增加纤维摄入量
为什么纤维很重要??
A high-fiber diet appears to reduce the risk of developing various conditions, including 心脏病, 糖尿病憩室病 便秘 和 结肠癌. Fiber is important for the health of the digestive system 和 for lowering cholesterol.
什么是纤维?
Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble 和 water insoluble. Each has different properties 和 characteristics.
- 可溶性. Water-soluble fibers absorb water during digestion. They increase stool bulk 和 may decrease blood cholesterol levels. 可溶性 fiber can be found in fruits (such as apples, 橙子和葡萄柚), 蔬菜, 豆类(如干豆), 小扁豆和豌豆), 大麦, 燕麦和燕麦麸.
- 不溶性. Water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. 不溶性 fiber can be found in fruits with edible peel or seeds, 蔬菜, 全谷物食品(如全麦面包), 意大利面和饼干), 硬小麦, 石磨玉米粉, 谷物, 麸皮, 燕麦片, 荞麦和糙米.
我每天需要多少纤维?
The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. 这大约是推荐量的一半.
如何增加纤维的摄入量?
以下是一些增加纤维的简单方法:
谷物和谷类
- As a general rule, include at least one serving of whole grain in every meal.
- 手边放一罐燕麦麸或小麦胚芽. Sprinkle over salad, soup, breakfast 谷物 和 yogurt.
- Use whole-wheat flour when possible in your cooking 和 baking.
- 选择全麦面包. Look on the label for breads with the highest amount of fiber per slice.
- Choose 谷物 with at least 5 grams of fiber per serving.
- Keep whole-wheat crackers on h和 for an easy snack.
- 用糙米而不是白米做饭. If the switch is hard to make, start by mixing them together.
豆类
- Add kidney beans, garbanzos or other bean varieties to your salads. 每1/2杯 每份大约是7到8克纤维.
- Substitute legumes for meat two to three times per week in chili 和 soups
- Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains 和 legumes as part of the main meal or in salads.
水果和蔬菜
- Eat at least five servings of fruits 和 蔬菜 each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it's easier than peeling or eating around it.
- 甜点要吃新鲜水果吗.
- 吃完整的水果而不是喝果汁. 果汁不含纤维.
- Add chopped dried fruits to your cookies, muffins, pancakes or breads before baking. Dried fruits have a higher amount of fiber than the fresh versions. For example, 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. However, 1 cup of raisins or any other dried fruit has more calories than the fresh fruit variety.
- Add sliced banana, peach or other fruit to your cereal.
- 把胡萝卜磨碎放在沙拉上.
纤维补充剂
To find information on fiber supplements, please see 纤维补充剂.
How much fiber do I get from fruits 和 蔬菜?
While all fruits have some fiber, there are some that are higher than others. Here are a few that have 3 to 4 grams of fiber:
- 苹果
- 橙色
- 橘子
- 梨
- 一杯蓝莓
- 1杯草莓
Raspberries are high in fiber, as one cup has 8 grams.
Here are some vegetable choices that have 3 to 4 grams of fiber:
- 半杯豌豆
- 半杯花椰菜
- 一杯胡萝卜
- 1个中号红薯
- 半杯南瓜
为什么可溶性纤维如此重要?
可溶性 fiber has been shown to reduce total blood cholesterol levels 和 may improve blood sugar levels in people with 糖尿病.
The best sources of soluble fiber are oats, dried beans 和 some fruits 和 蔬菜. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only 和 is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.