi ua ʻai nā ʻiole ʻai i ka fiber mai nā apricots i nā kaupae ʻoi aku ka kiʻekiʻe ma mua o ka poʻe i loaʻa i ka fiber insoluble wale nō ().

Loaʻa ka maʻi o ke fiber i hoʻoheheʻe ʻia: 1.4 gram no 3 apricots (6).

13. Kāloti

ʻO kāloti kekahi o nā mea kanu i makemake nui ʻia a ʻono hoʻi ma ka Honua.

Hoʻomoʻa ʻia a ʻūlū ʻia, nā kāloti kahi mea nui i loko o nā ʻano hoʻomākaukau he nui, akā hiki ke grated ʻia i mau salakeke a hoʻohana ʻia paha e hana i nā mea ʻono e like me ka palaoa kāloti.

Me ke kumu kūpono, ua haʻi ʻia paha ʻoe i kou wā kamaliʻi e ʻai i nā kāloti e kōkua ai iā ʻoe e ʻike i ka pouli.

Hoʻopiha ʻia nā kāloti me ka beta carotene, a hoʻohuli ʻia kekahi o ia mau mea i huaola A. Kākoʻo kēia huaola i kou mau maka a he mea nui ia no ka ʻike ʻana i ka pō ().

Hoʻokahi kīʻaha (128 gram) o nā kāloti ʻokiʻoki i loaʻa iā 4.6 gram o ka fiber dietary, 2.4 o lākou e hiki ke hoʻoheheʻe ʻia (27).

Ma muli o ka leʻaleʻa o ka poʻe i kēia mea kanu i kēlā me kēia lā, hiki ke lilo i kumu nui o ka fiber soluble.

Hiki ke hoʻoheheʻe ʻia ka puluniu: 2.4 gram ma ke kīʻaha (128 gram) o nā kāloti kuke (6).

14. Mele

ʻO nā ʻōpela kekahi o nā huaʻai i ʻai mau ʻia ma ka honua. ʻOi aku ka ʻono o ka hapa nui o nā ʻano, akā ʻo nā mea ʻē aʻe e like me Granny Smith hiki ke ʻawaʻawa nui.

"ʻO ka ʻāpala i kahi lā e kāpae aku i ke kauka" kahi ʻōlelo kahiko i loaʻa paha kekahi ʻoiaʻiʻo, ʻoiai ʻo ka ʻai ʻana i kēia hua e hoʻopili ʻia me ka haʻahaʻa o ka nui o nā maʻi maʻi mau ().

Hoʻopili nā ʻōpela i nā wikamina a me nā minelala like ʻole a he kumu maikaʻi lākou o ka pectin fiber hiki ke hoʻoheheʻe ʻia He nui paha nā pono olakino ʻo Apple pectin, e like me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana o ka ʻōpū (,).

Hiki ke ʻike ʻia nā ʻike fiber soluble: 1 gram no kēlā me kēia ʻāpala kaulike (6).

15. Kahua

He hua tropical ʻo Guavas i ka ʻāina Mexico a me Central a me ʻAmelika Hema. He ʻōmaʻomaʻo maʻamau ko lākou ʻili, ʻoiai hiki i ka pulp ke pae mai keʻokeʻo a i ka hohonu-ʻulaʻula.

Hoʻopaʻa hoʻokahi guava i ka 3 gram o ka fiber dietary, ma kahi o 30% o ia mau mea e hiki ke hoʻoheheʻe ʻia (6, 31).

Ua hōʻike ʻia kēia hua e hoʻoliʻiliʻi i ke kō kō, a me ka total cholestrol, triglycerides, a me nā pae kolesterol LDL (ʻino) i nā kānaka olakino. Ma kahi ʻāpana, pili paha kēia i ka pectin fiber soluble, hiki ke hoʻolohi i ka lawe ʻana o ke kō ().

Hiki ke ʻike ʻia nā ʻike fiber soluble: 1.1 gram no kēlā me kēia hua guava maka (6).

16. Nā hua flax

ʻO nā hua flax, i ʻike ʻia he linseeds, he ʻano ʻeleʻele, melemele, a gula paha.

Hoʻopili lākou i kahi punch nutritious a hiki ke lilo i ala maikaʻi loa e hoʻomaikaʻi i ka ʻike momona o kāu mau mea momona, nā berena, a me nā sereala.

Hiki i ka pīpī ʻana i 1 mau punetēpu o nā hua flax keu ma luna o kāu porridge ke hoʻohui i kahi 3.5 keu o ka puluniu a me 2 gram o ka protein i kāu ʻaina kakahiaka. ʻO lākou kekahi o nā kumu waiwai kumu kanu maikaʻi loa o nā momona omega-3 ().

Inā hiki, e hoʻopulu i nā hua flax i ka honua i ka pō, no ka mea e ʻae kēia i kā lākou fiber soluble e hui me ka wai e hana i kahi gel, kahi e kōkua ai i ka digestion.

Hiki ke ʻike ʻia nā ʻike fiber soluble: 0.6-1.2 gram no ka punetune (14 gram) o nā hua flax holoʻokoʻa (6).

17. Nā hua pua Sunflower

ʻO nā hua pua Sunflower kahi meaʻai māmā momona a kūʻai pinepine ʻia i uhi ʻia e hōʻike i ka puʻuwai sunflower ʻono.

Loaʻa iā lākou ma kahi o 3 mau huna o ka fiber dietary no kēlā me kēia kīhā ʻehā, ma kahi o ka grima e hiki ke hoʻoheheʻe ʻia. ʻO ka mea hou aku, waiwai lākou i nā momona monounsaturated a polyunsaturated, protein, magnesium, selenium, a me ka hao (6, 34).

Hiki ke ʻike ʻia nā ʻike fiber soluble: 1 gram no hoʻokahi kīhā ʻehā (35 gram) o nā hua pua pua pua (6).

18. ʻO nā Hazelnuts

ʻO nā Hazelnuts kahi ʻano momona o ka nut i hiki ke ʻai maka ʻia a i hoʻomoʻa ʻia no kahi ʻono ikaika. Hoʻohana pinepine ʻia lākou ma ke ʻano he mea hoʻohui i nā kī kokoleka a pālahalaha aku.

Hoʻokahi hapahā o nā kīʻaha hazeln pack e pili ana i ka 3.3 gram o ka fiber dietary, ʻo ka hapakolu o lākou e hoʻoheheʻe ʻia. Hoʻohui ʻia, waiwai lākou i nā momona momona ʻole, ka wikamina E, thiamine, a me ka hao (6, 35).

Ma muli o kā lākou ʻike ʻikepili hiki ke hoʻoheheʻe ʻia, hiki i nā hazelnuts ke kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai e ka hoʻohaʻahaʻa ʻana i ka LDL (ʻino) kolesterol ().

Hiki ke ʻike ʻia nā ʻike fiber soluble: 1.1 gram no kēlā me kēia kōkā ʻehā (34 gram) o nā hazelnuts (6).

19. Oats

ʻO ka oats kekahi o nā hua liʻiliʻi a maikaʻi loa a puni. Hiki iā ʻoe ke hoʻohana iā lākou e hana i nā cereala ʻaina kakahiaka, berena, scones, flapjacks, a i ʻole nā ​​hua ʻai.

Loaʻa iā lākou ka beta glucan, kahi ʻano o ka fiber soluble e pili ana me ka hōʻemi ʻia o ka LDL (ʻino) kolesterol a me ka hoʻomaikaʻi ʻana i ke kō kō kō. Ua koho ʻia he 3 gram o ka oat beta glucan i kēlā me kēia lā e hiki ke hōʻemi i kāu makaʻi o ka maʻi puʻuwai (,).

Ma kahi o 1.25 mau kīʻaha (100 mau) o nā maloʻo maloʻo i loaʻa iā 10 gram o ka nui o nā fiber dietary. Hoʻokaʻawale ʻia kēia i 5.8 gram o insoluble a me 4.2 gram o ka fiber soluble, 3.6 o lākou he beta glucan (,, 41).

ʻO Beta glucan ka mea e hāʻawi i ka porridge i kona ʻano momona momona.

Hiki ke ʻike ʻia nā ʻike fiber soluble: 1.9 gram no ke kīʻaha (233 gram) o nā ʻoka i hoʻomoʻa ʻia (6).

20. Pāleka

Hiki i kekahi poʻe ke hoʻopili i ka bale me ka ʻoihana hana, akā hoʻohana pinepine ʻia kēia palaoa kahiko e hoʻonui ai i nā sopa, nā ʻai, a me nā risottos.

E like me ka oats, loaʻa iā ia ma kahi o 3.5-5.9% o ka soluble fiber beta glucan, i hōʻike ʻia e hōʻemi i kou makaʻi i nā maʻi puʻuwai ().

ʻO nā ʻano ʻē aʻe o ka fiber soluble i ka bale ka psyllium, pectin, a me ka gum gum ().

Hiki ke ʻike ʻia nā ʻike fiber soluble: 0.8 gram no kēlā me kēia hapalua kīʻaha (79 gram) o ka bale i kuke ʻia (6).

Ke laina lalo

Maikaʻi ka pulupulu maʻalahi no kou ʻōpū a me ke olakino holoʻokoʻa, e hoʻoliʻiliʻi ana i kāu maʻi o ka puʻuwai e ka hoʻohaʻahaʻa ʻana i ka LDL (maikaʻi) kolesterol a me ke kōkua ʻana iā ʻoe e kaulike i nā kō kō kō.

Inā makemake ʻoe e hoʻonui i ka lawe ʻana o ka fiber i hoʻoheheʻe ʻia, ʻoi aku ka maikaʻi o ka hoʻomaka lohi a kūkulu mālie.

He mea maikaʻi nō hoʻi ke inu i ka wai he nui. E kōkua kēia i ka fiber soluble e hana i kahi gel, kahi mea kōkua i ka digestion a pale i ka constipation.

Loaʻa nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā legume i kahi fiber soluble, akā ʻo kekahi mau meaʻai e like me Brussels sprouts, avocados, flax seed, a me nā pīni ʻeleʻele ka momona o ka hua.