天然纖維夠不夠 簡單準則算一算
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=3>你想不想知道，自己攝取的天然膳食纖維到底夠不夠？營養師魏賓慧提供一個簡單的準則。</FONT></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">首先，檢視自己有沒有吃到「三蔬二果」，也就是三份青菜、約半斤、</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">300</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公克的蔬菜，兩份水果、約兩個拳頭大的水果。這是基本的份量，一定要吃到。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=3>進階版則要吃到七蔬果，蔬菜、水果各加一份。</FONT></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">除了蔬果之外，第二招，就是增加全穀類食物攝取，把原本的白米飯換成五穀米、十穀米、糙米等，進一步提高纖維的攝取量。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">第三招，可以把肉類換成豆類。因為豆類也富含纖維質，如此一來除了降低動物性蛋白攝取、也提高了纖維。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=3>另外，也可以試著把平常喝的果汁換成整顆水果，早餐加入穀片，把加工零食換成蔬果棒。</FONT></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=3>◎算一算自己的纖維分數夠不夠？</FONT></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">豆類半杯算</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">7</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">蔬菜</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">杯、燕麥</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">杯算</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">4</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">水果</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">份</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">3</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">沙拉</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">杯、全穀麵包</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">片</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">2</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">●</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">果汁</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">杯、白麵包</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">片、白米</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">杯</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。</SPAN></FONT></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><FONT size=3><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">如果一天攝取量加起來不到</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">20</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分，就表示得再多吃一些前述較高分的食物。</SPAN><FONT face="Times New Roman"> </FONT></FONT></P>
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