E kiʻi aku i kāu i ka lā i kēlā me kēia lā mai kaʻoi aku o 30 mau meaʻai liʻiliʻi
ʻO kaʻikeʻana i nā meaʻai maʻamau i loko o ka'ōhūpiʻa akā i ke kiʻekiʻe i ka fiber keʻano paha i kahi pahuhopu. Eia naʻe, kokoke i nā mea kanuʻole a pau me ka hua liʻiliʻi kaʻoihana kiʻekiʻe loa ma nā lapa a me nā meaʻai.
ʻO kahi meaʻai i kālaiʻia i nāʻano liʻiliʻi e hōʻoia ana i nā mea kanu a me nā kumu hana'ē aʻe. Hiki iāʻoe ke loaʻa ka nui o nā lā i hanaʻia o ka fiber ma kahi haʻahaʻa haʻahaʻa ma ka kohoʻana i kēlā mau mea.
Ke helu neiʻo Fiber me he Carbohydrate?
ʻOiaiʻo ka nui o nā kumu fiber he carbohydrates,ʻaʻole hiki i ka fiber ke hoʻokiʻekiʻe i ka glucose koko, pēlā nō ka meaʻaʻole i "helu" nā meaʻai pāhaʻi-haʻahaʻa. Hiki i nā fiber ke hāʻawi i nā calories,ʻaʻole like me ka glucose, akā, e like me nā huahana o ka fermentation ma ka paku.
ʻO kaʻoiaʻiʻo, kōkua ka fiber i ka hoʻohaʻahaʻaʻana i ka hopena o "nā kāpili hoʻohana" i loko o ke koko, pēlā e hoʻonui ai i nā pahuhopu o nā meaʻai pāhaʻi liʻiliʻi. I ka nui o ka hanaʻana i ka hauʻoli, hiki ke hana ia i mea e pale ai i ka loaʻa kālā a me ke kōkua ma ka pohō kaumaha.
He maikaʻi ke fiber no kāu'ōnaehana nūnū a me ka paleʻana i ka hanana. Hiki ke mālama i nā kūlana olakino o LDL cholesterol a me ka glucose koko.
Hōʻoia i ka manaʻoʻo Daily Fiber
Hāpai ka Academy of Nutrition and Dietetics i nā wāhine makua e hoʻohana i 25 grams o ka helu maʻamau i ka lā a me nā kāne kāne eʻai 38 grams. Ma nāʻanoʻelua, 10 a 15 mau kala e hele mai mai ke kikowaena hiki ke hoʻohanaʻia. Makemakeʻoe i ka liʻiliʻi liʻiliʻi i kou wā. Ma luna o 50 makahiki, pono nā wahine eʻai i ka 21 grams aʻo nā kānaka e pau i ka 30 grams.
Loaʻa ka nui o nā poʻe i ke kino o ka'ōpū ma mua o ka mea i manaʻoʻia. Ua piʻi ka nui o nā kūpuna o nā kūpuna i 100 grams o ke fiber i kēlā lā i kēia lā, no laila hiki iāʻoe ke nānā i ka nui o ka fiber me ka pilikiaʻole.
'Oke kiʻekiʻe a me ka mea haʻahaʻa-haʻahaʻa
Ināʻoe e hoʻokoe i nā'ōpala, e nānā i ka lakene o ka carb hoʻohana (aiʻole ka pahu kāpili kūpona a iʻole ) i hoʻohālikelikeʻia me ka fiber.
I nā hua'ōlelo'ē aʻe, pehea ka nui o ka carbohydrate eʻai ai e loaʻa ai kahi'āpana fiber? Eia ka papa inoa, e like me keʻano ma luna o kēia mehana.
Loaʻa i nā Mākia
ʻO nāʻanoʻanoʻelua he mau kumu maikaʻi maikaʻi loa o ka fiber a he mau wahi pūʻali liʻiliʻi loa e hopohopo. He mau mea hoʻohui nui i kāuʻai a hiki keʻaiʻia i nāʻano he nui.
- Ka Honua Lāki: ʻAʻohe kokoke i kahi huapona'aleʻa ma nāʻanoʻano flax. He kiʻekiʻe loa ia i loko o nā wela e hiki ke hoʻohanaʻia a hikiʻole ke hoʻololiʻia (e pili ana paha i kahi hapakolu o ka fiber i maʻaʻia). He kiʻekiʻe keʻano o Flax i nā meaʻai a he mea hiki ke lilo i ke kumuhana momona hope loa. Hoʻokahi punetuni ka'ōmole o ka lepo 2 grams o ka hauʻahu, 1.9 o ia he fiber.
- Chia Seeds: Loaʻa kēia mau'ikelepa a me keʻano mele me nā hua palakeke. Hiki ke hoʻohanaʻia nā kumulāʻau Chia i nāʻano he nui , e like me ke kākiu yogurt a iʻole ka sākeke maʻamau.
ʻO nā lauʻai a kokoke i nā kaula a pau,ʻo ia hoʻi nā greens mustard, chicory, a hopena.
Uaʻoi aku keʻano o ke kūpona ma mua o ka waihā
ʻO nā meaʻai ma hope iho nei he nui aku nā lālā iʻoi aku ka nui ma mua o ka momona o ka waihā, no laila lākou i koho nui loa no kaʻai haʻahaʻa.
- Wahi Wheʻa: 1/2 ʻO ka'ōmole o ka'āpana palaoa'ōmole he 3 grams ka carb loli, 6 grams ke fihi
- ʻO ka Coconut Coconut Coconut a me ka'ōmole: 1 ounce ka niu kokonua i loaʻa he 2 grams ka carb waiwai, 5 grams ke fiber
- Nā Cereals kiʻekiʻe: E nānā pono i nā lepili, akā, heʻano liʻiliʻi paha iʻole ka maikaʻi iki paha o ka'ōpū o ka fiber.
- Kāleka Collard: 1 kīʻaha kāpili, nā'ūniʻu kāpili ke kīhā 4 grams ka carb carga, 5 gram fiber
- ʻO ka Hast Avocado: 1 alakaʻi pāʻoihana he 3 grams kāri carb, 12 grams fiber
- ʻOiwi a me Chard (i'ū): Hoʻokahi kīʻaha o ke kāpuni,ʻo ka'ōnihi i kīlapaʻia he 3 grams kāmera hoʻohana a me 4 mau fiber. Ponoʻoe e 6 mau kīʻaha o ka'ōnihi maʻamau a iʻole ke kīʻaha e hana i kahi 1 kapu ma hope o ke kukeʻana.
- ʻOiwi (maloʻo):ʻO kahi'āpana he 10-ounce o ka'ōkihi he 3 mau kalaka kāmeka hoʻohana a he 8 mau fiber.
- Kōkaki (kukeʻia): 1/2 kīʻahaʻaila, kūmole broccoli he 1 gram o ka carb, 3 grams ke fiber
- ʻO Broccoli (raw): 1 kapu o kaʻokiʻoki,ʻo ka broccoli kūmole he 4 mau kalaka carb hoʻohana, 2 gram fiber
- Kāpulu'alaʻula (ʻakoʻia): 1/2 kīʻaha kīʻaha, ka'ailaʻala kapi i 1 gram o ka carb, 2 grams ke fiber
- Pāpaʻipiʻi (ʻula): 1 kapu'aʻalapiʻopoʻa momona he 2 mau mele carb loea, 2.5 mau kekona
- 'Oiho Polokalamele: 1 kapu'ōkani'āleka he 6 grams carb loli, 8 gram fiber
No ka mea nuiʻo Usable Carb e like me ke kula
ʻO kēia mau meaʻai he like like ka nui o nāʻaʻa a me ka fiber. Hāʻawi lākou i ka pale kūpono o nāʻelua a he mau koho maikaʻi hoʻi no kāuʻai.
- Pakanāka: 1 kapu'āpana'akoʻa kolamu 2 grams mau kāpili hoʻohana, 2 grab fiber
- Celery: 1 'ōlaha'iela ka mea' aiwi he 1.5 mau mea carb loea, 1.5 grams kehe
- ʻO ka'ōpū (raw): 1 kapu kapita,ʻelua eggplant ulu, 2 gram carb, 3 gram fiber
- Kūlaʻi (kukeʻia): 1 kapu kapini a me ka eggplant eggened he 5 grams carb huahana, 3 grams fiber
- Nā'ōlaʻa: 1 kapu 'ōlapaʻalaniʻalani he 1 gram kālepa hoʻohana, 1 gram fiber
- Nāʻulaʻula: 1 kapu kīla palaoaʻulaʻula he 2 grams maʻabona carb, 2 grab fiber
- ʻO nā hua'ōmaʻomaʻo: 1 kapu hua'ōmaʻomaʻoʻulaʻula he 7 grams kālepa hoʻohana, 8 grab fiber
- Romanine lettuce: 1 kapu kīhākī Romaine lettuce i 0.5 gram kāpili loea, 1 gram fiber
ʻO ke kiʻekiʻe kiʻekiʻe akā heʻuʻuku ma mua o ka hua'ōlelo
ʻOiaiʻo kēia mau meaʻai he wela kiʻekiʻe, hāʻawi lākou i ka mea liʻiliʻi ma mua o nā lāʻau kūpono. Ke ola nei lākou i ka olakino, akā makemakeʻoe e mālama i ka helu i nā hua'ōlelo.
- ʻOiwi Rice: 1/4 kapu kīlaki rīwai he 8 mau kalaka carb hua'ōlelo, 6 grams fiber
- Kālepa (raw): 1 kapu kapu kāpili'omaʻa he 3 grams kāmeka hoʻohana, 2 grab fiber
- Kāpena Kāla (cooked) : 1/2 kapu i kāluaʻia he kālemu 2 kāleka ka hoʻohanaʻia he carb, 1 gram fiber
- Pelekui Pepe: 1 kapuʻili, pākani paʻi pōhaku i 4 grams kāmeka hoʻohana, 3 grams fiber
- ʻO ka Peʻa Peʻa: 1 kapu kīʻaha,ʻo ka peʻa a ka hau he 3 grams ka carb hua'ōlelo, 2 kekona kahe
- Zucchini Squash a me nā Squash Pūʻaliʻe'ē aʻe: 1 kīʻaha i kāhāʻena, ka'ōmole i ka'ōkomo 4 squap carb, 3 grams ke fiber
- Kaomi a me nā Lulu: Eʻokoʻa nā'ōpala a me nāʻanoʻano , akāʻoi ka nui o ka fiber.
- Kuluhi: 1/2 kīʻahaʻalani pālahalaha he 5 grams kālepa hoʻohana, 2 grab fiber
Nā Hoʻopaʻi Faila
I kekahi mauʻano, hiki i nā mea hoʻopili kepa ke kōkua aku i kahi mea kiʻekiʻe, maikaʻi. Eia naʻe,ʻaʻole pono lākou e lawe i kaʻai o nā meaʻai wela kiʻekiʻe, a he waiwai hoʻi i nā antioxidants a me nā meaʻai'ē aʻe e pono ai i ka olakino.
Aia kekahi mauʻike e lawe wale i ke aho maʻemaʻe e like me ka pilikua a iʻole kāpīpīʻana i nā hōʻailona kiʻekiʻe ma luna o kāu meaʻai,ʻaʻole e lawe i nā mea likeʻole e like me ka wā eʻai ai. Eia kekahi,ʻo kekahi mau mea hoʻolālā kiʻekiʻe e like me ka paina huapalaoa he pū (phytates). Hiki i kēia ke kāohi i ka laweʻana o kekahi mau meaʻai, pono e paleʻia nā nui o nā phytates.
ʻO nā kimeke a me nā kenekiko ka mea i hoʻopiliʻia i ke ala. Eia naʻe, no loko mai o nā'ōpū o ka crusetaceans ka mea e loaʻa mai ai keʻaeʻole i ka mea maʻi i ka iʻa.
Nā Kūkākūkā no ka hoʻohanaʻana i ke kiko
ʻOiai he mea nui ka fiber i ka meaʻai maikaʻi, aia kekahi mau mālama mālama e noʻonoʻo i ka hoʻonuiʻana i kāu lawe.
- Inā hoʻohanaʻoleʻiaʻoe i kaʻaiʻana i ka nui o ka fiber, hoʻonui i ka nui me ka palekana i ka pale o ka'ōpū.
- ʻIkeʻoe e inu nui i ka wai i ka wā e lawe ai i nā mea kiko aiʻole eʻai i nā meaʻawaʻawa kiʻekiʻe-no ka pauʻana o ka wai i ka wai. Hiki i ke fiber, i nā kumu kūikawā, ke kumu o ke kuʻi a me ka hopena inā eʻai me ka waiʻole.
- Ma muli o ka nui o nā fiber hiki ke hoʻoemi i ka inu o kekahi mau lāʻau, eʻoi aku ka maikaʻi e lawe i ka lāʻau i hoʻokahi hola ma mua aʻelua paha mau lā ma hope o ke kaula.
ʻO kahi hua'ōlelo mai
ʻAʻoleʻoe e nele i nā kumu maikaʻi o ka'ōpū i ka wā e noho anaʻoe ma kahi haʻahaʻa haʻahaʻa me ka loiloiʻole inā hoʻohuiʻoe i nā huaʻai, nā hua, a me ka bala i kāu mau papaʻai. Eʻoi aku ka nani o kāu pāpale a mahalo a hiki iāʻoe keʻoliʻoli i nāʻano meaʻai likeʻole.
> Kālā:
> Dahl WJ, Stewart ML. Ke kūlana o ka Academy of Nutrition and Dietetics: Nā hopena o ka ola kino o ka Fiber Dietary. Ka Nūpepa o ka Academy of Food and Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Hoʻonui i kou ola me ka pale. ʻO Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Hōʻoiaʻo ka hōʻikeʻana i nā mea hōʻailona me ka hōʻailonaʻana i nā pono o ka palekana, Part 2. Nutrition I kēia mau lā . 2015; 50 (2): 90-97. doi: 10.1097 / nt.0000000000000089.
> USDA Food Base Database. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Patient Education: Meaʻai laulā kiʻekiʻe (Ma mua o ke kumuhana). ʻikepili hou āpau. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.