Fiber is essential in maintaining a not only a healthy lifestyle but a healthy weight, too! It adds bulk to help you feel full without boosting your blood sugar or adding calories. Pretty great, right? Yet most of us don’t get enough of it through our daily food intake. Whether its for weight loss or overall health, you may want to consider adding these 5 high-fiber foods to your plate!
纖維對於保持健康的生活方式和健康的體重至關重要！它會膨脹，能幫助你在不增加血糖或增加卡路里的情況下感覺飽腹。是不是覺得不錯？然而，我們大多數人透過每日食物攝入量並不能吸收足夠。無論是減肥還是整體健康，你都可以考慮將這5種高纖維食物添加到你的飲食中！
Why Focus on Fiber?
Dietary fiber is a critical component to good health for several reasons. High-fiber foods keep you regular, support a healthy & balanced gut, helps absorb toxins, and helps maintain healthy cholesterol and blood sugar levels. Of course, there are supplements to help, but it’s generally best to increase fiber intake through whole plant foods such as vegetables, beans, fruit, whole grains, and nuts.
As a general rule of thumb, the average adult is only eating 15 grams of fiber per day when the daily intake is 25 grams for women and 38 grams for men.
Consuming more of the five high-fiber foods listed below will help you keep a fiber-balanced diet to keep you feeling fuller for longer & keep your digestive system happy!
為何專注於纖維？
膳食纖維是維持健康的重要組成部分，原因有幾個。高纖維食物可以讓你保持有正常，能支持健康均衡的腸道，幫助吸收毒素，並有助於維持健康的膽固醇和血糖水平。當然，有補充品可以提供幫助，但通常最好透過攝取蔬菜，豆類，水果，全穀物和堅果等全植物食品來增加纖維攝入量。
一般來說，一般成年人每天只攝取15克纖維，而女性需每日攝入量為25克，男性攝入量為38克。
多食用下列五種高纖維食物將幫助你保持纖維均衡的飲食，讓你長時間保持飽腹感並保持消化系統的暢通無阻！
Pears
Pears are both delicious and nutritious, and one of the high-fiber foods that provide a vitamin boost, too. Pears are known to promote weight loss, improve digestion, and boost your immunity. One medium-sized pear contains 5.5 grams of fiber, putting pears near the top as one of the better fruit sources of fiber. Pair it with almond butter for a snack or add it to a salad for a healthy meal.
梨
梨既美味又營養，也是一種能提供維他命的高纖維食物之一。眾所周知，梨可以促進減重，改善消化，增強免疫力。一個中等大小的梨含有5.5克纖維，可算是含豐富纖維的水果之一。將它與杏仁牛油搭配作為零食或將其加入沙律中作健康的一餐。
Strawberries
Strawberries, which are a much healthier alternative to sweet junk foods, are rich in fiber and loaded with vitamin C, manganese, and many powerful antioxidants. There are 3 grams of fiber in one cup of strawberries, which is a surprisingly good amount with the low-calorie count. Strawberries contain both types of fiber. About 60 percent of the total fiber is the insoluble type and the remaining 40 percent is soluble fiber.
士多啤梨
士多啤梨是比起甜味的垃圾食品更為健康，富含纖維，亦含維生素C，錳和許多強效抗氧化劑。一杯士多啤梨中含有3克纖維，意想不到的高纖維且低卡路里。士多啤梨含有兩種纖維。大約60％的總纖維是非溶性纖維，剩下的40％是可溶性纖維。
Avocados
Avocados are loaded with healthy fats and contain very high levels of Vitamin C, Vitamin E, potassium, magnesium, and various B Vitamins. There are 10 grams of fiber in one cup of avocados. Spread it on toast, put it on your salad, or slice it to put on a sandwich to add a bit of fiber and healthy fats to your diet.
牛油果
牛油果含有健康的脂肪，含有非常高水平的維生素C，維生素E，鉀，鎂和各種B族維生素。一杯牛油果中含有10克纖維。將它塗抹在烤麵包上，放在沙律上，或將其切片加入三明治，這方法在飲食中加入一些纖維和健康的脂肪。
Artichokes
Artichokes are high in many nutrients and one of the world’s best sources of fiber, specifically dietary fiber. There are 10.3 grams of fiber in one artichoke. An artichoke also provides high levels of several other important nutrients. By adding canned or frozen artichokes to a salad or adding it to pasta, it can make a great fiber-rich meal.
朝鮮薊
朝鮮薊含有豐富的營養成分，是世界上最好的纖維來源之一，特別是膳食纖維。一個朝鮮薊中有10.3克纖維。朝鮮薊還提供高水平的其他幾種重要營養素。通過在沙律中加入罐裝或冷凍朝鮮薊或將其添加到意大利麵中，它可以製作出富含纖維的大餐。
Lentils
Lentils protect your digestive system because of the rich amount of dietary fiber and contribute to heart health in their soluble fiber and the significant amounts of folate and magnesium, which makes lentils a very good source of cholesterol-lowering fiber. Along with helping to lower cholesterol, they have special benefits in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. One cup of cooked lentils has 15.6 grams of fiber.
扁豆
扁豆保護你的消化系統，因為它含有豐富的膳食纖維，其可溶性纖維並有助於心臟健康以及大量的葉酸和鎂，這使得扁豆成為能降低膽固醇的纖維的良好來源。除了幫助降低膽固醇外，它們在控制血糖紊亂方面具有特殊益處，因為它們的高纖維含量可防止血糖水平在餐後迅速上升。一杯煮熟的扁豆含有15.6克纖維。
A healthy diet consists of natural foods, fiber-rich food, vitamin-rich foods, and protein-rich food. With all the delicious food options that are rich in fiber, adding the nutrient to your diet is easy and fun!
健康飲食包括天然食物，富含纖維的食物，富含維生素的食物和富含蛋白質的食物。所有美味的食物都含有豐富的纖維，為你的飲食添加營養成分既簡單又有趣！
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