Mea Kākau: Charles Brown
Lā O Ka Hana: 5 Pepeluali 2021
HōʻAno Hou I Ka Lā: 23 Nowemapa 2024
Anonim
AEROBIC DANCE | 25 Minutes Total Body Weight Loss & Fat Burn
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Anter

ʻO nā hua nā kumu maikaʻi o ka fiber soluble a insububle, kahi e hoʻonui ai i ka māʻona ma ka hōʻemi ʻana i ka makemake e ʻai, ʻoiai he gel lākou i loko o ka ʻōpū, me ka hoʻonui ʻana i ka palaoa fecal a me ka hakakā ʻana i ka constipation, me ka pale ʻana i ka maʻi ʻaʻai o ka ʻōpū.

ʻO ka ʻike i ka nui a me ke ʻano o ka fiber i ka meaʻai ʻaʻole kōkua wale ia iā ʻoe e lilo i ka paona a mālama i ka mālama ʻana o kou ʻōpū, kōkua ia i ka pale a mālama ʻana i nā hemorrhoids, kaohi i ka maʻi kō a mālama i kou ʻili mai nā pimples.

Puluniu maʻiʻo i nā hua

E hoʻomākaukau i kahi salakeke hua e waiwai i ka fiber e kōkua me ka pohō kaumaha, koho wale i kahi āu e makemake nui ai mai ka papa i lalo, e hāʻawi ana i ka makemake i nā hua i ʻoi aku ka liʻiliʻi o nā calories.

Hōʻike ka papa aʻe i ka nui o nā fiber a me nā calories i loaʻa i 100 mau hua o nā hua.

HuaKa nui o nā olonāKalepona
Niu maka5.4 g406 kcal
Kawaewa5.3 g41 kcal
Jambo5.1 g27 kcal
Kanakaʻole5.1 g242 kcal
Hua hua Passion3.3 g52 kcal
Maiʻa3.1 g104 kcal
Pāleka3.1 g43 kcal

ʻApokila


3.0 g114 kcal
Mango2.9 g59 kcal
Pulehu Acai, me ke kō ʻole2.6 g58 kcal
Papaya2.3 g45 kcal
Peach2.3 g44 kcal
Piʻi2.2 g47 kcal
Mele me ka ihi2.1 g64 kcal
Lemon2.1 g31 kcal
Strawberry2.0 g34 kcal
Plum1.9 g41 kcal
Graviola1.9 g62 kcal
alani1.8 g48 kcal
ʻO Tangerine1.7 g44 kcal
Khaki1.5 g65 kcal
Paina1.2 g48 kcal
Melon0.9 g30 kcal
Hua waina0.9 g53 kcal
ʻāmeleka0.3 g26 kcal

Nui ka hua i nā huaola a me nā minelala like ʻole e like me nā antioxidant a me anti-inflammatories, hoʻomaikaʻi i ka metabolism a me ka detoxifying i ke kino, ʻoiai, ma ka maʻamau, he nui ka wai.


Paipai ʻia ka nui o nā fiber

ʻOkoʻa nā ʻōlelo aʻoaʻo no ka ʻai o ka fiber i kēlā me kēia lā e like me ka makahiki a me ke kāne, e like me ka mea i hōʻike ʻia ma lalo:

  • Nā keiki a 1-3 makahiki: 19 g
  • Nā keiki a 4-8 makahiki: 25 g
  • Keikikāne mai 9-13 mau makahiki: 31 g
  • Keikikāne mai 14-18 mau makahiki: 38 g
  • Nā kaikamahine mai 9-18 makahiki: 26 g
  • Nā kāne o 19-50 mau makahiki: 35 g
  • Wahine o 19-50 mau makahiki: 25 g
  • ʻO nā kāne me ma luna o 50 makahiki: 30 g
  • Nā wahine me ma luna o 50 makahiki: 21 g

ʻAʻohe ʻōlelo aʻoaʻo no nā pēpē ma lalo o 1 mau makahiki, no ka mea, hana nui ʻia kā lākou papaʻai mai ka waiū a me nā huaʻai, nā mea kanu a me ka ʻiʻo lūlū ʻia a miko ʻia hoʻi.

E nānā i nā huaʻai ʻē aʻe e kōkua iā ʻoe e lilo i ka paona:

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