ʻIke i ka nui kūpono o ka fiber e hoʻopau i kēlā me kēia lā

ʻO ka nui pono o ka fiber e hoʻopau i kēlā me kēia lā ma waena o 20 a 40 g e hoʻoponopono ai i ka ʻōpū, e hoʻoliʻiliʻi i ka paʻa ʻana, e hakakā i nā maʻi e like me ke kolesterol kiʻekiʻe, a kōkua i ka pale ʻana i ka maʻi ʻaʻai.

Eia nō naʻe, e hoʻoliʻiliʻi i ka paʻa paʻa, pono ia, i ka hoʻohui ʻana i ka meaʻai i ka momona, e inu i ka 1.5 a i ka 2 liters o ka wai i kēlā me kēia lā e kōkua i ka hoʻopau ʻana i nā feces. Kōkua ka pulupulu i mea e hōʻemi ai i ka makemake, no laila ʻo ka ʻai ʻana i kahi papaʻai waiwai i ka puluniu kōkua pū kekahi iā ʻoe e lilo kaupaona.

E ʻike ai i ka mea e ʻai ai ma ka papahele puluniu kiʻekiʻe e ʻike ai: ʻO kaʻai nui fiber.

I mea e ʻai ai i ka nui o nā fiber i kēlā me kēia lā, pono e ʻai i kahi papaʻai i nā huaʻai, e like me nā hua kuko, nā mea kanu, e like me ke kāpena, nā hua maloʻo, e like me nā ʻalemona a me nā legume, e like me ka pī. Eia kahi laʻana e ʻike i nā meaʻai e hoʻohui i kāu papaʻai e hāʻawi i ka nui o ke fiber i ka lā.

ʻO kahi koho ʻē aʻe e hoʻokō ai i nā ʻōlelo no ka fiber i kēlā me kēia lā e ʻai i ka papaʻai he 1 lā, e laʻa me: wai o 3 mau hua kuko a puni ka lā + 50 g kāpeti no ka ʻaina awakea me 1 guava no ka mea hoʻonoe + 50 g mau pi maka ʻeleʻele no ka ʻaina awakea .

Eia hou, e hoʻonui i ka papaʻai me ka fiber, hiki iā ʻoe ke hoʻohana iā Benefiber, kahi pauka momona e hiki ke kūʻai ʻia ma ka hale kūʻai lāʻau a hiki ke hoʻohui ʻia i ka wai a i ʻole ka wai.

E aʻo hou aʻe e pili ana i nā meaʻai momona-ʻike ʻike: nā meaʻai momona.