健康飲食:多食膳食纖維可降低死亡風險
Eating a fiber-heavy diet helped reduce people's risk of death from heart disease, infectious or respiratory disease, or any cause by 22%, according to a new study.
據美國科學家的一份最新研究稱，每日飲食中攝入大量的膳食纖維有助於降低出現心臟病、傳染病和呼吸系統疾病並導致死亡的風險近22%。
What's more, people who were in the highest fiber-intake group (29.4 g per day for men and 25.8 g for women) were also less likely to develop those diseases than people with the lowest levels of fiber consumption (12.6 g per day for men and 10.8 g for women).
另外，膳食纖維攝入量高的人羣（成人男性每日29.4克，女性25.8克）與攝入量底的人羣（成人男性每日12.6克，女性10.8克）相比，對於此類疾病更具免疫抵抗力。
That's good motivation to adhere to the U.S. Department of Agriculture's updated Dietary Guidelines for Americans (DGA), which called on Jan. 31 for increased consumption of fiber through whole grains, enriched foods and fresh fruits and veggies. The DGA recommends 14 g of dietary fiber per 1,000 calories per day — which totals about 25 g of fiber a day.
美國農業部也於上月底更新其健康飲食指南，並呼籲大家在飲食中增加全穀物的比重，DGA建議每天每吸收1000卡的熱量需對應吸收14克的膳食纖維，約合每天25g。
Dietary fiber is the edible part of a plant that is difficult to digest — found in wheat bran and green, leafy vegetables — and is known to improve health in a number of ways. It is thought to lower risks of heart disease, some cancers, diabetes and obesity, and it's known to reduce cholesterol, blood sugar and blood pressure. According to background information in the study, published in Archives of Internal Medicine, it also binds to potential cancer-causing agents so the body can flush them out.
膳食纖維是作物中最難以消化的一部分，富含於小麥麥麩和綠葉蔬菜中，在提高健康水平方面的益處衆所周知。它有助於避免心臟病、一些癌症和糖尿病的發生，同時在減低膽固醇、血糖和血壓方面也有顯著的效果。同時，膳食纖維還可抑制癌細胞的變異。
For the study, researchers looked at mortality data for 219,123 men and 168,999 women, who completed questionnaires about their eating habits between 1995 and 1996 as part of the longitudinal National Institutes of Health–AARP Diet and Health Study.
研究者通過對於219123名男性與168999名女性的飲食習慣進行了調查。
During nine years of follow-up, 20,126 men and 11,330 women died. People who ate the highest amounts of fiber were 22% less likely to die of any cause than people who ate the least fiber. Further, men in the highest quintile were 24% less likely to suffer from cardiovascular, infectious or respiratory diseases than men in the lowest quintile, and for women the reduction in risk was 34%.
其中，膳食纖維高攝入者要比底攝入者出現注意致命疾病的風險降低了22%，這其中，對於心血管疾病、傳染病、呼吸系統疾病的免疫力方面，高攝入的男性提高了24%，而女性則提高了34%。
Researchers noted that fiber from grains, such as in whole-grain bread or brown rice, but not fiber from fruits, was associated with the reduced risk of death in both men and women.
研究者們還指出，存在於全麥麪包和糙米飯中的膳食纖維與水果中所含有的並不相同，前者與降低人體早死的風險有關。
