如何从饮食中获得更多纤维?
<p><span word="Roughage">Roughage</span> <span word="helps">helps</span> <span word="reduce">reduce</span> <span word="the">the</span> <span word="risk">risk</span> <span word="of">of</span> <span word="heart">heart</span> <span word="disease">disease</span> <span word="and">and</span> <span word="bowel">bowel</span> <span word="cancer">cancer</span>, <span word="yet">yet</span> <span word="few">few</span> <span word="of">of</span> <span word="us">us</span> <span word="eat">eat</span> <span word="enough">enough</span> <span word="of">of</span> <span word="it">it</span>. <span word="Here">Here</span>'<span word="s">s</span> <span word="how">how</span> <span word="to">to</span> <span word="up">up</span> <span word="your">your</span> <span word="intake">intake</span></p><p>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。</p><p><span word="Get">Get</span> <span word="a">a</span> <span word="feel">feel</span> <span word="for">for</span> <span word="the">the</span> <span word="figures">figures</span></p><p>提高数字敏感度</p><p><span word="Fibre">Fibre</span>, <span word="or">or</span> <span word="roughage">roughage</span>, <span word="refers">refers</span> <span word="to">to</span> <span word="indigestible">indigestible</span> <span word="carbohydrates">carbohydrates</span>. <span word="A">A</span> <span word="fibre">fibre</span>-<span word="rich">rich</span> <span word="diet">diet</span> <span word="is">is</span> <span word="linked">linked</span> <span word="to">to</span> <span word="health">health</span> <span word="benefits">benefits</span> <span word="including">including</span> <span word="a">a</span> <span word="reduced">reduced</span> <span word="risk">risk</span> <span word="of">of</span> <span word="heart">heart</span> <span word="disease">disease</span> <span word="and">and</span> <span word="bowel">bowel</span> <span word="cancer">cancer</span>. <span word="While">While</span> <span word="UK">UK</span> <span word="guidelines">guidelines</span> <span word="say">say</span> <span word="adults">adults</span> <span word="should">should</span> <span word="get">get</span> 30<span word="g">g</span> <span word="a">a</span> <span word="day">day</span>, <span word="fewer">fewer</span> <span word="than">than</span> <span word="one">one</span> <span word="in">in</span> 10 <span word="meet">meet</span> <span word="this">this</span> <span word="goal">goal</span>.</p><p>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。</p><p><span word="Switch">Switch</span> <span word="to">to</span> <span word="wholegrain">wholegrain</span></p><p>换成全麦食物</p><p><span word="Simple">Simple</span> <span word="substitutions">substitutions</span> <span word="can">can</span> <span word="boost">boost</span> <span word="your">your</span> <span word="fibre">fibre</span> <span word="intake">intake</span> <span word="without">without</span> <span word="you">you</span> <span word="radically">radically</span> <span word="rethinking">rethinking</span> <span word="your">your</span> <span word="diet">diet</span>. <span word="By">By</span> <span word="moving">moving</span> <span word="to">to</span> <span word="bran">bran</span> <span word="flakes">flakes</span> <span word="from">from</span> <span word="rice">rice</span> <span word="puffs">puffs</span> <span word="for">for</span> <span word="breakfast">breakfast</span>, <span word="wholemeal">wholemeal</span> <span word="rather">rather</span> <span word="than">than</span> <span word="white">white</span> <span word="bread">bread</span> <span word="for">for</span> <span word="a">a</span> <span word="sandwich">sandwich</span> <span word="at">at</span> <span word="lunchtime">lunchtime</span>, <span word="and">and</span> <span word="brown">brown</span> <span word="rice">rice</span> <span word="instead">instead</span> <span word="of">of</span> <span word="white">white</span> <span word="for">for</span> <span word="dinner">dinner</span>, <span word="you">you</span> <span word="can">can</span> <span word="raise">raise</span> <span word="your">your</span> <span word="fibre">fibre</span> <span word="intake">intake</span> <span word="by">by</span> <span word="several">several</span> <span word="grams">grams</span>.</p><p>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。</p>
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