纖維對(duì)你有好處的4種令人驚訝的方式

纖維對(duì)你有好處的4種令人驚訝的方式

Recent research about fiber has brought healthy complex carbs back into the news. It seems that in addition to being heart healthy and helping to keep cholesterol in check, it's really good for your brain. Here's a look at what the new research says plus some other surprising health benefits of eating a diet rich in fiber.

最近關(guān)于纖維的研究又把健康的復(fù)合碳水化合物帶回了新聞。這似乎除了有利于心臟健康和控制膽固醇外，對(duì)大腦也很有好處。讓我們來(lái)看看這項(xiàng)新研究的結(jié)論，以及富含纖維的飲食對(duì)健康的其他一些令人驚訝的好處。

Foods that are high in fiber have many health benefits. (Photo: marilyn barbone/Shutterstock)

It can help prevent chronic diseases

它可以幫助預(yù)防慢性疾病

People who eat a high-fiber diet everyday are less likely to suffer from a range of chronic diseases (coronary heart disease, stroke, type 2 diabetes and colorectal cancer) compared to people who eat a diet low in fiber, according to a January 2019 study.

根據(jù)2019年1月的一項(xiàng)研究，每天吃高纖維食物的人比吃低纖維食物的人更不容易患一系列慢性疾病(冠心病、中風(fēng)、2型糖尿病和結(jié)腸直腸癌)。

A half cup of cooked lentils provides 8 grams of fiber. (Photo: Gayvoronskaya_Yana/Shutterstock)

The only two caveats are that the studies and clinical trials analyzed for this research mainly focused on healthy individuals in western societies. The team couldn't definitively say if a high-fiber diet would have similar results in less-developed nations.

唯一需要注意的是，本研究分析的研究和臨床試驗(yàn)主要集中在西方社會(huì)的健康個(gè)體。研究小組不能確定高纖維飲食是否會(huì)在欠發(fā)達(dá)國(guó)家產(chǎn)生類似的結(jié)果。

It delays brain aging

延緩大腦衰老

Raspberries have a surprisingly high amount of fiber in them. (Photo: GrashAlex/Shutterstock)

Based on research that showed older mice that consumed high-fiber diets had reduced rates of inflammation in their guts, scientists did a "genetic analysis of inflammatory markers" on humans and looked at the immune cell in the brain known as microglia. Researchers have found that "a high-fiber diet reduced inflammation in the brain's microglia," according to Medical News Today. Inflammation in microglia can cause a decline in memory and cognitive abilities as we age. Human diets rich in fiber can keep microglia inflammation down and may be helpful in combating dementia or Alzheimer's.

研究表明，食用高纖維食物的老年老鼠腸道炎癥率降低，科學(xué)家在人類身上進(jìn)行了“炎癥標(biāo)記物的遺傳分析”，并觀察了大腦中被稱為小膠質(zhì)細(xì)胞的免疫細(xì)胞。據(jù)《今日醫(yī)學(xué)新聞》報(bào)道，研究人員發(fā)現(xiàn)“高纖維飲食可以減少大腦小膠質(zhì)細(xì)胞的炎癥”。隨著年齡的增長(zhǎng)，小膠質(zhì)細(xì)胞的炎癥會(huì)導(dǎo)致記憶和認(rèn)知能力下降。富含纖維的飲食可以抑制小膠質(zhì)細(xì)胞的炎癥，可能有助于對(duì)抗癡呆癥或阿爾茨海默氏癥。

It decreases your risk of diverticulitis

它降低了你患憩室炎的風(fēng)險(xiǎn)

Photo: mama_mia/Shutterstock

Diverticulitis occurs when pouches in the lining of the intestine, known as diverticula, become inflamed. Diverticula often develop as people get older. When the diverticula are inflamed, it can cause abdominal pain, nausea, diarrhea or constipation. According to WebMD, a diet rich in fiber may both soften and add bulk to the stool, making it easier to pass through the colon, decreasing the risk of the diverticula becoming inflamed.

憩室炎發(fā)生在小腸內(nèi)壁的囊狀物，發(fā)炎時(shí)稱為憩室。憩室經(jīng)常隨著年齡的增長(zhǎng)而發(fā)展。當(dāng)憩室發(fā)炎時(shí)，會(huì)引起腹痛、惡心、腹瀉或便秘。根據(jù)WebMD的說(shuō)法，富含纖維的飲食可以使糞便變軟、變粗，使其更容易通過結(jié)腸，降低憩室發(fā)炎的風(fēng)險(xiǎn)。

It promotes healthy bones

它能促進(jìn)骨骼健康

Go ahead, enjoy that avocado toast. Those healthy fats and vitamins are helping to nourish your skin. (Photo: zi3000/Shutterstock.com)

Here's another benefit that we don't automatically associate with a high-fiber diet: healthier joints and bones. Care2 reports that "eating more fiber may help prevent rheumatoid arthritis and build stronger bones." But, it's not the fiber that directly affects the joints and the bones; it's the healthy gut bacteria fed by the fiber that can keep us from developing health problems with rheumatoid arthritis or osteoporosis.

高纖維飲食的另一個(gè)好處是:更健康的關(guān)節(jié)和骨骼。Care2報(bào)告說(shuō)“吃更多的纖維可以幫助預(yù)防風(fēng)濕性關(guān)節(jié)炎和建立更強(qiáng)壯的骨骼。”但是，并不是纖維直接影響關(guān)節(jié)和骨骼;正是由纖維滋養(yǎng)的健康腸道細(xì)菌，才能防止我們患上類風(fēng)濕性關(guān)節(jié)炎或骨質(zhì)疏松癥。