如何從飲食中獲得更多纖維?

Roughage helps reduce the risk of heart disease andbowel cancer, yet few of us eat enough of it. Here'show to up your intake

粗糧有助于降低患心臟病和腸癌的風(fēng)險(xiǎn)，但許多人都攝入不足。下面我將為您介紹提高攝入量的方法。

Get a feel for the figures

提高數(shù)字敏感度

Fibre, or roughage, refers to indigestiblecarbohydrates. A fibre-rich diet is linked to healthbenefits including a reduced risk of heart disease andbowel cancer. While UK guidelines say adults shouldget 30g a day, fewer than one in 10 meet this goal.

纖維或粗糧指的是難以消化的碳水化合物。富含纖維的飲食能帶來(lái)諸多健康益處，包括患心臟病風(fēng)險(xiǎn)和腸癌風(fēng)險(xiǎn)降低。雖然英國(guó)指南表示，成年人每天應(yīng)攝入30克纖維，但實(shí)際上只有不到十分之一的人達(dá)到了這一標(biāo)準(zhǔn)。

Switch to wholegrain

換成全麥?zhǔn)澄?/p>

Simple substitutions can boost your fibre intake without you radically rethinking your diet. Bymoving to bran flakes from rice puffs for breakfast, wholemeal rather than white bread for asandwich at lunchtime, and brown rice instead of white for dinner, you can raise your fibreintake by several grams.

簡(jiǎn)單的替換就能增加纖維攝入量，無(wú)需徹底改變飲食習(xí)慣。將早餐從米芙換成麥麩谷物片，午餐選擇全麥三明治，放棄白面包三明治，晚餐吃糙米而非大米，做到這些，你就能增加數(shù)克纖維攝入量。

Top up your meals

撒點(diǎn)料

Greening recommends adding a handful of raisins or nuts to breakfast cereals, seeds to salads, and chickpeas or lentils to a stew. "Half a can of chickpeas is about 7g of fibre - and that canhelp to reduce the amount of meat you are adding," she says, adding that bulking meals outwith vegetables helps. "Have baked beans on two slices of toast and you are already at 13g." Keeping the skins on potatoes also adds fibre to a meal.

格里寧建議在早餐麥片中撒點(diǎn)葡萄干或堅(jiān)果，沙拉中撒點(diǎn)籽、燉菜中加點(diǎn)鷹嘴豆或扁豆。"半罐鷹嘴豆約含7克纖維--所以你就可以少加點(diǎn)肉啦，"她說(shuō)道，并補(bǔ)充表示，多吃蔬菜也能增加纖維量。"在吐司兩面涂上烘豆，你就能攝入13克纖維。"土豆不剝皮也能增加纖維量。

 

Ditch the juicer for a blender

放棄榨汁機(jī)，選擇攪拌機(jī)

Greening says it is better to eat fruit as solids rather than turn them into drinks, as juicingmakes the sugar in fruit much more readily available. If you can't give up slurping, go for ablender. "Juicers remove a lot of the fibre, whereas blending smoothies keeps the fibre inthere," says Prof Pete Wilde of the Quadram Institute. To keep sugars down, he says, it is betterto use low-sugar fruit or even just vegetables.

格里寧表示，吃水果比喝果汁更健康，因?yàn)楣械奶欠指孜铡Ｈ绻銦o(wú)法放棄喝飲料的習(xí)慣，那就選擇攪拌機(jī)吧。"榨汁機(jī)會(huì)過(guò)濾大量纖維，而混合奶昔可保留水果本身的纖維含量，"Quadram研究所的彼得·懷爾德教授說(shuō)道。想減少糖分，他說(shuō)道，最好選擇低糖水果，甚至最好選擇蔬菜。

Take it slowly

慢慢來(lái)

To avoid digestive problems such as bloating, gas and diarrhoea, Greening says it is importantto increase fibre gradually, rather than boosting consumption suddenly. Consume plenty offluids, too: the BDA recommends 8 to 10 cups a day, at regular intervals.

為避免腹脹、脹氣和腹瀉等消化問(wèn)題，格里寧表示，逐漸增加纖維量才是關(guān)鍵，不能陡然性的大量增加。同時(shí)也要多喝水：英國(guó)飲食健康協(xié)會(huì)(BDA)建議每天定期喝8至10杯水。