如何從飲食中獲得更多纖維?
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
粗糧有助於降低患心臟病和腸癌的風險，但許多人都攝入不足。下面我將爲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 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.
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. 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.
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穀物片，午餐選擇全麥三明治，放棄白麪包三明治，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 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.
格里寧建議在早餐麥片中撒點葡萄乾或堅果，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，並補充表示，多吃蔬菜也能增加纖維量。"在吐司兩面塗上烘豆，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 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.
格里寧表示，吃水果比喝果汁更健康，因爲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 important to increase fibre gradually, rather than boosting consumption suddenly. Consume plenty of fluids, too: the BDA recommends 8 to 10 cups a day, at regular intervals.
爲避免腹脹、脹氣和腹瀉等消化問題，格里寧表示，逐漸增加纖維量纔是關鍵，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。
