第2976期:Is fibre the new fad?

Since its discovery, food businesses have encouraged high-protein diets, according to research by the University of Oregon. Whether it's bars, shakes or even marshmallows, protein has always prevailed in conversations about health and fitness. Some people think that these kinds of diets are a fad because high-protein products appear on supermarket shelves often. However, these diets have slightly stagnated within the realm of wellness.

根据俄勒冈大学的研究，自发现以来，食品企业一直鼓励高蛋白饮食。 无论是能量棒、奶昔甚至棉花糖，蛋白质在有关健康和健身的话题中始终占据主导地位。 有些人认为这种饮食是一种时尚，因为高蛋白产品经常出现在超市货架上。 然而，这些饮食在健康领域略有停滞。

And that's because there's now another food group gaining popularity – fibre. Found in foods like fruits, vegetables, grains, nuts, seeds, and legumes, our enzymes can't break down fibre into nutrients to absorb like it would with other food groups. Instead, it passes through the digestive system, which helps regulate bowel movements. Multiple studies have shown that certain types of fibre can lower cholesterol, help manage blood sugar levels and improve general gut health. It can also help you feel fuller for longer as it takes more time to digest.

那是因为现在另一种食物越来越受欢迎——纤维。 我们的酶存在于水果、蔬菜、谷物、坚果、种子和豆类等食物中，但它不能像其他食物组那样将纤维分解成营养物质以供吸收。 相反，它通过消化系统，有助于调节排便。 多项研究表明，某些类型的纤维可以降低胆固醇，帮助控制血糖水平并改善整体肠道健康。 它还可以帮助您更长时间地感到饱腹感，因为消化需要更多时间。

The World Health Organisation recommends that adults consume 25-35g of fibre a day. However, research by Tate & Lyle between the years of 2021 and 2022 shows that adults in many countries aren't even close to that benchmark. The National Institute of Health tells us that the fibre intake in women is less than men. Additionally, data from the World Health Organisation shows a trend that those living outside of cities, like villages and in the countryside, have lower fibre consumption in comparison to those who live in cities.

世界卫生组织建议成年人每天摄入 25-35 克纤维。 然而，泰莱尔 (Tate & Lyle) 在 2021 年至 2022 年期间的研究表明，许多国家的成年人甚至没有接近该基准。 美国国立卫生研究院告诉我们，女性的纤维摄入量少于男性。 此外，世界卫生组织的数据显示，与居住在城市的人相比，居住在城市以外的人（例如村庄和农村）的纤维消耗量较低。

Studies have found that not eating enough fibre can have detrimental consequences on your health. Without it, your gut bacteria can't fight excess inflammation, provide energy, or manage your blood sugar levels or your mood. Physically, you're more likely to be constipated and to feel sluggish and tired. 

研究发现，摄入纤维不足会对您的健康产生不利影响。 没有它，您的肠道细菌就无法对抗过度炎症、提供能量或控制血糖水平或情绪。 从身体上来说，您更有可能出现便秘、感觉迟钝和疲倦。 

So, what can you do? Well, dieticians say that you should eat five to eight portions of fruit and vegetables a day. Try throwing in a handful of cooked lentils or chickpeas into curries, soups or salads. You can also eat seeds, nuts and dried fruit as your snack between meals. It might feel fashionable to talk about fibre at the moment, but science suggests that we need it to be healthy. So, be careful to follow dieticians' advice and try to eat your fruits and veggies!

那么，你能做什么？ 营养师说，你每天应该吃五到八份水果和蔬菜。 尝试将一把煮熟的扁豆或鹰嘴豆放入咖喱、汤或沙拉中。 您还可以在两餐之间吃种子、坚果和干果作为零食。 目前谈论纤维可能很时尚，但科学表明我们需要它才能保持健康。 所以，一定要听从营养师的建议，多吃水果和蔬菜！