Unit 55 多吃纤维质

　　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.

　　许多复合碳水化合物，像是水果、蔬菜和全谷粒等，均含有天然纤维质。食用纤维质是天然的减肥良方。低卡路里的饮食中加人纤维质，会减少饥饿感并减低便秘的机会。节食时摄取大量的纤维质有助于你持续地节食下去。

　　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.

　　纤维质有两种。一是可溶性纤维质，水果、蔬菜、豆类及全谷粒食品中均含有此类纤维质，可让你很快就有饱足感。另一类则是不可溶性纤维质，水果、蔬菜及全谷粒食品的外皮、梗部均含有此类纤维质，因较不易消化，故对便秘很有帮助。纤维质也和预防某些癌症有所关联。

　　Most Americans don’t eat enough fiber, according to the American Dietetic Association. It recommends that adults consume 20 to 35 grams of dietary fiber daily,soluble and insoluble.(Those who suffer from constipation should consume at least 30 grams.)

　　据美国营养协会表示，大多数的美国人摄取的纤维质不足。该协会建议成人每天要从饮食中摄取二十至三十五克的可溶性和不一可溶性纤维质。(有便秘的人，则至少应该要摄取三十克。)

　　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).

　　好的高纤维质食品是百分之一百未去皮壳类的早餐麦片，再加人纤维质(每半杯十四克)、素食烘豆(每半杯九点八克)、五个无花果干(每五个八点七克)、糙米(煮过之后每半杯五点三克)、全麦面包(每两片四点五克)、玉米(每个二点八克)以及苹果(每一小个三克。)

　　健身短语

　　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 坚持...

　　3.be linked to sth 和某物有关连

　　4.suffer from...患有/遭受...