Meaʻai mama mo le soifua maloloina: Meaʻai mama maualuga

Anotusi

• O meaai mama o se vaega taua o soʻo se fuafuaga o meaʻai maloloina, ae e taua le aloese mai mea e tumu i kalori, gaʻo ma suka, ma filifili mo meaʻai maualuga fiber e faʻamalieina ai oe.
• Mea'ai Fa'alesoifua maloloina #1: Apu ma le pata Almond
• Meaʻai mama maloloina # 2: popikoni
• Meaʻai mama mo le soifua maloloina # 3: kāloti
• Meaʻai mama mo le soifua maloloina # 4: Larabars
• Fausia se fuafuaga taumafa e faʻaaoga ai Shape.com fua ma fesoasoani maloloina meaai mama.
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O meaai mama o se vaega taua o soʻo se fuafuaga o meaʻai maloloina, ae e taua le aloese mai mea e tumu i kalori, gaʻo ma suka, ma filifili mo meaʻai maualuga fiber e faʻamalieina ai oe.

E tusa ai ma le National Academy of Sciences Institute of Medicine, o fafine i lalo ifo o le 50 tausaga le matutua e tatau ona faʻamoemoe mo le 25 kalama o le fiber i le aso, ae afai o loʻo e amata faʻaaogaina le tele o fiber i au meaʻai, amata lemu. Nei o ni maualuga alava meaai mama e aofia ai i lau soifua maloloina fuafuaga peleni.

Mea'ai Fa'alesoifua maloloina #1: Apu ma le pata Almond

O le apu e faʻatumuina i taimi uma e tusa ma le 3 kalama o alava na o ia, ma avea ai ma se tasi o a matou meaai mama maloloina e sili ona matou fiafia i ai. Otioti le fuala'au ma fa'asalalau i luga ole 1 sipuni tele ole pata almond e fa'aopoopo i so'o se mea mai le 1-2 kalama fa'aopoopo ole alava, fa'atatau ile fa'ailoga. ‘Aua ne‘i ‘ese le apu; o le paʻu o loʻo i ai vitamini ma fiber.

Meaʻai mama maloloina # 2: popikoni

Ole maualuga o meaʻai e pei ole popcorn e manaia tele, pe a le mea na e le faʻatauina mai le fale faʻafiafia o ata tifaga. Tasi le aunese o le paʻepaʻe papaʻe popcorn paʻu e sili atu i le 4 kalama o alava ma tusa ma le 100 kaloli. Tau lava ia e mautinoa e te le faʻaopopoina masima poʻo le pata ina ia mafai ai ona avea o se meaʻai maualalo gaʻo.

Meaʻai mama mo le soifua maloloina # 3: kāloti

I se tulaga lautele, o fualaʻau mata e atamai mo soʻo se meaʻai maloloina fuafuaga, ae e le o taimi uma e talafeagai ai mo on-the-go snacking. O le mea e laki ai, o la'au karoti o ni mea'ai mama maloloina feavea'i. E tasi le kāloti mata lapopoa po'o le 3 aunese o kāloti pepe e ofoina uma atu le toeitiiti atoa le 2 kalama o fiber.

Meaʻai mama mo le soifua maloloina # 4: Larabars

E ui o nisi malosiʻaga faʻamau e ono tele atu filo, Larabars o se sili mataʻutia filifiliga aua na faia mai i mata mata. E sau i le tele o tofo, e aofia ai le Cherry Pie, lea e maua ai le 4 kalama o le fiber e aunoa ma le fa'aopopoina uma o le suka ma le masima o lo'o i ai i isi pa.

Fausia se fuafuaga taumafa e faʻaaoga ai Shape.com fua ma fesoasoani maloloina meaai mama.

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