想控制體重,多補充纖維吧

For better weight control, fiber up!

想控制體重，多補充纖維吧！

The latest trick to fighting obesity isn't a focus on eating less fat or sugar (although that would probably help): It's eating more fiber. And not just any kind of fiber. It should be the fermentable type. Microbes in the gut chow down on this type of fiber. As they break it down, they release a chemical that moves to the brain. There it curbs appetite.

最新的減肥方法不是減少脂肪和糖分的攝入（儘管吃多吃這些也可能會讓你變胖），而是多吃纖維。這裏所說的纖維並不是任何一種都可以，而是那種可以發酵的纖維。腸內的細菌會對這種類型纖維大快朵頤。當它們將其分解時會釋放一種化學物質傳送給大腦，此時食慾會被控制。

Researchers at Imperial College London, in England, say their study is the first to link eating fiber to the brain hormones that help you feel full. They published their findings April 29 in Nature Communications.

英國帝國理工學院研究者稱他們是首例把食用纖維和大腦荷爾蒙聯繫起來解釋食用者會有飽腹感。4月29日他們在自然通訊上發表了這一結果。

Scientists have known that obese people tend to eat foods low in dietary fiber. At some level, that made sense. Fermentable fiber - fiber that is broken down by gut microbes - makes people feel full after eating somewhat less. Such fiber is found in fruits, vegetables, oats and barley.

科學家們發現肥胖的人通常不會食用多纖維食物。在某種層面上這種做法合情合理。可發酵纖維，即可以被腸道細菌分解的纖維會讓人們有飽腹感，儘管吃的很少。水果，蔬菜，燕麥等食物中含有此類纖維。

Hundreds of thousands of years ago, our paleolithic ancestors ate nearly 100 grams of fermentable fiber each day, says Gary Frost. He's a dietician who led the new study. Today, people's diets are very different. We eat only 10 to 20 grams of all types of fiber each day. Most comes from whole-grain wheat and bran. Those types do not break down in the gut, Frost notes. Modern diets also are full of convenience foods, such as snacks and frozen dinners. These tend to be high in fat and sugar. Add in our couch-potato lifestyle and it's a recipe for obesity.

新研究領導者兼營養學家Gary Frost稱幾十萬年以前，我們的舊石器時代祖先每天吃掉近100克的發酵纖維，而今天人們的飲食較之從前大有改變。每天我們僅攝入10-20克各類型纖維，多數是全麥小麥和麥麩，這類粗纖維食物恰恰不會在腸胃裏分解。現代飲食同時也充滿了各類快捷食品，如冷凍餐和快餐等等。而這類食品正好富含脂肪和糖分，加入了我們"沙發土豆"的生活方式，助肥爲虐。

Eating more fermentable fiber reduces the risk of becoming overweight or obese. But until the new study, exactly how the fiber did that was unclear.

食用更多可發酵纖維能夠降低超重或者肥胖的危險，但是直到新研究的問世人們才具體的瞭解粗纖維是如何起作用的。