Kohoʻai waiwai ma ka puluniu i kou kela la i keiaʻai

aku nei au Nutritionists i kēlā lā ma luna o ka papa aina o na kanaka pono eʻai i ka mea kiʻekiʻe ma ka puluniu. He aha ka puluniu, a me ka mea 'aʻole ia e malama aku? Kēia nō olona, a, ma ka Akä naÿe i ka momona, a me ka carbohydrate kumuʻiʻo ua ole hōʻuluʻulu manaʻo a me ka i hōʻuluʻulu manaʻo ma ke kino, akā,ʻaneʻane kŰlń loko mea. Aia o kekahi ano hiʻona o kēia mau olona,: ua wailana i loko o ka wai i kekahi o lakou, a me kekahi - ole. ʻO ka mea e ole hoike mai, i kona ano maoli "me mechanical" kino cleanser, e pahu aku ai i ka ai ma ka esophagus, mahuahua i ka buke o ka noho, e hoopalupalu ana ia eaaei loko mai o ka naʻau liʻiliʻi. Ka wai-wailana puluniu, e lilo ana i ka jelly-e like nui, e kokua i ka hoʻopau toxins a me ka naʻokoko, kūpono i ka ipu ua holoiʻia, maʻamau puʻe. Kekahi waiwai o ka wailana puluniu, e 'ūlōlohi i ke omo o ke kō, i mea pono no ka poʻe loaʻa mai mimikō.

Fashion waiwai i loko o insoluble puluniu - o ka ai, ai hua pisetakia, bran a me kaʻai iā. Wailana puluniu i loaʻa i loko o ka pī legumes, na ohia, citrus hua a me carrots.

Na kela la i keia koi no ka'aʻaʻa hilinaʻi nui ma luna o ka makahiki a me ke keka o ke kanaka. No kekahi laʻana, na keiki elemakule 5 e 9 makahiki Ua lawa 25 nā huna o dietary puluniu no ka lā, na kanaka 18 i ka 50 makahiki - 38-40 nā huna ma adulthood (55 a hiki i 70 makahiki), hiki ke hoemiia ka helu o ia i loko o ka kela laʻai i ka 30 nā huna no ka lā. Wahine opiopio, a me ka waena makahiki ua? Aeiiaiaoaony e hoopau mai i ka 25 nā huna o dietary puluniu no ka lā, oi oʻo - mai i 20 nā huna. I mea e paʻa kūhohonu i ke kino a me ka pono nui o ka usable puluniu, wailana a me insoluble, i ka i kela laʻai e e like like me hiki. Ma kaʻai mea kiʻekiʻe ma ka puluniu?

Ka nui loa o ka helu kanu olona, i loko o avocados, grapefruits, blueberries a me raspberries, maiʻa a me ka ohia. Fashion waiwai ma ka puluniu - he carrot, artichoke,'ōmaʻomaʻo ka pī a me peas. He nui na mea pono keia mau olona, nā kīʻaha o collard greens, kaʻuala, squash a me zucchini. Insoluble puluniu mea i loaʻa i loko o nui na mea ma ka mōhaiʻai i ka berena no ka bun me bran,'āhiu raiki. Kona nui'alemona, kaʻuala a me ka linseed, pua nānālā anoano a me peanuts. Akā, no ka nui helu o olona, iloko o ka pa o ka papapa, hakuʻala ka pī a me ka eleele mohihi.

Fashion waiwai ma ka puluniu - hua a me kaʻai iā - ka mea, ua pono i ka hana i loko o kona kino palapala, a me kaʻoi loa me ka ili, e like me Piʻihonua, puree a canned uuku ka helu o kēia mau mea e pono ai 'ona. Loa pono e ma ka liʻiliʻi loa hapa 'ia e puku i ke keʻokeʻo berena palapala me ka bran, a keʻokeʻo raiki - dia lā o kaʻeleʻele. Nō hoʻi, no ka mea, he ola i keʻai ua paipai palua i ka pule, e ai mau o ka papapa maka, ke kūapoʻana iʻai. Hope o kuʻuna huahana no huahana waiwai ma ka puluniu, e e gradual. E ole ho opa ao hoʻololi i ka mea a kohu ponoʻai, ka mea hiki ke alakai i ka malfunction o ka opu a me ka naʻau liʻiliʻi, e like me kēia mau kino i kauoha i kekahi ka hoʻololiʻana i ka coarser ai. Kekahi mea nui kēlā lā, eʻai i kaʻai me ka nui o ka wai, a pale aku dehydration. Insoluble puluniu wale hana pono ma ka hoʻohui pū 'ia me ka wai, i ole ia, ka mea, ua i höʻike aku constipation wale, a hiki aggravate ia paa i occlude i ka naʻau liʻiliʻi.

Kaawale E e olelo mai no ana i kaʻai waiwai ma ka puluniu ole ma ke kaupaona ka ho'ēmiʻana. Ua ua mai la oia i ka dietary puluniu mea pono maloko kino o toxins, ho'ēmi i ke koko kō a me ka insulina i loko o ke koko, a ua ālai 'ka hoʻomāhuahua o ka momona. Eia hou, ka mea e wale pono paʻa kūhohonu loa, ho'ēmi i ka pololi, a, nolaila, i ka i kela la uku o ka meaʻai hokii.