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Unit 55 多吃纖維質(zhì)
Fiber is naturally present in complex carbohydrates like fruits,vegetables and whole grains.It's also a natural weightloss aid.Added to a low-calorie diet.fiber reduces hunger and alleviates constipation.Consuming large quantities of fiber while you're on a diet will help you stick to the diet.
許多復(fù)合碳水化合物，像是水果、蔬菜和全谷粒等，均含有天然纖維質(zhì)。食用纖維質(zhì)是天然的減肥良方。低卡路里的飲食中加人纖維質(zhì)，會減少饑餓感并減低便秘的機(jī)會。節(jié)食時(shí)攝取大量的纖維質(zhì)有助于你持續(xù)地節(jié)食下去。
Fiber comes in two forms.Soluble fiber,found in fruits, vegetables，beans and whole grains，makes you feel full quickly. Insoluble fiber, found in the peels，stalks，skins and husks of fruits，vegetables and whole grains，is harder to digest and helps relieve constipation.It’s also been linked to preventing certain kinds of cancer.
纖維質(zhì)有兩種。一是可溶性纖維質(zhì)，水果、蔬菜、豆類及全谷粒食品中均含有此類纖維質(zhì)，可讓你很快就有飽足感。另一類則是不可溶性纖維質(zhì)，水果、蔬菜及全谷粒食品的外皮、梗部均含有此類纖維質(zhì)，因較不易消化，故對便秘很有幫助。纖維質(zhì)也和預(yù)防某些癌癥有所關(guān)聯(lián)。
據(jù)美國營養(yǎng)協(xié)會表示，大多數(shù)的美國人攝取的纖維質(zhì)不足。該協(xié)會建議成人每天要從飲食中攝取二十至三十五克的可溶性和不一可溶性纖維質(zhì)。(有便秘的人，則至少應(yīng)該要攝取三十克。)
Good high-fiber foods are 100 percent bran cereals with added fiber(14 grams per half-cup)，vegetarian baked beans(9.8 grams per half-cup)，dried figs(8.7 grams in 5)，wild rice(5.3 per halfcup cooked)，whole-wheat bread (4.5 grams in tvvo slices)，corn-on-the-cob(2. 8 grams per cob)and apples(3 grams per- small fruit).
好的高纖維質(zhì)食品是百分之一百未去皮殼類的早餐麥片，再加人纖維質(zhì)(每半杯十四克)、素食烘豆(每半杯九點(diǎn)八克)、五個(gè)無花果干(每五個(gè)八點(diǎn)七克)、糙米(煮過之后每半杯五點(diǎn)三克)、全麥面包(每兩片四點(diǎn)五克)、玉米(每個(gè)二點(diǎn)八克)以及蘋果(每一小個(gè)三克。)
健身短語
1.A is present in B A存在于B中，B中含有A(present a.存在的）
2.stick to sth 堅(jiān)持...
3.be linked to sth 和某物有關(guān)連
4.suffer from...患有/遭受...
