8 mau alaʻole i kaʻoihana e hoʻonui ai i kāuʻai
ʻO ka'ōlelo aʻo maʻamau no ka hoʻomāhuahuaʻana i ka fiber i kaʻaiʻana,ʻo ia kaʻaiʻana i nā kānanaʻokoʻa maikaʻi loa. Akā, pehea inā inā loaʻa iāʻoe ka maʻi celiac a iʻole ka non-Celiac gluten sensitivity a pono e hoʻokaʻawale i nā'ōpala i loko o ka gluten? Aia kekahi mau huaʻai hua liʻiliʻi liʻiliʻiʻole o ka mākeke, akāʻaʻole lākou e hāʻawi nui i ka fiber.
ʻAʻole kēia pilikia. Nui ka nui o nā meaʻai'ē aʻe i loaʻa i ke kikowaena e koho mai-ma mua o nā huaʻai a me nā pīni e hāʻawi mai i nā pono maikaʻi hou. Ke'ōleloʻia ka Academy of Food and Dietetics e loaʻa i nā wāhine he 25 grams o ke fiber i kēlā me kēia lā a loaʻa i nā kāne 38 grams. Eia 8 mau meaʻai e kōkua ai iāʻoe e loaʻa ka nui o ka lapaʻau i kāuʻai ināʻaʻoleʻoe e pāʻani.
1 - Nīna a me nā Legumes
Nui nāʻano bean i hoʻopaʻaʻia me ka fiber. Hoʻokahi wale nō kīʻaha o nā pīpīʻeleʻele, nā piʻi piʻi, a me nā puʻu pīni e hāʻawi ana i ka 20 grams. ʻO ka pīpēʻo Garbanzo (iʻikeʻia he chickpeas) he 12 mau kīmina i kēlā me kēia kīʻaha,ʻoiaiʻo ka peʻa'ōmaʻomaʻa heʻoi aku i ka 13 grams i ke kīʻaha. Lentils,ʻelima beans, a me nā pīpī pīpī i loko o ka hapalua o ka fiber a iʻole ka liʻiliʻi ma mua o kekahi o ko lākou mau hoahānau legume.
Loaʻa i kahi hōʻailona hoʻokipa: He pinepine ka hua o Bean i nā mea kanu i ka palaoa, e wehe ana i nā pīnake e pāʻani i mua o ka laweʻana. Ināʻikeʻoe i nā pū i hanaʻoe iāʻoe i maʻi, hiki i ka pīpī i ke kalo ma ke kumu.
2 - Leafy Greens
'Aiʻa aiʻole i kukeʻia,ʻo nāʻeleʻeleʻeleʻeleʻeleʻele e like me ka'ōnihi, kale, nā kuihi, a me nā kīʻale ka puna nui o ke fiber. Hiki i nā'ōpili ke nānā aku i ka 5.5 grams i kēlā me kēia kīʻaha. Hiki iāʻoe ke loaʻa ka lālā maikaʻi o ka beta-carotene, a keʻano o ka kino e hoʻololi i ka huaʻo A, ma ka hoʻokomoʻana i nā greens i kāuʻai. Eia ke kumu:ʻO ka lahilahi o nā lau,ʻo kaʻoi aʻe o ka beta-carotene.
3 - Coconut
ʻO kahi kīʻaha o ka niu koki i kahi 7 maumu o ke fiber, no laila, kahi pīpī maikaʻi o ka niu kaulana iʻole,'ōleloʻia, he hua'ōlelo maikaʻi loa ka hoʻopukaʻana i kāu ola i ka lā. Ināʻaʻoleʻoe he pā o ka'ōniu o ka niu, e ho'āʻo i ka palaoa me ka palaoa niu:ʻo ka hapalua o ke kīʻaha he 30 grams o ka fiber.
4 - Kui
Hiki iāʻoe ke manaʻo i ka palaoa ma keʻano he mea kanu, akāʻo ka meaʻoiaʻiʻo, heʻai waiwai. Aʻoiaiʻo ka palaoa i ka gluten, ʻaʻole ia heʻano likeʻole no nā kānaka me ka maʻi celiac a iʻole ka'ālunu. Ināʻoe eʻai ia mea ma luna o ka cob, e heluʻoe i 5 mau māmona o ka fiʻili ma ka pepeiao o ka palaoa. ʻO ke kīʻaha o ka palaoa'ōmaʻomaʻo e piha ana i 12 grams.
5 - Artichokes
Hiki ke lawe i kahi hana eʻai ai i kahi artichoke-nui nā lau ma mua o kou komoʻana i ka naʻau. Akā ma hope o kāu hanaʻana, e emi anaʻoe i 5 mau mele o ka fiber. ʻOiaʻiʻo, aia kahi maʻalahi: E kūʻai i nā naʻau artichoke. ʻO kahi'āpana liʻiliʻi i loko o ka salakeke e hoʻonui ai i ka helu o ka helu ma 7 a 8 mau gime.
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6 - Brokoli
ʻO kahi'ōpū o kēia meaʻawaʻawa i hāʻawiʻia i lalo o 4 mau'emu o ke fiber; Hiki i ke kīʻaha o ke kumukū a me ke kāpena. No laila kahi e makemake aiʻoe e loaʻa iāʻoe kahi palekana fiber maikaʻi. Ma keʻano he bonus,ʻo ka broccoli he haleʻai waiwai kūpono, i piha i nā huaʻa A a me C, ka palahalaha, a me nā mea hou aʻe.
7 - He mau kumukūʻai a me ka momona
ʻAʻole like nā lūmā me ka uala. Lawe nā huaʻaiʻelua mai nā mea ulu likeʻole i pili. Ua like kaʻili o kahi a me ka lāʻau, aʻo ka loko iʻoi aku kaʻoi aku o kaʻoihanaʻoi aʻe ma mua o kaʻualaʻuala, akā, hiki iāʻoe ke hoʻohana i nā mea loli ma ka hapanui o nāʻoihana. Maiʻaiʻoe i nāʻawa kukui; makeʻole lākou i kaʻaeʻole. Aia ma kahi o 6 maumu o ke fiber i loko o ke kīʻaha cubic yam a me 4 grams o ke fipa ma ka nui o kaʻualaʻuala.
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8 -'Āla Brown a iʻole ka Līkile Lā
ʻAʻole i liʻiliʻi loa ka'ōpala i ka'iliki laulā, akāʻo ka laikiʻeleʻele a me ka laiki āpau e pili ana i 3.5 maumu i kēlā me kēia kī. A i kēlāʻano kēiaʻano i ka mea,ʻo ka laiki kahi liʻiliʻiʻole. ʻO hoʻokahi wale nō kumuʻoihana i ka laiki i ka wā i hoʻohanaʻia i ka laiki ralaʻau, no laila e hoʻomaopopo pono e heluhelu i nā lepili ma mua o ka kūʻaiʻana i kekahi o kēia. ʻO ka lālā laiki kūmoleʻoleʻo Gluten-iʻole e loaʻa i kahi fiber-fix mai ke raiki: 18 mau kekona ma ke kīʻaha a hiki ke kāpīpīʻia i ka palaoa a hoʻokomoʻia i loko o nā muffins a me nā meaʻai'ē aʻe.
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9 - He'Ōlelo mai
Ināʻoe eʻai i ka meaʻai maikaʻi loa a koho maʻamau i nā meaʻai i nui ka fiber, hiki iāʻoe ke lawa. Eia nō naʻe, no ka hapanui o mākou e hiki ke paʻakikī, iʻole ke loaʻa ka manawa e kuke ai i kēlā me kēiaʻai mai ka'ōpala. ʻO kaʻoiaʻiʻo,ʻo kaʻAmelika haʻahaʻa wale nō e loaʻa i ka hapalua o ke komoʻana o ka fiber i kēlā me kēia lā.
Inā ua hōʻolahiʻoe i kāu mau kumuʻike lawaiʻa a pau aʻikeʻoeʻaʻoleʻoe e hoʻokō i kāu mau pahuhopu, hiki iāʻoe ke noʻonoʻo i ka laweʻana i ka hoʻopili pūnaewele free gluten. Hiki i kēia mau mea hoʻopiha ke kōkua iāʻoe e hoʻopiha i nāʻaʻa i nā lā ke hikiʻole iāʻoe keʻai i nā pīnē, nā kīʻaha gluten-free a pau, a me nā meaʻai lapalapa kiʻekiʻe.
> Puna:
> Wild D et al. Hōʻikeʻo ka Uʻokoʻa kiʻekiʻe, a me ke ala liʻiliʻi a me ke kolekela, ma ka Gluten-Free Diet. ʻO ka meaʻai mālamaʻai Pharmacology & Therapeutics. 2010 Aug; 32 (4): 573-81.