富含纤维的食物可以帮助你安全有效地减肥

富含纤维的食物可以帮助你安全有效地减肥

Fiber is the carbohydrate in plants that your body cannot digest. Although it is essential for intestines and health, most people do not reach the daily recommended level (RDA) of 25 and 38 grams for women and men.

纤维是植物中的碳水化合物，你的身体不能消化。虽然它对肠道和健康至关重要，但大多数人都达不到每日推荐的男女25克和38克的标准。

There are two types of fiber, soluble and insoluble. Both types of fiber help increase your stool and can be used as a food source for good bacteria in the large intestine. Soluble fiber draws water into the intestines to soften stools and aid better bowel movement.

纤维有两种，可溶性纤维和不可溶性纤维。这两种类型的纤维都有助于增加你的粪便，可以作为大肠中有益细菌的食物来源。可溶性纤维可以将水吸入肠道，软化粪便，帮助改善肠道运动。

Fiber not only helps you feel fuller and reduces constipation but can also lower cholesterol and blood sugar. So we should add fiber-rich foods because it helps the digestive system work better.

纤维不仅能让你有饱腹感，减少便秘，还能降低胆固醇和血糖。所以我们应该多吃富含纤维的食物，因为它能帮助消化系统更好地工作。

1. Lima bean

青豆

Lima bean are an excellent source of fiber. One cup (172 grams) contains 15 grams of fiber. Lima bean contain pectin, a form of water-soluble fiber that will swell. This can delay stomach emptying and make you feel fuller longer, giving your body more time to absorb nutrients.

青豆是极好的纤维来源。一杯(172克)含有15克纤维。青豆含有果胶，一种会膨胀的水溶性纤维。这可以延缓胃排空，让你更长时间的饱腹感，让你的身体有更多的时间来吸收营养。

Lima bean are also rich in protein and iron, low in calories and almost fat free. Therefore, this is one of the foods high in fiber helps to lose weight effectively.

青豆也富含蛋白质和铁，低卡路里和几乎无脂肪。因此，这是一种高纤维的食物，有助于有效减肥。

2. Avocado

鳄梨

Avocado originated from Mexico but has become popular all over the world. They are an excellent source of monounsaturated fat, potassium, vitamin E and fiber.

鳄梨原产于墨西哥，但在全世界都很受欢迎。它们是单不饱和脂肪、钾、维生素E和纤维的极佳来源。

Rich in both soluble and insoluble fiber, avocados really stand out in fiber-rich foods. Compared to other popular fiber sources, they contain lower amounts of the antitoxin phytate and oxalate, which can reduce mineral absorption. It is also one of the foods high in fiber that helps with weight loss.

鳄梨富含可溶性和不可溶性纤维，在纤维丰富的食物中非常突出。与其他流行的纤维来源相比，它们含有较少的抗毒素植酸盐和草酸盐，它们会减少矿物质的吸收。它也是一种高纤维食物，有助于减肥。

3. Sweet potatoes

红薯

Another high-fiber food for weight loss is sweet potatoes. Sweet potatoes are high in potassium, beta carotene, B vitamins and fiber. Just one medium-sized pack of sweet potatoes makes up more than 400% of the daily reference vitamin A (RDI) of vitamin A.

另一种用于减肥的高纤维食物是红薯。红薯富含钾、胡萝卜素、B族维生素和纤维。一包中等大小的红薯就占了每日维生素A参考量的400%以上。

Therefore, sweet potatoes can make a significant contribution to your total soluble fiber intake.

因此，红薯可以为你的可溶性纤维摄入量做出重要贡献。

Soluble fiber is important for weight control. The more you eat, the greater the release of intestinal hormones, which can help reduce appetite.

可溶性纤维对控制体重很重要。你吃得越多，肠道释放的荷尔蒙就越多，这有助于降低食欲。

4. Broccoli

西兰花

Broccoli is a cruciferous vegetable that grows well during the cool season. It is high in vitamin K, helps with blood clotting, and is a good source of folate, potassium and vitamin C. It also has antioxidant and anti-cancer properties.

西兰花是一种十字花科蔬菜，在凉爽的季节生长良好。它富含维生素K，有助于血液凝结，也是叶酸、钾和维生素c的良好来源。它还具有抗氧化和抗癌特性。

Broccoli is a good source of dietary fiber and is one of the fiber-rich foods for weight loss, with 2.6 grams of fiber per 100 grams of broccoli, more than half of which is soluble.

西兰花是膳食纤维的良好来源，也是富含纤维的减肥食物之一，每100克西兰花含有2.6克纤维，其中一半以上是可溶的。

The high amount of soluble fiber in broccoli can support your gut health by nourishing good bacteria in your colon. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

西兰花中含有大量的可溶性纤维，可以通过滋养结肠中的有益细菌来维持肠道健康。这些细菌产生有益的短链脂肪酸，如丁酸盐和醋酸盐。

5. Carrots

胡萝卜

Carrots are one of the popular vegetables. Boiled or steamed, carrots are an important ingredient in many recipes, but they can also be ground into salads or used to make desserts like carrot cakes.

胡萝卜是一种受欢迎的蔬菜。无论是煮熟还是蒸熟，胡萝卜在许多食谱中都是一种重要的食材，但它们也可以被磨成沙律或用来制作像胡萝卜蛋糕这样的甜点。

One cup (128 grams) of chopped carrots contains 4.6 grams of fiber, 2.4 of which are soluble.

一杯(128克)切碎的胡萝卜含有4.6克纤维，其中2.4克是可溶的。

6. Apple

苹果

Apples are one of the most eaten fruits in the world. Apples are composed of various vitamins and minerals and are a good source of soluble fiber pectin. Pectin in apples may have many health benefits, such as a reduced risk of heart disease and improved bowel function.

苹果是世界上被吃得最多的水果之一。苹果含有多种维生素和矿物质，是可溶性纤维果胶的良好来源。苹果中的果胶可能对健康有很多好处，比如降低患心脏病的风险，改善肠道功能。