ʻEono meaʻai e hōʻoiaʻiʻo ai i ka ʻōnaehana hoʻoheheʻe ikaika

ʻEono meaʻai e hōʻoiaʻiʻo ai i ka ʻōnaehana hoʻoheheʻe ikaika

ʻO Allegrie

Ke kamaʻilio e pili ana i nā meaʻai maikaʻi no ka ʻai ʻana, ʻo ka mea mua e hiki mai i ka naʻau ʻo ka maiʻa, i wehewehe ʻia he hopena kupua i nā pilikia digestive ma muli o ko lākou kiʻekiʻe o ka fiber. Aia i loko o ka maiʻa ka hao a me ka potassium.

ʻO ka maiʻa

Nui ka palaoa i ka fiber a me ka hoʻopiha ʻana, ʻoiai he haʻahaʻa ka calorie. ʻO ka ʻai ʻana i ke kulina ke kōkua i ka lilo ʻana o ke kaumaha, hoʻomaha i nā pilikia o ka ʻōpū a hoʻomaikaʻi i ka ʻike maka.

lentils

Kaulana ʻo Lentils no ke kumu nui o ka protein, akā ʻo ka mea i ʻike ʻole ka poʻe he nui ka nui o ka lentil i ka fiber. ʻO ka manaʻo piha ʻana no ka manawa lōʻihi ma hope o ka ʻai ʻana i kekahi meaʻai me ka lentil ma muli o ke kiʻekiʻe o ka fiber i loko o ka lentil, kahi e hoʻokuʻu mālie ai i ka ikehu a mālama i ke kino.

oats

He ʻono a hāʻawi i ke kino i nā pono olakino he nui, ʻoi aku ka waiwai o ka fiber, e kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōnaehana digestive a loaʻa ka manaʻo o ka māʻona no nā manawa lōʻihi.

ka pea a me ka ʻāpala

ʻO nā pears a me nā'ōlaʻa, nā mea waiwai i ka fiber meaʻai, mālama i ka'ōpū i ke olakino. ʻO ka ʻai ʻana i ka ʻāpala a i ʻole ka pear i kēlā me kēia lā e maʻalahi ka neʻe ʻana o ka ʻōpū a me ka ʻeha ʻole. Hiki ke ʻai ʻia ka hua a ʻoki ʻia paha ma ke ʻano o ka pā saladi.

hua flax

Manaʻo ka poʻe akamai i ka ʻai ʻana i nā ʻanoʻano hui ʻia, ʻoi aku ka flaxseeds, i kēlā me kēia lā, no ka mea he waiwai lākou i ka fiber a me nā protein e pono ai ke olakino ma nā ʻano he nui. Inā loaʻa ke kanaka i ka paʻa mau, ʻo ka ʻai ʻana i nā hua olonā i kēlā me kēia lā e hōʻoluʻolu ma o ka hoʻoponopono ʻana i ka neʻe ʻana o ka ʻōpū. Hiki ke hoʻohui ʻia nā hua flax i nā salakeke, yogurt, a i ʻole smoothies.

Nā kumuhana ʻē aʻe: 

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