Roughage helps reduce the risk of heart disease and bowel cancer, yet few of us eat enough of it. Here's how to up your intake
粗粮有助于降低患心脏病和肠癌的风险,但许多人都摄入不足。下面我将为您介绍提高摄入量的方法。
Get a feel for the figures
提高数字敏感度
Fibre, or roughage, refers to indigestible carbohydrates. A fibre-rich diet is linked to health benefits including a reduced risk of heart disease and bowel cancer. While UK guidelines say adults should get 30g a day, fewer than one in 10 meet this goal.
纤维或粗粮指的是难以消化的碳水化合物。富含纤维的饮食能带来诸多健康益处,包括患心脏病风险和肠癌风险降低。虽然英国指南表示,成年人每天应摄入30克纤维,但实际上只有不到十分之一的人达到了这一标准。
Switch to wholegrain
换成全麦食物
Simple substitutions can boost your fibre intake without you radically rethinking your diet. By moving to bran flakes from rice puffs for breakfast, wholemeal rather than white bread for a sandwich at lunchtime, and brown rice instead of white for dinner, you can raise your fibre intake by several grams.
简单的替换就能增加纤维摄入量,无需彻底改变饮食习惯。将早餐从米芙换成麦麸谷物片,午餐选择全麦三明治,放弃白面包三明治,晚餐吃糙米而非大米,做到这些,你就能增加数克纤维摄入量。
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2020-09-15
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