香港人工作繁忙,加上外出用膳多肉少菜,攝取纖維不足,容易導致便秘。營養學家Tina Cheng表示,天然食物中,有4種食物的潤腸通便功效非常好,第一種是黑木耳,每100克乾木耳含有30克膳食纖維,成人每日建議攝取25至35克膳食纖維;亦含有屬於水溶性纖維的果膠,可以促進腸道蠕動,吸走腸道廢物,達到通便減肥作用,建議每日平均食用大約10至20克乾木耳。公仔箱論壇2 C6 A( C$ `+ Q
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黑芝麻亦有潤腸作用,每100克含有14克纖維,而其脂肪含量亦十分高,每100克含有46克,其中85%是不飽和脂肪酸,有效保護心血管,建議每日食用一茶匙原粒黑芝麻或一湯匙黑芝麻粉。tvb now,tvbnow,bttvb Q' l5 O: s; e. T$ G
0 a |8 G& R9 o0 [- i/ f. [. M% Btvb now,tvbnow,bttvb另一種通便食物是牛油果,每100克含有6.7克膳食纖維,較同等份量的西蘭花、椰菜花為高,分別含有3.3克和2.3克纖維。而100克牛油果含有14.5克脂肪,其中80%是不飽和脂肪酸,高纖維和高脂都有刺激腸道效用,建議每日食用約半個牛油果。不過牛油果的鉀含量偏高,會增加腎臟負擔,所以腎病患者要注意牛油果的攝取量。www1.tvboxnow.com9 \6 L" _- i% q m/ T
. i( n" u/ L8 K% v" [- X* gwww1.tvboxnow.com火龍果每100克含有1.7克纖維,另外果肉內的黑色種子不被人體消化,有助排便,建議每日食用大半個至一個火龍果。不過每100克火龍果含有7.6克糖分,每人每日建議攝取最高50克糖分,糖尿病患者必須注意火龍果的食用份量。/ V! J/ S" K5 ~; P7 F/ ~
採訪、攝影:《飲食男女》tvb now,tvbnow,bttvb- w" N9 W8 g* M; R: d$ {
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