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Are you studying mandarin language? Are you in beginner level, intermediate or advance level? Not sure? Take a look at the following short article written in Mandarin Chinese language and then look at the translation I made, compare to what you understood.

有利于我们健康的高纤维食物

食物纤维对我们的健康至关重要。食物纤维能帮助我们减少心血管疾病,高胆固醇,肥胖,痔疮,高血糖,糖尿病等的患病率。吃高纤维食物对我们维持体重或减肥效果也极佳。

食物纤维主要存在于蔬菜,水果,全谷类和豆类。在这里,我们列出一些日常高纤维食物,这些食物在我们日常生活中很容易买到。下面的列表基本上是按食物纤维含量从高向低排列的。

高纤维食物列表:

1 蔬菜

苦瓜
豆类
胡萝卜
西兰花
菜花
菠菜
芹菜
番茄
卷心菜
蘑菇
茄子
洋葱

2 水果

猕猴桃
杏子
苹果
香蕉

橙子
梨子
草莓
鳄梨
柚子
芒果
木瓜
梅子
桃 子
菠萝
葡萄
西瓜

3 坚果和种子类

杏仁
芝麻
瓜子

4 谷物

麸片
燕麦粥
全麦面包或面条
糙米

饮食中增加纤维的窍门

高纤维的早餐

选择高纤维的谷物早餐。含“糠”或“纤维”字样的营养谷物都是很好的选择。添加麸皮水果等。

全谷物
少吃白面作的食品和白米饭。选择全麦面包,面条和其他面食等。糙米饭含食物纤维较多。

豆类
多吃豆类,如黄豆,豌豆和扁豆等。加在汤里,绿色沙拉里加些豆类是很好的。

蔬菜和水果
多吃蔬菜和水果。胡萝卜,花椰菜,菠菜和芹菜等是含高食物纤维的蔬菜。苹果,香蕉,桔子,和梨是获得食物纤维的好水果。

高纤维零食

新鲜水果,水果干,生蔬菜和全麦饼干都是很好的零食。有时吃一把坚果类也很健康。

我们必须记住,当我们增加食物纤维时,应该逐渐增加不能过急。给我们的消化系统适应变化的时间。在此期间,多喝水,因为食物纤维吸收水分。如果你在减肥中考虑高食物纤维的同时,也要注意食物热量,蔬菜比水果含糖分,即热量少。

从上面列出的高纤维食物来看,如果我们吃足量的水果和蔬菜的话,我们也将得到充分的食物纤维。对身体健康来说,均衡饮食是必要的。吃各种食物,以得到所有身体所需的营养。

Translation

High Fiber Foods for Our Better Health

Dietary fiber is essential for our health. Foods rich in fiber reduce our risk of cardiovascular disease, high cholesterol, obesity, hemorrhoids, high blood sugar, diabetes and etc. It helps us to maintain or lose weight as well.

Dietary fiber is found mainly in vegetables, fruits, whole grains and legumes. Here we list some of the high fiber foods, which we can prepare and eat in our everyday life. Basically, the list is ordered from the high to low total dietary fiber content.

High Fiber Foods List:

1. Vegetables

Bitter gourd
Beans
Carrot
Broccoli
Cauliflower
Spinach
Celery
Tomato
Cabbage
Mushrooms
Egg plant
Onion

2. Fruits

Kiwi
Apricots
Apple
Banana
Dates
Orange
Pear
Strawberry
Avocado
Grapefruits
Mango
Papayas
Plum
Peach
Pineapple
Grapes
Watermelon

3. Nuts, seeds

Almonds
Sesame seed
Sun flower seeds
Brazil nuts

4. Grains

Bran flakes
Oatmeal
Whole wheat bread or spaghetti
Brown rice

Tips for increasing fiber in our diet

High fiber breakfast

Choose a high-fiber breakfast cereal. Cereals with “bran” or “fiber” in the name are good choices. Add a few tablespoons of unprocessed wheat bran and/or add fruits to your favorite cereal.

Whole grains
Choose whole wheat bread, noodles, pasta, and brown rice.

Legumes
Eat more beans, peas and lentils. Add beans to soup or a green salad are good ideas.
Vegetables and fruits
Eat plenty of vegetables and some fruits everyday. Carrot, broccoli, spinach and celery are fiber rich vegetables. For fruits, apples, bananas, oranges, pears and berries are good sources of fiber.

High fiber snacks

Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

We need to remember when we increase fiber in our diet, we should add it gradually over a period of a few weeks. This allows our digestive system to adjust to the change. In the meantime, drink plenty of water because fiber absorbs water to works best for our health. If you consider calories besides high fiber foods, vegetables are better than fruits.

From the above fiber rich foods lists, it is clear that if we eat lots of fruits and vegetables, we will have the required amount of fiber in our diet. For a good health, a balanced diet is necessary. Eat various foods to get all the nutrients.

If your translation are similar with mine, I guess you are in advance level, since I'm a native Chinese.

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