视频文本

Another type of carbohydrate is fiber.
还有一种碳水化合物是纤维素
Dietary fiber is plant material which is not digested by humans.
食物中的纤维素来自植物，人类不能消化
Because it is not digested fiber does not provide any energy to the body.
因为不能被消化，纤维素不能为身体提供任何能量，
It does increase the sense of fullness and can therefore help control calorie intake.
但它能增加饱腹感从而有助于控制卡路里摄取
In addition fiber has benefits to the large bowel by making bowel movements softer and more regular.
此外，纤维素还对大肠有好处，因为它能使大便更软并且更有规律
Dietary fiber comes in a variety of forms
食物中的纤维素有多种形式
but two main classifications are soluble fiber and insoluble fiber.
但是主要的两种是可溶性纤维素和不可溶性纤维素，
Both forms are beneficial.
这两种形式都对人体有益
25 to 30 grams of fiber per day is recommended for adults
建议成年人每天摄入25到30克纤维素
but most people do not meet their fiber needs on a regular basis.
但是大部分人的日常饮食都满足不了其对纤维素的需求，

Soluble fiber forms a gel-like consistency when dissolved in water.
可溶性纤维素溶于水后形成凝胶状粘稠物，
It also tends to bind cholesterol within the intestine
它能吸附胆固醇将其控制在肠道内，
which keeps the cholesterol from being absorbed,
使得胆固醇不能被吸收，
thereby leading to lower cholesterol levels in the blood.
从而降低血液中的胆固醇水平，
Fruits and vegetables are natural sources of soluble fiber as are oats.
水果和蔬菜是可溶性纤维素的天然来源，
Regular consumption of oatmeal is a good way to increase your intake of soluble fiber.
燕麦也是定时食用燕麦粥是增加可溶性纤维素摄入量的好方法，
A popular type of soluble fiber is psyllium which can be found in supplement products
一种很流行的可溶性纤维素是车前草，一些补充产品中含有车前草，
and may also be added to foods to enhance their fiber content.
车前草也可以加到食物中以强化其纤维素含量，
Psyllium is produced from the husks of seeds.
车前草由种子外壳加工而成
All-bran and Fiberall are two products on the market today that contain high amounts of added soluble fiber.
All-bran(全糠)和Fiberall(全纤维素)是目前市场上的两种含有大量外加可溶性纤维素的产品，
Kellogs has recently started incorporating psyllium in the all-bran cereal.
凯洛格最近已经开始在全糠燕麦粥中加入车前草
Fiberall is a dietary supplement available in both powder and tablet form and also contains psyllium.
Fiberall是一种补充食品，有粉末状的也有片状的，也含有车前草，可以食用
These products can be used to increase soluble fiber intake.
这些产品来增加可溶性纤维素摄入量
Insoluble fiber differes from soluble fiber because it does not have a high water-bonding activity.
不可溶性纤维素不同于可溶性纤维素，因为它的持水性不高
If you have noticed strings of celery, on oranges or in bananas then you have seen types of insoluble fiber.
芹菜，橙子和香蕉中的纤维状物质就是不可溶性纤维素
Insoluble fiber adds bulk to the intestinal contents
不可溶性纤维素可以增加肠内容物的体积
which can also produce softer and more regular bowel movements.
也能帮助大便变得更软并且更有规律
This type of fiber is also found in whole wheat products, nuts and seeds.
不可溶性纤维素还存在于全麦产品，坚果和种子中

视频及简介

视频简介：

本节课讲碳水化合物。碳水化合物分为简单碳水化合物和复杂碳水化合物，复杂碳水化合物主要又可分为淀粉和纤维素。本课依次介绍了各种碳水化合物的生理功能和过度摄取可能带来的坏处等，对如何健康食用碳水化合物给出了建议。