Roughage helps reduce the risk of heart disease and bowel¹ cancer, yet few of us eat enough of it. Here's how to up your intake²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。

Get a feel for the figures

提高数字敏感度

Fibre, or roughage, refers to indigestible carbohydrates³. A fibre-rich diet is linked to health benefits including a reduced risk of heart disease and bowel cancer. While UK guidelines say adults should get 30g a day, fewer than one in 10 meet this goal.

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。

Switch to wholegrain

换成全麦食物

Simple substitutions can boost your fibre intake without you radically⁴ rethinking your diet. By moving to bran flakes⁵ from rice puffs⁶ for breakfast, wholemeal rather than white bread for a sandwich at lunchtime, and brown rice instead of white for dinner, you can raise your fibre intake by several grams.

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。

Top up your meals

撒点料

Greening recommends adding a handful of raisins⁷ or nuts to breakfast cereals, seeds to salads, and chickpeas or lentils to a stew⁸. "Half a can of chickpeas is about 7g of fibre - and that can help to reduce the amount of meat you are adding," she says, adding that bulking meals out with vegetables helps. "Have baked beans on two slices of toast and you are already at 13g." Keeping the skins on potatoes also adds fibre to a meal.

格里宁建议在早餐麦片中撒点葡萄干或坚果，沙拉中撒点籽、炖菜中加点鹰嘴豆或扁豆。"半罐鹰嘴豆约含7克纤维--所以你就可以少加点肉啦，"她说道，并补充表示，多吃蔬菜也能增加纤维量。"在吐司两面涂上烘豆，你就能摄入13克纤维。"土豆不剥皮也能增加纤维量。

Ditch the juicer for a blender

放弃榨汁机，选择搅拌机

Greening says it is better to eat fruit as solids rather than turn them into drinks, as juicing makes the sugar in fruit much more readily available. If you can't give up slurping⁹, go for a blender. "Juicers remove a lot of the fibre, whereas blending smoothies keeps the fibre in there," says Prof Pete Wilde of the Quadram Institute. To keep sugars down, he says, it is better to use low-sugar fruit or even just vegetables.

格里宁表示，吃水果比喝果汁更健康，因为果汁中的糖分更易吸收。如果你无法放弃喝饮料的习惯，那就选择搅拌机吧。"榨汁机会过滤大量纤维，而混合奶昔可保留水果本身的纤维含量，"Quadram研究所的彼得·怀尔德教授说道。想减少糖分，他说道，最好选择低糖水果，甚至最好选择蔬菜。

Take it slowly

慢慢来

To avoid digestive problems such as bloating, gas and diarrhoea, Greening says it is important to increase fibre gradually, rather than boosting consumption suddenly. Consume plenty of fluids, too: the BDA recommends 8 to 10 cups a day, at regular intervals¹⁰.

为避免腹胀、胀气和腹泻等消化问题，格里宁表示，逐渐增加纤维量才是关键，不能陡然性的大量增加。同时也要多喝水：英国饮食健康协会（BDA）建议每天定期喝8至10杯水。