你攝入的纖維量真的夠了嗎?
How much fibre do you eat? The answer is: probably not enough. We're now advised to get 30g a day, yet the average Brit only manages 18g.
你的纖維攝入量是多少？答案是：可能還不夠多。目前，日建議纖維攝入量爲30克，而平均每位英國人只能攝入18克。"Fibre is the forgotten food," says This Morning medic Dr Ranj Singh. "Unlike carbs, protein and fats, it's not seen as important. Fibre has the image of being this bland, boring stuff. But from a medical point of view it's very important. If you don't consume enough, you're missing out on so many health benefits."
"纖維是被遺忘的食物，"This Morning的Ranj Singh醫生說道。"與碳水化合物、蛋白質和脂肪不同，人們並不是十分重視纖維。纖維給人們的印象是平淡而乏味的。但從醫學角度來看，纖維是非常重要的。如果攝入量不足，你就會缺失很多健康益處。"When you're eating a high-fibre diet, it's important to drink plenty of water to help food move through your system and avoid getting bunged up.
攝入高纖維飲食時，多喝水以幫助食物通過人體系統、避免堆積也是很重要的。
1. Fibre reduces your cancer risk
1. 纖維降低你的患癌風險We all know fibre helps get things moving through your system, but that doesn't just reduce your risk of constipation. "A high-fibre diet is linked with a lower risk of bowel cancer," says Dr Ranj. "The more fibre you eat, the faster everything moves. The hypothesis is that some of the things we excrete can be toxic to us, so keeping them in our gut for longer may contribute to our risk of bowel cancer."
我們都知道，纖維有助於身體系統運行順暢，但這並不會降低你便祕的風險。"高纖維食物與較低的腸癌風險相關，"Ranj醫生說道。"攝入的纖維量越多，系統運作的就越快。我們假設一些排泄物對人體是有害的，所以讓它們在體內停留的時間過長可能會增加我們患腸癌的風險。"2. Fibre helps your heart
2. 纖維有利於心臟健康'A high-fibre diet cuts the risk of heart disease, and your risk of type 2 diabetes,' says Dr Ranj. It's thought that soluble fibre (fibre that absorbs water, eg oats) helps by reducing levels of 'bad' cholesterol and improving insulin resistance.
'高纖維飲食可降低患心臟病及2型糖尿病的風險，'Ranj醫生說道。據說是因爲可溶性纖維（吸收水分的纖維，比如燕麥）有助於降低'壞'膽固醇水平，提高胰島素抵抗。3. Fibre is good for your weight
3. 纖維有利於體重控制Fibre fills you up, but that's only one way it can help you slim. 'Fibre is good for keeping your blood sugar stable, which definitely curbs cravings,' says Dr Ranj. 'It can also increase the amount of friendly bacteria in your body, and there's growing research to show this can influence metabolism and weight control.'
纖維能讓你感到飽腹，但這只是它幫助你瘦下來的一方面。"纖維有助於保持血糖穩定，絕對能抑制你的饞癮，"Ranj醫生說道。'纖維還會增加體內有益細菌的數量，且越來越多的研究表明這能影響新陳代謝、控制體重。'How to get enough
如何多吃纖維？Hitting the daily target and filling the average 12g 'fibre gap' isn't hard to do, says Dr Ranj. 'It's just about making a few simple swaps...'
達到日推薦量，填補12克的平均纖維差距並不難，Ranj醫生說道。'只要做一些簡單轉變就行啦……'At breakfast
早餐Typical breakfast: Cornflakes (2.1g fibre per 40g) and a glass of apple juice from concentrate (less than 0.5g).
典型早餐：玉米片（每40克含有2.1克纖維）和一杯濃縮蘋果汁（低於0.5克）。
