你摄入的膳食纤维足够多吗？

什么是膳食纤维，为什么它好处多多，以及如何增加饮食中的纤维摄入量？

今天你练听力了吗？

🤔️小作业：

1. What is a likely reason modern diets are deficient in fiber, as suggested by the article?

A. Modern diets rely heavily on processed foods that strip away natural fiber.

B. Contemporary consumers consciously avoid high-fiber foods.

C. Agricultural practices today produce less fiber-rich crops.

D. Increased fiber consumption is associated with adverse health effects.

无注释原文：

You Probably Aren't Getting Enough Fiber

From: The New York Times

Decades of research have shown that fiber-rich diets offer a range of health benefits, including healthier guts, longer lives and reduced risks of chronic conditions like heart disease, diabetes and some types of cancer.

Yet time and again, national surveys have found that few people in the United States are consuming enough fiber. Between 2015 and 2018, one study showed, just 4 percent of men and 12 percent of women met fiber recommendations — at least 21 to 38 grams per day, depending on a person's age and sex.

That's far less fiber than what our ancestors likely consumed, said Dr. Stephen O'Keefe, a gastroenterologist and professor of medicine at the University of Pittsburgh. Contemporary hunter gatherers in Tanzania, for example, were estimated to have consumed as much as 100 grams per day.

Our collective fiber deficiency is partly because of modern food processing that strips foods of much of their fiber, he said. And as a result, we're probably missing out on many benefits.

What is fiber?

Dietary fibers belong to a large group of carbohydrates that our digestive systems can't break down, said Joanne Slavin, a professor of food science and nutrition at the University of Minnesota. Unlike sugars and starches, which are digested and absorbed in the small intestine, fiber travels on through the gut, and affects the body differently depending on what type of fiber it is, she said.

Some fibers, for example, form a gel-like substance that slows the movement of food through the digestive tract and can reduce blood sugar spikes and lower cholesterol, said Kevin Whelan, a professor of dietetics at King's College London.

Other fibers can feed our gut microbes, he said, contributing to a healthy gut microbiome; and still others can add bulk to digestive material and prevent constipation.

How can you increase your fiber intake?

First, take a “low and slow” approach, Ms. Haller said. If you typically consume about 15 grams of fiber each day, for example, try increasing that to 20 grams and giving your body a week or so to adjust before adding more. Drinking plenty of water can help ease the transition. Too much fiber at once can result in bloating and gas, leaving a mistaken impression that you can't tolerate much fiber, she said.

You can find fiber in any whole or minimally processed plant-based foods, including legumes, whole grains, nuts, seeds, fruits and vegetables. Eating a variety of these foods will give you the benefits of the different fiber types, Dr. Whelan said.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

You Probably Aren't Getting Enough Fiber

From: The New York Times

Decades of research have shown that fiber-rich diets offer a range of health benefits, including healthier guts, longer lives and reduced risks of chronic conditions like heart disease, diabetes and some types of cancer.

数十年的研究表明，富含纤维的食物对健康有一系列好处，包括更健康的肠道、更长的寿命，以及降低罹患心脏病、糖尿病和某些癌症等慢性疾病的风险。

美式 fiber 英式 fibre /ˈfaɪ.bər/ 表示“（植物或人造物的）纤维，丝”，英文解释为“any of the thread-like parts that form plant or artificial material and can be made into cloth”举个🌰：The fibres are woven into fabric. 纤维被织成织物。

gut /ɡʌt/ 作动词，表示“（尤指在烹调前）取出…的内脏”，英文解释为“to remove the inner organs of an animal, especially in preparation for eating it”举个🌰：She gutted the fish and cut off their heads. 她取出鱼的内脏并把鱼头切掉。

作名词，表示“消化道；肠道，肠”，英文解释为“the long tube in the body of a person or animal, through which food moves during the process of digesting food”举个🌰：Meat stays in the gut longer than vegetable matter. 和蔬菜相比，肉类在消化道中停留的时间更长。

sb's gut 表示“凭直觉，凭感情（决定或判断）”，英文解释为“a way of deciding what should be done or what is right, that is based on how someone feels rather than thinking about reasons”举个🌰：My head said that I should go but my gut said I should stay. 理智上我该走，但是感觉告诉我该留。

gut feeling/reaction 表示“直觉，本能，内心感觉”，英文解释为“a strong belief about someone or something that cannot completely be explained and does not have to be decided by reasoning”举个🌰：I have a gut feeling that the relationship won't last. 我有种直觉，这段关系不会太长久。

chronic /ˈkrɒnɪk/ 1）表示“（疾病）慢性的，长期的”，英文解释为“a chronic disease or illness is one that continues for a long time and cannot be cured”如：chronic arthritis表示“慢性关节炎”。

2）表示“（问题）长期的”，英文解释为“a chronic problem is one that continues for a long time and cannot easily be solved”举个🌰：There is a chronic shortage of teachers. 长期存在师资短缺的问题。

3）还有一种解释是用来形容人“积习难改”，如“长期酗酒/沉迷赌博等的人”我们就可以用chronic alcoholic/gambler表示。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

Yet time and again, national surveys have found that few people in the United States are consuming enough fiber. Between 2015 and 2018, one study showed, just 4 percent of men and 12 percent of women met fiber recommendations — at least 21 to 38 grams per day, depending on a person's age and sex.

但全国性调查一再发现，在美国，纤维摄入量达标的人很少。一项研究显示，在2015年至2018年期间，仅有4%的男性和12%的女性达到了纤维摄入的建议量——一个人每天至少要摄入21至38克纤维，具体视年龄和性别而定。

recommendation /ˌrek.ə.menˈdeɪ.ʃən/ 1）表示“提议，建议；意见”，英文解释为“advice telling someone what the best thing to do is”举个🌰：The report makes the recommendation that no more prisons should be built. 该报告建议不要再建新的监狱。

2）表示“推荐，介绍”，英文解释为“a suggestion that something is good or suitable for a particular purpose or job”举个🌰：I bought this computer on his recommendation (= because he told me that it was good). 我买的这台电脑是他推荐的。

That's far less fiber than what our ancestors likely consumed, said Dr. Stephen O'Keefe, a gastroenterologist and professor of medicine at the University of Pittsburgh. Contemporary hunter gatherers in Tanzania, for example, were estimated to have consumed as much as 100 grams per day.

匹兹堡大学的胃肠病专家、医学教授斯蒂芬·奥基夫博士说，这远远少于我们的祖先可能摄入的纤维量。例如，据估计，生活在坦桑尼亚的当代狩猎采集者每天摄入的纤维量多达100克。

ancestor /ˈæn.ses.tər/ 表示“祖先，祖宗”，英文解释为“a person related to you who lived a long time ago”举个🌰：There were portraits of his ancestors on the walls of the room. 房间墙壁上挂着他祖先的画像。

gastroenterologist /ˌɡæs.trəʊˌen.təˈrɒl.ə.dʒɪst/ 表示“胃肠病学家，消化科医师”，英文解释为“a doctor who specializes in diseases of the digestive system”

Our collective fiber deficiency is partly because of modern food processing that strips foods of much of their fiber, he said. And as a result, we're probably missing out on many benefits.

他说，我们之所以整体缺乏纤维，在一定程度上是因为现代食品的加工过程去除了许多食物中的纤维。因此，我们可能会错过膳食纤维的许多益处。

deficiency /dɪˈfɪʃ.ən.si/ 表示“不足，缺乏，缺少”，英文解释为“a state of not having, or not having enough, of something that is needed”举个🌰：Pregnant women often suffer from iron deficiency. 孕妇常常缺铁。

2019年现代版「甄嬛传」？泰国王妃被剥夺全部头衔时，各大媒体几乎都用了strip这个词，后接of，strip of 1）表示“剥夺（财产、权利）；撤销（头衔）”，英文解释为“To strip someone of their property, rights, or titles means to take those things away from them.”举个🌰：The soldiers have stripped the civilians of their passports, and every other type of document. 那些士兵们已经夺走了市民的护照以及所有其他证件。

2）strip还有“脱衣服；脱光…的衣服”的意思，英文解释为“to remove your clothing, or to remove all the clothing of someone else”举个🌰：He had been stripped naked, beaten and robbed. 他被脱光衣服，遭受殴打，东西还被抢了。

3）作名词，strip /strɪp/ 表示“条，带，细长片；带状地带（或森林、水面等）”，英文解释为“a long, flat, narrow piece”如：a narrow strip of land 狭长地带。

What is fiber?

膳食纤维是什么？

Dietary fibers belong to a large group of carbohydrates that our digestive systems can't break down, said Joanne Slavin, a professor of food science and nutrition at the University of Minnesota. Unlike sugars and starches, which are digested and absorbed in the small intestine, fiber travels on through the gut, and affects the body differently depending on what type of fiber it is, she said.

明尼苏达大学食品科学与营养学教授乔安妮·斯莱文说，膳食纤维属于一大类我们消化系统无法分解的碳水化合物。她说，与在小肠中被消化和吸收的糖和淀粉不同，膳食纤维会继续在肠道中移动，并且根据纤维的类型，对身体产生不同的影响。

dietary fiber /ˌdaɪ.ə.tər.i ˈfaɪ.bər/ 表示“膳食纤维”，指人体无法消化的植物食物的不可消化部分。它也被称为粗纤维或纤维素。

carbohydrate /ˌkɑːbəʊˈhaɪdreɪt/表示“碳水化合物；含碳水化合物的食物”，英文解释为“Carbohydrates are substances, found in certain kinds of food, that provide you with energy. Foods such as sugar and bread that contain these substances can also be referred to as carbohydrates. ”如：carbohydrates such as bread, pasta, or potatoes. 含碳水化合物的食物，如面包、意大利面或马铃薯。

carb /kɑːb/，carbohydrate的非正式说法，表示“碳水化合物”，英文解释为“informal for carbohydrate ”举个🌰：Studies have indicated a low-carb diet can pose heart and kidney risks. 研究表明低碳水化合物饮食对心脏和肾脏造成风险。

digestive system /daɪˈdʒes.tɪv ˌsɪs.təm/ 表示“消化系统”，英文解释为“the organs in your body involved with the digestion of food”

starch /stɑːtʃ/ 表示“淀粉；含淀粉的食物”，英文解释为“a substance which provides your body with energy and is found in foods such as grain, rice, and potatoes, or a food that contains this substance”举个🌰：He eats a lot of starch. 他吃大量含淀粉的食物。

small intestine /ˌsmɔːl ɪnˈtes.tɪn/ 表示“小肠”，英文解释为“the upper part of the bowels between the stomach and the large intestine”

Some fibers, for example, form a gel-like substance that slows the movement of food through the digestive tract and can reduce blood sugar spikes and lower cholesterol, said Kevin Whelan, a professor of dietetics at King's College London.

伦敦国王学院饮食学教授凯文·惠兰说，比如，一些纤维会形成凝胶状物质，减缓食物在消化道中的移动，并且能起到降低血糖峰值和胆固醇的作用。

gel /dʒɛl/ 1）作名词，表示“凝胶，冻胶，胶滞体”，英文解释为“a thick substance like jelly, especially one used in products for the hair or skin”

2）作动词，表示“配合融洽”，英文解释为“If people gel with each other, or if two groups of people gel, they work well together because their skills and personalities fit together well.”举个🌰：They have gelled very well with the rest of the side. 他们和那一方的其他人配合得非常融洽。

3）表示“（模糊的形状、思想、创造等）变得更明确”，英文解释为“If a vague shape, thought, or creation gels, it becomes clearer or more definite.”举个🌰：Even if her interpretation has not yet gelled into a satisfying whole, she displays real musicianship. 尽管她的演绎还没有形成令人满意的整体，但她展现了真正的音乐才能。

digestive tract /daɪˈdʒes.tɪv ˌtrækt/ 表示“消化道（从口腔开始，经由胃肠，直到肛门的食物通道）”，英文解释为“the tube-like passage from the mouth, through the stomach and to the anus, through which food travels during digestion”

cholesterol /kə'lɛstərɔl/ 表示“胆固醇”，英文解释为“Cholesterol is a substance that exists in the fat, tissues, and blood of all animals. Too much cholesterol in a person's blood can cause heart disease.”如：a dangerously high cholesterol level. 危险的高胆固醇水平。

Other fibers can feed our gut microbes, he said, contributing to a healthy gut microbiome; and still others can add bulk to digestive material and prevent constipation.

他说，有一些纤维可以滋养我们的肠道微生物，促进肠道菌群的健康；还有一些纤维可以增加消化物质的体积，预防便秘。

microbe /ˈmaɪ.krəʊb/ 表示“微生物;（尤指致病的）细菌”，英文解释为“a very small living thing, especially one that causes disease, that can only be seen with a microscope”

constipation /ˌkɒn.stɪˈpeɪ.ʃən/ 表示“便秘”，英文解释为“a condition which makes someone unable to empty their bowels as often as they should”如：to get/have/suffer from constipation 患上/有/患有便秘。

How can you increase your fiber intake?

如何增加纤维摄入量？

First, take a “low and slow” approach, Ms. Haller said. If you typically consume about 15 grams of fiber each day, for example, try increasing that to 20 grams and giving your body a week or so to adjust before adding more. Drinking plenty of water can help ease the transition. Too much fiber at once can result in bloating and gas, leaving a mistaken impression that you can't tolerate much fiber, she said.

哈勒说，首先要采取“少而慢”的方法。打个比方，如果你一般每天的摄入量在15克左右，那么可以尝试将摄入量增加到20克，让身体有一周左右的时间来适应。多喝水有助于缓解摄入量的增加所带来的不适。她说，一次摄入过多的纤维会导致腹胀和胀气，给人留下太多纤维让人吃不消的错误印象。

bloating /ˈbləʊ.tɪŋ/ 表示“胃气胀”，英文解释为“a condition in which the stomach swells and feels full and uncomfortable”举个🌰：He suffered from indigestion and bloating. 他患有消化不良和胃气胀。

You can find fiber in any whole or minimally processed plant-based foods, including legumes, whole grains, nuts, seeds, fruits and vegetables. Eating a variety of these foods will give you the benefits of the different fiber types, Dr. Whelan said.

你可以在任何天然的或最低限度加工的植物性食物中找到纤维，包括豆类、全谷物、坚果、种子、水果和蔬菜。惠兰说，多吃这些食物能让你从不同类型的纤维中获益。

legume /ˈleɡ.juːm/ 表示“豆类；豆科植物；荚豆”，英文解释为“a plant that has its seeds in a pod, such as the bean or pea”

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