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險，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諸多健康益處，包括患心臟病風險和腸癌風險降低。雖然英國指南表示，成年人每天應攝入30克纖維，但實際上只有不到十分之一的人達到了這一標準。

Switch to wholegrain

換成全麥食物

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.

簡單的替換就能增加纖維攝入量，無需徹底改變飲食習慣。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，你就能增加數克纖維攝入量。

Top up your meals

撒點料

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葡萄干或堅果，沙拉中撒點籽、燉菜中加點鷹嘴豆或扁豆。"半罐鷹嘴豆約含7克纖維--所以你就可以少加點肉啦，"她說道，并補充表示，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，選擇攪拌機

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，因為果汁中的糖分更易吸收。如果你無法放棄喝飲料的習慣，那就選擇攪拌機吧。"榨汁機會過濾大量纖維，而混合奶昔可保留水果本身的纖維含量，"Quadram研究所的彼得·懷爾德教授說道。想減少糖分，他說道，最好選擇低糖水果，甚至最好選擇蔬菜。

Take it slowly

慢慢來

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題，格里寧表示，逐漸增加纖維量才是關鍵，不能陡然性的大量增加。同時也要多喝水：英國飲食健康協會(BDA)建議每天定期喝8至10杯水。