Meaʻai e tele-fiber

Fiber o se vailaʻau maua i laʻau. Falaoa o meaʻai, le ituaiga mea e te 'ai, e maua i fualaʻau, fualaʻau, ma saito. E le mafai e lou tino ona faʻalu le fiva, o lona uiga e pasi i totonu o ou manava e aunoa ma le mitiia tele. Ae ui i lea, o le fiber o loʻo maua ai pea le tele o penefiti soifua maloloina.

O meaʻai i meaʻai e faʻaopoopo tele i lau taumafataga. Talu ai e faʻamalieina ai lou lagona i se taimi umi ma mo se taimi umi, e mafai ona fesoasoani ia te oe i taumafaiga e faʻaalu ai le pauna pe ia tausisi pea i le soifua maloloina. Mo tagata e maua ile maʻi suka, ole vaega ole vaega e taua ile faʻataunuʻuina ma le tausia ole glycemic control.

E mafai foi ona fesoasoani meaʻai maualuga i le paʻu ma le manava uma. Fiber mafai foi ona fesoasoani tuʻu i lalo lou kolesterol.

Faʻatele lemu le aofaʻi o alava i au meaʻai. A faʻapea ua maua lou fulafula poʻo se kesi, masalo ua e 'ai tele ma ua tatau ona faʻaititia le aofaʻi o alava e te' aina mo ni nai aso. Inu ia tele vai. A e faʻateleina le alava i au meaʻai, e tatau foʻi ona lava au vai. Ole le lava ole vai e ono atili ai ona leaga le papala nai lo le lelei. Fesili i lau tausi soifua maloloina poʻo le fomaʻi fualaʻau pe fia le suavai e tatau ona e mauaina i aso uma.

O le aso fautuaina fautuaina (DRI) o fiber mo tagata matutua 19 i le 50 tausaga le matua o 38 kalama i le aso mo aliʻi ma 25 kalama i le aso mo fafine. Ina ia maua ni alava tele i lau taumafataga, ai ituaiga taumafa eseese, pei o le:

• Fua
• Fualaʻau
• Fatu atoa

Faitau ma le totoʻa igoa o meaʻai e iloa ai le tele o latou alava. E maua fua le alava i le tele o meaʻai lelei. Afai e paleni lau taumafataga, oe ono le manaʻomia se alava faaopoopo. O fualaʻau o loʻo gaosia i le fualaʻau o loʻo i ai fiva e sili atu nai lo o faʻamaumauga lelei. Filifili meaʻai e maualuga le aofaʻi o alava, pei o le falaoa saito atoa faʻatasi ma papae papaʻe ma le enaena araisa faʻasuaisa. Taumafai e 'ai meaʻai e masani ona maualuga i alava. Fiber faʻaopopoga ma meaʻai faʻasolosolo faʻamalosia i le fiva e masani ona le faʻaoʻoina tutusa le soifua maloloina penefiti ma ono faʻateleina bloating ma kesi ..

Fualaʻau o se lelei mafuaʻaga o alava. 'Ai tele:

• Lettuce, Suiselani chard, raw kāloti, ma spinach
• Agalelei kuka fualaʻau, pei o asparagus, beets, pulou, omo, ma maukeni
• Pateta pateta ma pateta suamalie ma le paʻu
• Broccoli, artichokes, squash, ma manoa pi

Oe mafai foi maua sili alava i le 'ai:

• O legume, pei o lentil, black beans, split peas, fatu fatu fatu, lima pi, ma tamaʻi pipi
• Nati ma fatu, pei o sunflower fatu, almonds, pistachios, ma pecans

O fualaʻau o se tasi lelei puna o alava. 'Ai tele:

• Apu ma faʻi
• Paʻu ma pea
• Tangerines, prun, ma fualaʻau
• Mati ma isi fualaʻau mago
• Kiwi

O fatu o leisi taua taua o meaʻai i meaʻai. 'Ai tele:

• Meaʻai vevela, e pei ole oatmeal ma farina
• Areto atoa
• Araisa enaena
• Quinoa
• Popikoni
• Serealimi e alualu i luga, e pei o le mago, saito sasaʻo, ma saito faʻafefeteina
• Pepa atoa-saito
• Maniini muffins

Fua o meaʻai - tausiga o oe lava; Constipation - alava

• Puna o alava

Dahl WJ, Stewart ML. Tulaga o le Academy o meaʻai ma Dietetics: soifua maloloina aʻafiaga o meaʻai alava. J Acad Nutr Meaʻai. 2015; 115 (11): 1861-1870. PMID: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

Murray MT. Vailaau paleni. I: Pizzorno JE, Murray MT, eds. Tusitusiga o Natura Faʻafomai. 5th ed. Filatelefia, PA: Elsevier; 2021: mata 44.

Thompson M, Noel MB. Meaai paleni ma vailaʻau a le aiga. I: Rakel RE, Rakel DP, eds. Tusitusiga o Faʻafomaʻi Aiga. 9th ed. Filatelefia, PA: Elsevier; 2016: mata 37.

• Puta i pepe ma tamaiti
• Faʻafuaseʻi
• Alava

• Constipation - tausia oe lava
• Constipation - o le a le mea e te fesili ai i lau fomaʻi
• Diverticulitis ma diverticulosis - faʻateʻaina
• Diverticulitis - o le a le mea e te fesili ai i lau fomaʻi
• Faʻafefea ona faitau igoa taumafa

• Alava Meaʻai
• Faʻafefea ona tuʻu i lalo Cholesterol ma Diet