1 - Oatmeal
Hoʻomaka i kou lā me ka'ōpō kakahiaka nui i ka'ōpū e kōkua iāʻoe e noʻonoʻo a hiki i ka manawa awakea. ʻO kaʻohe kahi ala kūpono e loaʻa ai ka fiber āu e makemake ai, akā,ʻaʻole i hoʻokumuʻia nā oatmeʻa a pau. Hoʻomaka me nā'ōpiopio kahiko -ʻo ka hapa hapalua o ke kīʻaha heʻehā kolemu o ke fiber. No ka hoʻonuiʻana i ka hoʻopihapiha, hoʻomākaukau i ka " ulu oatmeal " me ka pālua o ka wai a pālua i ka manawa kuke. Hāʻawiʻo ia iāʻoe he hapa nui. No kaʻoi aku ka nui o ke kiko, puka i waho me ke kī o nā hua hou.
2 - Pūniu
ʻO nā pīni he mea kupaianaha e hoʻonui i kāuʻai. ʻAʻole wale lākou i ke kiʻekiʻe o ka fiber, akā, ua hoʻopiha pūʻia me ka pilina. ʻO nā pīniʻeleʻele, nā pīpana kūpani, a me nā pī pike he mau-hōkū -ʻo ka hapalua o kēlā me kēia o lākou heʻeono mau kēmu o ke fiber. A ua nui loa lākou. Ua hoʻohana au i nā pīniʻeleʻele no ka hanaʻana i nā mea'ūmā, ka mexican stew, a me ke kīlekeleka!
3 - Pā
ʻO ka pīpī ka mea ikaika loa o nā meaʻai momona. ʻO kaʻoiaʻiʻo,ʻaʻole i nā lole a pau e waiho ana i ka fiber, akā nui nāʻano i piha i ke kī. Hoʻopukaʻia nā pea a me nā soupeti i hanaʻia i nā legumes he mea nui nā kumu o ke fiber. Aʻo kekahi kānana a me ka moa i hanaʻia me nā meaʻoluʻolu, nā lehelehe fiber e like me kaʻaila a me ka'ailala, ua kauʻia e hoʻonui i nā manaʻo o ka piha. E nānā wale aku i nā nui o kāu mahele a nānā i nā stats, no ka mea, hiki ke hoʻokiʻekiʻe nā'ōpūʻono i nā calories.
4 - Nā'Ōlelo'Aleʻele Maʻemaʻe
Ma keʻano o ka manamana lima,ʻo nā momona momona - kāloti, beets, parsnips, kūkupu'ōpuʻu - he kiʻekiʻe i ke kaula. ʻO nā huaʻai he ala nui loa ia i nā meaʻai nui a hāʻawi iāʻoe i ka'āpana nui me ka helu nuiʻole o ka kalo . Aʻo ka hoʻohanaʻana i nā meaʻawaʻawa kiʻekiʻe e hoʻomāhuahua i ka meaʻai.
5 - Raspberries
Hoʻokahi kīʻaha o nā pīpī heʻewalu kalaka o ke fiber a he 64 mau calo wale nō -ʻo ia ka mea e lilo ai i hoʻokahi o nā meaʻai nui loa i ka honua. ʻO ka hapa nui o nā hua -ʻo ia hoʻiʻo nā hua - hoʻokomo i ka pūpū o ka fiber, akā ua loaʻa i nā raspberries ko lākouʻano iho no ka mea, aia i loko o ka lague keʻokeʻo. E hōʻowi iā lākou i kāuʻeke a me ka meaʻai maʻamau.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!