Loaʻaʻia ka fiber ma nā mea kanu, kahi e hana ai e like me ka pūpū e kōkua i nā mea kanu e mālama i ko lākouʻano a me keʻano. ʻAʻole hiki i nā kānaka ke'ō'ō i ke fihi pēlā i ka wā eʻai ai mākou i nā meaʻai o ke kumukūʻai, hiki i ka'ōpū liʻiliʻi i loko o ke kola kahi e mālama ai i ka manawa maʻamau a me ke olakino.
ʻO ka pilikia,ʻo ka hapa nui o nā kānakaʻaʻole lawa ka fiber i kā lākouʻai, akā, e hoʻomaka ana mākou e hoʻololi i nā mea a pau. Eia kekahi o kā mākou mau ala punahele no ka hoʻonuiʻana i kāu iʻai i kēia lā.
1 - E hana i ka hualā hua
ʻO kahi huamona huaʻai kahi mea maikaʻi loa i kaʻai a hiki paha ke lilo i meaʻai. ʻAʻole pono i ka paʻakikī, hoʻohui pono i kekahi o nā hua punahele a me nā hua waina a hoʻohui i kahi wai liʻiliʻi liʻiliʻi a iʻole ke kalo e like me ka lole. Hiki iāʻoe ke hoʻohui i kekahi mau huapalapala no kaʻoi aku iʻoi aku o ka fiber.
2 - KaʻOi Loa Ma muli o ka wai maikaʻi
ʻAʻole mākou e'ōlelo ana i ka waiʻalaniʻaʻole maikaʻi iāʻoe. Loaʻa ka nui o nā huaora a me nā minela. Eia naʻe, i ka wā eʻai aiʻoe i keʻalani a pau e loaʻa ana iāʻoe ka nui o ke fiber, he meaʻoluʻolu a leʻaleʻa, a loaʻa mau iāʻoe nā huaʻai a me nā minela.
3 - Eʻai i nā'ōmole o ka'ōpala a me ka peʻe
ʻAʻole paha nā mea pāʻani a Picky eʻai i nāʻili e uhi i nā hua. ʻOiaiʻaʻoleʻoe eʻai i kaʻulu maia a iʻole kaʻalaniʻala, hiki iāʻoe keʻoliʻoli i nā'ōleʻa a me nā peʻa me nā uhi i paʻa. ʻAʻole wale ka pale e mālama ai i kaʻiʻo i loko, uaʻoi aku i ka hapalua o ka hua o ka hua.
4 - Mai Hoʻokuʻu i kāu Paila
Hiki iāʻoe keʻike i kekahi kumuhana e ulu ana maʻaneʻi. ʻO nā lālā āu e maʻa mau ai i ka wai kūmole he mea maikaʻi paha iāʻoe. ʻO ka nui o ka fipa i loko o ka'eala i loko o kaʻili, aʻaʻohe kumu e hiki ai ke hanaʻia i loko o kāu pālahalaha,ʻo nā pālalaʻuala he meaʻono ia i hanaʻia me ka uala. Eia ke kumuhana: mai kūʻai aku i kaʻuala e komo ana i ka'ōmaʻomaʻo i kaʻili, keʻono ia i kaʻawaʻawa.
5 - E kūʻai i ka 100-hapa o ka palaoaʻaila piha
ʻO ka berenaʻeleʻele he mea no nā makahiki he nui no ka mea maʻamau ka poʻe i ka meaʻaʻala maikaʻi a me keʻano e like me ka palaoa'ōpiopio aʻoi loa,ʻo kaʻono a me ke akamai. Akā,ʻo ka lālā i laweʻia i ka hanaʻana i ka palaoa e lawe nui i kaʻele me ia. Hiki paha i ka palaoa hōʻailona ke loaʻa i kahi meaʻono i loaʻa iāʻoe, akā, mai kāhāhāʻoe inā, ma hope o kaʻaiʻana iā lākou no kekahi manawa,ʻaʻoleʻoe e mālama i kaʻaila keʻokeʻo kahiko loa.
6 - E hōʻiliʻili i nā mea kanu i ka puʻu kōmole
He mea maikaʻi ka mīniʻo Canned no ka mea maʻalahi ia. Hoʻoulu koke i kaʻili o ka fiber (a me ka meaʻaiʻai āpau) ma ka hoʻouluʻana i kekahi mau mea kanu hou a maloʻo paha i kou puʻu a hoʻokuʻu i ka mea āpau a maʻalahi. ʻO nā kāloka,ʻo ka pua aʻo ka uala,ʻo ia nā koho maikaʻi maikaʻi loa. ʻO ka pāʻoihana: e hele i nā meaʻahaʻaina sodium a me nā wāwae i hiki iāʻoe.
7 - E hoʻololi i kaʻalani Brown
Heʻoi aku ka maikaʻi o ka raiki laiki ma o ka laikiʻeleʻele, no ka mea, e paʻa mau ana i ke kūlaʻi fila. Loaʻa iā ia kahi meaʻono momona a me keʻano o keʻano o keʻano e like me ka laiki keʻokeʻo. ʻAʻole nui ma ka laiki'alaiki? E ho'āʻo i ka laiki a me ka quinoa . Ua kiʻekiʻe lāua ma ka fiber ma mua o ka raiki keʻokeʻo a he meaʻono iā lākou iho a i hui pūʻia me ka laiki āpau i loko o ka pila.
8 - Pāʻani i ke Kopa
ʻO nā meaʻai, e like me nā walnuts, pecans, almonds, nuts a Brazil, a me nā'ōpala, he mau kumu maikaʻi o ka fiber, protein, a me nā mea momona maikaʻi. Ua kūpono lākou no ka mea awakea awakea e hiki iāʻoe ke hiki i ka manawaʻaina awakea. ʻO nā hua liʻupaʻa a pau (he'ōpala paha a'ōhinuʻia paha), akā, e makaʻala no nā nūnū i kāhuʻia a me ke kola e hoʻonui i nā calorie āu e ponoʻole ai.
9 - E hoʻohui i nā Berries i Yogurt
ʻO Yogurt kahi kumu maikaʻi loa o ka lāʻau calcium, protein, a me nā huaale maikaʻi. E lawelawe i ka meaʻaiʻai nui ma ka hoʻouluʻana i kahiʻaina'eneke Greco me ka blueberries a iʻole nā hua. E hoʻomoʻi i kekahi mau nīpala aiʻole kahi hale kanu no ka mea nui aku. Drizzle me kahi meli liʻiliʻi no ka hopena o kaʻono.
10 - E hoʻolālā i ka'Ohemeal
Uaʻike mākou he hikiʻole i ka oatmeal ke hōʻani iki, akā, ua kūpono mākou no ia mea. E hoʻomaka me nāʻohi kālaiʻia. ʻIke mākou e hoʻopaneʻe lākou i kahi manawa e kuke ai akā e hilinaʻi iā mākou, ua kūpono ka kaliʻana, aʻaʻole loaʻoe e makemake i ka wikiwiki-ke kuke aiʻole ka'ōwili. ʻO kou kiʻekiʻe oatmeal me nā hua waina, nā hua maloʻo a me ka hoʻopāʻana o ka meli a iʻole ke kokoʻeleʻele no kaʻai kakahiaka maikaʻi.
11 - Eʻai i ka Salalaina i meaʻai
ʻO kekahi o kā mākou mau punahele punahele e hoʻonui i ka maʻi aʻokiʻoki i nā calories,ʻo kaʻaiʻana i kahi sālemaka e hauʻoli loa e lilo i meaʻai. E hoʻomaka me kahi moena o nā'ōpala'ohala e like me ka kale, arugula a me ka'ōina. E hoʻoulu i nā mea hou a me ka luna me kahi waina liʻiliʻi. Inā makemakeʻoe eʻoi aku ka nui o ke kinetona, e hoʻokuʻu i kahi kuʻi, i ka moa a i ka moona.
12 - Pai i nā pīni aiʻole nā Lentils me heʻaoʻao
Leʻaleʻa nā lemu i ke kaula. Ke hoʻolale nui nei ka lawelaweʻana i nā pīni aiʻole nā lepa me kaʻaina awakea a me kaʻaina awakea. E ho'āʻo i ka meaʻaiʻole i ka beans a iʻole e lawelawe i nā pīniʻeleʻele, nā lelo, a me nā pīni ulaula ma kekahiʻaoʻao, ua kiʻekiʻe lākou i ka wela a ua hoʻouluʻia i nā meaʻai. Auwe, a ua maikaʻi nā pī piʻi. E holoi wale iā lākou ma mua o ka kukeʻana.
13 - E hoʻouka hou i nā hua puaʻa hou no kāu mau mīkini
ʻO nā mākī a me ka mīkini he meaʻai pāʻani no nā mea a me nā binge-e nānā i kāu hōʻikeʻike punahele. Akā ua kiʻekiʻe lākou i ka momona a ua haʻahaʻa pinepine i ka wela, no laila e hoʻokuʻu i nā pēpē a lawelawe i nā mea hou hou.
14 - E ho'āʻo i ka Pīpī'Āpena
Hanaʻia ka hapa nui o ka pasta me ka palaoa palaoa keʻokeʻo maʻemaʻe no ka mea e hāʻawi ana i ka pepa maikaʻi loa. Eia naʻe,ʻoi aku ka nui o nā pāhū kaʻiʻai a pau i nā papa a he meaʻono loa.