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Alava Mauoa Meaʻai | Soifua Maloloina Motugaafa | Alava Mauoa Meaʻai | Boldsky 
E le toʻatele e iloa le taua o le alava i meaʻai, e ui lava ina avea ma tautalaga a le taulaga. Fiber o se toto-na maua mai gaʻo gaʻo mai e lua ituaiga - soluble ma insoluble. O se vaega taua tele o au meaʻai i aso uma.
Initia kuka Initia e lauiloa mo ana mea manogi, curries ma chutneys o se auro maina o fiber-rich meaai. O nei alava-mauʻoa meaʻai maua ai le anoanoai o penefiti faʻamanuiaga e aofia ai le faʻamalosia o le paʻu pauna, faʻaititia le manaʻomia manaʻomia, tuʻuina ifo o le toto suka tulaga, faʻafetauaiga constipation, ma le faʻaititia o le aʻafiaga o le afaina ma manava.
E mafai ona fautuaina e le fiva soluble mo tagata e maua ile maʻisuka ma le le mafai ona tipiina alava e fesoasoani ile leiloa ole pauna. Lenei, matou te lisiina i lalo 20 fiber-rich Initia meaai mo mamafa pa'ū.
1. Penina
O le pear o se fualaʻau lauiloa e suamalie ma faʻamalieina. O loʻo iai le maualuga ole fiber, e tusa ma le 9.9 kalama.
2. Avoka
Avocados e faʻatumuina i gaʻo maloloina faʻatasi ma lelei mafuaʻaga o alava. O loʻo iai filo, e oʻo atu ile 10.5 kalama ile ipu.
3. Fua
O fua e pei o le raspberry ma le blackberry e maualuga le maualuga o fiber. Blackberry o loʻo iai ma le 7.6 kalama o fiva ma o le raspberry o loʻo iai ma le 8 kalama o fiber.
4. Ata
Mati o se sili lelei mafuaʻaga o alava. Figs ei ai se paleni atoatoa o soluble ma insoluble alava, lea toeititi faia ia oo atu i le 14.6 kalama o alava.
5. Ooti
Oati o se tasi o sili sili punaoa o alava, aofia ai o soluble ma insoluble alava. E tele mea e mafai ona 'aʻai ai i latou i le ituaiga o meaʻai o le taeao poʻo le puding. 100 kalama o omi toeititi lava 1.7 kalama o alava.
6. popo
O popo e lauiloa ma e ola i soʻo se mea. E mafai ona latou faʻaopopoina se alualu i luma maloloina i lau taumafataga, ma o lona aofaʻi e 7.2 kalama i le ipu.
7. Pi
O fualaʻau lanumeamata ua faʻatumuina i alava ma malosiʻaga vailaʻau. Pi e aofia ai le 8.6 kalama o le aofaʻi o meaʻai i le fiber.
8. Nisi enaena
Brown araisa aofia ai sili alava nai lo papaʻe araisa. Brown araisa e masani ona faʻaumatia e tagata vaʻai mamafa. Brown araisa aofia ai le 3.5 kalama o taumafa i meaʻai.
9. Lentil
Lentil e masani ona faʻaaogaina i Initia fua. Latou te maualuga i meaʻai i le fiber, e fesoasoani e faʻateleina lou malosi ma faʻamalosia ai lau metabolism. 100 kalama o lentil ua vela o loʻo i ai le 8 kalama o alava.
10. Oomi
O squash pei o maukeni ma butternut squash e maualuga i le soluble fiber. E mafai ona kuka i latou i le ituaiga o supo poʻo ni fualaʻau. Squash o loʻo iai le 9 kalama o le aofaʻi o meaʻai i meaʻai.
11. Fuafua Brussels
O Brussel sprouts o se tasi o sili ona lelei fiber-rich Initia meaai. Latou te fesoasoani e faʻamama lau masini ma a latou anti-inflammatory meatotino. Brussel sprouts aofia ai lata i le 7.6 kalama o alava.
12. Okra Poʻo le tamatamai lima o Tamaʻitaʻi
Toetoe lava i setete uma o Initia, tamaʻilima tamailima o le sili-pele fualaʻau. Naʻo le tasi le ipu tamaʻi lima o le tamaʻitaʻi, poʻo le okra, e maua ai le lata i le tasi vaetolu o le fautuaina o meaʻai. O loʻo iai le 8.2 kalama ole aofaʻi o meaʻai i meaʻai.
13. Fasi fua
Flax fatu e mauoa i le alava ma e mafai ona e faʻaopopoina lenei meaʻai sili i au mea lamolemole poʻo a o tunu ia muffins ma kuki. 100 kalama o flax fatu aofia ai le 27 kalama o fiber.
14. Faʻamau
O le turnip o seisi fualaʻau lea e faʻaaogaina i Initia kuka. O se sili lelei mafuaʻaga o alava, lea e mafai ona kuka ma 'aina mata foi. Turnips aofia ai 4.8 kalama o le aofaʻi o meaʻai fiber.
15. Chickpeas
Chickpeas aofia ai taua meaʻai, lea e faʻapipiʻiina foi ma alava. E mafai ona fiafia iai mo le 'aiga aoauli, meaʻai mama ma meaʻai o le afiafi. Chickpeas o loʻo iai ma le 8 kalama o le aofaʻi o meaʻai e fai i meaʻai.
16. Karoti
Karoti o ni fualaʻau suamalie e tele le tele o mea aoga. O nei fualaʻau suamalie e tamaoaiga foi i le alava. 1 ipu o kāloti o loʻo iai le 3.6 kalama o alava.
17. Broccoli
E ese mai i le vaitamini C ma le kalasiu, o le broccoli o loʻo tumu foi i le fiber. Ina ia taofiofia le alava i totonu, e sili atu le ausa pe faʻapipiʻi. 100 kalama o le broccoli o loʻo iai le 2.6 kalama o alava.
18. Pateta
O le pateta o loʻo iai gaʻo gaʻo ae e iai foʻi ma le lata ile 4 kalama o fiber.
19. Almond
O almonds e mauoa i meaʻai lelei ma almonds e leʻi faʻapipiʻi e aofia ai le 4.5 kalama o le alava o meaʻai. Ina ia maua le tele o le alava, filifili mo masani ma mata almonds.
20. Areto o le Wholegrain
Wholegrain falaoa e suamalie faʻapea foʻi ma mea e aoga. Tasi fasi fasi falaoa saito atoa e aofia ai le 4-5 kalama o le alava.
