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克星一:膳食纤维。适量摄入膳食纤维利于产生饱腹感,它不仅能和肠道内的胆酸、胆盐结合,还能刺激大肠蠕动,将胆固醇排出体外,降低血液中胆固醇的含量。另外,膳食纤维还对减缓血糖上升、预防大肠癌等癌症,防止便秘和痔疮很有帮助。膳食纤维的主要来源包括蔬果、杂粮、坚果、豆类等,建议成人每日摄入25~35克,大约为3碟蔬菜、2份水果,并以杂粮饭代替白米饭,便可轻松满足一天所需。克星二:类胡萝卜素。
A Star: dietary fiber. Moderate intake of dietary fiber conducive to produce fullness, it can not only enteric bile acid, bile salt combination, but also stimulate the large intestine peristalsis, the cholesterol excreted, lower blood cholesterol levels. In addition, dietary fiber also slow down blood sugar, prevent cancer such as colorectal cancer, prevent constipation and hemorrhoids helpful. The main sources of dietary fiber include fruits and vegetables, miscellaneous grains, nuts, beans, etc. It is recommended that adults daily intake of 25 to 35 grams, about 3 dishes of vegetables, 2 fruits, and rice instead of white rice, you can easily meet the day Required. Two nemesis: carotenoids.