多食膳食纤维可降低死亡风险

　　Eating a fiber-heavy diet helped reduce people's risk of death from heart disease, infectious or respiratory disease, or any cause by 22%, according to a new study.

　　据美国科学家的一份最新研究称，每日饮食中摄入大量的膳食纤维有助于降低出现心脏病、传染病和呼吸系统疾病并导致死亡的风险近22%。

　　What's more, people who were in the highest fiber-intake group (29.4 g per day for men and 25.8 g for women) were also less likely to develop those diseases than people with the lowest levels of fiber consumption (12.6 g per day for men and 10.8 g for women).

　　另外，膳食纤维摄入量高的人群（成人男性每日29.4克，女性25.8克）与摄入量底的人群（成人男性每日12.6克，女性10.8克）相比，对于此类疾病更具免疫抵抗力。

　　That's good motivation to adhere to the U.S. Department of Agriculture's updated Dietary Guidelines for Americans (DGA), which called on Jan. 31 for increased consumption of fiber through whole grains, enriched foods and fresh fruits and veggies. The DGA recommends 14 g of dietary fiber per 1,000 calories per day — which totals about 25 g of fiber a day.

　　美国农业部也于上月底更新其健康饮食指南，并呼吁大家在饮食中增加全谷物的比重，DGA建议每天每吸收1000卡的热量需对应吸收14克的膳食纤维，约合每天25g。

　　Dietary fiber is the edible part of a plant that is difficult to digest — found in wheat bran and green, leafy vegetables — and is known to improve health in a number of ways. It is thought to lower risks of heart disease, some cancers, diabetes and obesity, and it's known to reduce cholesterol, blood sugar and blood pressure. According to background information in the study, published in Archives of Internal Medicine, it also binds to potential cancer-causing agents so the body can flush them out.

　　膳食纤维是作物中最难以消化的一部分，富含于小麦麦麸和绿叶蔬菜中，在提高健康水平方面的益处众所周知。它有助于避免心脏病、一些癌症和糖尿病的发生，同时在减低胆固醇、血糖和血压方面也有显著的效果。同时，膳食纤维还可抑制癌细胞的变异。

　　For the study, researchers looked at mortality data for 219,123 men and 168,999 women, who completed questionnaires about their eating habits between 1995 and 1996 as part of the longitudinal National Institutes of Health–AARP Diet and Health study.

　　研究者通过对于219123名男性与168999名女性的饮食习惯进行了调查。

　　During nine years of follow-up, 20,126 men and 11,330 women died. People who ate the highest amounts of fiber were 22% less likely to die of any cause than people who ate the least fiber. Further, men in the highest quintile were 24% less likely to suffer from cardiovascular, infectious or respiratory diseases than men in the lowest quintile, and for women the reduction in risk was 34%.

　　其中，膳食纤维高摄入者要比底摄入者出现注意致命疾病的风险降低了22%，这其中，对于心血管疾病、传染病、呼吸系统疾病的免疫力方面，高摄入的男性提高了24%，而女性则提高了34%。

　　Researchers noted that fiber from grains, such as in whole-grain bread or brown rice, but not fiber from fruits, was associated with the reduced risk of death in both men and women.

　　研究者们还指出，存在于全麦面包和糙米饭中的膳食纤维与水果中所含有的并不相同，前者与降低人体早死的风险有关。