富含纖維的食物可以幫助你安全有效地減肥

富含纖維的食物可以幫助你安全有效地減肥

Fiber is the carbohydrate in plants that your body cannot digest. Although it is essential for intestines and health, most people do not reach the daily recommended level (RDA) of 25 and 38 grams for women and men.

纖維是植物中的碳水化合物，你的身體不能消化。雖然它對(duì)腸道和健康至關(guān)重要，但大多數(shù)人都達(dá)不到每日推薦的男女25克和38克的標(biāo)準(zhǔn)。

There are two types of fiber, soluble and insoluble. Both types of fiber help increase your stool and can be used as a food source for good bacteria in the large intestine. Soluble fiber draws water into the intestines to soften stools and aid better bowel movement.

纖維有兩種，可溶性纖維和不可溶性纖維。這兩種類(lèi)型的纖維都有助于增加你的糞便，可以作為大腸中有益細(xì)菌的食物來(lái)源?？扇苄岳w維可以將水吸入腸道，軟化糞便，幫助改善腸道運(yùn)動(dòng)。

Fiber not only helps you feel fuller and reduces constipation but can also lower cholesterol and blood sugar. So we should add fiber-rich foods because it helps the digestive system work better.

纖維不僅能讓你有飽腹感，減少便秘，還能降低膽固醇和血糖。所以我們應(yīng)該多吃富含纖維的食物，因?yàn)樗軒椭到y(tǒng)更好地工作。

1. Lima bean

青豆

Lima bean are an excellent source of fiber. One cup (172 grams) contains 15 grams of fiber. Lima bean contain pectin, a form of water-soluble fiber that will swell. This can delay stomach emptying and make you feel fuller longer, giving your body more time to absorb nutrients.

青豆是極好的纖維來(lái)源。一杯(172克)含有15克纖維。青豆含有果膠，一種會(huì)膨脹的水溶性纖維。這可以延緩胃排空，讓你更長(zhǎng)時(shí)間的飽腹感，讓你的身體有更多的時(shí)間來(lái)吸收營(yíng)養(yǎng)。

Lima bean are also rich in protein and iron, low in calories and almost fat free. Therefore, this is one of the foods high in fiber helps to lose weight effectively.

青豆也富含蛋白質(zhì)和鐵，低卡路里和幾乎無(wú)脂肪。因此，這是一種高纖維的食物，有助于有效減肥。

2. Avocado

鱷梨

Avocado originated from Mexico but has become popular all over the world. They are an excellent source of monounsaturated fat, potassium, vitamin E and fiber.

鱷梨原產(chǎn)于墨西哥，但在全世界都很受歡迎。它們是單不飽和脂肪、鉀、維生素E和纖維的極佳來(lái)源。

Rich in both soluble and insoluble fiber, avocados really stand out in fiber-rich foods. Compared to other popular fiber sources, they contain lower amounts of the antitoxin phytate and oxalate, which can reduce mineral absorption. It is also one of the foods high in fiber that helps with weight loss.

鱷梨富含可溶性和不可溶性纖維，在纖維豐富的食物中非常突出。與其他流行的纖維來(lái)源相比，它們含有較少的抗毒素植酸鹽和草酸鹽，它們會(huì)減少礦物質(zhì)的吸收。它也是一種高纖維食物，有助于減肥。

3. Sweet potatoes

紅薯

Another high-fiber food for weight loss is sweet potatoes. Sweet potatoes are high in potassium, beta carotene, B vitamins and fiber. Just one medium-sized pack of sweet potatoes makes up more than 400% of the daily reference vitamin A (RDI) of vitamin A.

另一種用于減肥的高纖維食物是紅薯。紅薯富含鉀、胡蘿卜素、B族維生素和纖維。一包中等大小的紅薯就占了每日維生素A參考量的400%以上。

Therefore, sweet potatoes can make a significant contribution to your total soluble fiber intake.

因此，紅薯可以為你的可溶性纖維攝入量做出重要貢獻(xiàn)。

Soluble fiber is important for weight control. The more you eat, the greater the release of intestinal hormones, which can help reduce appetite.

可溶性纖維對(duì)控制體重很重要。你吃得越多，腸道釋放的荷爾蒙就越多，這有助于降低食欲。

4. Broccoli

西蘭花

Broccoli is a cruciferous vegetable that grows well during the cool season. It is high in vitamin K, helps with blood clotting, and is a good source of folate, potassium and vitamin C. It also has antioxidant and anti-cancer properties.

西蘭花是一種十字花科蔬菜，在涼爽的季節(jié)生長(zhǎng)良好。它富含維生素K，有助于血液凝結(jié)，也是葉酸、鉀和維生素c的良好來(lái)源。它還具有抗氧化和抗癌特性。

Broccoli is a good source of dietary fiber and is one of the fiber-rich foods for weight loss, with 2.6 grams of fiber per 100 grams of broccoli, more than half of which is soluble.

西蘭花是膳食纖維的良好來(lái)源，也是富含纖維的減肥食物之一，每100克西蘭花含有2.6克纖維，其中一半以上是可溶的。

The high amount of soluble fiber in broccoli can support your gut health by nourishing good bacteria in your colon. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

西蘭花中含有大量的可溶性纖維，可以通過(guò)滋養(yǎng)結(jié)腸中的有益細(xì)菌來(lái)維持腸道健康。這些細(xì)菌產(chǎn)生有益的短鏈脂肪酸，如丁酸鹽和醋酸鹽。

5. Carrots

胡蘿卜

Carrots are one of the popular vegetables. Boiled or steamed, carrots are an important ingredient in many recipes, but they can also be ground into salads or used to make desserts like carrot cakes.

胡蘿卜是一種受歡迎的蔬菜。無(wú)論是煮熟還是蒸熟，胡蘿卜在許多食譜中都是一種重要的食材，但它們也可以被磨成沙律或用來(lái)制作像胡蘿卜蛋糕這樣的甜點(diǎn)。

One cup (128 grams) of chopped carrots contains 4.6 grams of fiber, 2.4 of which are soluble.

一杯(128克)切碎的胡蘿卜含有4.6克纖維，其中2.4克是可溶的。

6. Apple

蘋(píng)果

Apples are one of the most eaten fruits in the world. Apples are composed of various vitamins and minerals and are a good source of soluble fiber pectin. Pectin in apples may have many health benefits, such as a reduced risk of heart disease and improved bowel function.

蘋(píng)果是世界上被吃得最多的水果之一。蘋(píng)果含有多種維生素和礦物質(zhì)，是可溶性纖維果膠的良好來(lái)源。蘋(píng)果中的果膠可能對(duì)健康有很多好處，比如降低患心臟病的風(fēng)險(xiǎn)，改善腸道功能。