He aha nā meaʻai e loaʻa ai ka ʻike?

Hoʻololi ʻia ka huaʻai mai ke kino, no ka mea ʻaʻole i kālai ʻia i loko o ka ʻōpū a me nā ʻōpū, akā hana i nā hana pono he nui i ke kino.

• hoʻonui i ke ʻano ma ka hoʻonui ʻana i ka nui o nā meaʻai i ʻai ʻia,
• hoʻolako i ka papa kuʻuna maʻamau ma muli o ka hoʻomaikaʻi ʻana o ka ʻōpū,
• hōʻemi i ka nui o nā toxins a me nā mea hoʻonā ma ke kino ma muli o ka hoʻopili ʻana a me ka hoʻopau ʻana i nā pūhui hōʻino me nā feces,
• hoʻemi i ka hopena o ka hoʻokumu ʻana o nā pōhaku i loko o nā palaka a me ke kīkī, ʻo ka mea e pau ana i ka stagnation o ka bile a hāpai i nā hana hoʻoikaika o ka hana excretory,
• hoʻoneʻe i nā carcinogens e alakaʻi ana i ka maʻi mai nā palupalu,
• hōʻemi i ka pae o ka cholesterol kino i loko o ke koko i kekahi mau ala: ʻo ka mea mua, ka hoʻolaʻa ʻana o ka papa kai i ke kīpē ʻana o nā lipids mai ka ʻōpū, a me ka lua, ua kōkua lākou i ka hana o ka ʻoi, no ka hana ʻana i nā lipoproteins haʻahaʻa haʻahaʻa.
• hoʻomaikaʻi i ka naʻau ʻana o nā ʻōpū o ke kino i ka insulin, ka hoʻoneʻe ʻana i ka kū i ka insulin a me ke kō o ke koko kiʻekiʻe ma o ka hoʻolohi ʻana i ka hoʻowalewale ʻana o nā hāmeʻa māmā ma loko o ka ʻōpū
• pale i ka hoʻomohala ʻana o nā kaʻina o ke kanesa ma nā ʻōpū liʻiliʻi a me ka nunui ma o ka hoʻemi ʻana i ka mumū a me ka hōʻeha ʻana i ka mucosa gastrointestinal, ʻo ia hoʻi no ka hana ʻana o ka microflora peʻā o nā momona momona me ka hopena anti-cancer,
• ho'ēmi i ka hōʻemi o ka hoʻomohala ʻana i ka maʻi cardiovascular ma ka hoʻemi ʻana i ka nui o nā lipid a me ka glucose i loko o ke kino,
• hoʻoikaika i ka ʻōnaehana pale ma muli o nā kaʻina hana paʻakikī o ka fermentation o ka nui o ka mea ʻai i loko o ka ʻōpū a me ka hoʻokuʻu i nā mea i kōkua i ke hana ʻana o nā ʻano lymphocytes āpau.

Pono i kēlā me kēia lā

Pono ka meaʻai o nā lā a pau i nā pākeke me 20-25 g o ka fiber, a no nā keiki, ʻokoʻa ka ʻano, e like me ka makahiki, mai 10 g i ka makahiki hoʻokahi a 18 mau makahiki i ka wā ʻōpiopio.

ʻO kahi hemahema o ke aniani i ka meaʻai e alakaʻi i ka nānā ʻana, constipation, obesity, ka hoʻomohala ʻana o nā pathogens a me kahi haʻahaʻa o ka nui o ka microflora pono, no laila e pono ai e hoʻonui i ka ʻai me nā meaʻai i loaʻa ka fiber i nā nui.

No ka hōʻalo ʻana i ka hemahema a ma ka hoʻāla ʻana i ka hana o ka papa gastrointestinal, pono pono e hoʻohana i ka lehelehe ma ka māhele like aʻe:

• ʻekolu ʻāpana o ka ʻokoʻa i kēlā me kēia lā - hoʻokaʻa, ma kahi o nā hua a me nā mea kanu ʻai,
• hoʻokahi hapa ʻakolu - insoluble, i ke ʻano o ka cereals, berena a iʻa paha.

ʻO nā meaʻai e loaʻa ai ka nui o ka lehele (papaʻaina)

I waena o nā mea kanu meaʻai a pau, loaʻa ka fiber i nā huaʻala, nā hua i ʻalapula, nā mea kanu huaʻai, ʻaina manamana, a me ka pā. Ke hoʻohana nei i kahi papa inoa o nā meaʻai i momona i ka momona, hiki iā ʻoe ke helu i ke kiko o ka momona o ka meaʻai, a inā pono, e hoʻonui i ka ʻai.

Eia nō hoʻi, i ka hoʻomaka ʻana o ka mālama wela i ka meaʻai (ka ʻai, ka ʻīkē), ka nui o ka fiber e hoʻemi ʻia e ka hapalua, no laila ʻaʻole ia e ʻōlelo i kuke i nā meaʻai ʻai e mālama ai i nā waiwai pono.

No ka hoʻoluhi kaumaha

Aia kekahi kīlaka i ka mea i kau ai ka meaʻai i nā meaʻai kiʻekiʻe i ke kahe, hiki ke hoʻemi i ka paona ma ka 2-4 kg i kēlā me kēia pule ma muli o ka haʻahaʻa haʻahaʻa o nā kīʻaha.

ʻO ka mea nui no ka hoʻolilo ʻana o ka paona i ke mālama ʻana i ka waihona kaloli o kēlā me kēia lā ma ka pā o 1500-1600 kcal a me ka wehe ʻana mai ka papaʻaina o nā ʻono, palaoa (mai ka palaoa palaoa palaoa) a me nā sausages.

Kahi ʻia ka papa kuhikuhi e pili ana i nā meaʻai momona me ka momona a e like me nā rula o ka pono fractional a pono e hoʻopili i ʻekolu mau papa nui a me ʻelua mau kīlapa:

• ʻaina kakahiaka - ʻaila palaoa holoʻokoʻa (oatmeal, buckwheat, bale) me ka pata, nā hua,
• ʻaina awakea - hua ʻai, huaʻai a i ʻole he mau papaʻai o ka ʻaina kofe
• ʻaina awakea - kalolo a me ka ʻala me ka huaʻai hou,
• ʻaina ahiahi - ʻaina pākeke haʻahaʻa me nā hua pā,
• ʻaina ʻaina - nā huahana wai hoʻomoʻa ʻia me ka hoʻohui o ka bran (2 mau pāpaona ma ke aniani o ke kefir a i ʻole ʻōmole Helene).

Hiki ke hoʻohana ʻia i ka nui o ka manawa ʻole, ʻoiai ʻaʻole ia e kue ʻole i nā kuʻuna o ke ʻano maikaʻi a me ka ʻai.

Me ka maʻi diabetes

ʻO kekahi kumu no ka hoʻomohala ʻana i ka maʻi mellitus o ka lua o ka ʻona ʻaʻai ʻole (ka hōʻino ʻana o ka paʻakai wikiwiki), no laila e pono ke kāpae i nā huahana e hoʻopiʻi nei i ka pancreas mai kaʻai ʻana a i haku ʻia i ka ʻai e pili ana i nā mea kanu maikaʻi, cereals a me nā hua me ka nui o ka paka o ka meaʻai kai.

Loaʻa i nā meaʻai momona ka huaʻai i ka haʻahaʻa glycemic index, ʻaʻole e hoʻonui i ke kō koko, a me ka hoʻohui ʻana, hoʻohaʻahaʻa i ka cholesterol, e hoʻonui i ka naʻau o ka insulin a kōkua i ke kūleʻa i ka momona.

No laila, me ka maʻi o ka lua o ka ʻano, nā meaʻai me ka fiber i ka hoʻopili ʻana, ma ka ʻano nui, pono ke hoʻopili ʻia i kēlā me kēia ʻai (me nā protein, nā momona a me nā ʻaloli me kahi kikoʻī glycemic index).

No ka pīpī

Ma muli o ka hoʻopiʻi ʻana i ka pōʻino, ʻo ke ʻano o kahi ola a me ka peristalsis impaired, ua hoʻokumu ʻia nā kīkaha palū i loko o ka ʻōpū, alakaʻi i ka puhaka (nā mea make) o ke kino, ke ʻano o ka polyps a me ka hemorrhoids.

Ke hoʻohana nei i ka momona, hiki iā ʻoe ke hoʻāla i ka huina o nā ʻōpū ma o ka hoʻonāukiuki ʻana i nā mea hōʻeha ma ka membrane mucous me nā māhele o ka flibuble fiber, a me ka hoʻohaʻahaʻa a hoʻonui i ka nui o nā feces, e kōkua ai i ka hoʻohemo ʻana o ka constipation.

Me ka makemake o ka constipation, ʻo ke kumu o ka meaʻai maʻamau i kēlā me kēia lā eʻai i ka momona:

• ʻai pōʻai (palaoa a rye) paha, me ka bran,
• nā ʻāpana mai nā wahi a pau i loko o ka wai,
• nā lau aila ʻaila a me nā ʻōhua (zucchini, kāloti, kāpeti, beets),
• greens (celery, parsley, dill),
• nā huaʻai maloʻo a me nā hua maloʻo (ʻoi aku ka wiwi).
• nā hua paʻiliʻi.

I ka wā hapai, hiki i ka constipation ke hoʻoulu ʻia e nā hana kūlohelohe - ka manaʻo o ka nui o ka progesterone i loko o ke koko, e hōʻalo ana i ka hoʻomaha o nā ʻōpū a me nā ʻawaʻawa. No ka ʻaʻa maʻamau i ka wā hāpai, ma kahi o nā hua a me nā mea kanu, ua ʻōlelo ʻia nō hoʻi e hoʻohana i ka bran mai ka palaoa, oats, rye a inu i ka 1.5-2 lita wai.

Nā Hoʻohui

ʻOiai ʻo kāna mau momona pono, ka momona me ka nui o ka ʻai nui (ʻoi aku ma mua o 40 mau pākēneka i kēlā me kēia lā), e like me ke ʻano o ka floluble fibers, i mea e hoʻonāukiuki ai nā mea kani, a i hui pū ʻia e nā hōʻailona like ʻole:

• ʻūlū
• he ʻano hūnā
• nā ninia
• ʻōpū ʻōpū
• huehue.

Aia kekahi mau maʻi i ka hoʻohana ʻana i nā meaʻai i kiʻekiʻe i ke fiber contraindicated no ka hopena maikaʻi loa i ka mucosa o ka pā o ka gastrointestinal:

• ʻeha ka ʻōpū a me ka ʻōpū duodenal,
• lāʻau lāʻau
• eroses a me ka hoʻopili ʻana i nā maʻi ʻoi,
• ʻeleʻele
• ʻōpū ma loko.

Me nā hōʻailona o kēia mau maʻi, pono e hoʻokaʻawale i nā huahana me ke aniani ʻoliʻoli ʻole mai ka meaʻai, a pono e ʻai wale ʻia nā mea ʻai i loko o ka pā kuke ʻia a i ʻole kupa ʻia.

Kahi aea ka momona

ʻO ka ʻike ʻana i nā mea ʻai i ka fiber e kōkua iā ʻoe e hoʻoliʻiliʻi i kāu meaʻai me nā pōmaikaʻi olakino. Hiki ke hoʻokaʻawale ka papa inoa o ka poʻe i nā ʻāpana.

Loaʻa ka nui o nā meaʻai meaʻai i loko o ka cereals, e like me ka palaoa, oat, pearl barley, buckwheat, laiki a me nā mea'ē aʻe.

He mea nui ia e ʻai i nā cereals palaoa āpau. ʻIli ʻia a hoʻoilo ʻia ma kahi ʻano kūikawā kūikawā ʻaʻole i loaʻa ka fiber. ʻO lākou, ʻoiai e kūpono i nā ʻano mea e kuke ai, ʻaʻole i kūʻai like i nā ʻala āpau.

ʻO Bran - ke koena mau'ōnaehana kumu o ka hana palaoa, e hōʻike ana i kahi ʻōpio paʻakikī, ʻo ia ka 75-80% i haku ʻia no ka pakanui o ka meaʻai. ʻO nā kīpona āpau āpau ka momona, akā ke alakaʻi nei ka bran i ka ikaika.

Ma mua o ka hoʻohana ʻana, e pono ai e hoʻomoʻi i ka bran me ka wai hoʻolapalapa. Pau ke ʻano o ka hui ʻana ma mua o ka ʻai, holoi ʻia me ka wai nui. Kuhi i ka bran i ka papaʻai lohi, e hoʻomaka ana me ka 1/2 tsp. a lawe mai, i loko o kekahi mau pule, i 1 tbsp. la l 3 mau lā i ka lā.

Ma nā keʻena o ke olakino olakino a me nā lāʻau lapaʻau hiki iā ʻoe ke kūʻai i ka bran kāʻei o nā ʻano like ʻole: palaoa, palaoa, bale, oat, laiki. Hoʻohui pinepine ʻia lākou me nā hua a me nā mea kanu hoʻohui.

Leka: Fiber i nā cereals a me ka bran

No ke aha e pono ai ka granulosis, kona hopena ma ke kino

Pehea e ʻai ai ke kanaka, nā mea ʻai e ʻai ai, e hoʻopili pololei ana i kona kūlana o ke olakino, ʻo ia hoʻi o kona helehelena a me ka olakino.

Me ka ʻai ʻana i ke kino kahi nui o nā huaora, nā minerala a me nā mea waiwai ʻē aʻe e hele nei ma kahi ala paʻakikī o ka hoʻokaʻawale, ka hoʻololi ʻana a me ke kao ʻana i loko o ka plasma.

Me ka uila, ʻokoʻa ka kūlana. A ʻoiai ʻaʻole e hoʻokaʻawale ka mea i ʻike i nā mea i makemake ʻia, ʻaʻole i ʻoki ʻia i loko o ka ʻōpū a puka i loko o kona ʻano mua, he mea koʻikoʻi ia no ka poʻe hiki ʻole ke overestimated.

He aha ka hoʻohana o ka paku?

• Hoʻonui nā meaʻai momona i ka momona a hoʻihoʻi i ka hana bowel.
• ʻO kaʻai ʻana i ka nui o ka fiber e kōkua i ka mālama ʻana i kahi palekana palekana akā wikiwiki hoʻi. Mālama kekahi kanaka ma hope o ka ʻai ʻana i nā mahele liʻiliʻi, ma muli o kahi kiliki e nānā ʻole ʻia aku nei.
• ʻO ka nui o ke kō koko koko hoʻohaʻahaʻa a emi.
• Hoʻolā ʻia ka hoʻokūkū o peristalsis.
• Hoʻomaʻemae ʻia ka papahana lymphatic.
• Hoʻomaʻemae ke kino i nā mea o nā mea, nā mea make, nā mea lae a me nā lemus o ka ʻōpū, nā ponoʻai ʻole.
• Holo ka nui o ke kolamu o ke koko, he hopena ia e pale ai i ka hōʻemi ʻana i ka hoʻomohala ʻana i nā maʻi cardiovascular.
• Ua hoʻoikaika ʻia nā leo kuʻuna.
• Wahi a kekahi mau loea, kōkua ka pale i ka pale ʻana i nā maʻi maʻi cancer.

Hoʻokomo ʻia ka Cellulose i kekahi mau ʻano, ʻokoʻa i kā lākou hana.

Hoʻopili pū ka hui o ka hopena i ka pectin, alginates, resins a me nā mea'ē aʻe. Ka hoʻohuli ʻana i ka ʻōpiopio, ua hiki iā lākou ke komo i ka wai nui.

ʻAʻole i hoʻokaʻawale ʻia nā mea hoʻoliʻiliʻi. Pau ka wai, huʻu wale nei ʻo ia e like me nā pōpō. Mālama kēia i ka hana o ka peʻa liʻiliʻi. Hoʻokomo ʻia ka hui unoluble i ka hemicellulose, lignin, cellulose.

Eia kekahi, hoʻokaʻawale ka serat ma o ke kumu i loko o ke aniani a me ka kūlohelohe. ʻAʻohe kānalua i kahi mea i hana ʻia ma lalo o ke ʻano kūlima, he haʻahaʻa ia i ka pono no ke kūlohelohe, ʻo ia hoʻi, i ka mea i loaʻa i kahi huahana.

E makaʻala! ʻO nā huahana meaʻai e loaʻa ana ka momona (hāʻawi kā lākou papa inoa ma lalo) kahi kūlana i ka ʻoluʻolu, e hāʻawi i ke kino i ka nui o ka lā no ke ao holoʻokoʻa, e pale ai i ka overeating a loaʻa ka paona keu, a me ko oukou manaʻo a maʻalahi.

ʻO nā aila holoholona a me nā lau

Loaʻa nā kumulāʻau o nā mea kanu i mea waiwai nui ma mua o nā mea ʻai holoholona (ʻai iki ka hānai i nā mea aʻai), me ka lawe ʻana i ke kino i ka nui o nā minela a me nā huaora.

Akā i ke kūlana me ka launa mea kanu, ʻaʻole pono kēia. ʻAʻole ia i ka ʻai a me ka palaoa paha, ʻo ia hoʻi, e waiho nei ma hope o ka lawe ʻana o kekahi mau aila. ʻO nā meaʻai momona ka hua me ka melemona, ka paukena, ke ake a me ka hua sesame.

Ke koho i ka berena, pono ʻoe e makaʻala i ke ʻano o ka palaoa i hana ʻia mai. Pono e hāʻawi i ka makemake i ka palaoa a i ʻole ka palaoa kāwele. Pono ʻoe e ʻai i ka palaoa mai nā cereals a me nā ʻūlū.

Eia naʻe, he lāʻauʻai palaka, nā lau wale nō i loko o ka thermally, a me nā hua a me nā hua i loaʻa i ka momona o ka meaʻai, no laila ʻaʻole i mālama ʻia ka fiber i ka wā o ka hoʻomākaukau ʻana o ka wai.

Loaʻa ka fiber dietatory i loko o nā nui i nā huaʻai. ʻO ka hapa nui nā almond alern, nā hazelnuts a me nā walnuts a waiwai nui. Loaʻa ka Fiber i nā pistachios, mani, peʻa, cashews.

ʻĀ, no nā maʻi maʻi maʻi he mea nui ia e ʻike inā hiki ke ʻai ʻia nā nati no ka maʻi maʻi, ʻoiai me ka liʻiliʻi o ka ʻikepili kiʻekiʻe

Kēlā cereals a me nā makana

Loaʻa ka Fiber ma ka hapa nui o nā mea:

Hoʻokahi wale nō kūlana - ʻaʻole pono ke cereal i mua o ka hoʻoili ʻana, pono nō ia. Hiki i ka laiki i hoʻomaʻemaʻe ʻia a hoʻōla ʻole e hoʻopihapiha i ka fiber i loko o ke kino, akā ke manaʻo ʻia nei ka bran i ka mea e pono ai i kēia hana.

Nui! ʻO nā mea kanu i ka wā mālama wela e lilo i ka nui o ka fiber, no laila e hāʻawi ʻia ka makemake i nā meaʻai maka.

Noi ʻia kekahi o lākou e hoʻohana pololei ʻia me ka ʻili a me nā huaʻala, ʻo ia nō kēia mau mea i loko o kēia mau lāʻau e ʻike ʻia ʻo ia nā kumu nui o ke aʻa (pono no ka maʻi mellitus maʻi maʻi).

Kālala nui kēia mau mea kanu i ka momona meaʻai:

1. Kīwaha
2. Asparagus
3. Kāpē keʻokeʻo.
4. Broccoli
5. Kāleka.
6. ʻŌpala
7. ʻĀkihi.
8. Beetroot.
9. ʻO ka mea kanu.

ʻO nā ʻelele o ka ʻohana legume nā kumu maikaʻi ʻē aʻe o ka momona sololle a i ʻole insoluble.

He aha ka ʻike?

ʻO kēia ʻano ʻano kūikawā ia i kapa ʻia i ka fiber dietary, ʻaʻole i eli ʻia i loko o ke kino kanaka. ʻO lākou, e komo ana i ka ʻōpū, ua hoʻohuli ʻia i nā molekui gula, mai decompose, ua hoʻoiho ʻia mai ke kino.

Hoʻololi ka huaʻai i ke kō koko koko, he hopena ka hopena ma luna o nā manaʻo i ka piha a me ka pōloli. Mahalo i kēia mau kalaiwa kūikawā, neʻe ka mea ʻai ma o ka digestive tract (gastrointestinal tract). ʻO ka hemahema o kaʻaiʻai i loko o ke kino e hoʻonāukiuki i ka constipation, metabolic ka hanaʻole.

Pono i kēlā me kēia lā

ʻO nā pākeke a me nā keiki, e like me nā mea kanu kaiʻai, e koi ana i kēlā me kēia lā e pili ana i 20-30 g o ka momona o kaʻai. ʻO ka meaʻai o kekahi kanaka, e like me ke kānāwai, ʻaʻole ia e hoʻopili i nā huahana e hiki ai ke uhi i kēia ʻano. Hoʻomaʻamaʻa pinepine nā poʻe i kēlā me kēia makahiki he 15 mau grika o ka fiber i kēlā me kēia lā.

Hoʻonui ka hoʻomaʻamaʻa i ka pono o ka fiber dietary. No nā poʻe haʻuki e komo ana i ka hoʻomaʻamaʻa ikaika, piʻi ka pā i kēlā me kēia lā i ka 38-40 g. ʻO kēia no ka hoʻonui ʻana o ka nui a me ka helu o ka calorie.

ʻO Fiber Synthesized a i ʻole laupaʻa?

Hiki ke lawe i ka Fiber ma ke ʻano o nā papa a me nā lako hāmeʻa. ʻOi aku ka haʻahaʻa kikoʻī o ka synthesized i nā mea kanu o ke kaila kai. Ma 150-200 g kahi pā o ka nui o nā moʻolelo no 5-10%, ʻo ia hoʻi, ʻelua alana o kēlā me kēia lā.

I nā 100 g o nā mea hoʻohui, ke kumu o ia he hua o ka pala a me ka waiū thī, nāʻaila o nā huaʻai o ka millet, oilcake, 5-15 g o ka mea meaʻai momona e helu ʻia no. Ma kahi ʻāpana o ka huahana, ua hoʻokomo ʻia lākou me ka palaka kala, a, no laila, ke aniani ka 1-2 lāk o ka fiber.

No ke aha i hapa ʻole ai ke kanaka o kēia mau mea i ka pae?

ʻO ke kumu ke waiho nei i loko o ka papaʻai, nā mea momona, nā kīmaha, nā huahana mai ka palaoa, ʻo ka māla keʻokeʻo no ka hōʻiliʻili, nā ʻeke ʻōpala a me nā huahana ʻē aʻe e hoʻomaʻamaʻa nei i nā huaora a me ka fiber. ʻAʻole hiki ke hoʻopiha i kēia hema i nā huaā paʻakikī a me ke aniani synthesized.

Inā ʻaʻohe mau mea kanu i ka papaʻaʻai, a ʻai wale nā ​​hua i ka candied a i ʻole nā ​​ʻano ʻē aʻe me nā koina wikiwiki, pili iki kēia hopena i ke olakino, hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā maʻi o ka maʻi, nā maʻi o ka ʻōnaehana cardiovascular, a me ka momona. ʻO ka pale ʻana i kēia mea hiki i ka hoʻohana ʻana i nā meaʻai kūlohelohe, ka mea e hoʻolako ai i ka ʻai maikaʻi a maikaʻi.

He aha nā meaʻai e loaʻa ai ka momona?

ʻO ka legumes, Turkish a me nā pīni maʻamau, ka palaoa palaoa palaoa āpau, ka bran a me nā alpoko e loaʻa ana ma kahi o 10-15% o ka meaʻai meaʻai mai kona momona maikaʻi. ʻO kahi mahele liʻiliʻi o kekahi o kēia mau huahana e hiki ai iā ʻoe ke kiʻi iā 5-10 g o kēia hōʻokiʻoki.

Hoʻolilo ʻia ka lewa mai ka lettuce, keʻokeʻo a me ka cauliflower, nā ʻuala ʻole kālai ʻia, ka ʻuala, ʻalaʻa, ka broccoli, paukena, kāloti, mau ʻala ʻāpala, asparagus, pasta mai nā huapalaʻi a pau, nā kīʻaha, nā maiʻa, nā huaʻala, nā paʻala, nā blueberries, ka ʻula, ka ʻoliima , mangoes, naana.

Ka hoʻopili maikaʻi ʻana i ka lau

ʻO ka hikiʻole o ka fiber ke loaʻa i nā hopena maikaʻi ʻole. ʻO kaʻai nui i ka nui o ka papa ʻaina meaʻai e hiki ai ke lūlū. Hoʻomaʻawale kēia kalaiwa kūikawā i ka loaʻa ʻana o nā mea kanu i pono no nā mea hoʻokūkū e hahai ana i kahi meaʻai e loaʻa ai ka nui o ka mus.

Hoʻohana ʻia ka helu o kēlā me kēia lā i kekahi mau manawa:

• 5 g ma ka ʻaina kakahiaka - porridge a granola paha,
• 10-15 g no kaʻaina awakea - legumes a brown raiki, nā hua,
• 10 to 15 g no ka pāʻina awakea - avocado, green vegetables.

He ʻano paha ke papa ʻaina. ʻO ka mea nui, ʻo ia ke hoʻokō me ke kapu i ʻōlelo ʻia.

Nā Pūnaewele Hole

Kūkulu ʻia nā ʻikepili i ke kelepona ma nā "kuhikuhi kumu kūpono" a ʻaʻole hiki ke ʻike ʻia he kumu o ka 100% ʻike maoli. ʻO ka nui o ke kai momona e pili ana i ke ala o ka ulu a hoʻomākaukau hou i ka hoʻohana ʻia. ʻO ka kuke ʻana i ka palupalu, kahi e hoʻomaʻamaʻa ʻia ai ke kino a me ke komo ʻana i kēia kākena.

ʻAʻole hiki nā āpau āpau. I nā nui, grapefruit aia ma luna o ka papa inoa o nā punawai fiber. Hoʻokahi haneli o ka pēpē i loaʻa ka nui o 1.5 g ʻOi aku ka maikaʻi o ka mea e pili ai i nā meaʻai he nui ka momona ma mua o nā helu.

ʻO nā pono a me ka hōʻino o ka pā

ʻO ka momona ka mea o nā meaʻai e hoʻokaʻawale i ke kūlohelohe, he pono e hana i ke kumu o nā sela o nā aea. ʻAʻole hana pilikino ke kino kanaka i kēia mau meaʻai meaʻai, no laila ua koi ʻia ka loaʻa iā lākou ma ka ʻai. I kēia hihia, pono ke komo ʻana i ka meaʻai i kekahi hui kūikawā o nā palaka ʻana i ka ʻōpū ʻaʻole hiki ke hoʻāʻo ʻia. Hiki i nā ipo nā lau a i ʻole nā ​​palupalu palalaha. ʻO nā ʻāpana ʻai huina ka nui o ka cellulose, aʻo nā mea palupalu i loaʻa i ka résin, pectins a me nā cellulose. I keia ala hiki ke palupalu palupalu i ka hoʻopau ʻana i ka wai o gastric.

ʻAʻole hiki i ke kanaka kino ke komo pono i ka nui kai kai, ko lākou ʻōpala hakakā e hiki ai i ka meaʻai ke noho i loko o ka ʻōpū i kahi manawa lōʻihi, e hāʻawi ana i ka piha o ka maʻa. Mahalo iā lākou, ʻai liʻiliʻi kekahi kanaka, e ʻae ana iā ia e hoʻokō pono i kona kaumaha. Me ka fiber, hiki iā ʻoe ke haʻalele i ka constipation. Kōkua ia i ka hoʻokuʻu i ke kino mai nā carcinogens, aia i loko o nā nui he nui e hiki ai ke hoʻomāoʻewaʻi.

ʻO nā fibar fibers, aia i loko o ka papa gastrointestinal, hana i nā hana pono he nui. Kōkua lākou i ka hoʻopaʻa ʻana i nā pae glucose koko, hoʻoneʻe i ka cholesterol maikaʻi ʻole a hoʻoponopono i ke kaumaha o kahi kanaka. Mai kahi hiʻohiʻona o ka ikehu, ʻaʻole hāʻawi ka ʻai i nā pono i ke kino, akā e hiki iā ʻoe ke hoʻokū i ka hana o nā mea āpau.

ʻIke ʻia nā mea kanu he 35-145 g ka nui o ka momona i ka pākeke i kēlā me kēia lā, pono wale nō nā keiki he 10. g I ke keiki e ulu ai, nui ka māhuahua no ka hoʻonui ʻana i ka 1 g i kēlā me kēia makahiki, no laila, pono ke keiki a 5 makahiki e hoʻopau i ka liʻiliʻi o 15 g. Pono nā meaʻai eʻai i ka 35 kalā o ka fiber i kēlā me kēia lā.

Pono pono nā hua wili polu no ka hoʻoponopono maoli ʻana o nā pae glucose i ke kino. Akā e hoʻokomo i nā huahana like i kāu meaʻai e hoʻohaʻahaʻa i nā manawa o ke kino e hoʻomaʻamaʻa i ia ʻano ʻai. ʻO kahi hoʻololi i ka pono kūpono e hiki ke hoʻopili i nā pilikia o ka ʻōpū.

Hoʻonui ka mālama wela i ka helehelena o nā fibers, no laila e hoʻemi ʻia ko lākou waiwai pono. E hoʻopau pono i ke kino, pono ʻoe e ʻai i nā hua hou. Pono nā wahine hāpai i nā ʻāpana nui e pale i ka constipation. Akā ʻaʻole iʻoi aku ka nui o nā hua i momona a ʻoi aku ka 25% o nā mea ʻai a pau, inā ʻaʻole hiki ke hoʻowalewale ʻia.

Mai kahi hiʻohiʻona o ka nānā, he mea maikaʻi ke serat no ka mea nui, ʻoiai e pili nui ana i ka momona nui. ʻO kēia no ka mea ʻaʻole kēia mau meaola meaʻai i ka waiwai o ka waiwai i loko o lākou iho, ʻo ia ka mea ʻaʻole lākou e hoʻohui i ka kilogram. ʻO kā lākou heleʻana he kuleana nui i ka meaʻai a ka mea kau kaumaha, ʻoiai lākou e hoʻomaʻemaʻe i ke kino a hoʻomaʻamaʻa i ke kaumaha.

Hoʻokumu ʻia ka hapa nui i nā meaʻai me nā momona momona. ʻIke ʻia nā palalula ʻōlehu i nā hua he nui, kahi a ke nānā ʻia, hoʻohuihui i ka wai a hoʻokaʻawale i kahi o nā mea a pau a me nā meaʻala. Ma waho aʻe o nā pono o ka meaʻai meaʻai, Pono ke kālai no ka pale ʻana i ka constipation. Mahalo i kāna mau waiwai, e hoʻoheheʻe ai a hoʻonui i nā lehulehu fecal, hoʻoikaika i kā lākou maʻalahi maʻalahi.

E kamaʻilio e pili ana i ka pōʻino e hiki ke hoʻoweliweli ka nui o ka fiber intake, maʻi, indigestion, a me ka huhū o ka ʻōpū hoʻi. I mea e pale ai i kēia, he mea pono e hoʻomalu i ka hoʻohana ʻana i nā huaʻi aniani a mai poina e inu i ka wai.

Papa helu hua

ʻO ka hele ʻana o ka leʻa i ka meaʻai he mea nui no ka hana holoʻokoʻa o ke kino holoʻokoʻa. Me kahi hemahema, hiki ke hoʻomohala ʻia nā maʻi o ka papa gastrointestinal a me nā keiki, no laila, pono nā meaʻai e loaʻa i ka momona o kaʻai. He mea kūpono ia e heluhelu i ka papa inoa o nā hua i loaʻa i ka nui o ka fiber.

• Avocado Nui kēia hua i nā huaora C, E, K, B6 a me B9. 100 g o ka pūpū he mau mea e pili ana i ka 6.5 g o ka papa kaiʻaiʻai, ma muli o ke ʻano a me ke ʻano o ka ʻili. Hoʻopili ʻia nā hua ʻōmaʻomaʻo nui ʻōmaʻomaʻo me ka fiber ma mua o nā hua hua uliuli liʻiliʻi. Eia kekahi, pono nā mea avocados i nā momona saturated, e kōkua ana i ka haʻahaʻa kolamu koko.
• ʻAno ʻalani. ʻO ka 100 g hua huahana, hoʻopau ʻia ka 3.5 g o ka fiber. Kūpono kēia mau huaʻai i nā huaora K a me C, a loaʻa pū ka pāhana me ka omega-6 momona, e ʻae iā lākou i ka hopena maikaʻi i ka hana o ka lolo.

• Kalapa he haʻahaʻa glycemic haʻahaʻa a loaʻa iā 9 g o ka fiber no 100 g o ka pūpū. He waiwai i kaʻai, selenium a me ka huaora B9. ʻO ka hoʻohana ʻana i ka niu hiki ke hōʻemi i ka hopena o ka maʻi cardiovascular a kāpae i ka cholesterol maikaʻi ʻole mai ke kino.
• Kaʻapo makahiki hou ka 3 g o ka papa ʻaina meaʻai a, a i kahi ʻano maloʻo - aneane 10 g. Eia hou kahi e pono ai ka hua ma muli o ka pālolo, manganese, keleawe, pantothenic acid a me ka huaora B6. Hiki i nā puʻu ke hoʻoikaika i nā iwi a me nā kīʻaha koko, me ka hoʻomaʻemaʻe ʻana i nā pūpū, ka ʻōpū a me nā ʻōpū mai nā mea huna.

• ʻO ka ʻōlio. Aia he 2.5 g o nā kinona polarona ma 100 g o ka huahana. Hāʻawi kēia mau huaʻai i ke kino o nā mea i nā mea ʻona a kōkua pū hoʻi i ke pale ʻana i ka maʻi bowel. Hiki i nā mea paʻi ke hoʻomaloka i ka pōloli i ka wā lōʻihi, ʻo ia ka mea nui i ka wā eʻai ai.
• Lā. ʻO kahi aniani o nā hua hua no kahi 46% o nā fiber. Ke kōkua nei lākou e hoʻololi i ka pae o ka glucose a me ka kolamu ma ke koko, a hoʻopaʻa pū i ka gastrointestinal tract. Hiki iā ʻoe ke hoʻohana i nā lā maka a i ʻole he ʻono.

• Qiwi 100 g ka nui o 3 g o ka papa o ka meaʻai, 9 g o nā puna a me 0.3 g o nā momona poli. Hiki ke kōkua i ka hua e hoʻoikaika i ka ʻōnaehana pale, hoʻoulu ai i ka hana collagen, me ka hoʻomaikaʻi ʻana i ka hoʻoneʻe ʻana.
• Panana Hoʻonui kēia hua i nā huaora B6 a me C. ʻO nā hua awelika e pili ana i ka 3 g o ka fiber, e kōkua ana e hoʻomaikaʻi i ke kūlana o ka kopila a hoʻopaʻa i ka manaʻo o ka pōloli. ʻO nā maiʻa kīnā ʻole i ka pika a me nā pectin, e hoʻemi ana i ke kiʻekiʻe o ka glucose koko a he hopena maikaʻi ke olakino o ka naʻau.

• ʻAukala piha ka 2.3 g o ka fiber i ka 100 g o nā hua. Me ia, hiki iā ʻoe ke hoʻomaikaʻi i ka hana o ka pēpē gastrointestinal a me ka microflora ponoʻī. Hoʻonui ka ʻōpiopio i ka pale a hoʻopau i nā palakolo kolamu.
• Persimmon. Ma kahi o 6 g nā meaʻaiʻaiʻai i kēlā me kēia hua. Ke pale aku nei i ka manaʻo o ka pōloli ma muli o ka pectin i loko o ia mea, e hoʻopaʻa ana i ka pae o ke kō i loko o ke koko.

ʻO nā meaʻai e loaʻa ai ka nui o nā fiber

Howa - kekahi o ke ala maikaʻi no ka nalowale ʻana o ka paona, mālama i ka hana maʻamau o ke kōpoki. No laila, ʻo kēlā me kēia kanaka e pili ana i kāna olakino e pono e hoʻopili i nā meaʻai a me nā fiber i loko o kāna meaʻai i kēlā me kēia lā e pale i nā toxins mai ke kino, i pale ʻole ai i nā maʻi o ka ʻōnaehana cardiovascular.

Ua hoʻokaʻawale ka huapalapala i nā ʻano ʻelua:

Nā meaʻai momona loa o nā ʻano mua, - nā huaapolo, kāpeti, nā hua pāpaʻi, broccoli, palaoa wīwī, nā hua like ʻole, nā hua, nā oats. Hiki ke hoʻololi ʻia kēlā mau lepa i ka lahilahi e like me ka leʻaleʻa, mālama pono i ka ʻōpū.

Hoʻolaha kūleʻa i nā meaʻai e like me nā legumes, nā mea kanu (ka mea nui i ko lākou), i ka ʻili o nā mea ʻala a me nā hua.

He aha nā meaʻai e loaʻa ai ka ʻike?

ʻO 20-30 mau pulama o ka nui o ka fiber e lawa no ka pākeke e pale aku i nā pilikia me ka hoʻowalewale ʻana, ka microflora ponoʻī, ka hoʻopau ʻana o nā mea make a me nā metala kaumaha. No laila, he mea nui e ʻike ai i nā meaʻai i loaʻa ka fiber.

Aia ka nui o nā mea kanu mea kanu:

Hoʻomaka ka papa inoa o nā meaʻai i loaʻa ka nui o ka fiber me nā mea maʻamau. Karoti, kukama, kamato, beets, pīni, pōpoki, broccoli, nā ʻōpala - nā lau momona momona.

ʻO nā huahana hua nā huaʻai, nā huaʻai a me nā kiniki. ^ E Ha yM. ʻOi aku ka puna, nā ʻuala, nā hua waina, nā peaches, pistachios a me nā fiku.

Akā: ʻo ka mea ʻike kiʻekiʻe kiʻekiʻe ka:

nā ʻanoʻokoʻa ʻē aʻe.

Pono a maikaʻi berena bran.

E nānā ʻia pono e hoʻopau nā meaʻai nui, ʻaʻole lākou e hoʻokō ʻia i ka mālama wela.

Hōʻalo i nā meaʻai hoʻohui i loko o nā meaʻai: inulin, polydextrose, maltodextrin.

Nui ka poʻe i hoʻopau i ka waiū, nā iʻa, nā ʻiʻo, ka tiū, me ka manaʻo e hoʻomaikaʻi lākou i ko lākou kino me nā hua momona, akā ʻike mākou i kēlā he meaʻai ʻai-fiber iki.

ʻO ka nui o ka fiber i ka meaʻai

Kahi papa inoa o nā meaʻai momona. ʻO ka nui o ka mīkini i loko o nā huahana i hōʻike ʻia no kēlā me kēia 100 mau grine:

Kau a me ka pī - 15%,

Paʻa keʻokeʻo a me ka palaoa - 8%,

ʻOi a me ka bale - 8-10%,

Nuts, almonds, olives -10-15%,

Nā lau momona hou - 2-5%. Nā mea kanu me nā momona loa: nā pīpī uliuli, nā pua Brussels, broccoli, asparagus, kāloti,

Berries - 3-7%. Loaʻa i ka hua ʻōpiopio a me nā ʻeleʻele ka leo piha loa,

Nā hua hua a me nā citrus - 5-10%. Loaʻa ka hapanui o ka mana i nā huaʻa i kēia manawa: ka maiʻa, nā ʻoni, nā hua a me nā hua ʻoma.

Papa Kiʻi

Hiki iā ʻoe ke hana wikiwiki i kahi papaʻai me ka hoʻokomo ʻana i nā meaʻai e loaʻa ana ka fiber. hoolaha ʻia e econet.ru

Naka, akakāhea ʻana

Nā huaʻai a me nā hua waina

ʻIke liʻiliʻi ʻia nā hua a me nā huaʻai i momona ka meaʻaiʻai. Nui ka nui o nā māla i nā hua maloʻo, nā lā, nā maʻa, nā apricots maloʻo. Inā ʻike ka ʻai i ke kakahiaka o kahi kanaka i kēia muleka olakino, e hoʻolako ʻia ia me ka hoʻonui ʻana i ka ikehu a me ka ikehu no ka lā holoʻokoʻa.

Pono pono e ʻai pinepine:

E hōʻalo kēia mau hua i ke kino o ka nele o ka fiber.

Pākaukau o ka nui o ka fiber i ka meaʻai

Kūpono ʻia nā ala i nā fiber i ka grika no ka lawelawe

Pilikua meaʻai no ka lilo ʻana o ka momona

ʻAʻole wale ke ʻano o ka meaʻai ʻokoʻa wale nō ke loaʻa i ke olakino maikaʻi a nānā i nā hiʻohiʻona, akā he ala maikaʻi loa ia e emi ai ke kaupaona inā e hoʻopiha ʻoe i ka mea ʻai me nā meaʻai i momona.

Hoʻopili kēia ʻona i nā mea āpau a me nā hōʻiliʻili nui o nā momona, no ka hana hou a me ka lawe ʻana mai i ke kino.

Hoʻomaikaʻi kēlā mau hoʻomaʻemaʻe ikaika i ka hoʻowalewale ʻana a me ka pīpī palu. Eia kekahi, e hoʻemi ʻia ka ʻike o ke kō a me ka kolamu ma loko o ke koko, a he ala pololei kēia e hōʻemi ai i ke kaupaona, ʻaʻole koi ʻia nā lāʻau lapaʻau momona.

He aha ke ʻano o ke aniani o kēlā me kēia lā ka hopena, nā hopena o ka overdose a me ka hemahema

Pono ka pākeke e hoʻopau i ka 25-30 mau grama o ka fiber i kēlā me kēia lā. I ka wā o ka lawe ʻana i kahi keiki, pono ka wahine e loaʻa ka mākaukau mānoilo, no ka mea e kōkua kēia mea i ka makuahine e manaʻo ai e hoʻāla i nā ʻili a lawe mai i ka constipation.

Nui! Mai hoʻohiolo pono iā ʻoe iho, ke kuhikuhi ʻana i ka hoʻomākaukau ʻana i nā meaʻai ʻai nāu. ʻAʻole pilikino ka hoʻokele ʻana o ka leo i ka meaʻai, ʻaʻole wale ia e pōmaikaʻi ai i ke kino holoʻokoʻa.

No ka hoʻolālā meaʻai kūpono, pono ʻoe e kamaʻilio i ke kauka!

Me ka loaʻa ʻole o ka mālamalama, hiki i nā hōʻailona like ʻole:

• maʻi maʻi
• constipation pinepine
• ko loko a me waho.
• pilikia pilikia,
• nā maʻi like ʻole
• ka hopena o ka hoʻomohala ʻana i ka maʻi mellitus a me ka atherosclerosis.

ʻOiai ʻo kēia, hōʻemi ka ʻona hoʻonaninani i nā mea maikaʻi ʻole.

Huli pinepine ia e alakaʻi i ka lemulewa, ka honu ʻana, ka hōʻemi ʻana o nā mea palupalu. Eia kekahi, aia kahi hōʻino i ka hana o ka hoʻopili ʻana i nā minela, nā waiora a me nā mea koʻikoʻi.

ʻO nā contraindications no ka hoʻohana ʻana i ka fiber ka maʻi ʻoi ʻana o nā ʻōpū a me ka ʻōpū, nā maʻi maʻi maʻi. Hana ke ʻano i ka wili i ke kino kanaka. Eia nō naʻe, pono e hoʻokokoke i ka hoʻolālā hoʻonohonoho ʻana me ke kuleana a me ka makaʻala.

ʻO nā hua a me nā huaʻai

Hāʻawi ka huaʻai i ke kino e nā hua hua hua (nā pua, nā hua ʻōpala, nā aprikika, nā hua waina, nā maiʻa), me ka huaʻai (currants, raspberry, strawberry). Pono nā hua maloʻo i ka meaʻai - kohi, ʻōpoki maloʻo, nā lā.

Aia ka nui o nā fiber i loko o ka peel, akā pono e noʻonoʻo ʻia i lawe ʻia i nā hua, no ke kumu o ka halihali a me ka mālama lōʻihi, mālama ʻia me nā ala kūikawā. ʻO ka ʻili mai nā huahana mai nā ʻāina ʻē e ʻoki a holoi ʻia pono ma lalo o ka wai kahe ʻana me ka hoʻohana ʻana i ka pōpoki paʻakikī.

Hoʻonohonoho ʻia e ʻai i nā hua a pau a me nā hua. Makemake ʻoe e inu i ka wai? Pono e pīpī me ka pulp, a laila e mālama ka nui o nā meaʻai kai.

ʻO kahi punawai momona maikaʻi o ka momona meaʻai he huaʻai hua. He mea pono e hoʻohui pū i ka ʻai, ka ʻuala, kāloti, ka beets, kukama, asparagus, spinach, a me ka hui pū kekahi - nā lentil, nā pī, nā pī.

I ka wā mālama wela, hoʻopau ʻia nā hua hao hollow. Pono e hāʻawi i ka makemake i nā mea ʻai i hiki ke ʻai maka.

ʻO nā Walnuts a me nā hazelnuts, cashews, almonds raw, mani, a me ka pistachios hoʻi, iʻa liʻiliʻi me ka ʻaila a me ka paʻakai, hiki ke hoʻohanohano i ka nui o ka makana.

Hoʻopili i nā mea i luna aʻe, ʻoi ʻia ke ʻai i nā hua flax, maukati a me nā mea kanu meli. I ke kūʻaiʻana i nā huahana o ka palaoa, ʻoi aku ka maikaʻi e koho i ka pasta i hana ʻia mai ka palaoa durum a me ka palaoa palaoa.

Hoʻohuʻi a me nā mea ulu Insoluble

He mea maʻamau ia e hoʻokaʻawale i ka fiber i loko o nā ʻano huki i hoʻonā ʻia a me nā unoluble. Pono ke kino o nā ʻano ʻelua i ka papa o ka meaʻai. ʻOi aku ka nui o nā meaʻai ma ka papa ʻaina, ʻoi aku ka maʻalahi e mālama i ka kaulike.

ʻAʻole i hoʻokaʻawale nā ​​mea kanu lāʻau. Hoʻopili lākou i ka wai, hoʻonui i ka nui o nā feces. Ke hele nei ma loko o nā ʻāpana o ka transit, e kāpae nā serat i nā palia mauʻu.

Palapala: Soluble fiber i nā meaʻai (pectins)

ʻO ka nui o nā pectins i ka līlī. Hoʻokomo ʻia kā lākou helu ma ke ʻano he ʻokoʻa, ka pae o ka ʻalū o ka huahana a me nā mea ʻē aʻe. Hoʻopili i nā pectins, nā kīʻaha kīpī o nā kīʻaha o nā inulin, mucus, nā momi, nā kumu kūlohelohe. Hoʻokomo kēia mau mea i nā kaʻina hoʻomaʻemaʻe i ke koko, e wehe i nā toxins a me nā waikawa momona i nā kiko, a wehe aku i ka cholesterol kino.

Ka helu ʻona

ʻAe ʻia nā meaʻai momona e pono no nā mea āpau mai ka wā kamaliʻi. ʻO ka helu o kēlā me kēia lā:

• I nā makahiki he 4 - 19 g,
• I nā makahiki 8 - 25 g,
• ʻO nā keikikāne ma lalo o 13 makahiki - 31 g,
• ʻO nā ʻōpio a me nā kāne makua - a i ka 38 g,
• ʻO ke kaikamahine a me nā wahine - i kēlā me kēia lā 25-30 g.

I ka wā hapai, ka like o ka nui o ke nahu i hoʻopau ʻia. Hoʻoulu ʻo nā mea kanu i ka hana bowel a kōkua i nā makuahine e hoʻohālikelike ana i ka constipation.

Nā hiʻohiʻona o ka hoʻoliihili fib

Nui ka poʻe i ʻike he mau meaʻai me kahi kiʻekiʻe glycemic index a kiʻekiʻe. Hāʻawi ka mea i mua i ka ikehu i ke kino, e hāʻawi i ka hoʻoneʻe i ka momona a pōʻino i ke kiʻekiʻe o ke kō.

ʻO nā meaʻai momona kiʻekiʻe he haʻahaʻa ka GI a pākū mālie ʻia. Ma muli o ka hana o ke kaili ʻana o ka meaʻai e hoʻokū pono nei, e hoʻemi ana ka ukana ma luna o ka pancreas. No nā poʻe e makemake i ka lolo maʻi, kōkua ka pale i ka pale ʻana i ka hoʻokahe koko.

Manaʻoʻai: Ke ʻai nei i nā meaʻai i momona ka momona, pono ʻoe e inu i ka wai nui - e pili ana i 2,5 lita i kēlā me kēia lā. Inā ʻaʻole, e pau ana ka cellulose i ka papaʻaina i kāna hana adsorbing.

Ke kaleka ia ka Fiber Ratio

ʻOiai ka ʻike momona kiʻekiʻe, ʻaʻole pono nā huaʻai i ka wā o ka meaʻai. ʻO ka pinepine lākou he index glycemic overestimated a loaʻa i ka nui o nā puna, kahi maikaʻiʻole i ka paona. No laila, ma mua o ka hana ʻana i kahi papaʻai, he mea nui e aʻo i ka māhele o BZHU, nā pāpaona kaloli a me ka nui o ka fiber dietary.

Ka huahelu kalepa nui ʻo Fiber