ʻO kaʻai me kahiʻenehana fiber kiʻekiʻe,ʻo ka mea i kapaʻiaʻo F-diet (mai ka'ōlelo Pelekāniaʻo Fiber - "fiber") e hāpai ana i ka pohō kaumaha, kūlana -ʻaʻole e hoʻi hou aku nā paona hou,ʻo ka piʻi o ka mīkini. ʻO ka pono o kēia hana i loko o ka fiber a me ka fiber. Loaʻaʻia ka fiber ma nāʻanoʻano a me nā kikuhi, he hapa ia o ka pūpū intercellular o nā mea kanu (nāʻanuʻu i waho), a, e like me ke kānāwai, e hoʻopauʻia i ka wā o ka hoʻomaʻemaʻe. No laila, he mea maikaʻi kaʻaiʻole i mālamaʻia, mālamaʻia nā mea a pau o cellulose. I ka wā i hala, ua kapaʻia ka cellulose he "mea pale" a ua noʻonoʻo nā kānaka i kahi haumia o ke kino o ke kino, i haehaeʻia e ke kino a ua hoʻoneʻeʻia. I kēia manawa,ʻo ia kaʻaoʻao'ē aʻe, e ho'āʻo ana e hoʻohui i nā huahana me ia.
Aia 2 mauʻano fiber - hikiʻole keʻoluʻolu a maʻalahi. ʻO ka lua (pectin, hemicellulose, alginase, resin, gum) ka loaʻaʻana i ka palaoa a me nā legumes - nā huapalaoa, kaʻohi, ka bale, nā meaʻai moana, no ka laʻana, i ke kāpena a me nā huaʻai a me nā huaʻai. Hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol a pale iā ia mai ka nui o nā maʻi kanesa. ʻO kaʻano mua o ke fiber (lignin, cellulose) kahi i loaʻa i loko o nā huaʻai a me nā huaʻai, nā lemu a me ka palaoa. ʻO kahi nui o ia mea i kahi laiki laiki. Lawe ia i nā toxins mai ke kino, hoʻomaʻemaʻe i nā'ōpū. ʻO kēia ka cellulose e kōkua ana i ka liloʻana o ke kaumaha, no ka mea,ʻaʻole ia e kahe i ka'ōpū a me ka'ōpū, e lele a hoʻomau i keʻano o ka māʻona. Aʻo ka mea nui loa,ʻaʻohe kalo. E lilo i ke kaumaha a ma ka manawa hoʻokahi e noʻonoʻo pono e hoʻopau i nāʻano fiberʻelua.
E hahai i ka meaʻai me nā mea kiʻekiʻe me kaʻenehana kiʻekiʻe: eʻai i ka nui o nā mea kanu a me nā hua, nā meaʻai a me nāʻano mea likeʻole.
Ke weheʻana
Ma'Oxford, i ka wā o ka noiʻiʻana i ka maʻi kanesa ma lalo o ke alakaʻi a Dr. E. Spencer, uaʻike nāʻepekemaʻo kaʻoi aku o ke kanaka eʻai i ka fiber,ʻo ka wikiwiki o ka liloʻana o ke kaumaha. ʻO nā haʻawina o ka 38,000 wahine Hawaiʻi i hoʻokūpaʻa i kēia kaʻina i ka wā e hiki mai ana. Uaʻikeʻia nā wāhine he BMI i kahi kokoke i 21.98 (ʻo ia hoʻi keʻano o ke kumu gula) inā pili lākou i kaʻaiʻole, aʻo kēlā mau wāhine nāna i koho i ka meaʻai, a no laila hoʻohana i ka mea liʻiliʻi, ua loaʻa ka BMI ma kahi o 23.52.
ʻO nā huahana me nā meaʻenehana kiʻekiʻe e hoʻonāukiuki mākou i ka meaʻai, a, no laila, kau i ka hana i nā āpau. ʻOʻoe paha, no ka mea,ʻike pahaʻoe, i laʻana, i ka wā iʻai aiʻoe i nā kāloti. Ua hoʻoikaikaʻoe i kaʻoi aku ma mua o kāuʻaiʻana, e like me ke kī. ʻO ka hopena, keʻai liʻiliʻi mākou. ʻO ka fiber, i loko o ka'ōpū i lalo o ka mana o ka waiʻawaʻawa, hoʻonui i ka nui, ua piha ka'ōpū a ua loaʻa ka lolo o ka hoʻopunipuni. Ke kuhi o kaʻoluʻolu i loko o 2 mau hola, aʻo ke kiʻekiʻe o ka paʻakai i loko o ke koko e hoʻolālā.
Make koke nā calories
Inā hoʻokomoʻoe i ka fiber lawa i kāuʻai, i kēlā me kēia lā e heleʻoe mai 150 a 175 kcal. No ka puhiʻana i nā calo he nui, i ka pono o ke ola, ponoʻoe e holo no 20 mau minuke. Akā, no ka hopena o ka hopena o kēia hana? ʻO ka mea mua,ʻo ka fiber pono'ī ka mea e lawe mai i ke kino i nā meaʻokoʻa kūikawā eʻona i ka momona. ʻO ka lua,ʻo ia ka mea e pale ai i nā nitrates a ho'ēmi i ka laweʻana o ke kō. Aʻo ka hopena,ʻaʻole e komo ke kino i nā calories a pau,ʻo kekahi o lākou e hele mai mai ka meaʻai mai me ka fiber.
Manaʻo nā kānakaʻepekemaʻo ka hoʻonuiʻana i ka nui o ka fiber i kaʻai o kēlā me kēia lā he ala maʻalahi ia e mālama ai i ka manaʻo a me ka kaumaha. Ma ka manawa like, e hoʻomauʻoe i ka ikaika, ikaika, a lawa ka ikaika no ka hoʻonāʻana i nā lā a pau. Ma hope o nā mea a pau,ʻo ka meaʻai i ka fiber e loaʻa pinepine nā mea nui nui: nā kolalā, nā meaʻai, nā mea lāʻau.
He aha ka nui o ka pale e pono aiʻoe e loaʻa ka hopena i makemakeʻia? ʻO ka lāpulu i'ōleloʻia he 18 g e'ōlelo ana kekahi mau mea pono e hoʻonui i ka norm i 25-35 g. No ka loaʻaʻana o ka 25 g i kēlā me kēia lā, ua'ōlelo nā meaʻai i ka laweʻana i 180 kcal me nā hua (e like me ka'ōlaʻi 1 aaluma + 1ʻalani), a ʻaʻole i emi iho i ka 90 mau calories me nā huaʻai (kahi hua saladi). A i loko o kaʻaiʻai, hoʻopihaʻia ka palaoa palaoa, porridge. ʻOi aku ka hua ma mua o ka waiʻaʻole e pani. No ka mea,ʻoiai,ʻo ka waiʻalani wale nō he 0.4 g o ke fiber, a ma kaʻalani he 7 (!) Mau manawa hou aku. E hoʻopili hou i nā'ōiwi a iʻole nā popcorn kime.
ʻO ka menuʻai
No kaʻaina kakahiaka:
koho helu 1 huaʻona hua mai ka'ōlaʻi, ka pua a me ka peach; kekahi pakele o kaʻakika a me 2 punetēpē o flaxseed.
koho koho 2
50 maumu o nā paʻi kulina me ka piha o nā hua waina a me ka waiū;
koho koho 3
45 mau'ohema ma ka wai; 1 maika, apple a me 250 grams o ka hua.
koho koho 4
ʻelua ka palaoa'āpīpī, ka maiʻa, kaʻanaka.
koho helu 5
75 maumu o nā paona, 1 puna o ka jam a me ka pata, ka palaoa me ka bala.
No kaʻaina awakea:
ke koho helu 1 150 grams o ka uala ma kahiʻaʻahu a 200 grams o ka saladi mai ke kai kale.
koho koho 2
150 mau'āpana o Brussels e ulu a kāpaeʻia nā kāloti me 2 punetēpu o ka salsa; he sandwich i hanaʻia me nā pulu o kaʻeleʻeleʻeleʻele a me nā'ōmiʻakoʻaʻelua.
koho koho 3
200 mau paona o ka pasta mai nā'ōpala maikaʻi, ka pesto a me ka 150 grams o nā huaʻai i kāwiliʻia.
koho koho 4
200 grams o ka saladi mai 3ʻokoʻa o nāʻano bake, ka lihi māmā.
koho helu 5
250 mau'ōpena o ka'ōniʻi'ōpena me ka'ōnihi, me ke kīkola me ka lālā.
No kaʻaina awakea:
koho helu 1
150 grams o ka hua bale huamona a me 200 grams o ke kolo pipi'ōmaʻomaʻo.
koho koho 2
150 grams o ke cod me ka lemon; 50 maumu o ke kīkaʻu laiki 1 punetēpona o nāʻala a me.
koho koho 3
300 maumu o nā hua maloʻo, 50 grams o ka palaoa paʻi a me ka tofu.
koho koho 4
75 karamu o ka spaghetti mai nā'ōpala o ke kīpī, ka'ōniu kanikani, 200 grams o ka eggplant wala.
koho helu 5
80 maumu o ka pilaf mai nā lelo a me ka laiki laiki a me ka 200 grams o nā salaʻi huaʻai me ka uluʻana o ka'ōpala.