25 mau huaʻai momona
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.
| Hua | Ka nui o nā olonā | Kalepona |
| Niu maka | 5.4 g | 406 kcal |
| Kawaewa | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Kanakaʻole | 5.1 g | 242 kcal |
| Hua hua Passion | 3.3 g | 52 kcal |
| Maiʻa | 3.1 g | 104 kcal |
| Pāleka | 3.1 g | 43 kcal |
ʻApokila | 3.0 g | 114 kcal |
| Mango | 2.9 g | 59 kcal |
| Pulehu Acai, me ke kō ʻole | 2.6 g | 58 kcal |
| Papaya | 2.3 g | 45 kcal |
| Peach | 2.3 g | 44 kcal |
| Piʻi | 2.2 g | 47 kcal |
| Mele me ka ihi | 2.1 g | 64 kcal |
| Lemon | 2.1 g | 31 kcal |
| Strawberry | 2.0 g | 34 kcal |
| Plum | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| alani | 1.8 g | 48 kcal |
| ʻO Tangerine | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Paina | 1.2 g | 48 kcal |
| Melon | 0.9 g | 30 kcal |
| Hua waina | 0.9 g | 53 kcal |
| ʻāmeleka | 0.3 g | 26 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:
Nui I Nā Lā Ano
Ua hāʻawi aku ʻo Kayla Itsines i kāna kiʻi paʻi kiʻi mua loa me kahi leka ikaika