{"id":31560,"date":"2026-05-12T09:10:52","date_gmt":"2026-05-12T01:10:52","guid":{"rendered":"https:\/\/nutrigo.hk\/high-fiber-diet-guide-hk\/"},"modified":"2026-05-12T09:10:52","modified_gmt":"2026-05-12T01:10:52","slug":"high-fiber-diet-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/high-fiber-diet-guide-hk\/","title":{"rendered":"\u9ad8\u7e96\u7dad\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u81b3\u98df\u7e96\u7dad\u6548\u76ca\u3001\u6700\u4f73\u98df\u7269\u4f86\u6e90\u8207\u6bcf\u65e5\u651d\u53d6\u7b56\u7565"},"content":{"rendered":"<p>\u81b3\u98df\u7e96\u7dad\u662f\u9999\u6e2f\u4eba\u98f2\u98df\u4e2d\u6700\u5bb9\u6613\u88ab\u5ffd\u8996\u7684\u71df\u990a\u7d20\u3002\u7814\u7a76\u986f\u793a\uff0c\u9999\u6e2f\u6210\u5e74\u4eba\u5e73\u5747\u6bcf\u65e5\u7e96\u7dad\u651d\u53d6\u91cf\u50c5\u7d0415\u514b\uff0c\u9060\u4f4e\u65bc\u5efa\u8b70\u768425-38\u514b\u3002\u5c0d\u5065\u8eab\u4eba\u58eb\u4f86\u8aaa\uff0c\u5145\u8db3\u7684\u7e96\u7dad\u651d\u53d6\u4e0d\u53ea\u662f\u6d88\u5316\u554f\u984c\uff0c\u66f4\u76f4\u63a5\u5f71\u97ff\u9ad4\u91cd\u7ba1\u7406\u3001\u8178\u9053\u5065\u5eb7\u548c\u904b\u52d5\u8868\u73fe\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u81b3\u98df\u7e96\u7dad\u7684\u5169\u5927\u985e\u578b<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u53ef\u6eb6\u6027\u7e96\u7dad\uff08Soluble Fiber\uff09<\/h3>\n\n\n\n<p>\u6eb6\u65bc\u6c34\u5f8c\u5f62\u6210\u51dd\u81a0\u72c0\u7269\u8cea\uff0c\u80fd<strong>\u6e1b\u6162\u6d88\u5316\u901f\u5ea6\u3001\u7a69\u5b9a\u8840\u7cd6\u3001\u964d\u4f4e\u81bd\u56fa\u9187<\/strong>\u3002\u4e3b\u8981\u4f86\u6e90\uff1a\u71d5\u9ea5\u3001\u8c46\u985e\u3001\u860b\u679c\u3001\u67d1\u6a58\u985e\u6c34\u679c\u3001\u8eca\u524d\u5b50\uff08Psyllium\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u4e0d\u53ef\u6eb6\u6027\u7e96\u7dad\uff08Insoluble Fiber\uff09<\/h3>\n\n\n\n<p>\u4e0d\u6eb6\u65bc\u6c34\uff0c\u589e\u52a0\u7cde\u4fbf\u9ad4\u7a4d\uff0c<strong>\u4fc3\u9032\u8178\u9053\u8815\u52d5\u3001\u9810\u9632\u4fbf\u79d8<\/strong>\u3002\u4e3b\u8981\u4f86\u6e90\uff1a\u5168\u7a40\u7269\u3001\u852c\u83dc\uff08\u897f\u862d\u82b1\u3001\u6930\u83dc\uff09\u3001\u5805\u679c\u3001\u7a2e\u5b50\u3002<\/p>\n\n\n\n<p>\u5065\u5eb7\u98f2\u98df\u9700\u8981\u5169\u7a2e\u7e96\u7dad\u7684\u5747\u8861\u651d\u53d6\uff0c\u7406\u60f3\u6bd4\u4f8b\u7d04\u70ba<strong>\u53ef\u6eb6\u6027:\u4e0d\u53ef\u6eb6\u6027 = 1:3<\/strong>\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9ad8\u7e96\u7dad\u98f2\u98df\u5c0d\u5065\u8eab\u76846\u5927\u6548\u76ca<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u63a7\u5236\u98df\u617e\u3001\u8f14\u52a9\u6e1b\u8102<\/h3>\n\n\n\n<p>\u7e96\u7dad\u5438\u6c34\u81a8\u8139\u5f8c\u589e\u52a0\u98fd\u8179\u611f\uff0c\u540c\u6642\u6e1b\u6162\u80c3\u6392\u7a7a\u901f\u5ea6\u3002\u7814\u7a76\u986f\u793a\uff0c\u6bcf\u65e5\u589e\u52a014\u514b\u7e96\u7dad\u651d\u53d6\uff0c\u53ef\u81ea\u7136\u6e1b\u5c1110%\u7684\u5361\u8def\u91cc\u651d\u5165\uff0c<strong>\u7121\u9700\u523b\u610f\u7bc0\u98df<\/strong>\u5373\u80fd\u8f14\u52a9\u6e1b\u8102\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u7a69\u5b9a\u8840\u7cd6\u3001\u7dad\u6301\u6301\u4e45\u80fd\u91cf<\/h3>\n\n\n\n<p>\u53ef\u6eb6\u6027\u7e96\u7dad\u6e1b\u6162\u78b3\u6c34\u5316\u5408\u7269\u7684\u6d88\u5316\u5438\u6536\uff0c\u907f\u514d\u8840\u7cd6\u6025\u5347\u6025\u8dcc\u3002\u7a69\u5b9a\u7684\u8840\u7cd6\u6c34\u5e73\u610f\u5473\u8457<strong>\u66f4\u6301\u4e45\u7684\u8a13\u7df4\u80fd\u91cf<\/strong>\uff0c\u6e1b\u5c11\u8a13\u7df4\u4e2d\u9014\u7684\u75b2\u52de\u611f\u548c\u300c\u649e\u7246\u300d\u73fe\u8c61\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u512a\u5316\u8178\u9053\u83cc\u7fa4\u3001\u63d0\u5347\u71df\u990a\u5438\u6536<\/h3>\n\n\n\n<p>\u81b3\u98df\u7e96\u7dad\u662f\u8178\u9053\u76ca\u751f\u83cc\u7684\u300c\u98df\u7269\u300d\uff08\u76ca\u751f\u5143\uff09\u3002\u5145\u8db3\u7684\u7e96\u7dad\u651d\u53d6\u80fd<strong>\u4fc3\u9032\u6709\u76ca\u83cc\u589e\u6b96<\/strong>\uff0c\u6539\u5584\u8178\u9053\u74b0\u5883\uff0c\u63d0\u5347\u86cb\u767d\u8cea\u548c\u5fae\u91cf\u71df\u990a\u7d20\u7684\u5438\u6536\u6548\u7387\uff0c\u8b93\u4f60\u7684\u8a13\u7df4\u6295\u5165\u5f97\u5230\u66f4\u597d\u7684\u56de\u5831\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u964d\u4f4e\u6162\u6027\u708e\u75c7<\/h3>\n\n\n\n<p>\u8178\u9053\u76ca\u751f\u83cc\u767c\u9175\u7e96\u7dad\u5f8c\u7522\u751f\u77ed\u93c8\u8102\u80aa\u9178\uff08SCFA\uff09\uff0c\u7279\u5225\u662f\u4e01\u9178\uff08Butyrate\uff09\uff0c\u5177\u6709\u5f37\u6548<strong>\u6297\u708e\u4f5c\u7528<\/strong>\uff0c\u6709\u52a9\u65bc\u6e1b\u5c11\u8a13\u7df4\u5f8c\u7684\u7cfb\u7d71\u6027\u708e\u75c7\uff0c\u52a0\u901f\u6062\u5fa9\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7<\/h3>\n\n\n\n<p>\u53ef\u6eb6\u6027\u7e96\u7dad\u80fd\u7d50\u5408\u81bd\u6c41\u9178\uff0c\u4fc3\u9032\u81bd\u56fa\u9187\u6392\u51fa\u9ad4\u5916\u3002\u6bcf\u65e5\u651d\u53d65-10\u514b\u53ef\u6eb6\u6027\u7e96\u7dad\u53ef\u964d\u4f4eLDL\u81bd\u56fa\u9187<strong>5-11%<\/strong>\uff0c\u5c0d\u9577\u671f\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u9810\u9632\u4fbf\u79d8\u3001\u6539\u5584\u6d88\u5316\u8212\u9069\u5ea6<\/h3>\n\n\n\n<p>\u9ad8\u5f37\u5ea6\u8a13\u7df4\u671f\u9593\uff0c\u6d88\u5316\u7cfb\u7d71\u627f\u53d7\u984d\u5916\u58d3\u529b\u3002\u5145\u8db3\u7684\u4e0d\u53ef\u6eb6\u6027\u7e96\u7dad\u914d\u5408\u8db3\u5920\u6c34\u5206\uff0c\u80fd<strong>\u7dad\u6301\u898f\u5f8b\u6392\u4fbf<\/strong>\uff0c\u907f\u514d\u8179\u8139\u548c\u6d88\u5316\u4e0d\u9069\u5f71\u97ff\u8a13\u7df4\u8868\u73fe\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u6700\u4f73\u9ad8\u7e96\u7dad\u98df\u7269\u6392\u884c<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u852c\u83dc\u985e\uff08\u6bcf100g\uff09<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u98df\u7269<\/th><th>\u7e96\u7dad\u542b\u91cf<\/th><th>\u5099\u8a3b<\/th><\/tr><\/thead><tbody><tr><td>\u725b\u6cb9\u679c<\/td><td>6.7g<\/td><td>\u540c\u6642\u5bcc\u542b\u5065\u5eb7\u8102\u80aa<\/td><\/tr><tr><td>Broccoli<\/td><td>2.6g<\/td><td>\u9999\u6e2f\u8d85\u5e02\u5e38\u898b\uff0c\u6027\u50f9\u6bd4\u9ad8<\/td><\/tr><tr><td>Cauliflower<\/td><td>2.0g<\/td><td>\u4f4e\u5361\u9ad8\u7e96<\/td><\/tr><tr><td>\u83e0\u83dc<\/td><td>2.2g<\/td><td>\u540c\u6642\u5bcc\u542b\u9435\u8cea<\/td><\/tr><tr><td>\u756a\u85af<\/td><td>3.0g<\/td><td>\u512a\u8cea\u78b3\u6c34+\u7e96\u7dad<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u8c46\u985e\uff08\u6bcf100g\u719f\u98df\uff09<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u98df\u7269<\/th><th>\u7e96\u7dad\u542b\u91cf<\/th><th>\u5099\u8a3b<\/th><\/tr><\/thead><tbody><tr><td>\u9ed1\u8c46<\/td><td>8.7g<\/td><td>\u540c\u6642\u9ad8\u86cb\u767d<\/td><\/tr><tr><td>\u9df9\u5634\u8c46<\/td><td>7.6g<\/td><td>\u53ef\u505ahummus\u6216\u52a0\u6c99\u5f8b<\/td><\/tr><tr><td>\u6241\u8c46\uff08Lentils\uff09<\/td><td>7.9g<\/td><td>\u716e\u6e6f\u6216\u505a\u5496\u55b1<\/td><\/tr><tr><td>\u6bdb\u8c46<\/td><td>5.2g<\/td><td>\u65b9\u4fbf\u96f6\u98df<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u7a40\u7269\u8207\u7a2e\u5b50\u985e<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5947\u4e9e\u7c7d<\/strong>\uff1a\u6bcf2\u6e6f\u5319\u542b7.6g\u7e96\u7dad\uff08\u6700\u9ad8\u6548\uff09<\/li>\n<li><strong>\u4e9e\u9ebb\u7c7d<\/strong>\uff1a\u6bcf2\u6e6f\u5319\u542b5.6g\u7e96\u7dad<\/li>\n<li><strong>\u71d5\u9ea5<\/strong>\uff1a\u6bcf100g\u542b10.6g\u7e96\u7dad\uff08\u542b\u03b2-\u8461\u805a\u7cd6\uff09<\/li>\n<li><strong>\u85dc\u9ea5<\/strong>\uff1a\u6bcf100g\u542b2.8g\u7e96\u7dad\uff08\u540c\u6642\u9ad8\u86cb\u767d\uff09<\/li>\n<li><strong>\u7cd9\u7c73<\/strong>\uff1a\u6bcf100g\u542b1.8g\u7e96\u7dad\uff08\u6bd4\u767d\u7c73\u591a3\u500d\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u6bcf\u65e5\u9ad8\u7e96\u7dad\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u76ee\u6a19\uff1a\u6bcf\u65e530\u514b\u7e96\u7dad<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910<\/strong>\uff1a\u71d5\u9ea5\u7ca5\uff08100g\uff09+ \u5947\u4e9e\u7c7d\uff081\u6e6f\u5319\uff09+ \u85cd\u8393\uff08100g\uff09\u2192 \u7d0415g\u7e96\u7dad<\/li>\n<li><strong>\u5348\u9910<\/strong>\uff1a\u7cd9\u7c73\u98ef\uff08150g\uff09+ \u897f\u862d\u82b1\uff08150g\uff09+ \u96de\u80f8\u8089 \u2192 \u7d046g\u7e96\u7dad<\/li>\n<li><strong>\u4e0b\u5348\u8336<\/strong>\uff1a\u860b\u679c1\u500b + \u674f\u4ec1\uff0830g\uff09\u2192 \u7d045g\u7e96\u7dad<\/li>\n<li><strong>\u665a\u9910<\/strong>\uff1a\u756a\u85af\uff08150g\uff09+ \u83e0\u83dc\uff08100g\uff09+ \u4e09\u6587\u9b5a \u2192 \u7d046g\u7e96\u7dad<\/li>\n<\/ul>\n\n\n\n<p><strong>\u7e3d\u8a08\uff1a\u7d0432g\u7e96\u7dad<\/strong>\uff0c\u9054\u5230\u5efa\u8b70\u651d\u53d6\u91cf\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u589e\u52a0\u7e96\u7dad\u651d\u53d6\u7684\u5be6\u7528\u6280\u5de7<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\ud83c\udf3e <strong>\u767d\u7c73\u63db\u7cd9\u7c73<\/strong>\uff1a\u6bcf\u9910\u591a\u651d\u53d6\u7d041.5g\u7e96\u7dad<\/li>\n<li>\ud83e\udd63 <strong>\u65e9\u9910\u52a0\u5947\u4e9e\u7c7d<\/strong>\uff1a\u52a0\u5165yogurt\u6216\u71d5\u9ea5\uff0c\u8f15\u9b06+7g\u7e96\u7dad<\/li>\n<li>\ud83e\udd57 <strong>\u6bcf\u9910\u52a0\u4e00\u4efd\u852c\u83dc<\/strong>\uff1a\u76ee\u6a19\u6bcf\u9910\u81f3\u5c11150g\u852c\u83dc<\/li>\n<li>\ud83e\uded8 <strong>\u7528\u8c46\u985e\u66ff\u4ee3\u90e8\u5206\u8089\u985e<\/strong>\uff1a\u9df9\u5634\u8c46\u6c99\u5f8b\u3001\u6241\u8c46\u6e6f<\/li>\n<li>\ud83c\udf4e <strong>\u96f6\u98df\u9078\u6c34\u679c\u548c\u5805\u679c<\/strong>\uff1a\u4ee3\u66ff\u85af\u7247\u548c\u9905\u4e7e<\/li>\n<li>\ud83d\udca7 <strong>\u540c\u6642\u589e\u52a0\u98f2\u6c34\u91cf<\/strong>\uff1a\u7e96\u7dad\u9700\u8981\u6c34\u5206\u624d\u80fd\u767c\u63ee\u6548\u679c<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u589e\u52a0\u7e96\u7dad\u6642\u7684\u6ce8\u610f\u4e8b\u9805<\/h2>\n\n\n\n<p>\u7a81\u7136\u5927\u5e45\u589e\u52a0\u7e96\u7dad\u651d\u53d6\u53ef\u80fd\u5f15\u8d77\u8179\u8139\u3001\u8178\u80c3\u4e0d\u9069\u3002\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5faa\u5e8f\u6f38\u9032<\/strong>\uff1a\u6bcf\u9031\u589e\u52a03-5g\uff0c\u8b93\u8178\u9053\u83cc\u7fa4\u9010\u6b65\u9069\u61c9<\/li>\n<li><strong>\u5145\u8db3\u98f2\u6c34<\/strong>\uff1a\u6bcf\u65e5\u81f3\u5c112-2.5\u5347\u6c34\uff0c\u7e96\u7dad\u624d\u80fd\u6b63\u5e38\u904b\u4f5c<\/li>\n<li><strong>\u8a13\u7df4\u524d2\u5c0f\u6642<\/strong>\u907f\u514d\u5927\u91cf\u9ad8\u7e96\u7dad\u98df\u7269\uff0c\u4ee5\u514d\u8a13\u7df4\u6642\u8178\u80c3\u4e0d\u9069<\/li>\n<li>\u8178\u6613\u6fc0\u7d9c\u5408\u75c7\uff08IBS\uff09\u60a3\u8005\u9700\u6ce8\u610f\u67d0\u4e9b\u9ad8\u7e96\u7dad\u98df\u7269\uff08\u5982\u8c46\u985e\uff09\u53ef\u80fd\u52a0\u91cd\u75c7\u72c0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf71 \u8b93Nutrigo\u5e6b\u4f60\u8f15\u9b06\u9054\u5230\u6bcf\u65e5\u7e96\u7dad\u76ee\u6a19<\/h2>\n\n\n\n<p>\u8981\u6bcf\u65e5\u651d\u53d6\u8db3\u5920\u7e96\u7dad\uff0c\u98f2\u98df\u898f\u5283\u81f3\u95dc\u91cd\u8981\u3002<strong>Nutrigo \u81ea\u5236\u9910\u76d2<\/strong>\u63a1\u7528\u7cd9\u7c73\u3001\u5927\u91cf\u852c\u83dc\u3001\u8c46\u985e\u7b49\u9ad8\u7e96\u7dad\u98df\u6750\uff0c\u5e6b\u4f60\u5728\u4eab\u53d7\u7f8e\u98df\u7684\u540c\u6642\u8f15\u9b06\u9054\u5230\u6bcf\u65e530g\u7e96\u7dad\u76ee\u6a19\u3002<\/p>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">\u7acb\u5373\u8a02\u88fd\u4f60\u7684\u5c08\u5c6c\u9910\u76d2<\/a>\uff0c\u8f38\u5165\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u4eab <strong>\u6eff$500\u6e1b$50<\/strong>\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a 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