Nā Meaʻai Mea ʻAi Fiber 51 e Kākoʻo ai i ka Lilo Kaumaha me ka maʻalahi

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ʻO ka pulupulu kahi mea waiwai nui a me nā mea kanu e kōkua nui i ka hoʻoliʻiliʻi o ke kaupaona me ka mālama ʻana i ke olakino a me ke olakino, hoʻoliʻiliʻi i nā kuko i makemake ʻole ʻia, hoʻohaʻahaʻa i nā pae kō kō, hakakā i ka constipation a hoʻēmi i ka maka o ka maʻi kō. Kōkua ka mea ʻai momona i ka nui o ka ʻōpū a hoʻolōʻihi i ka digestion i mea e pale aku ai i ka piʻi koke ʻana o ka glucose a me ka cholesterol i loko o ke kino. [1]

ʻO ka paona nui kahi pilikia nui e like me ka nui o nā kūlana olakino e like me ka maʻi kō, ka maʻi puʻuwai a me ka momona ma muli o ka hoʻonui ʻia o ka momona o ke kino. ʻO ka hōʻemi ʻana i ka nui o ka meaʻai a me ka wī ʻole ka hopena no ka nalo ʻana o ke kaupaona no ka mea he kumu ia o ka hemahema o nā mea pono nui i ke kino.

ʻO ke ala ʻoi aku ka maikaʻi e lilo ai ke kaupaona ʻoiai e mālama ana i ke kaulike o nā mea momona i loko o ke kino e ka ʻai ʻana i nā meaʻai momona. ʻAʻole kōkua lākou i ka mālama ʻana i ke kaupaona akā hāʻawi pū i nā meaola kūpono no ka hana kūpono ʻana o ke kino. E nānā i nā meaʻai pono e kōkua i ka lilo ʻana o ke kaupaona maʻalahi. Hoʻomanaʻo pū kekahi, maikaʻi mau ka hoʻohui ʻana i nā hoʻoikaika kino a me nā meaʻai momona no kahi huakaʻi kaumaha kaumaha.

Nā huaʻai

1. Na momi

ʻO nā pea ka mea i waena o nā hua kiʻekiʻe i hoʻopaʻa paʻa ʻia me ka fiber dietary. Hoʻonui pū ʻia lākou me nā antioxidant a me nā hui phenolic. [1]

ʻO ka fiber meaʻai i nā pears (100 g): 3.1 g

Pehea e ho ohana: ʻAi pololei i nā pears me ka ʻili. Hiki iā ʻoe ke hoʻohui iā lākou i kāu pola hua a ʻai paha ma hope o ka hoʻomoʻa ʻana iā lākou.

2. ʻApocado

Loaʻa i ka Avocado nā momona momona a me nā mea pono e pono ai e like me nā vitamina, magnesium, fatty acid a me ka potassium. He kumu maikaʻi loa ia o nā phytochemical e hiki ke kōkua i ka mālama ʻana i ke kaumaha a pale i nā maʻi e pili ana i ka puʻuwai. [elua]

Puluniu meaʻai i ka avocado (100 g): 6.7 g

Pehea e ho ohana: Hoʻohui i nā avocados i kahi salakeke hua. Hiki iā ʻoe ke ʻokiʻoki wale i ka hua, kāpī i kekahi pepa ʻeleʻele a hoʻopau.

3. Pāleki

Hiki i kahi papaʻai low-fiber ke kumu i nā pilikia digestive e like me ka constipation a me ka bloating ʻoiai nā meaʻai nui nā fiber e kōkua nui i ka pohō kaumaha a me ka kaohi ʻana i ke kō a me ka hoʻēmi ʻana i ka kolesterol. ʻO kēia ke kumu e hoʻopau nui ʻia ai nā blackberry no ka lilo olakino ʻana i ke kaumaha.

ʻO ka fiber meaʻai i ka blackberry (100 g): 5.3 g

Pehea e ho ohana: E hoʻopau i nā blackberry me Greek yoghurt, ʻoka a porridge paha. Hiki iā ʻoe ke hoʻokomo iā lākou i loko o kāu pola hua.

4. Nā kiʻi hou

Hoʻopiha ʻia nā fiku me ka fiber diet. ʻO ka hui ʻana i nā fiku hou i ka papaʻai e kōkua i ka hoʻohaʻahaʻa ʻana i ke kōpō i hiki ke kōkua hou i ka mālama ʻana i ke kaumaha o ke kino a me ke kahe o ke koko i loko o ke kino. ʻO nā fiku hou ka mea e kōkua i ka hōʻemi i ka pilikia o nā maʻi maʻi ʻōpū. [3]

ʻO ka fiber meaʻai i nā fiku hou (100 g): 2.9 g

Pehea e ho ohana: ʻAi paha i nā fiku hou a i ʻole hoʻoinu iā lākou i ka wai no ka pō hoʻokahi a hoʻopau. Hiki iā ʻoe ke hoʻohui iā lākou i kāu mau pōpō a me nā puddings ke hana lākou ma ke ʻano he meaʻono maoli.

5. Pālika

Kōkua ʻo Raspberry i ka pale ʻana i ke ake momona a me ka momona. Hoʻomaopopo loa ʻia e hoʻoliʻiliʻi i ke kaumaha o ke kino a me ka hepatic triacylglycerol ma muli o ke kū ʻana o nā meaola kūpono me ka fiber dietary. [4]

ʻO ka fiber meaʻai i raspberry (100 g): 6.5 g

Pehea e ho ohana: ʻAi i nā raspberry me kahi meaʻai māmā me ka yoghurt Greek, ka oatmeal a i ʻole e hana i nā mea leʻaleʻa mai iā lākou.

6. niu

Loaʻa i nā niu maka a me maloʻo maloʻo kekahi mau pono olakino. Kōkua ka hua i ka hoʻopaʻa i ka pae glucose a loaʻa iā ia nā hopena antidiabetic.

ʻO ka fiber meaʻai i ka niu (100 g): 9 g

Pehea e ho ohana: Hoʻohui i ka niu niu i loko o kahi pola hua a kāwele paha iā lākou a pau.

7. Kawaewa

ʻO kēia hua kau kau kahi kumu maikaʻi loa o ka fiber a haʻahaʻa i nā kalo. ʻ saylelo nā noiʻi e hiki i nā hua ke kōkua i ka mālama ʻana i ke kaupaona kūpono ma o ka kaohi ʻana i nā kōpaʻa a me nā kō i ke kino.

Puluniu meaʻai i ka guava (100 g): 5.4 g

Pehea e ho ohana: E ʻai i ke kuawa me ka ʻili ʻole. Hiki iā ʻoe ke pīpī i kahi paʻakai ma ka hua a ʻai.

nā kiʻiʻoniʻoni ʻohana maikaʻi loa 2019

8. Kiwi

Aia i loko o Kiwi nā wana a pau i hiki ke hoʻoheheʻe ʻia a me ka ʻole insoluble. Ke pau, hāʻawi ka hua iā mākou i ka piha a pale iā mākou mai ka ʻai ʻana i nā meaʻai kūpono ʻole e hoʻonui ai i ka paona.

Puluniuʻai i kiwi (100 g): 3 g

Pehea e ho ohana: ʻAi kiwi ma hope o ka ʻili ʻana iā lākou. Hiki iā ʻoe ke hoʻohui iā lākou i ka ʻoka, porridge a i ʻole i kahi kīʻaha hua.

9. Pomegerane

Hiki i nā meaola pono i ka pomeraite e like me nā antioxidants, anthocyanins a me nā tannins ke kōkua i ka hoʻēmi ʻana i ka momona a me nā pae kolesterol. Pale ka hua i ka ulu ʻana o nā hunaola maʻi ʻaʻai.

ʻO ka fiber meaʻai i ka pomegerane (100 g): 4 g

Pehea e ho ohana: E hoʻopau i kahi kīʻaha o ka wai pomeraite i kēlā me kēia lā. Hiki iā ʻoe ke hoʻohui i nā hua pomeraite i nā ʻoka a i ʻole porridge paha.

10. Maiʻa

Hiki i ka maiʻa ke kōkua i ka mālama ʻana i kahi pūhaka maikaʻi. He momona ia i nā wai ʻaʻā a me nā pūlū haʻahaʻa. Ma waho aʻe, ʻo ka ʻai ʻana i hoʻokahi maiʻa e hāʻawi ai i ka piha a hoʻoliʻiliʻi i ka pōloli. ʻO ka ʻai ʻana o ka maiʻa ʻaʻole hāpai wale ia i ka pohō kaumaha akā kōkua pū nō ia i ka hoʻopiha hou ʻana i ka ikehu nalowale mai ke kino i ka wā o nā hana kino. [5]

ʻO ka fiber meaʻai i ka maiʻa (100 g): 2.6 g

Pehea e ho ohana: E kīloi i kekahi mau ʻāpana maiʻa i loko o kahi pola hua. Hiki iā ʻoe ke hoʻomākaukau i nā leʻaleʻa maiʻa a hoʻohui ʻia i kāu mau ʻoka.

11. Pākaʻakai

Haʻahaʻa ka huakea i nā calories a waiwai i nā meaola nui. Kōkua ia i ka hoʻēmi ʻana i ke kaupaona me ke kōkua o kahi ʻenemima i kapa ʻia ʻo kinase protein i hana ʻia me AMP. Hoʻonui ka enzyme i ka metabolism a hoʻohana i ka momona a me ke kō i mālama ʻia no ka hana ʻana i ka ikehu i ke kino. [6]

ʻO ka fiber meaʻai i ka grapefruit (100 g): 1.1 g

Pehea e ho ohana: Hiki iā ʻoe ke hoʻopau i ka hapalua o ka grapefruit i ka lā.

12. Mele

ʻO Apple kahi kumu nui o ka fiber dietary a me nā polyphenols. Kōkua nui ia i ka hoʻoliʻiliʻi i ka momona o ka ʻōpū i nā poʻe momona. Kōkua pū nā polyphenols i nā hua me ka digestion. [7]

ʻO ka fiber meaʻai i ka ʻāpala (100 g): 2.4 g

Pehea e ho ohana: Hoʻohui i nā ʻāpala i kāu ʻaina kakahiaka ma ka hoʻopili ʻana iā lākou i kahi salakeke hua, ʻoka a porridge paha.

13. lawelawe

Hana ʻo Mango i nā meaʻai māmā e hoʻolauna i ka māʻona. Loaʻa iā ia beta-carotene, i mea e hōʻemi ai i ka makaʻu o ka maʻi ʻaʻai. ʻO Mangoes kahi waiwai waiwai o nā wikamina C, B a me ka lycopene, kahi antioxidant e kōkua i ka pohō kaumaha.

Puluniu meaʻai i nā mango (100 g): 1.6 g

Pehea e ho ohana: Mai haʻalele i nā mango i kona kau. E hoʻopau ma hope o ka ʻili ʻana iā lākou. Hiki iā ʻoe ke hoʻomākaukau i ka wai mango a i ʻole nā ​​mea leʻaleʻa.

14. Strawberry

Hoʻoemi ka Strawberry i ka makaʻu o nā maʻi puʻuwai, ka mumū, ka momona a me ke kahe o ke koko ma muli o ke alo o ka fiber dietary, flavonoids a me nā mea pono pono ʻē aʻe. [8] ʻO ka fiber i ka hua e kōkua maʻalahi paha i ka hoʻokele kaumaha.

ʻO ka fiber meaʻai i ka strawberry (100 g): 2 g

Pehea e ho ohana: Hoʻopili i nā strawberry i loko o kāu pola hua. Hiki iā ʻoe ke ʻai pū me lākou me ka yoghurt Greek a i luna paha ma luna o nā ʻoka.

15. Pāholo

Loaʻa i ka Plums ka papa kuhikuhi glycemic haʻahaʻa a me nā calorie haʻahaʻa e lilo ai i mea maikaʻi no nā poʻe e hoʻāʻo nei e lilo i ka paona. Hoʻopili pū ʻia nā plum me nā huaora (A, C) a me nā antioxidant.

ʻO ka fiber meaʻai i nā plum (100 g): 1.4 g

Pehea e ho ohana: Hoʻohui i nā plums i nā mea leʻaleʻa, nā salake a i ʻole ka oatmeal.

Nā mea kanu

16. Kāloti

Hiki i kahi nui o nā fiber i kēia mea kanu crunchy ke kōkua i ka hoʻoliʻiliʻi i ka pohō kaumaha. Nui nā kāloti i ka wikamina K, potassium a me beta-carotene e kōkua ai i ke olakino o ke kino.

ʻO ka fiber meaʻai i ka kāloti (100 g): 3.1 g

Pehea e ho ohana: E hoʻopau i nā kāloti maka a hoʻohui i kāu mau mea kanu. Hiki iā ʻoe ke hoʻohui iā lākou i ka sop a i nā salakeke.

17. Piʻomaʻo

ʻO ka peas ʻōmaʻomaʻo kahi kumu waiwai o ka fiber a me nā huaora. ʻO ka ʻai ʻana iā lākou i kēlā me kēia lā hiki ke kōkua iā ʻoe e lilo i ka paona ke hana lākou ma ke ʻano he suppressant maoli ka makemake.

ʻO ka fiber meaʻai i nā pī ʻōmaʻomaʻo (100 g): 5.7 g

Pehea e ho ohana: E hoʻolapalapa i nā pī ʻōmaʻomaʻo a hoʻohui iā lākou i kahi salakeke. Hiki iā ʻoe ke ʻai maka iā lākou.

18. Kahiko

He kumu waiwai ʻo Turnip i ka fiber dietary e kōkua i ka hāpai i ka digestion olakino. Hoʻomaʻemaʻe pū kekahi ia i ke kino ma ka hemo ʻana i nā toxins i makemake ʻole ʻia. He koho maikaʻi loa ʻo Turnip i ka wā awakea a i ʻole ka ʻaina awakea e hoʻonui ai i ka nui o ka metabolic a hiki ke kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino. [9]

ʻO ka fiber meaʻai i nā turnip (100 g): 1.8 g

Pehea e ho ohana: Hoʻohui i nā turnipa i ka sop a me nā mea kanu.

19. ʻO Ladyfinger

ʻO Ladyfinger a i ʻole okra kahi waiwai waiwai o ka folic acid, wikamina C, calcium a me Vitamin B. ʻO ka ʻai ʻana i ka ʻokela no ka ʻaina kakahiaka a i ʻole ka pāina awakea hiki ke hoʻoulu i kahi nui o nā fiber i ke kino e kōkua ai e wāwahi i ka momona a hoʻoliʻiliʻi i ka pohō kaumaha.

Puluniuʻai i ladyfinger (100 g): 3.2 g

Pehea e ho ohana: E hoʻomākaukau i nā kurina okra a hoʻopau iā lākou me ka laiki brown a i ʻole chapatis palaoa holoʻokoʻa.

20. Broccoli

Haʻahaʻa ʻo Broccoli i nā kalori. ʻO kaʻai ʻana i ka broccoli ma ke ʻano heʻaiʻai nui hiki ke kōkua i ka hōʻemi ʻana i ke kaumaha ma muli o ka nui o ka fiber a me ka wai i loko o ka mea kanu. Loaʻa iā ia nā huaora A, C, a me K a me ka puna. Mālama ʻo Broccoli i ka māʻona no kahi lōʻihi lōʻihi a kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe a hāpai i ke olakino puʻuwai maikaʻi.

ʻO ka fiber meaʻai i broccoli (100 g): 2.6 g

Pehea e ho ohana: Hana ʻo Broccoli i kahi koho olakino e hoʻohui ʻia i ka pā o ka veggie a i ʻole ka salakeke.

21. Mīkini

ʻOi aku ka maikaʻi o kēia veggie kolio no ka mālama ʻana i ke kaumaha, nā iwi olakino, nā mākala a me ke olakino puʻuwai. Nui ka waiwai o ka spinach i loko o ka huaʻai B2, omega-3 fatty acid a me ka magnesium. [10]

Meaʻai meaʻai i ka milo (100 g): 2.2 g

Pehea e ho ohana: Hoʻohui i ka milo i ka pasta, nā soups, nā sanwiches a i ʻole nā ​​mea kanu.

22. Nā piʻa ʻōmaʻomaʻo

ʻO nā pīni ʻōmaʻomaʻo kahi kumu nui o ka puluniu, wikamina C, folate, hao a me ka silikone. Pale kēia mau meaola i ka pilikia o ka maʻi ʻaʻai kolona a me ka maʻi kō. Hana nā pīni ʻōmaʻomaʻo i kahi meaʻai kūpono inā ʻoe e nānā nei i kou pūhaka.

ʻO ka fiber meaʻai i nā pears (100 g): 2.7 g

pehea e wehe ai i ka lauoho kino

Pehea e ho ohana: Hoʻopili i nā pīni ʻōmaʻomaʻo i nā soups a i ʻole hoʻomapalapa iā lākou a hoʻohui i kāu salakeke.

23. ʻUala

Hoʻonui ʻia ka ʻuala i ka fiber dietary a me nā antioxidants. He kumu maikaʻi loa ia o ka wikamina C, selenium a me nā minelala e kōkua pū i ka hoʻoikaika ʻana i ke olakino a hoʻonui i nā hana o ka lolo. [umikumākahi]

ʻO ka fiber meaʻai i kaʻuala (100 g): 2.4 g

Pehea e ho ohana: E hoʻolapalapa paha i kaʻuala a iʻa paha a hoʻomoʻa paha iā lākou a pau.

24. Pākuʻi

Loaʻa kekahi mau ʻano o ka palaʻai i ka mākeke i ke kauwela a me ka hoʻoilo. Ma muli o ka haʻahaʻa o ka calorie a me nā ʻike kiʻekiʻe-fiber, kōkua ka squash i ka hōʻemi ʻana i ka momona o ke kino. Hiki ke kōkua i ka ʻai ʻana i ka ʻākala acorn i ka hoʻoilo ke puhi i kēlā mau kilo i makemake ʻole ʻia mai ke kino.

ʻO ka fiber meaʻai i ka squash (100 g): 2.1 g

Pehea e ho ohana: E hoʻomoʻi i ka palaʻai i nā mea ʻai a i ʻole nā ​​kopa a hoʻomākaukau i ka pai palaʻai.

25. Beetroot

Hoʻonui ʻia me nā meaola pono āpau e like me ka fiber, potassium, magnesium, iron a me vitamin C, ʻo ka beetroot kahi meaʻai maikaʻi loa no ka pohō kaumaha. Hoʻoikaika nō ia i ka ʻōnaehana paleʻoniʻoni a hoʻoneʻe i ka nui o ka wai mai ke kino, a hiki ke alakaʻi i ka loaʻa kaumaha. [12]

ʻO ka fiber meaʻai i ka beetroot mashed (100 g): 1.7 g

Pehea e ho ohana: Hoʻohui i ka beetroot i kāu salakeke, e hana i kahi sup veggie, a i ʻole he kīʻaha o ka wai wai beetroot extract.

26. Kukui Brussels

ʻO Brro sprouts kekahi o nā koho olakino no kēlā me kēia kanaka e hana nei i nā kau pohō kaumaha. Aia i loko o kēia mau meaʻai kahi nui o ka fiber dietary, folacin, calcium, potassium a me ka wikamina A. ʻO ka ʻike ma loko o brussel sprouts ʻaʻole wale ia e kōkua i ka hoʻēmi ʻana i ka momona o ke kino akā kōkua pū i ka hoʻohaʻahaʻa ʻana i ka pae kolesterol.

Puluniu meaʻai i brro sprouts (100 g): 3.8 g

Pehea e ho ohana: Kuhi ʻo Cook Brussel a hoʻopau a kāwili iā lākou me ka salakeke veggie.

27. Artichoke

Kōkua ʻo Artichokes i ka mālama ʻana i ka maʻi diabetes a me ke kaumaha o ke kanaka. Loaʻa i ka mea kanu ka nui o ka magnesiuma, ka wikamina C, ka waikawa folic, ka fiber dietary, manganese a me nā meaola ʻē aʻe ʻē aʻe. Kōkua ʻo Artichokes i ka hemo ʻana o nā toxins a me ka wai i makemake ʻole ʻia mai ke kino a paipai i ka pohō kaumaha.

ʻO ka fiber meaʻai i nā artichokes (100 g): 5.4 g

Pehea e ho ohana: E hoʻopau i nā mea kanu artichokes a i ʻole kāna unuhi i loaʻa maʻalahi i ka mākeke.

Nā mānoanoa holoʻokoʻa

28. Rice Brown

ʻOi aku ka fiber o ka laiki Brown i ka hoʻohālikelike ʻia me ka laiki keʻokeʻo. ʻO kēia ke kumu e makemake ai ka poʻe e hele ana i kahi huakaʻi kaumaha e hoʻoliʻiliʻi pinepine i ka laiki palaoa i mea pani no ka laiki keʻokeʻo. Loaʻa i kahi laiki Brown kahi helu glycemic haʻahaʻa a me kekahi mau micronutrients. [13]

ʻO ka fiber meaʻai i ka laiki brown (100 g): 4 g

Pehea e ho ohana: E hoʻopau i ka laiki pala no ka ʻaina awakea a i ʻole kaʻaina awakea. Hiki iā ʻoe ke hoʻomākaukau i ka porridge laiki brown no ka ʻaina kakahiaka.

29. Palena palaoa holoʻokoʻa

ʻO nā berena palaoa āpau nā mea ʻono a me ka meaʻai. Makemake pinepine ʻia lākou ma mua o nā berena ʻē aʻe ma muli o ke kiʻekiʻe o ka fiber a me ka waiwai waiwai waiwai.

ʻO ka fiber meaʻai i ka berena palaoa (100 g): 7.4 g

Pehea e ho ohana: E hoʻomākaukau i ka sanwī me ka palaoa a pau a i ʻole ia me nā momona momona momona.

30. ʻO ka palaoa hua ʻole i hāpai ʻole ʻia

ʻO ka bran palaoa i hana ʻole ʻia a i ʻole ʻo Miller's Bran ka uhi waho o ka palaoa i waiwai i ka fiber, nā huaora a me nā minelala. ʻO ke kiʻekiʻe o ka fiber i loko o lākou e pōmaikaʻi i ka puʻuwai, kolona a me ke olakino digestive a kōkua pū paha i ka mālama ʻana i ke kaupaona. [14]

ʻO ka fiber meaʻai i ka bran palaoa i hana ʻole ʻia (100 g): 42.8 g

Pehea e ho ohana: E kāpīpī i ka mea wili palaoa a ka mea wili i kāu sop, nā mea leʻaleʻa a me nā cereala. Hiki iā ʻoe ke kāwili iā lākou me ka yoghurt a hoʻopau.

31. Quinoa

Aia i loko o Quinoa kahi nui o ka fiber a me ka protein. ʻO ka lawelawe ʻana o ka quinoa e hoʻohaʻahaʻa ai i ka papa kuhikuhi glycemic a hoʻolohi i ka digestion. Hana ia i kahi ala olakino e hoʻomaka ai i kou lā. Hāʻawi ʻo Quinoa i ka piha i ʻole ai ʻoe e hoʻopuni i nā meaʻai pono ʻole. I kēia ala, pale paha ia i ka ʻai ʻana o nā calorie keu a paipai i ka pohō kaumaha.

pehea e wehe ai i ka tan

Puluniu meaʻai i ka quinoa kuke (100 g): 7 g

Pehea e ho ohana: E loaʻa ka quinoa no ka ʻaina kakahiaka. Hiki iā ʻoe ke hoʻohana iā lākou i nā mea leʻaleʻa, nā kaola ikaika homemade, nā salakeke, nā mea ʻono a me nā sopa.

32. Oats

Loaʻa i ka oats ka fiber kahi maikaʻi no ka digestion a me ke olakino ʻōpū. Kūkā pinepine ka poʻe e pili ana i nā papahana hoʻoliʻiliʻi kaumaha e ʻai i ka oats i kēlā me kēia lā no ka ʻaina kakahiaka. [umikumālima]

ʻO ka fiber meaʻai i nā oats (100 g): 10.1 g

Pehea e ho ohana: Hoʻopulu i nā oats i ka pō i ka waiū momona momona a wai paha. Hoʻohui i nā huaʻai hou i ka wai i pulu a ʻai. Hiki iā ʻoe ke hoʻomākaukau i ka upma a i ʻole uttapam me nā ʻoka i ʻōwili ʻia.

33. Pāliʻi

Nui ka waiwai o Barley i kahi ʻano o ka fiber dietary soluble i kapa ʻia ʻo beta glucan. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe kolesterol a me nā kō i loko o ke kino. ʻIke ʻia ʻo Barley e hoʻomaikaʻi i ka digestion a kōkua paha i ka pohō kaumaha. [16]

ʻO ka fiber meaʻai i ka bale (100 g): 17,3 g

Pehea e ho ohana: E hoʻomākaukau i ka porridge me ka bale. Hiki iā ʻoe ke hoʻohui iā lākou i nā soups a hoʻomākaukau paha i kahi palaoa bale a hoʻohana i ka wā o ka hoʻomoʻa ʻana.

34. ʻO ka palaoa kawa holoʻokoʻa

Hoʻoemi ka pasta pasta āpau i ka makemake ma muli o ke kiʻekiʻe o ka fiber dietary. Hoʻoemi kēia i ka makaʻu o ka momona a me ka maʻi kō i kēlā me kēia. [17]

ʻO ka meaʻai meaʻai i ka pasta palaoa i kuke ʻia (100 g): 3.9 g

Pehea e ho ohana: E hoʻopau i ka pasta palaoa a pau no kāu ʻaina awakea a i ʻole ʻaina ahiahi.

35. Mīkini Pīnī

ʻLelo kekahi mau noiʻi he mea kōkua ka ʻai ʻana o ka waiūpī i ka hoʻohaʻahaʻa i ka BMI, mālama i ka pūhaka kūpono, hoʻohaʻahaʻa i ka momona a hoʻemi i nā kiʻekiʻe o ka glucose i ke kino. ʻO kēia no ka loaʻa o ka fiber dietary i kēia meaʻai nui. [18]

Puluniu meaʻai i ka waiūpaʻa (100 g): 5 g

Pehea e ho ohana: Hiki iā ʻoe ke hoʻohui i ka waiūpī pīni i nā mea āpau ke ʻole inā ʻaʻohe ou alani pī. ʻAi i nā huaʻai me ka waiūpī pīpī a hoʻohui paha iā lākou i ka yoghurt.

Nā mea kanu

36. ʻO Chickpeas

ʻO Chickpeas kahi waiwai waiwai o ka protein a me ka fiber dietary, he mea nui ia mau mea ʻelua no ka wikiwiki i ke kaʻina hana kaumaha. Hiki i kahi pola kīʻaha ke hoʻopiha i kou ʻōpū a hōʻemi i kou makemake. [19]

ʻO ka fiber meaʻai i nā moa (100 g): 4 g

Pehea e ho ohana: E hoʻolapalapa i nā pīpī a loaʻa iā lākou ma ke ʻano o ka meaʻai kakahiaka kakahiaka a i ʻole no ka ʻaina awakea. Pau nā moa i nā lā he 3-4 i ka pule no ka pono kūpono.

37. Piʻi ʻeleʻele

Hiki i nā pīniʻeleʻele ke lilo i kahi papaʻai olakino olakino no ka poʻe e makemake e nalo maʻalahi i ka paona. Kōkua lākou i ka lilo ʻana o ka momona o ke kino a hoʻoponopono i ka pae kō kō. Loaʻa i nā pīni ʻeleʻele nā ​​calories liʻiliʻi a me nā fiber kiʻekiʻe, kahi e hoʻoulu ai i ka digestion a paipai i ka pohō kaumaha.

ʻO ka fiber meaʻai i nā pīni ʻeleʻele (100 g): 15.5 g

Pehea e ho ohana: Hiki iā ʻoe ke hoʻohui i nā pīni ʻeleʻele i nā kurina, nā ʻai a me nā mea kanu pū me nā kāloti, nā pīni a me nā legume.

38. Lima Pihi

Inā makemake ʻoe e hōʻemi koke i kou kaumaha, hoʻopau i nā pīni lima ma ke ʻano he mahele o ka papaʻai maʻamau. Hoʻonui waiwai ʻia nā pī Lima me ka fiber a lawelawe ʻia ma ke ʻano he kumuwaiwai kūlohelohe no ka hoʻēmi ʻana i ke kaupaona, ka hoʻomaikaʻi ʻana i ka digestion kūpono a me ka hoʻoponopono ʻana i ka pae kō kō. Hoʻonui ka ʻike o ka puluniu i nā pīni lima i ke kino o ke kino a kōkua paha i ka ʻoki ʻana i nā calorie nui aʻe.

Puluniu meaʻai i nā pī lima (100 g): 19 g

Pehea e ho ohana: Hele maikaʻi nā pī Lima me nā iʻa, ka ʻiʻo a me nā moa. Hiki iā ʻoe ke hoʻolapalapa i nā pīni lima a hoʻohui iā lākou i nā soups a i nā salakeke.

39. Piʻi Wāwahi

ʻO ka peas split kahi kumu waiwai o ka protein ʻaʻole wale ia e hāʻawi i ka nui o ka ikehu i ke kino akā hoʻolaha pū kekahi i ka pohō kaumaha. E like me ka puluniu, kōkua pū ka protein i ke puhi ʻana i nā calorie a hoʻolohi i ke kaʻina o ka digestion. Hoʻonui ka pī peʻa iā ʻoe e hōʻemi i ka pōloli a māʻona no ka lōʻihi. [iwakālua]

ʻO ka fiber meaʻai i ka pī piʻi (100 g): 22.2 g

Pehea e ho ohana: E hoʻomākaukau i ka sāleta a i ʻole ka sopa me nā pī piʻi a loaʻa iā lākou ma ke ʻano he meaʻai ahiahi.

40. Lentilā

Hoʻopiha ʻia nā legume me nā protein a me nā fiber soluble a haʻahaʻa i nā calorie a me nā momona. Kōkua lākou i nā pae kolesterol a hoʻolōʻihi i ke kaʻina hana digestion. ʻO ke kū ʻana o ka starch kūpale i ka lentil e kōkua i ke puhi i ka momona i mālama ʻia a hoʻoponopono i ka makemake. [iwakāluakumakahi]

ʻO ka fiber meaʻai i nā lentil (100 g): 10.7 g

Pehea e ho ohana: E kīloi i nā lihi i hoʻomoʻa ʻia i salakeke a hui pū paha me nā mea kanu ʻōmaʻomaʻo.

41. Soybean

ʻO Soybean kahi kumu waiwai nui o nā protein a me isoflavones. He mea nui kēia mau mea hoʻohui i ka hōʻemi ʻana i ka momona a me ka ʻoki ʻana i ka nui momona o ke kino. He kiʻekiʻe nō hoʻi nā soybeans i ke fiber e kōkua paha i ka mālama ʻana i ke kaumaha. [22]

ʻO ka fiber meaʻai i ka soybean (100 g): 4.2 g

Pehea e ho ohana: Hoʻopili i nā soybeans i nā mea kanu. Hiki iā ʻoe ke hele no nā huahana soy like ʻole e like me ka soymilk, tofu, tempeh a me ka palaoa soy.

42. Nā Piʻi Piʻi

ʻO ka pīni kīʻaha kahi meaʻai ikaika no ka lilo ʻana o ke kaumaha o ke kino. He kumu waiwai lākou o ka protein e hoʻonāukiuki i ka manaʻo o ka piha ma hope o ka hoʻohana ʻana. ʻO nā pīni pīpī ʻulaʻula e hōʻemi i ka makemake e hoʻomake i nā meaʻai māmā maikaʻi ʻole a kaohi i ka nui o ka hoʻohana ʻana o ka calorie.

ʻO ka fiber meaʻai i nā pīni kuni (100 g): 15.2 g

Pehea e ho ohana: E hoʻolapalapa i nā pīniʻulaʻula a hoʻonui iā lākou i kahi salakeke mea kanu.

Nā ʻano hua olakino

43. Nā Lā ʻAla

ʻO nā hua flax kahi mea hoʻopau maoli i nā mea ʻono. ʻO ka fiber dietary i kēia mau ʻanoʻano e hoʻolohi i ke kaʻina hana o ka digestion. Kōkua nā hua flax i ka hoʻoliʻiliʻi, hoʻowalewale i ka metabolism a kōkua i ka hoʻomaikaʻi i ke olakino puʻuwai.

ʻO ka fiber meaʻai i nā hua flax (100 g): 27,3 g

Pehea e ho ohana: Hiki iā ʻoe ke lepo i nā hua flax a hoʻohana ia mea i ka oatmeal, yoghurt, saladi, a i ʻole pālahalaha ma ka berena. ʻO ka ʻai ʻana i ʻelua punetēpu o nā hua flax hiki ke hōʻemi iā 250-500 calories i ka lā.

44. Hua Chia

Hiki paha i nā hua Chia ke kōkua i ka lilo o ke kaupaona no ka mea ua kau ʻia me ka fiber e hāʻawi ai i ka piha a hoʻoliʻiliʻi i ka makemake e loaʻa nā mea ʻai maikaʻi ʻole. Hōʻike nā noiʻi e lawa nā ʻelua puna o nā ʻano chia e hōʻemi ai i ke kaumaha o ke kino. [2. 3]

ʻO ka fiber meaʻai i nā hua chia (100 g): 27,3 g

Pehea e ho ohana: Hoʻohui i nā ʻano chia i ka oatmeal a i ʻole nā ​​mea leʻaleʻa.

45. Nā hua ʻupu

E like me ka paukena, pono pū nā hua paukena i ka paipai ʻana i ka pohō kaumaha. Loaʻa i nā hua paukena nā nui o ka fiber a me ka omega 3 fatty acid. Hiki i nā hua ke kōkua iā ʻoe e hoʻolei i kēlā mau kilo keu a loaʻa ke kinona i makemake ʻia. Hoʻopili pū ia i ke kiʻekiʻe o ke kō i ke kino.

ʻO ka fiber meaʻai i nā hua paukena (100 g): 6.5 g

Pehea e ho ohana: E hoʻopau i nā hua paukena (maka / pūlehu ʻia) ma ke ʻano he meaʻai māmā. Hiki iā ʻoe ke hoʻohui iā lākou i nā mea ʻono, soups, granola a i hoʻomoʻa ʻia i nā meaʻai.

Nā hua maloʻo

46. ​​ʻAalemona

Hiki i nāʻalemona ke māʻona i kou'ōpū no ka manawa lōʻihi. Hoʻoemi lākou i ka manaʻo o ka pōloli a hoʻopiha i kou ʻōpū ma muli o ke alo o ka momona momona a me nā meaʻai.

ʻO ka fiber meaʻai i ka ʻalemona (100 g): 10.6 g

Pehea e ho ohana: E hoʻopau i nā ʻalemona e like me ka meaʻai ahiahi a i ʻole 3 pm meaʻai māmā. Hiki iā ʻoe ke hoʻohui iā lākou i nā ʻoka a i ʻole nā ​​mānoanoa.

47. Anjeer (Pōʻai maloʻo)

Hiki i nā fiku maloʻo, ʻo anjeer kekahi, ke kōkua i ka mālama ʻana i ke kaupaona e like me nā fiku hou. Kaohi lākou i ka hoʻohana ʻana i ka calorie a ʻokiʻoki i ka ʻōpū huʻupuʻu no ka pūhaka maikaʻi.

nā kiʻiʻoniʻoni Hindi ma amazon prime India

Puluniu meaʻai i anjeer (100 g): 9.8 g

Pehea e ho ohana: E hoʻohui i anjeer i nā puddings a i ʻole nā ​​ʻoka. Hiki iā ʻoe ke hoʻohui iā lākou i ka wā hoʻomoʻa ʻana ma ke ʻano he hakahaka.

48. Cashews

ʻO ka magnesium a me ka fiber i nā cashews e kōkua i ka hoʻoponopono ʻana i ka metabolism o ke kino a maʻalahi ka nalo ʻana o ke kaumaha. ʻO nā cashews kahi kumu protein maikaʻi a kōkua paha i ka mālama ʻana i ke kaumaha.

ʻO ka fiber meaʻai i nā cashews (100 g): 2.9 g

Pehea e ho ohana: E ʻai i nā cashews ma ke ʻano he meaʻai ahiahi a hoʻomālua paha iā lākou ma mua o ka ʻai ʻana.

49. Walnuts

Kōkua nā Walnuts i ka hoʻolauna ʻana i ke kaupaona ʻana a hoʻemi i ka makaʻi o nā maʻi maʻi ʻōpū ma muli o ke alo o ka fiber dietary. Loaʻa iā lākou nā hopena maikaʻi i nā pae kolesterol a me nā kaomi systolic e hiki ai ke hōʻemi i ka momona o ke kino. [24]

ʻO ka fiber meaʻai i nā walnuts (100 g): 6.7 g

Pehea e ho ohana: Hoʻohui i nā walnuts i nā salads hua, pasta a i ʻole yoghurt. Hiki iā ʻoe ke hoʻopau iā lākou me nā hua maloʻo ʻē aʻe.

50. ʻO Prunes (mau Plums maloʻo)

Kōkua nā Prune i ka pōloli ma ke kāohi ʻana i ka makemake. He kumu maikaʻi lākou a kōkua i ka mālama ʻana i ke kō kō ma muli o ke alo o ka fiber, fructose a me ka sorbitol maʻiʻo. [25]

ʻO ka fiber meaʻai i nā prunes (100 g): 7.1 g

Pehea e ho ohana: ʻAi wale i nā prun ma ke ʻano he meaʻai māmā a hoʻohui paha iā lākou i ka oatmeal a i ʻole ka pudding.

51. Nā lā

Nui nā lā i ka fiber, nā momona momona a me ka ʻike hao. Hiki i kēia mau meaola ke kōkua i ka hoʻohaʻahaʻa kaumaha ma o ka hōʻemi ʻana i ka momona o ke kino. ʻO nā lā kahi meaʻai ikaika a ikaika i hiki i ke kanaka ke piha i ka lōʻihi.

ʻO ka fiber meaʻai i nā lā (100 g): 8 g

Pehea e ho ohana: Wehe i nā hua mai nā lā a hoʻopau iā lākou wale nō a me nā hua maloʻo ʻē aʻe. Hiki iā ʻoe ke hoʻokuʻi iā lākou ma luna o nā mea ʻono a me nā salakeke.

Kaha: ʻO nā waiwai āpau i ʻōlelo ʻia i loko o ka ʻatikala e like me ka United States Department of Agriculture (USDA).

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