Top up your meals
撒点料
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 can help to reduce the amount of meat you are adding," she says, adding that bulking meals out with 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.
格里宁建议在早餐麦片中撒点葡萄干或坚果,沙拉中撒点籽、炖菜中加点鹰嘴豆或扁豆。"半罐鹰嘴豆约含7克纤维--所以你就可以少加点肉啦,"她说道,并补充表示,多吃蔬菜也能增加纤维量。"在吐司两面涂上烘豆,你就能摄入13克纤维。"土豆不剥皮也能增加纤维量。
Ditch the juicer for a blender
放弃榨汁机,选择搅拌机
Greening says it is better to eat fruit as solids rather than turn them into drinks, as juicing makes the sugar in fruit much more readily available. If you can't give up slurping, go for a blender. "Juicers remove a lot of the fibre, whereas blending smoothies keeps the fibre in there," says Prof Pete Wilde of the Quadram Institute. To keep sugars down, he says, it is better to use low-sugar fruit or even just vegetables.
格里宁表示,吃水果比喝果汁更健康,因为果汁中的糖分更易吸收。如果你无法放弃喝饮料的习惯,那就选择搅拌机吧。"榨汁机会过滤大量纤维,而混合奶昔可保留水果本身的纤维含量,"Quadram研究所的彼得·怀尔德教授说道。想减少糖分,他说道,最好选择低糖水果,甚至最好选择蔬菜。
【如何从饮食中获得更多纤维?】相关文章:
最新
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15