ʻO ka lawaʻana o ka fiber o kekahi o nā mea e hopohopo ai iāʻoe i kou wāʻelemakule. Akau? Hiki, pono paha kou hopohopo e hopohopo e pili ana i ka fiber, akā inā makemake kou kaikaina e lilo i ka kaumaha, ponoʻo ia e hopohopo no ka fiber. Hiki i ka fiber ke kōkua iāʻoe e emi i lalo. A ma muli o kahi noi hou,ʻo ia paha kekahi o nā ala maʻalahi e lilo ai ka kaumaha.
ʻO ka Loss Likiki he mea maʻalahi me ka pale
ʻO kahi papahana hou i paʻiʻia ma ka Annals of Internal Medicine e hoʻohālikelike ana i kahi meaʻai o ke kiʻekiʻe i kaʻai maʻamau i paʻiʻia e ka American Heart Association (AHA). ʻO kaʻai AHA he paʻakikī ka paʻakikī no ka mea he mea helu nā diaters ma ia papahele i nā calorie , e hoʻemi i kā lākou mau sukari , eʻai i nā mea hou a me nā pūleʻa lean. ʻAiʻia lākou i ka lawa pono. ʻO ka hui nui kiʻekiʻe heʻai 30 grams o ke fiber i kēlā me kēia lā.
Ua kaumaha nāʻaoʻaoʻelua ma ka haʻawina. ʻO ka hui ma kaʻAhahuiʻAmelika American Association i kalo. ʻAʻole naʻe he nui aku . Aʻo ia ka mea eʻoluʻolu ai kēia noi. ʻO ka hana maʻalahi o kaʻaiʻana i nā meaʻoi aku i kōkua aku i ka poʻe e pale i ka kaumaha me kaʻole nui o ka heluʻana i nā calories a me nā macronutrients.
Peheaʻoe e kōkua ai i ka pale
Hoʻomaopopoʻo Fiber iāʻoe e pale i ka kaumaha ma nāʻano likeʻole. ʻO ka mea mua,ʻo nā meaʻai me kaʻoi aku iʻoi aku ka piha. Ināʻoe eʻai i nā meaʻai wela kiʻekiʻe-like me ka oatmeal a iʻole i ka palaoa o ka palaoa piha, pono i kou kino ke lōʻihi o ka manawa e hoʻopau ai i ka meaʻai.
No laila ua paʻa kou'ōpū no ka manawa lōʻihi a hiki ke kōkua iāʻoe eʻai iho.
Eia kekahi,ʻo kekahiʻano o ke fiber, i kapaʻia he fihe hikiʻole ke hoʻopiliʻia,ʻaʻole hiki ke hoʻopiliʻia e kou kino. No laila, hele ka meaʻai i kāu pūnaewele me ka liʻiliʻiʻole i kou koko. ʻO keʻano,ʻaʻole e pau kaʻai i ka paleʻana i kou'ūhā a me kou'ōpū, e like me nā meaʻai e hiki ke hana.
Pehea e loaʻa ai i ka lawaʻana he nui no ka pauʻana o ka kaumaha
No laila pehea e lawa ai ka fiber i kāuʻai? He maʻalahi! E koho wale i nā'ōpū piha ke kūʻaiʻoe i nā mea e like me ka berena, ka pasta a me ka pāʻina kakahiaka. Akā, ponoʻoe eʻimi i nā hua'ōlelo "huapalaoa piha" ma ka pepa. I kekahi manawa, hoʻohana nā mea hana i nā hua'ōlelo e like me "palaoa" a "multigrain" aiʻole "nā hua maoli" eʻoi aku ka maikaʻi o ka meaʻai ma mua o ia. ʻO nā huaʻala a me nā huaʻai he kumu maikaʻi nō hoʻi o ka fiber maoli.
Ponoʻoe e nānā i nā meaʻai maoli e pono ai e kākau i kāu mau meaʻai e kūʻai aiʻoe no kaʻikeʻana i ka nui o ka fiber i kēlā me kēia huahana. Hoʻomaopopoʻia ka fiber ma lalo o nā huapiʻa a me nā suga. Ehia ka nui o ka fiber e pono ai? ʻO ka mea make i loko o kaʻike no kaʻike kaumaha kaumaha ua hoʻohanaʻia 30 grams o ke fiber i ka lā. Hōʻike nā papahana o kēia manawa e hoʻohanaʻoe i 20 a 35 mau kemu o ke fiber i kēlā me kēia lā.