健康饮食与肠道 - continence foundation of australia.pdf

HEALTHY DIET AND BOWELS Chinese Traditional 健康飲食 與腸道 Supported by the Australian Government Department of Social Services 獲得Australian Government Department of Social Services支持 Healthy diet and bowels A healthy diet containing plenty of different fibre rich foods, lots of fluids as well as exercise is recommended to keep our bowels healthy and regular. Fibre can help protect against diverticular disease, haemorrhoids, constipation and chronic diseases such as heart disease and type 2 diabetes, and can also help with controlling your weight. 健康飲食與腸道 為了保持我們的腸道健康、正常，建議採取富含不同高纖維食品的健康飲 食，多喝流質並且多做運動。 纖維不但可以幫助防止憩室病、痔瘡、便秘以及心臟病和2型糖尿病之類的 慢性病，而且還可以幫助控制體重。 What is fibre? Fibre is found only in foods that come from plants. This includes vegetables, fruits, beans (legumes), nuts, seeds and cereals (breakfast cereals, bread, pasta and rice). 甚麼是纖維？ 纖維只存在於植物性食品中。這包括蔬菜、水果、豆類（豆莢）、堅果、 種籽和穀類食物（早餐穀類食物、麵包、意粉和米飯）。 Specialised dietary advice may be required from a Dietitian for conditions such as irritable bowel syndrome, inflammatory bowel disease, faecal incontinence, gluten intolerance, and food sensitivities. 對於腸易激綜合症、炎性腸道疾病、大便失禁、麩質不耐受以及食物 過敏等病症，可能需要從營養師獲得專門的飲食建議。 The following foods are fibre rich 以下食物富含纖維 Vegetables and fruits Choose fresh, canned, frozen or dried such as sultanas, figs, prunes, and dates. 蔬菜和水果 選擇新鮮、罐頭、冰凍或乾製蔬菜和水果，如葡萄乾、無花果、西梅乾和 紅棗。 Cereal foods – high fibre choices • High fibre breakfast cereals such as natural muesli, bran cereals and oat cereals • High fibre (wholemeal, wholegrain or grainy) bread, rolls, flat bread and crackers