ʻOhe mea nui loa. Hele ʻo ia ma ka ʻōpū me ka ʻole ʻole a hiki i ka ʻōpū. Ma laila, hānai ia i ka hua bacteria maikaʻi. Hoʻoikaika pū ka fiber i ke kaumaha o ke kaumaha, hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko a hoʻomaikaʻi i ka constipation.
ʻO ka ʻai i kēlā me kēia lā he 25 grams no nā wahine a me 38 grams no nā kāne. Eia naʻe, ʻai ka hapa nui o ka poʻe ma kahi o 15-17 grams i kēlā me kēia lā, a i ʻole ka hapalua o ka ʻai i kēlā me kēia lā.
He mea maʻalahi loa ka hoʻonui ʻana i kāu ʻai fiber. nā meaʻai fiber kiʻekiʻe ʻO ka nui e pono e lawe ʻia i kēlā me kēia lā hiki ke hoʻopau ʻia ma ke ʻano olakino. Noi "Nā meaʻai me ka nui o ka fiber” ve "Pono o nā meaʻai fiber"...
He aha ka Fiber?
ʻOhe mea nui ia o ka ai maikai. ʻO ka ʻai ʻana i ka fiber kūpono ke olakino, pale i ka maʻi maʻi type 2 a me ka loaʻa ʻana o ke kaumaha.
Manaʻo ʻia e ʻai nā kāne i 38 grams o ka fiber i kēlā me kēia lā, ʻoiai ʻo kēia nui he 25 grams no nā wahine.
Eia naʻe, nā mea a pau nā pulupulu ʻAʻole like ka hopena i ke kino, a ʻokoʻa hoʻi nā hopena olakino o nā ʻano like ʻole.
Nā ʻano fiber like ʻole
ʻO ka fiber dietary kahi pūʻulu o nā haʻahaʻa ʻaʻole hiki ke ʻeli ʻia i loko o ke kanaka. Loaʻa ia i nā meaʻai mea kanu a pau, me nā huaʻai, nā huaʻai, nā nati, nā ʻanoʻano, a me nā kīʻaha.
Hiki ke hoʻokaʻawale ʻia ka fiber meaʻai ma nā ʻano like ʻole, no ka mea e pili ana ia i kahi ʻano hui like ʻole o nā carbohydrates. Eia naʻe, ua hui pū ʻia e like me kēia e like me kāna ʻōlelo hoʻoholo:
Nā pulupulu hiki ʻole ke hoʻoheheʻe ʻia
ʻAʻole hiki ke hoʻoheheʻe ʻia kēia mau fiber i ka wai. Hele maʻamau i loko o ka ʻōpū me ka hoʻololi ʻole a hoʻohui i ka nui i ka waihona.
nā pulupulu hoʻoheheʻe
Hoʻopili kēia mau fiber i ka wai i loko o ka ʻōpū e hana i kahi paʻi e like me ka jelly. Hoʻolohi kēia i ka ʻai ʻana o ka meaʻai a mākou e ʻai ai.
ʻO ka hapa nui o nā meaʻai he fiber hiki ke hoʻoheheʻe ʻia.
ʻO nā meaʻai i loaʻa maʻamau i ka fiber hiki ʻole ke hoʻoheheʻe ʻia, ʻo ia nā kīʻaha, ka palaoa palaoa, a me kekahi mau huaʻai (e like me ka avocados) a me nā mea kanu (e like me ka celery a me ka pua puaʻa).
ʻO nā kumu maikaʻi o ka fiber soluble kekahi mau huaʻai (e like me nā strawberries a me ka maiʻa) a me nā mea kanu (e like me ka broccoli a me nā kāloti) e like me ka oats, ka hua flax, ka pī a me ka lentil.
He aha nā pōmaikaʻi o ka fiber?
Kōkua ka fiber e mālama pono i ka ʻōpū
ʻO ka hoʻohana ʻana i ka fiber e kōkua i ka mālama ʻana i ka neʻe ʻana o ka ʻōpū maʻamau a hoʻopau i ka constipation.
Ua ʻike ʻia kahi noiʻi he 77% o ka poʻe me ka constipation mau loa i loaʻa ka hōʻoluʻolu ma o ka ʻai ʻana i ka fiber.
Eia kekahi, ʻo ka nui o ka fiber i manaʻo ʻia e hoʻonui i ka ulu ʻana o ka hua bacteria "maikaʻi" i loko o ka ʻōpū o kekahi.
No ka laʻana, ʻo nā fiber soluble i kapa ʻia ʻo prebiotics e hānai i nā hua bacteria maikaʻi i loko o ka ʻōpū. Loaʻa iā ia ke olakino ma ke kōkua ʻana i ka hoʻomohala ʻana i nā hua bacteria maikaʻi.
Hoʻonui lākou i ka hana ʻana o kekahi mau meaʻai koʻikoʻi, e komo pū ana me nā momona momona pōkole e like me ka butyrate, i manaʻo ʻia e kākoʻo i kahi ʻōnaehana olakino olakino a me ka hana o ka ʻōpū.
He mea nui ka paʻa ʻana o ka ʻōpū. Kōkua ia i ka mālama ʻana i kou olakino ma ka pale ʻana i nā maʻi maʻi a me nā maʻi bacteria mai ke komo ʻana i ke kino.
ʻO kekahi mau meaʻai prebiotic he ʻoat, maiʻa a me nā strawberry.
Kōkua ka fiber me ka ho'ēmi kaumaha ma ka hāʻawi ʻana i ka māʻona
ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber e kōkua i ka pohō kaumaha.
Hōʻike nā haʻawina nānā ʻana i ka poʻe e ʻai nui ana i ka fiber e liʻiliʻi ke kaumaha a emi iki ka momona o ke kino.
ʻO kēia no ka mea, nā meaʻai fiber kiʻekiʻeHe haʻahaʻa ia i nā calorie a ʻoi aku ka hoʻopiha ʻana ma mua o nā meaʻai haʻahaʻa fiber. ʻO kēia, nā meaʻai fiber kiʻekiʻeʻO ia ka mea hiki ke kōkua iā ʻoe e ʻai liʻiliʻi me ka ʻike ʻole.
Mālama ka fiber mai ka maʻi diabetes type 2
ʻO ka ʻai ʻana i ka nui o ka fiber i manaʻo ʻia e kōkua i ka pale a mālama i ka maʻi diabetes type 2.
Wahi a nā noiʻi ʻike, ʻoi aku ka liʻiliʻi o ka poʻe e ʻai i ka fiber i ka maʻi diabetes type 2.
Ua ʻike ʻia kahi haʻawina i hahai i ka poʻe 14 no 75.000 mau makahiki ʻo ka poʻe i ʻai ma mua o 15 grams o ka fiber i kēlā me kēia lā he haʻahaʻa haʻahaʻa loa ka loaʻa ʻana o ka maʻi diabetes.
Eia kekahi, ʻoi aku ka haʻahaʻa o kēia pilikia i ka hui i ʻai i ka fiber insoluble.
Ua ʻike ʻia kahi noiʻi ʻē aʻe ʻo ka poʻe i ʻai i nā ʻāpana 3-5 o ka palaoa holoʻokoʻa i ka lā he 26% ka haʻahaʻa o ka maʻi diabetes type 2.
Inā loaʻa iā ʻoe ka maʻi maʻi maʻi, manaʻo ʻia ʻo ka ʻai ʻana i ka fiber e hiki ke kōkua i ke kāohi ʻana i ke kiʻekiʻe o ke kō koko.
ʻO kēia ke kumu e hoʻolohi ai ka fiber soluble i ka hoʻoemi ʻana a me ka hoʻomoʻa ʻana o nā kō, ka hopena i ka piʻi mālie ʻana o nā pae kō koko a me ka liʻiliʻi o ke kō koko.
Hōʻike ka noiʻi e hiki ke hoʻohaʻahaʻa i ka pae kōpaʻa koko a hoʻomaikaʻi i ke olakino metabolic i ka poʻe me ka maʻi diabetes type 2.
He pōʻino anei ka fiber?
ʻO ka hoʻonui ʻana i ka fiber meaʻai e hāʻawi i nā pono olakino he nui, akā hiki ke hoʻopilikia i kekahi manawa.
Inā ʻaʻole ʻoe maʻa i ka ʻai ʻana i ka nui o ka fiber, hiki i ka hoʻonui koke ʻana i kāu ʻai ʻana me ka nui e hiki ke hōʻeha i nā hōʻailona digestive e like me ka ʻūhū, ka ʻeha, a me ke kinoea.
Eia kekahi, no ka poʻe me ka irritable bowel syndrome (IBS), nā meaʻai momona he pilikia paha.
ʻO kēia no ka mea he nui nā meaʻai fiber kiʻekiʻe He kiʻekiʻe nō hoʻi ia i loko o nā haʻahaʻa fermentable i kapa ʻia ʻo FODMAPs. Ua ʻike ʻia kēia e hōʻino i nā hōʻailona IBS.
He aha nā meaʻai fiber?
ohia
ohiaHe hua ʻono a momona. ʻO ia kekahi o nā kumu huaʻai maikaʻi loa o ka fiber.
maʻiʻo fiber: He 5.5 kalama o ka fila ka 100 kalama o ka fiber he 3.1 kalama.
strawberries
strawberries He hua ʻono a kaulana. ʻOi aku ka ʻono ma mua o nā meaʻai ʻōpala. ʻO ia kekahi o nā huaʻai momona. Hoʻopiha ʻia me ka huaʻa C, manganese, a me nā ʻano antioxidant ikaika a pau.
maʻiʻo fiber: Aia he 100 grams o ka fiber i 2 grams. Hāʻawi ʻia i ka haʻahaʻa haʻahaʻa calorie o nā strawberries, he kiʻekiʻe loa kēia.
avocado
avocado He ʻokoʻa ia mai nā hua ʻē aʻe. Ma kahi o nā carbohydrates, loaʻa nā momona maikaʻi. He kiʻekiʻe loa ia i ka vitamina C, potassium, magnesium, vitamin E a me nā huaora B like ʻole. Nui nō hoʻi nā pono olakino.
maʻiʻo fiber: Aia he 100 grams o ka fiber no 6.7 grams.
Mele
MeleʻO ia kekahi o nā hua ʻoluʻolu loa. He kiʻekiʻe nō hoʻi i loko o ka fiber.
maʻiʻo fiber: He 4.4 grams o ka fiber i loko o ka ʻāpala waena, a he 100 grams o ka fiber i loko o 2.4 grams.
raspberry
ʻO Raspberries nā huaʻai nui me ka ʻono ikaika loa. Hoʻopiha ʻia me ka huaʻa C a me ka manganese.
maʻiʻo fiber: Hoʻokahi kīʻaha he 8 grams o ka fiber, aʻo 100 grams he 6.5 grams.
maia
maiaHe kumu maikaʻi ia o ka nui o nā huaora a me nā minelala, me ka huaora C, ka huaora B6 a me ka potassium.
maʻiʻo fiber: Loaʻa i ka maiʻa waena he 3.1 kalama o ka fiber a me ka 100 kalama o ka fiber no 2.6 grams.
ʻO ka maiʻa ʻōmaʻomaʻo a pala ʻole paha he nui ka nui o ka starch kūpaʻa, kahi ʻano haʻahaʻa haʻahaʻa e hana like me ka fiber.
Nā hua hua
Hāʻawi nā Blueberries (3,6 grams no ke kīʻaha) a me nā blackberries (7,6 grams no ke kīʻaha) i ka fiber.
carrots
carrots He ʻaʻa ʻono, ʻuʻuku a momona loa. He kiʻekiʻe ia i ka huaʻa K, ka huaʻa B6, ka magnesium a me ka beta carotene, he antioxidant e lilo i ka huaʻa A i ke kino.
maʻiʻo fiber: Aia he 3.4 grams o ka fiber i loko o ke kīʻaha a me 100 grams o ka fiber no 2.8 grams. He helu kiʻekiʻe loa kēia, no ka haʻahaʻa haʻahaʻa o ka calorie o nā kāloti.
Beet
BeetHe mea kanu aʻa ia i nā meaʻai nui e like me ka folate, hao, keleawe, manganese a me ka pālolo.
ʻO nā nitrates inorganic i loko o nā beets he mau meaʻai i ʻike ʻia he mau pono like ʻole e pili ana i ka hoʻoponopono ʻana i ke koko a me ka hana hoʻoikaika kino.
maʻiʻo fiber: ʻO 1 kīʻaha he 3.8 kalama o ka fiber a me ka 100 kalama o ia mea he 2.8 kalama o ka fiber.
broccoli
broccoliHe mea kanu cruciferous a paʻa i nā meaʻai. Hoʻopiha ʻia me ka huaʻa C, ka huaʻa K, ka folate, nā huaora B, ka pāhare, ka hao a me ka manganese, a loaʻa nā antioxidants a me nā meaʻai e hakakā ai i ka maʻi kanesa.
He kiʻekiʻe ka protein o Broccoli i ka nui o nā mea kanu.
maʻiʻo fiber: Loaʻa i ka 1 kīʻaha he 2.4 grams a he 100 grams o ia mea he 2.6 grams o ka fiber.
Artichoke
ArtichokeHe kiʻekiʻe ia i nā meaʻai he nui a ʻo ia kekahi o nā kumu maikaʻi loa o ka fiber.
maʻiʻo fiber: Aia he 1 grams o ka fiber i 6.9 artichoke a me 100 grams o ka fiber no 5.4 grams.
Palukela kupu
Palukela kupuHe mea kanu cruciferous ia mai ka ʻohana like me ka broccoli. He kiʻekiʻe loa ka ulu ʻana o Brussels i ka vitamina K, potassium, folate, a me nā antioxidants e hakakā ana i ka maʻi kanesa.
maʻiʻo fiber: Hāʻawi ka 1 kīʻaha i 3.3 grams a ʻo 100 grams hāʻawi i 3.8 grams o ka fiber.
Lentil
He meaʻai momona ka lentil. He kiʻekiʻe loa ia i ka protein a hoʻopiha ʻia me nā ʻano meaʻai koʻikoʻi āpau.
maʻiʻo fiber: ʻO 100 grams o ia mea he 7,9 grams o ka fiber content.
Pīʻī kīʻaha
Pīʻī kīʻahaHoʻopiha ʻia me ka protein i hoʻokumu ʻia i nā mea kanu a me nā ʻano meaʻai like ʻole.
maʻiʻo fiber: Hāʻawi ka 1 kīʻaha o nā pīni kīkī i hoʻomoʻa ʻia he 11.3 kalama a me ka 100 kalama o 6.4 kalama o ka fiber.
peas
maʻiʻo fiber: ʻO 1 kīʻaha o ka pī i hoʻomoʻa ʻia he 16.3 kalama, a ʻo ka 100 kalama he 8.3 kalama o ka fiber.
ʻO ka pīkī
ʻO ka pīkīHe legume ia i hoʻopiha ʻia me nā meaʻai, me nā minerala a me ka protein.
maʻiʻo fiber: Hāʻawi ka 1 kīʻaha o ka moa moa i ka 12.5 grams a ʻo 100 grams hāʻawi i 7.6 grams o ka fiber.
ʻO Quinoa
ʻO QuinoaLoaʻa i nā ʻano meaʻai āpau, protein, magnesium, iron, zinc, potassium a me nā antioxidants.
maʻiʻo fiber: Hāʻawi ka 1 kīʻaha o ka quinoa kuke i 1,6 grams o ka fiber.
ʻOaka
ʻOakaʻO ia kekahi o nā huaʻai maikaʻi loa. He kiʻekiʻe loa ia i nā huaora, nā minerala a me nā antioxidants. Loaʻa iā ia kahi fiber soluble ikaika i kapa ʻia ʻo beta glucan i loaʻa nā pōmaikaʻi nui i ke kō koko a me nā pae cholesterol.
maʻiʻo fiber: Hāʻawi ka 100 grams i 10,6 grams o ka fiber.
Popcorn
PopcornHe kiʻekiʻe loa i ka fiber. Eia nō naʻe, inā ʻoe e puhi iā ia me ka momona nui, e haʻahaʻa ka ʻike o ka fiber i ka hoʻohālikelike ʻia i ka ʻike calorie.
maʻiʻo fiber: Hāʻawi ka 100 grams i 14.5 grams o ka fiber.
ʻAmelemona
ʻAmelemonaHe kiʻekiʻe loa ia i nā meaʻai he nui, me nā momona olakino, ka huaʻa E, manganese a me ka magnesium.
maʻiʻo fiber: Hāʻawi ka 100 grams i 12.5 grams o ka fiber.
Hua Chia
hua chia He meaʻai nui ia, aia nā kiʻekiʻe o ka magnesium, phosphorus, calcium a me ka magnesium. ʻO ia paha ke kumu maikaʻi o ka fiber.
maʻiʻo fiber: Hāʻawi ka 100 grams i 34,4 grams o ka fiber.
ʻuala
ʻualaHe ʻaʻa puʻuwai a ʻono loa. He kiʻekiʻe loa ia i ka beta carotene, nā huaora B, a me nā minerala like ʻole.
maʻiʻo fiber: Hāʻawi ka ʻuala i hoʻolapalapa ʻia (me ka ʻole o ka ʻili) i 3.8 kalama o ka fiber.
Koleka ʻeleʻele
Koleka ʻeleʻeleʻO ia kekahi o nā meaʻai ʻono. He mea kupanaha ka kiʻekiʻe o nā meaʻai a waiwai i nā antioxidants a me nā meaʻai-nui.
maʻiʻo fiber: Hāʻawi ka 100 grams o ke kokoleka ʻeleʻele i 10.9 grams o ka fiber.
ʻO nā meaʻai i loaʻa i ka fiber soluble
ʻO ka fiber soluble kahi ʻano fiber e hoʻopalupalu i ka ʻōpū a huki i ka wai i loko o ka ʻōpū, e paipai ana i ka neʻe ʻana o ka ʻōpū.
Kōkua ia i ka piha ʻana no ka manawa lōʻihi, hoʻemi i ka constipation, a me ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ke kō koko.
ʻaneʻi “Nā meaʻai kiʻekiʻe i ka fiber soluble” a me ka maʻiʻo fiber…
pīʻeleʻele
pīʻeleʻeleLoaʻa i ka pectin, kahi ʻano o ka fiber hiki ke hoʻoheheʻe ʻia e like me ke kāʻei i loko o ka wai. Hoʻopaneʻe kēia i ka hoʻokahe ʻana o ka ʻōpū a hoʻomāʻona iā ʻoe no ka lōʻihi, e hāʻawi ana i ke kino i ka manawa hou e komo i nā meaʻai.
Nui nā pīni ʻeleʻele i ka protein a me ka hao, haʻahaʻa ka calorie, a ʻaʻohe momona.
Maʻiʻo fiber soluble: Hāʻawi ka 129 grams o nā pīni ʻeleʻele i hoʻomoʻa ʻia i ka 5.4 grams o ka fiber soluble.
Palukela kupu
Uaʻike mākou he kumu maikaʻi ka ulu o Brussels i ka fiber.
Hoʻohana ʻia ka fiber soluble i Brussels sprouts e hānai i nā maʻi bacteria maikaʻi. Hāʻawi kēia i nā huaora K a me B, me nā ʻakika momona pōkole e kākoʻo ana i ka ʻōpū o ka ʻōpū.
Maʻiʻo fiber soluble: Hāʻawi ka 78 grams o Brussels sprouts i 2 grams o ka fiber soluble.
avocado
He waiwai nui ia i ka fiber soluble a me insoluble.
Maʻiʻo fiber soluble: Loaʻa i ka hapalua o ka avocado he 2.1 kalama o ka fiber soluble.
ʻuala
Aia ma kahi o ka ʻuala ʻuala ma kahi o 4 grams o ka fiber, ʻo ka hapalua o ia mea he fiber soluble. Kōkua ʻo ʻuala iā ʻoe e ʻoi aku ka piha ma muli o ka nui o ka fiber soluble.
Maʻiʻo fiber soluble: Loaʻa i ka 150 grams o ka ʻuala i hoʻomoʻa ʻia he 1.8 kalama o ka fiber soluble.
broccoli
ʻO Broccoli kahi kumu maikaʻi o ka fiber meaʻai, ʻoi aku ka nui o ka hapalua i hiki ke hoʻoheheʻe ʻia.
ʻO ke kiʻekiʻe o ka fiber soluble i loaʻa i loko o ka broccoli e kākoʻo i ke olakino o ka ʻōpū ma o ka hānai ʻana i nā hua bacteria maikaʻi i loko o ka ʻōpū nui. Hoʻopuka kēia mau bacteria i nā momona momona pōkole e like me ka butyrate a me ka acetate.
Maʻiʻo fiber soluble: ʻO ka maʻiʻo fiber soluble o 92 grams o ka broccoli i kuke ʻia he 1,5 grams.
Kahiko
ʻO Turnip kahi mea kanu aʻa. ʻO ka meaʻai nui loa i loko o kēia mea kanu he potassium, a ukali ʻia e ka calcium, nā huaora C a me K.
He mea maikaʻi nō hoʻi no ka hoʻonui ʻana i ka fiber.
Maʻiʻo fiber soluble: ʻO 82 kalama o ka turnip i kālua ʻia he 1.7 kalama o ka fiber soluble.
ohia
He kumu maikaʻi loa ka pear me ka nui o ka fiber, me 5.5 grams o ka fiber content. ʻO 29% o kēia he fiber soluble, ʻo kona ʻano nui ka pectin.
Ma muli o kona ʻano fructose kiʻekiʻe a me ka sorbitol, he hopena laxative ka pea.
Maʻiʻo fiber soluble: He 1,5 grams o ka fiber soluble i ka pea medium.
Pīʻī kīʻaha
He kumu maikaʻi ka pīni pīni no ka fiber soluble, ʻoi aku ka nui o ka pectin content. Eia naʻe, pilikia paha kekahi poʻe i ka ʻeli ʻana.
Maʻiʻo fiber soluble: Hāʻawi ka 133 grams o nā pīni kīkī i hoʻomoʻa ʻia i 3 grams o ka fiber soluble.
hua fiku
He huaʻai nui ia i loaʻa i ka calcium, magnesium, potassium, B vitamins a me nā meaʻai ʻē aʻe.
ʻO nā fiku maloʻo a me nā fiku hou he kumu nui ia o ka fiber soluble, e hiki ai ke hoʻonui i ka manawa no nā meaʻai e komo ai, e hoʻolohi i ka neʻe ʻana o ka meaʻai i loko o ka ʻōpū.
Hoʻohana ʻia nā fiku maloʻo e hoʻopau i ka constipation.
Maʻiʻo fiber soluble: He 37 kalama o ka fiku maloʻo he 1.9 kalama o ka fiber hiki ke hoʻoheheʻe ʻia.
Nectarine
ʻO ka Nectarine kahi drupe e ulu ana ma nā wahi mahana a me ka mahana. He kumu maikaʻi ia o nā huaora B, potassium a me ka huaora E. Loaʻa iā ia nā mea like ʻole me nā waiwai antioxidant.
Hāʻawi ka nectarine medium i 2.4 grams o ka fiber, ʻoi aku ma mua o ka hapalua o ia mea hiki ke hoʻoheheʻe.
Maʻiʻo fiber soluble: Hāʻawi ka nectarine liʻiliʻi i ka 1.4 grams o ka fiber soluble.
apricots
apricotsHe haʻahaʻa ka calorie a he kumu maikaʻi o nā huaora A a me C. Hāʻawi ʻia ʻekolu mau apricots i 2.1 grams o ka fiber, ʻoi loa ka soluble.
He hua ia e kokua i ka hoopau ana. Ua ʻike kekahi haʻawina ʻo nā ʻiole i ʻai i ka fiber mai nā apricots i ʻoi aku ka nui o ke kaupaona ʻana ma mua o ka poʻe i ʻai wale i ka fiber insoluble.
Maʻiʻo fiber soluble: ʻO ka nui o ka fiber soluble i 3 apricots he 1,4 grams.
carrots
Loaʻa i nā kāloti ka nui o ka beta carotene, a ua hoʻololi ʻia kekahi o ia i ka vitamina A. Kākoʻo kēia huaora i ke olakino o ka maka a he mea nui loa ia no ka ʻike pō.
Maʻiʻo fiber soluble: ʻO 128 kalama o nā kāloti i kuke ʻia he 2.4 kalama o ka fiber soluble.
Mele
ʻO Apple kekahi o nā huaʻai i ʻai nui ʻia ma ka honua.
He kumu maikaʻi ia o ka pectin, he fiber soluble, me nā ʻano huaora a me nā minela.apple pectinLoaʻa iā ia nā pono olakino he nui, me ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana i ka hana ʻōpū.
Maʻiʻo fiber soluble: Loaʻa i ka ʻāpala waena he 1 grams o ka fiber soluble.
guava
guavaHe hua ʻāina ia no Mekiko, Waena a me ʻAmelika Hema. Aia i loko o hoʻokahi guava he 30 kalama o ka fiber meaʻai, ma kahi o 3% o ia mea he soluble.
Ua hōʻike ʻia kēia hua e hoʻemi i ke kō koko a me ka nui o ka cholesterol, triglyceride a me LDL (ʻino) cholesterol pae i nā kānaka olakino. ʻO kahi hapa, ma muli o ka ʻike o ka pectin, ka fiber soluble e hiki ke hoʻopanee i ka komo ʻana o ke kō.
Maʻiʻo fiber soluble: Hāʻawi ka 1 hua guava maka i ka 1.1 kalama o ka fiber soluble.
Nā hua flax
Nā hua flax He ʻanoʻano liʻiliʻi ʻeleʻele, melemele a gula paha me ka nui o ka fiber soluble.
Maʻiʻo fiber soluble: ʻO 1 punetune (14 grams) o ka flaxseed e hāʻawi i kahi 0.6-1.2 grams o ka fiber soluble.
hua lā
ʻO nā hua Sunflower kahi meaʻai maikaʻi i waiwai i nā momona monounsaturated a polyunsaturated, protein, magnesium, selenium a me ka hao.
Maʻiʻo fiber soluble: Hāʻawi ka 35 grams o nā hua sunflower i 1 grams o ka fiber soluble.
ʻO Fındık
ʻO ka Hazelnut kahi huaʻai i nā momona unsaturated, vitamin E, thiamine a me ka hao. Ma muli o ko lākou ʻano fiber soluble, kōkua nā hazelnuts i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka LDL (ʻino) cholesterol.
Maʻiʻo fiber soluble: Loaʻa i ka 34 grams o nā hazelnuts he 1.1 grams o ka maʻiʻo fiber soluble.
ʻOaka
Loaʻa i ka oats ka beta glucan, kahi ʻano o ka fiber soluble e pili ana i ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL (ʻino) a me ka mālama ʻana i ke kō koko.
Ma kahi o 100 grams o nā oats maloʻo he 10 grams o ka nui o ka fiber meaʻai. ʻO kēia, he 3.6 grams o ka 5.8 he beta glucans ʻaʻole hiki ke hoʻoheheʻe ʻia a he 4.2 grams he fiber soluble.
ʻO Beta glucan ka mea nāna e hāʻawi i ka oatmeal i kona ʻano ʻano momona.
Maʻiʻo fiber soluble: Loaʻa i ka 233 grams o nā oats i kuke ʻia he 1.9 grams o ka fiber soluble.
bale
E like me ka oats, he kumu lākou o ka fiber beta glucan hiki ke hoʻemi ʻia ka pilikia o ka maʻi puʻuwai. ʻO nā ʻano fiber soluble ʻē aʻe i ka bale ka psyllium, pectin, a me ka guar gum.
Maʻiʻo fiber soluble: ʻO 79 kalama o ka bale i hoʻomoʻa ʻia he 0.8 kalama o ka maʻiʻo fiber soluble.
