14 Nā meaʻai kiʻekiʻe-fiber e hoʻohui i kāu meaʻai (a no ke aha i maikaʻi ai ka fiber ma kahi mua)

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

ʻIke ʻoe i kēlā pulupulu he mea nui ia o ka ai maikai. Akā, e ʻoiaʻiʻo: ʻike ʻoe i ka fiber ʻo ia pololei? E nīnau kāua i kahi meaʻai.

ʻO ka fiber ka ʻāpana hiki ʻole ke hoʻoheheʻe ʻia o nā meaʻai mea kanu i loaʻa i nā huaʻai holoʻokoʻa a me nā lau ʻai, nā nati, nā ʻanoʻano, nā kīʻaha piha a me nā legumes e like me nā ʻōmaʻomaʻo, ka pī a me nā lelo, wahi a ka meaʻai meaʻai. Brynn McDowell . Hoʻokaʻawale ʻia ka fiber meaʻai i ʻelua mau ʻāpana: ʻo ka fiber soluble, e hoʻoheheʻe ʻia i ka wai a hiki ke wāwahi ʻia e ka bacteria maikaʻi i loko o ko mākou ʻōpū, a me ka fiber insoluble, ʻaʻole e hoʻoheheʻe a hoʻohui i ka nui i kā mākou waihona, wehewehe ʻo McDowell. He mea koʻikoʻi nā mea ʻelua i kā mākou ʻai i kēlā me kēia lā, no ka mea hiki i ka fiber ke kōkua i ka hoʻoponopono ʻana i ke kō koko, hoʻohaʻahaʻa i ka cholesterol, hānai i ka hua bacteria maikaʻi i loko o kā mākou ʻōpū, hoʻemi i ka pilikia o ka maʻi puʻuwai, pale i ka constipation a kōkua iā ʻoe e manaʻo (a noho) piha ma hope o ka ʻai ʻana.

Wahi a nā alakaʻi meaʻai o kēia manawa, pono nā wahine ma lalo o 50 mau makahiki e ʻai i 25 grams o ka fiber i kēlā me kēia lā, aʻo nā wahine ma luna o 50 mau makahiki e ʻai i 21 grams i kēlā me kēia lā. A ʻae, he mea nui ka loaʻa ʻana o ka fiber. Hiki i ka ʻai haʻahaʻa o ka fiber ke alakaʻi i ke olakino digestive maikaʻi ʻole, ʻo ia hoʻi ka piʻi ʻana o ka pilikia no ka constipation, ka maʻi diverticular a me nā hemorrhoids, wahi a McDowell. Hiki ke piʻi aʻe ke kiʻekiʻe o ka cholesterol i loko o ke koko, hiki ke alakaʻi i ka maʻi maʻi puʻuwai a me ka hahau. ʻO ka meaʻai haʻahaʻa i ka fiber, ʻo ia hoʻi ka ʻai haʻahaʻa i nā huaʻai hou a me nā mea kanu, nā kīʻaha piha, nā pīni a me nā legumes. Ma waho aʻe o ka haʻahaʻa o ka fiber, hiki ke manaʻo ʻia he meaʻai nele i nā ʻano meaʻai like ʻole, nā huaora a me nā minela. ʻAe.

ka hoʻohana ʻana i ka pauka bakena no ka ʻili

ʻO ka nūhou maikaʻi ʻo ka hoʻohui ʻana i nā meaʻai fiber kiʻekiʻe i kāu meaʻai he mea maʻalahi loa ia. Hoʻokahi kīʻaha o nā raspberries he ʻewalu kalama o ka fiber, ʻo ke kīʻaha o ka spaghetti palaoa holoʻokoʻa he ʻeono grams a ʻo ka hapalua kīʻaha o nā pīni ʻeleʻele he 7.5 grams. Eia kekahi, ʻo ka hoʻohui ʻana i ka fiber i kāu meaʻai ʻaʻole pono e paʻakikī loa. Manaʻo wau e nānā i kāu mau meaʻai i kēia manawa a ʻike pehea e hiki ai iā ʻoe ke hoʻohui i nā fiber hou aʻe i kāu mea e ʻai nei, haʻi mai ʻo McDowell iā mākou. No ka laʻana, ʻo ke koho ʻana i ka berena palaoa holoʻokoʻa 100% ma luna o ka berena keʻokeʻo e hoʻonui i ka ʻike o ka fiber. ʻO ka hoʻohui ʻana i kekahi mau huaʻai hou a me nā ʻalemona i ʻoki ʻia i ka yogurt, e hoʻokomo i kahi kīʻaha o nā hua chia a i ʻole flaxseed i kāu smoothie kakahiaka a i ʻole ka hoʻohui ʻana i nā pī i ka sopa a i ʻole ka chili he mau hana maʻalahi hiki iā ʻoe ke lawe i loko o ka lumi kuke e hoʻohui i ka fiber i kāu mau meaʻai. I ka hoʻonui ʻana i ka fiber i kāu ʻai, e hana mālie a e hōʻoia hoʻi e hoʻonui ʻoe i kāu inu wai.

Mākaukau e hoʻonui i kāu fiber? E ho'āʻo i kekahi o kēia mau meaʻai ʻono 14.

PILI: He aha ka Microbiome (a no ke aha ʻoe e mālama ai iā ʻoe)?

1. He kīʻaha Salmon me Farro, Piʻi ʻEleʻele a me Tahini (27g Fiber)

Ma kahi kokoke i kēlā me kēia mea o kēia meaʻai he fiber i loko: ʻO nā punetēpō ʻelua o ka tahini i loko o ka lole ʻaʻahu ʻaneʻane ʻekolu kalama o ka fiber, a ʻo ka letus a me ka avocado e hoʻohui i kahi hoʻoikaika maikaʻi.

E kiʻi i ka meaʻai

2. ʻO Veggie Nicoise Salad me nā pīni ʻōmaʻomaʻo Curry ʻulaʻula (7g Fiber)

ʻO ka hapa nui o nā salakeke he kiʻekiʻe i ka fiber, akā ʻo kēia veggie riff ma ka saladi-topped tuna maʻamau e hoʻohui hou me nā pīni ʻōmaʻomaʻo.

E kiʻi i ka meaʻai

3. ʻO Harissa Chickpea Stew me ka Eggplant a me ka Millet (35g Fiber)

ʻO ka Millet kahi hero fiber unsung. Hoʻopili ʻia kēia ʻano palaoa piha i ʻeiwa kalama no ka lawelawe ʻana i ka 100 grams, a he ʻono ia e like me ka pasta, ke hoʻohiki nei mākou. E hoʻokuʻu iā ia i kēlā mau ʻono ʻono a pau a e hoʻopaʻa ʻia ʻoe.

E kiʻi i ka meaʻai

4. ʻO Chickpea a me Laʻai Niu Curry (32g Fiber)

Hoʻopiha ʻia ʻo Chickpeas me ka fiber, a ʻo ka nui o nā mea kanu āu e hoʻohui ai i kēia curry, ʻoi aku ka nui o nā mea maikaʻi āu e ʻai ai.

E kiʻi i ka meaʻai

5. ʻO ka Lentil Vegan ʻAi a me ka Bake Huaʻai Roasted (11g Fiber)

ʻO ka hoʻohana ʻana i kēia kīʻaha me ka ʻaila cashew e hoʻohui i ka fiber ma kahi e noho mau ai ka waiu, a ʻo nā hua paina ma luna e hoʻohui pū kekahi.

E kiʻi i ka meaʻai

6. Lemona Tahini Salada me nā Lentils, Beets a me nā kāloti (19g Fiber)

ʻO ke kī i ka hoʻololi ʻana i kekahi salakeke i meaʻai? E hoʻohui i nā lentils. Ua piha lākou i ka fiber, e hoʻopiha iā ʻoe (e like me kāu e ʻike nei).

E kiʻi i ka meaʻai

7. ʻO ke kīʻaha ʻo Quinoa Avocado (13g Fiber)

I kēia manawa, kamaʻāina paha ʻoe i kā mākou hoa quinoa. ʻAʻole ia he kīʻaha maoli, he hua ia, no laila he nui kona protein i ka wā e paʻa mau ana i ka nui o ka fiber.

E kiʻi i ka meaʻai

ʻO ka wai rose he toner

8. Nā Noodle Soba me ka ʻuala pīkī (8g Fiber)

Hana ʻia mai ka buckwheat, ʻo nā noodles soba Iapana kahi koho fiber kiʻekiʻe i nā noodles palaoa keʻokeʻo. Loaʻa i ka pīkī ka nui kūpono, e like me ka pī.

E kiʻi i ka meaʻai

9. Buckwheat Gnocchi me ka Cabbage, ʻuala a me Fontina (6g Fiber)

Inā makemake ʻoe i kahi papahana, ʻo kēia buckwheat gnocchi homemade, i hana ʻia me ka paʻakai ricotta cheese, pono ia. ʻO ka ʻuala kekahi kumu kāhāhā o ka fiber, ma kahi o ʻelima mau kalama i loko o hoʻokahi ʻuala liʻiliʻi. E hoʻohui i ke kāpeti a me nā ʻōmaʻomaʻo hou aʻe e hoʻonui i ka fiber.

E kiʻi i ka meaʻai

10. ʻAvocado, Radish a me Walnuts me kā kāloti-Miso lole (13g Fiber)

Me he mea lā i puka mai kēia salakeke i haku ʻia mai loko mai o ka lumi kuke hale ʻaina, akā maʻalahi loa ka hana ʻana. E hopu wale i kāu mau pahi maikaʻi, ʻoki a hui.

E kiʻi i ka meaʻai

hoʻonā lauoho lauoho ma ka home

11. ʻO nā halo Portobello i hoʻopiha ʻia me ka Barley Risotto (10g Fiber)

Ma waho aʻe o ka lilo ʻana i ka fiber powerhouses, haʻahaʻa ka haʻahaʻa i nā calorie, momona a me nā kaʻa. No laila e hoʻopili i kēlā portobello me ka nui o ka fiber ma ke ʻano o nā kīʻaha holoʻokoʻa. Hoʻokahi nahu a poina ʻoe e ʻimi ana ʻoe i ke olakino.

E kiʻi i ka meaʻai

12. ʻO ka ʻuala a me ka Nachos Piʻi ʻEleʻele me ka Salsa Chili ʻōmaʻomaʻo (10g Fiber)

ʻO ka hoʻololi ʻana i nā ʻuala no ka ʻuala ʻuala he neʻe akamai a ʻono e hoʻohui i nā fiber hou aʻe i kahi pā nachos. Hoʻohui hou, ʻo ka salsa tomatillo i hana ʻia i ka home a me ka topping piʻi ʻeleʻele e hoʻonui i ka fiber i ka pā.

E kiʻi i ka meaʻai

13. ʻO ka Chili Chili Crisp White Bean a me ka Barley Stew me ka Kale a me nā Hua (14g Fiber)

Hoʻonui ʻo Chili i ka ʻono o kēia mea ʻai meaʻai i hoʻopiha ʻia me nā mea momona momona. (E hoʻohui i kahi ʻaoʻao o ka edamame a me ka laiki palaka no nā mea hou aʻe.)

E kiʻi i ka meaʻai

14. ʻO nā Peppers Stuffed Vegetarian (7g Fiber)

Loaʻa nā meaʻai maikaʻi loa i loko o nā kīʻaha ʻai. He mea maʻalahi kēia mau pepa i hoʻopaʻa ʻia, a inā ʻoe e hoʻokomo i ka laiki keʻokeʻo no ka laiki ʻeleʻele a i ʻole nā ​​​​palaoa ʻē aʻe (e kuke mua ia), e hoʻonui hou aku ʻoe.

E kiʻi i ka meaʻai

PILI: Ua noi mākou i ʻekolu mau meaʻai meaʻai no kā lākou ʻōlelo aʻoaʻo olakino maikaʻi loa ... a ʻōlelo lākou a pau i ka mea like.

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