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Meaʻai Mea ʻAoa Fiber | ʻLelo aʻoaʻo olakino | Meaʻai Mea ʻAoa Fiber | ʻO Boldsky 
ʻAʻole nui ka ʻike e pili ana i ke koʻikoʻi o ka fiber i ka papaʻai, ʻoiai ke kamaʻilio ʻana o ke kaona. ʻO ka pulupulu kahi mea kanu i loaʻa i ka mea kanu i hiki mai i nā ʻano ʻelua - soluble and insoluble. He ʻāpana nui ia o kāu papaʻai i kēlā me kēia lā.
ʻIke ʻia ka meaʻai India no kāna mau mea ʻala, nā kurina a me nā chutneys kahi maina gula o nā meaʻai momona. Loaʻa i kēia mau meaʻai momona ka nui o nā pono olakino e pili ana i ka paipai ʻana i ka pohō o ke kaupaona, hoʻoliʻiliʻi i nā kuko i makemake ʻole ʻia, hoʻohaʻahaʻa i nā kiʻekiʻe o ke kō o ke kō, hakakā ʻana i ka constipation, a me ka hoʻēmi ʻana i ka maka o ka maʻi ahulau a me ka constipation.
Paipai ʻia nā pulupulu wailana no ka poʻe me ka maʻi diabetes a me nā fiber hiki ʻole ke kōkua i ka lilo ʻana o ka kaumaha. Maʻaneʻi, helu mākou i 20 mau mea ʻai Inia momona no ke kaupaona.
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1. Na momi
ʻO ka pea kahi hua e makemake nui ʻia a momona hoʻi. Loaʻa iā ia kahi pae kiʻekiʻe o ka fiber, ma kahi o 9.9 gram.
2. ʻApocado
Hoʻopiha ʻia nā Avocado me nā momona momona me nā kumu maikaʻi o ka fiber. Loaʻa iā ia ka fiber, kahi e hana ai i 10.5 mau gram i kēlā me kēia kīʻaha.
3. Berry
ʻO nā hua e like me ka raspberry a me ka blackberry he mau kiʻekiʻe kiʻekiʻe o ka fiber. Loaʻa i ka Blackberry he 7.6 gram o ka fiber a me nā raspberry he 8 mau huna o ka fiber.
4. Nā kiʻi
ʻO nā fiku kahi kumu nui o ka fiber. Loaʻa i nā fiku ke kaulike kūpono o nā fibre soluble a insoluble, kahi e aneane ana he 14.6 gram o ka fiber.
pono o ka wai rose no ka maka
5. Oats
ʻO ka oats kekahi o nā kumu waiwai maikaʻi loa o ka puluniu, i loko o nā olonā i hiki ke hoʻoheheʻe ʻia a ʻole hiki ke hoʻoheheʻe ʻia. Hiki iā lākou ke ʻai i nā ʻano he nui i ke ʻano o ka cereal ʻaina kakahiaka a i ʻole ka pudding. ʻO ka 100 gram o nā ʻoka he aneane 1.7 mau huna o ka fiber.
6. niu
Kaulana nā niu a ulu ma nā wahi āpau. Hiki iā lākou ke hoʻohui i kahi fiber kūlohelohe olakino i kāu papaʻai, kahi e hoʻonui ai i ka 7.2 gram i kēlā me kēia kīʻaha.
7. ʻO Peas
Hoʻopiha ʻia nā peʻa ʻōmaʻomaʻo me ka fiber a me nā antioxidant ikaika. ʻO ka peas he 8.6 gram o ka nui o ka fiber dietary.
8. Laiki Brown
Loaʻa i ka laiki Brown ka fiber ma mua o ka laiki keʻokeʻo. Hoʻopau pinepine ʻia ka laiki Brown e nā mea nānā kaumaha. Loaʻa i ka laiki brown ka 3.5 gram o ka fiber dietary.
9. Nā Lētē
Hoʻohana pinepine ʻia nā lentil i nā papa hana India. He kiʻekiʻe lākou i ka fiber dietary, kahi e kōkua ai e hoʻonui i kou ikehu a hoʻonui i kāu metabolism. Loaʻa i ka 100 mau kolamu o nā piʻala i hoʻolapalapa i 8 mau huna o ka puluniu.
10. Pākuʻi
ʻO nā squash e like me ka palaʻai a me ka butternut squash kiʻekiʻe i loko o ka fiber soluble. Hiki iā lākou ke kuke i ke ʻano o nā soups a i ʻole nā kurina. Loaʻa i ka Squash 9 mau huna o ka nui o nā meaʻai.
11. Puʻuloa ʻo Palukela
ʻO nā ʻōpala ʻo Brussel kekahi o nā meaʻai momona momona momona maikaʻi loa. Kōkua lākou i ka detoxify i kāu ʻōnaehana me kā lākou anti-inflammatory waiwai. Loaʻa i nā ʻōpala ʻo Brussel kahi kokoke i ka 7.6 gram o ka fiber.
lāʻau pimple no ka ʻili ʻaila
12. Okra a i ʻole ka manamana wahine
ʻAneʻane i nā mokuʻāina āpau o India, ʻo ka manamana lima o ka wahine ka mea kanu i makemake nui ʻia. Hoʻokahi wale nō kīʻaha o ka manamana lima o ka wahine, a ʻoka paha, hāʻawi ʻaneʻane i ka hapakolu o ka fiber dietary i ʻōlelo ʻia. Loaʻa iā ia he 8.2 gram o ka nui o ka fiber dietary.
13. Nā hua flax
Nui ka hua Flax i ka fiber a hiki iā ʻoe ke hoʻohui i kēia superfood i kāu mau mea ʻono a i ʻole ke hoʻomoʻa ʻana i nā muffins a me nā kuki. 100 gram o nā hua flax i loaʻa he 27 mau huna o ka puluniu.
14. Kahiko
ʻO Turnip kekahi mea kanu i hoʻohana ʻia i ka kuke India. He kumu nui ia na ka fiber, hiki ke kuke ʻia a ʻai maka ʻia pū kekahi. Loaʻa iā Turnips i ka 4.8 gram o ka nui o ka fiber dietary.
15. ʻO Chickpeas
Loaʻa nā Chickpeas i nā meaola pono, a piha pū me ka puluniu. Hiki iā lākou ke leʻaleʻa no ka ʻaina awakea, meaʻai māmā a me ka ʻaina awakea. Loaʻa nā Chickpeas i ka 8 gram o ka nui o ka fiber dietary.
aila hua sesame no ka lauoho
16. Kāloti
ʻO nā kāloti nā meaʻai momona i loaʻa ka nui o nā meaola. ʻO kēia mau mea momona momona ka waiwai i ka fiber. Loaʻa i ka 1 kīʻaha o nā kāloti me ka 3.6 gram o ka puluniu.
17. Broccoli
Kaawale mai ka wikamina C a me ka puna, piha pū ka broccoli me ka puluniu. No ka mālama ʻana i ka ʻike o ka fiber, ʻoi aku ka maikaʻi o ka mahu a i ʻole ka huki ʻana iā ia. Loaʻa i ka 100 gram o ka broccoli ka 2.6 gram o ka fiber.
18. ʻUala
Loaʻa i ka uala nā huaʻaleʻa akā loaʻa pū kekahi ma kahi o 4 mau huna o ka puluniu.
19. ʻAalemona
He momona nāʻalemona i nā huaora a me nāʻalemona unroasted i loaʻa ma kahi o 4.5 gram o ka fiber dietary. E loaʻa ai ka hapanui o ka puluniu, koho i nā ʻalemona kūlohelohe a me ka maka.
20. Berena Wholegrain
ʻOno nā palaoa Wholegrain a me ka momona. Hoʻokahi ʻāpana o ka berena palaoa āpau i loaʻa he 4-5 mau huna o ka puluniu.
