Uaʻike aneiʻoe pehea e mālama ai i kou pōloli ke ho'āʻoʻoe e lilo i ka kaumaha? ʻO kaʻokiʻana i nā calorie hiki ke hana i ka meaʻai e hikiʻole ke nānāʻole. ʻO ia ke kumu eʻai nui ai nā mea make i ka fiber. ʻO ka meaʻai me ka fiber hiki ke kōkua iāʻoe e noʻonoʻo lōʻihi aʻe iʻoleʻoe eʻike i ka makemake eʻai pinepine. Akā,ʻeluaʻano o ke fiber e koho ai mai: ka mea hiki ke hoʻololiʻia a me ka meaʻole.
Hāʻawiʻia kēlā me kēiaʻano paipai i nā pono ināʻoe e ho'āʻo ana e lilo i ka kaumaha.
Nāʻano likeʻole o ka fiber
ʻO ka fipa he huaʻaleʻa non-digestible ka mea i loaʻa mai i nā mea kanu. ʻAʻole i loaʻa i ko mākou kino ka enzyme e pono ai e uhaʻi i ke kaula a mākou eʻai ai. No laila, hele i loko o kā mākou pūnaewele me kaʻole e hoʻopiha ponoʻia. ʻO ka'ōpū keʻakeʻa he paʻakikī keʻano maʻamau i ka meaʻai eʻai ai mākou, e like me nā pīni a iʻole nā kānana piha. ʻO ka fiber hana keʻano o ka fiʻili i hoʻohuiʻia i ka meaʻai i ka wā o ka hanaʻana a iʻole mākou e lawe i keʻano o kahi mea hoʻopiha. Hiki ke hoʻololiʻia ka fiber a hikiʻole ke hoʻololiʻia.
ʻO ke kikowaena maʻemaʻe no ka Loss Lō
Hoʻopauʻia ka paʻakai pa'ū ma ka wai. ʻO ka laʻanaʻana, he lawaiʻa kaulana ia e loaʻa ana i ka fiber. Hoʻopaʻaʻia ke kaula i ka wai i ka wai e hana i ka viscose gel i loko o kou'ōpū. ʻO nāʻano he nui o ke filo a hiki ke kapaʻia he wela kiʻekiʻe. Hiki iāʻoe keʻike i ke filoli maʻemaʻe i loko o nā kumukūʻau huaʻona, bale, a me nā legumes.
No ke aha he mea eʻai ai i ka wela malolo no ka poho kaumaha? ʻO nā meaʻai i loko o nā fiber e hiki ke kōkua ke kōkua iāʻoe e noʻonoʻo i kahi manawa lōʻihi. ʻO kēia no ka mea e puka ana mai kou'ōpū i ka māmā haʻahaʻa ma mua o nā meaʻai'ē aʻe. Hiki ke kōkua ka fipa pūʻia i ka hoʻohaʻahaʻa i ka hopena i hoʻokaheʻia ke kōpaʻa i loko o kou koko i mea e mālama aiʻoe i kahi kūlana ikaika ma hope o kaʻaiʻana.
Fiber Makahiki no ka Lune Lō
ʻAʻole i pau kaʻaila i ka wai aʻaʻole ko mākou kino eʻeli. No laila, hele i loko o kou kino a paʻaʻole nā calories i loko o ke kino. Hoʻokomoʻia ka fiber hiki ke hoʻohanaʻia he kele haʻahaʻa viscosity. ʻO nā meaʻai i loko o nā'ōpala e hikiʻole ke hoʻopiliʻia, he mau kīʻaha maikaʻi, lālā, a me nā huaʻai he nui.
No ke aha he aha eʻai ai i ka wela nonolu? Inā e ho'āʻo anaʻoe e lilo i ka kaumaha, hōʻailona kēiaʻai i kāuʻai a hoʻopiha i kou'ōpū (a me kāu pāpale!) Me ka hoʻokomoʻole aku i nā calories i kou waistline. ʻO ka poʻeʻai eʻai ana i nā mea i hikiʻole ke hoʻopiliʻia e hiki ke kōkuaʻia mai ka hoʻonuiʻana i ka manawa a me ka liʻiliʻi liʻiliʻi.
ʻO kaʻoihanaʻoihanaʻoi akuʻoi loa no ka paukū kaumaha
Hāʻawiʻia nāʻano lapaʻauʻelua i nā pono o ka maikaʻi a hiki ke hoʻomāmā i nā kaumaha. No laila, inā e ho'āʻo anaʻoe eʻona i ka kaumaha, koho i nā meaʻai mai nāʻaoʻaoʻelua i mea e loaʻa ai ka nui pono o ke kaula i kēlā me kēia lā . Akā, e hoʻomanaʻo,ʻo kekahi mau meaʻai me ka fiber e komo pū ana kekahi me nā momona.
ʻO Granola, he laʻana, he kiʻekiʻe i ka fiber akā loaʻa i ka manawa he nui ka paʻakai a me ka momona e hoʻonui ana i ka helu helu kalori. ʻO ka'ōpala huapalapala piha kahiʻai'ē aʻe e hiki ai ke lilo i meaʻaiʻino. ʻOiaiʻo kahi o ka meaʻai e hiki ke lilo i kaʻaina kakahiaka maikaʻi,ʻo ia kekahi o nā meaʻai nui loa a mākou e hoʻonui ai i ka mana o ia papa.
He kiʻekiʻe nā'āpona i ke kaula, akā iʻoi aku ka nui i ka momona a me nā calories.
ʻO nā meaʻaiʻoi aku kaʻoi aku o nā mea maʻamau no nā pohō kaumaha,ʻo ia ka mea i emi iho i ka mea kanu a me ka momona. Ma ia ala e hiki ai iāʻoe keʻai i nā meaʻai e mālama i kou pōloli a mālama i kou makemake, akā e mālama i kāu kalori i ka mana.
Nā kumuhana:
ʻO Medline Plus. ʻOhe. ʻO ka National Library of Medicine National Institutes of Health. http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm
ʻO Medline Plus. Fiber Dietary. ʻO ka National Library of Medicine National Institutes of Health. http://www.nlm.nih.gov/medlineplus/dietaryfiber.html.
Natalie Dila Muth, MD, MPH, RD Basic Nutrition a me Digestion. KaʻAhaʻAmelika ma ka'Ōlapa Ola Ola Manual. 2013.