{"id":7473,"date":"2025-09-06T02:42:35","date_gmt":"2025-09-06T02:42:35","guid":{"rendered":"https:\/\/wingwo.com.hk\/?p=7473"},"modified":"2026-04-16T17:45:48","modified_gmt":"2026-04-16T09:45:48","slug":"leafy-high-fiber-vegetable-benefits","status":"publish","type":"post","link":"https:\/\/wingwo.com.hk\/en\/leafy-high-fiber-vegetable-benefits\/","title":{"rendered":"\u7da0\u8449\u852c\u83dc\u8207\u9ad8\u7e96\u7dad\u852c\u83dc\u7684\u5065\u5eb7\u529f\u6548"},"content":{"rendered":"<p>\u7da0\u8449\u852c\u83dc\u8207\u9ad8\u7e96\u7dad\u852c\u83dc\u662f\u4fc3\u9032\u8178\u9053\u5065\u5eb7\u3001\u9810\u9632\u6162\u6027\u75be\u75c5\u7684\u6838\u5fc3\u98f2\u98df\u5143\u7d20\u3002\u6839\u64da\u300a\u523a\u91dd\u300b\uff08The Lancet\uff09\u5927\u578b\u7814\u7a76\uff0c\u6bcf\u65e5\u651d\u53d625\u81f330\u514b\u81b3\u98df\u7e96\u7dad\u7684\u4eba\u7fa4\uff0c\u5fc3\u8840\u7ba1\u75be\u75c5\u6b7b\u4ea1\u98a8\u96aa\u964d\u4f4e\u7d0415%\u81f330%\uff0c\u800c\u7b2c\u4e8c\u578b\u7cd6\u5c3f\u75c5\u767c\u75c5\u7387\u4ea6\u6e1b\u5c1116%\u81f324%\u3002\u5e78\u798f\u8fb2\u592b\u70ba\u4f60\u6574\u7406\u7da0\u8449\u852c\u83dc\u8207\u9ad8\u7e96\u7dad\u852c\u83dc\u7684\u71df\u990a\u6578\u64da\u53ca\u5065\u5eb7\u529f\u6548\u3002<\/p>\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"981\" height=\"637\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image.png\" alt=\"\" class=\"wp-image-7476\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image.png 981w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image-300x195.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image-768x499.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image-862x560.png 862w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/09\/image-600x390.png 600w\" sizes=\"(max-width: 981px) 100vw, 981px\" \/><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B6%A0%E8%91%89%E8%94%AC%E8%8F%9C%E5%90%AB%E6%9C%89%E5%93%AA%E4%BA%9B%E9%97%9C%E9%8D%B5%E7%87%9F%E9%A4%8A%E6%88%90%E5%88%86%EF%BC%9F\"><\/span>\u7da0\u8449\u852c\u83dc\u542b\u6709\u54ea\u4e9b\u95dc\u9375\u71df\u990a\u6210\u5206\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7da0\u8449\u852c\u83dc\u5982\u83e0\u83dc\uff08Spinacia oleracea\uff09\u3001\u897f\u6d0b\u83dc\uff08Nasturtium officinale\uff09\u3001\u82a5\u862d\uff08Brassica oleracea var. alboglabra\uff09\u53ca\u751f\u83dc\uff08Lactuca sativa\uff09\u542b\u6709\u5bc6\u96c6\u7684\u7dad\u751f\u7d20\u8207\u7926\u7269\u8cea\u3002\u6839\u64da\u7f8e\u570b\u8fb2\u696d\u90e8\uff08USDA\uff09\u6578\u64da\uff1a<\/p>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<thead>\n<tr>\n<th>\u7da0\u8449\u852c\u83dc\uff08\u5b78\u540d\uff09<\/th>\n<th>\u71b1\u91cf\uff08\u6bcf100g\uff09<\/th>\n<th>\u7dad\u751f\u7d20K<\/th>\n<th>\u8449\u9178<\/th>\n<th>\u9435<\/th>\n<th>\u81b3\u98df\u7e96\u7dad<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u83e0\u83dc\uff08Spinacia oleracea\uff09<\/td>\n<td>23 kcal<\/td>\n<td>483\u03bcg<\/td>\n<td>194\u03bcg<\/td>\n<td>2.7mg<\/td>\n<td>2.2g<\/td>\n<\/tr>\n<tr>\n<td>\u897f\u6d0b\u83dc\uff08Nasturtium officinale\uff09<\/td>\n<td>11 kcal<\/td>\n<td>250\u03bcg<\/td>\n<td>9\u03bcg<\/td>\n<td>0.2mg<\/td>\n<td>0.5g<\/td>\n<\/tr>\n<tr>\n<td>\u82a5\u862d\uff08B. oleracea var. alboglabra\uff09<\/td>\n<td>26 kcal<\/td>\n<td>817\u03bcg<\/td>\n<td>13\u03bcg<\/td>\n<td>0.6mg<\/td>\n<td>2.0g<\/td>\n<\/tr>\n<tr>\n<td>\u5730\u74dc\u8449\uff08Ipomoea batatas\uff09<\/td>\n<td>35 kcal<\/td>\n<td>302\u03bcg<\/td>\n<td>63\u03bcg<\/td>\n<td>1.0mg<\/td>\n<td>3.1g<\/td>\n<\/tr>\n<tr>\n<td>\u901a\u83dc\/\u8579\u83dc\uff08Ipomoea aquatica\uff09<\/td>\n<td>19 kcal<\/td>\n<td>\u4e0d\u9069\u7528<\/td>\n<td>57\u03bcg<\/td>\n<td>1.7mg<\/td>\n<td>2.1g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\u7dad\u751f\u7d20K\u5c0d\u8840\u6db2\u51dd\u56fa\u53ca\u9aa8\u9abc\u9223\u5316\u81f3\u95dc\u91cd\u8981\u2014\u2014\u6210\u4eba\u6bcf\u65e5\u5efa\u8b70\u651d\u53d6\u91cf\u70ba90\u81f3120\u03bcg\uff0c\u4e00\u4efd\u83e0\u83dc\uff08100\u514b\uff09\u5df2\u53ef\u6eff\u8db3\u6bcf\u65e5\u9700\u6c42\u91cf\u76844\u500d\u4ee5\u4e0a\u3002\u8449\u9178\u5247\u5c0d\u7d05\u8840\u7403\u751f\u6210\u53ca\u80ce\u5152\u795e\u7d93\u7ba1\u767c\u80b2\u6709\u95dc\u9375\u4f5c\u7528\uff0c\u5b55\u5a66\u6bcf\u65e5\u5efa\u8b70\u651d\u53d6600\u03bcg\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%93%AA%E4%BA%9B%E8%94%AC%E8%8F%9C%E8%86%B3%E9%A3%9F%E7%BA%96%E7%B6%AD%E5%90%AB%E9%87%8F%E6%9C%80%E9%AB%98%EF%BC%9F\"><\/span>\u54ea\u4e9b\u852c\u83dc\u81b3\u98df\u7e96\u7dad\u542b\u91cf\u6700\u9ad8\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9ad8\u7e96\u7dad\u852c\u83dc\u6709\u52a9\u4fc3\u9032\u8178\u9053\u8815\u52d5\u3001\u7a69\u5b9a\u8840\u7cd6\u53ca\u63d0\u5347\u98fd\u8179\u611f\u3002\u6839\u64da\u71df\u990a\u6578\u64da\uff0c\u4ee5\u4e0b\u5e38\u898b\u852c\u83dc\u7684\u81b3\u98df\u7e96\u7dad\u542b\u91cf\u8f03\u70ba\u7a81\u51fa\uff1a<\/p>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<thead>\n<tr>\n<th>\u9ad8\u7e96\u7dad\u852c\u83dc\uff08\u5b78\u540d\uff09<\/th>\n<th>\u81b3\u98df\u7e96\u7dad\uff08\u6bcf100g\uff09<\/th>\n<th>\u53ef\u6eb6\u6027\u7e96\u7dad<\/th>\n<th>\u4e0d\u53ef\u6eb6\u6027\u7e96\u7dad<\/th>\n<th>\u5176\u4ed6\u95dc\u9375\u71df\u990a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u79cb\u8475\uff08Abelmoschus esculentus\uff09<\/td>\n<td>3.2g<\/td>\n<td>1.2g<\/td>\n<td>2.0g<\/td>\n<td>\u9ecf\u6db2\u86cb\u767d\u3001\u9223 82mg<\/td>\n<\/tr>\n<tr>\n<td>\u56db\u5b63\u8c46\uff08Phaseolus vulgaris\uff09<\/td>\n<td>3.4g<\/td>\n<td>0.8g<\/td>\n<td>2.6g<\/td>\n<td>\u7dad\u751f\u7d20K 43\u03bcg\u3001\u86cb\u767d\u8cea 1.8g<\/td>\n<\/tr>\n<tr>\n<td>\u8c4c\u8c46\uff08Pisum sativum\uff09<\/td>\n<td>5.1g<\/td>\n<td>1.3g<\/td>\n<td>3.8g<\/td>\n<td>\u86cb\u767d\u8cea 5.4g\u3001\u7dad\u751f\u7d20C 40mg<\/td>\n<\/tr>\n<tr>\n<td>\u8606\u7b4d\uff08Asparagus officinalis\uff09<\/td>\n<td>2.1g<\/td>\n<td>0.7g<\/td>\n<td>1.4g<\/td>\n<td>\u8449\u9178 52\u03bcg\u3001\u7dad\u751f\u7d20K 41.6\u03bcg<\/td>\n<\/tr>\n<tr>\n<td>\u6d0b\u8525\uff08Allium cepa\uff09<\/td>\n<td>1.7g<\/td>\n<td>0.6g<\/td>\n<td>1.1g<\/td>\n<td>\u69f2\u76ae\u7d20 20mg\u3001\u927b 2\u03bcg<\/td>\n<\/tr>\n<tr>\n<td>\u725b\u84a1\uff08Arctium lappa\uff09<\/td>\n<td>3.3g<\/td>\n<td>1.5g<\/td>\n<td>1.8g<\/td>\n<td>\u83ca\u7cd6\uff08Inulin\uff093.5g\u3001\u9240 308mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\u7814\u7a76\u6307\u51fa\uff0c\u53ef\u6eb6\u6027\u7e96\u7dad\uff08\u5982\u79cb\u8475\u9ecf\u6db2\u3001\u725b\u84a1\u83ca\u7cd6\uff09\u80fd\u6e1b\u7de9\u8461\u8404\u7cd6\u5438\u6536\u901f\u5ea6\uff0c\u6709\u52a9\u7dad\u6301\u9910\u5f8c\u8840\u7cd6\u7a69\u5b9a\uff0c\u5c0d\u7cd6\u5c3f\u75c5\u60a3\u8005\u5c24\u70ba\u91cd\u8981\u3002\u4e0d\u53ef\u6eb6\u6027\u7e96\u7dad\u5247\u589e\u52a0\u7cde\u4fbf\u9ad4\u7a4d\uff0c\u4fc3\u9032\u8178\u9053\u8815\u52d5\uff0c\u9810\u9632\u4fbf\u79d8\u53ca\u964d\u4f4e\u7d50\u8178\u764c\u98a8\u96aa\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B6%A0%E8%91%89%E8%94%AC%E8%8F%9C%E8%88%87%E9%AB%98%E7%BA%96%E7%B6%AD%E8%94%AC%E8%8F%9C%E5%B0%8D%E5%81%A5%E5%BA%B7%E6%9C%89%E7%94%9A%E9%BA%BC%E5%85%B7%E9%AB%94%E5%8A%9F%E6%95%88%EF%BC%9F\"><\/span>\u7da0\u8449\u852c\u83dc\u8207\u9ad8\u7e96\u7dad\u852c\u83dc\u5c0d\u5065\u5eb7\u6709\u751a\u9ebc\u5177\u9ad4\u529f\u6548\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BF%83%E9%80%B2%E6%B6%88%E5%8C%96%E8%88%87%E8%85%B8%E9%81%93%E5%81%A5%E5%BA%B7\"><\/span>\u4fc3\u9032\u6d88\u5316\u8207\u8178\u9053\u5065\u5eb7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u6839\u64da\u8178\u80c3\u79d1\u7814\u7a76\uff0c\u6bcf\u65e5\u651d\u53d625\u514b\u4ee5\u4e0a\u81b3\u98df\u7e96\u7dad\uff0c\u53ef\u589e\u52a0\u6392\u4fbf\u898f\u5f8b\u6027\u7d0430%\uff0c\u4e26\u4fc3\u9032\u8178\u9053\u76ca\u751f\u83cc\uff08\u5982\u96d9\u6b67\u687f\u83cc\u3001\u4e73\u9178\u687f\u83cc\uff09\u7684\u589e\u6b96\u3002\u725b\u84a1\u4e2d\u7684\u83ca\u7cd6\uff08Inulin\uff09\u662f\u5929\u7136\u76ca\u751f\u5143\uff0c\u80fd\u70ba\u8178\u9053\u597d\u83cc\u63d0\u4f9b\u990a\u5206\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%BF%83%E8%A1%80%E7%AE%A1%E4%BF%9D%E8%AD%B7\"><\/span>\u5fc3\u8840\u7ba1\u4fdd\u8b77<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7da0\u8449\u852c\u83dc\u4e2d\u7684\u785d\u9178\u9e7d\u5728\u9ad4\u5167\u8f49\u5316\u70ba\u4e00\u6c27\u5316\u6c2e\uff08NO\uff09\uff0c\u6709\u52a9\u8840\u7ba1\u8212\u5f35\u3001\u964d\u4f4e\u8840\u58d3\u3002\u6839\u64da\u300a\u82f1\u570b\u91ab\u5b78\u671f\u520a\u300b\u7814\u7a76\uff0c\u6bcf\u65e5\u651d\u53d6\u4e00\u4efd\u7da0\u8449\u852c\u83dc\uff0c\u53ef\u964d\u4f4e\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u7d0415.8%\u3002\u53ef\u6eb6\u6027\u7e96\u7dad\u4ea6\u6709\u52a9\u964d\u4f4e\u8840\u6db2\u4e2d\u7684LDL\u81bd\u56fa\u9187\u6c34\u5e73\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%AB%94%E9%87%8D%E7%AE%A1%E7%90%86\"><\/span>\u9ad4\u91cd\u7ba1\u7406<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9ad8\u7e96\u7dad\u852c\u83dc\u7684\u98fd\u8179\u611f\u6307\u6578\u8f03\u9ad8\u2014\u2014\u7814\u7a76\u6307\u51fa\uff0c\u6bcf\u589e\u52a014\u514b\u81b3\u98df\u7e96\u7dad\u651d\u53d6\u91cf\uff0c\u6bcf\u65e5\u71b1\u91cf\u651d\u53d6\u53ef\u81ea\u7136\u6e1b\u5c11\u7d0410%\uff0c4\u500b\u6708\u5167\u5e73\u5747\u9ad4\u91cd\u53ef\u4e0b\u964d\u7d041.9\u516c\u65a4\u3002\u7da0\u8449\u852c\u83dc\u71b1\u91cf\u6975\u4f4e\uff08\u6bcf100\u514b\u50c511\u81f335\u5343\u5361\uff09\uff0c\u662f\u63a7\u5236\u9ad4\u91cd\u7684\u7406\u60f3\u98df\u6750\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%A9%A9%E5%AE%9A%E8%A1%80%E7%B3%96\"><\/span>\u7a69\u5b9a\u8840\u7cd6<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u53ef\u6eb6\u6027\u7e96\u7dad\u5728\u8178\u9053\u4e2d\u5f62\u6210\u51dd\u81a0\u72c0\u7269\u8cea\uff0c\u6e1b\u7de9\u78b3\u6c34\u5316\u5408\u7269\u7684\u6d88\u5316\u53ca\u8461\u8404\u7cd6\u5438\u6536\u901f\u5ea6\u3002\u7814\u7a76\u6307\u51fa\uff0c\u9910\u524d\u9032\u98df\u4e00\u4efd\u9ad8\u7e96\u7dad\u852c\u83dc\uff0c\u53ef\u964d\u4f4e\u9910\u5f8c\u8840\u7cd6\u5cf0\u503c\u7d0420%\u81f325%\uff0c\u5c0d\u7b2c\u4e8c\u578b\u7cd6\u5c3f\u75c5\u7684\u8840\u7cd6\u7ba1\u7406\u6709\u986f\u8457\u5e6b\u52a9\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E9%BB%9E%E6%95%B4%E7%90%86\"><\/span>\u91cd\u9ede\u6574\u7406<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\u7da0\u8449\u852c\u83dc\u662f\u7dad\u751f\u7d20K\u3001\u8449\u9178\u53ca\u9435\u8cea\u7684\u5bc6\u96c6\u4f86\u6e90\uff0c\u6bcf\u65e5\u5efa\u8b70\u81f3\u5c111\u81f32\u4efd<\/li>\n<li>\u9ad8\u7e96\u7dad\u852c\u83dc\u6bcf\u65e5\u651d\u53d6\u76ee\u6a19\u70ba25\u81f330\u514b\u81b3\u98df\u7e96\u7dad\uff0c\u914d\u5408\u5145\u8db3\u98f2\u6c34<\/li>\n<li>\u53ef\u6eb6\u6027\u7e96\u7dad\u6709\u52a9\u7a69\u5b9a\u8840\u7cd6\u53ca\u964d\u4f4e\u81bd\u56fa\u9187\uff1b\u4e0d\u53ef\u6eb6\u6027\u7e96\u7dad\u4fc3\u9032\u8178\u9053\u8815\u52d5<\/li>\n<li>\u83e0\u83dc\u3001\u82a5\u862d\u3001\u5730\u74dc\u8449\u7dad\u751f\u7d20K\u542b\u91cf\u6975\u9ad8\uff0c\u670d\u7528\u6297\u51dd\u8840\u85e5\u7269\u8005\u9700\u8aee\u8a62\u91ab\u751f<\/li>\n<li>\u5e78\u798f\u8fb2\u592b\u5168\u5e74\u4f9b\u61c9\u591a\u6b3e\u65b0\u9bae\u7da0\u8449\u53ca\u9ad8\u7e96\u7dad\u852c\u83dc\uff0c\u6b61\u8fce\u67e5\u8a62\u6642\u4ee4\u54c1\u7a2e<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E7%B6%A0%E8%91%89%E8%94%AC%E8%8F%9C%E8%8D%89%E9%85%B8%E5%90%AB%E9%87%8F%E9%AB%98%E6%9C%83%E5%BD%B1%E9%9F%BF%E9%88%A3%E8%B3%AA%E5%90%B8%E6%94%B6%E5%97%8E%EF%BC%9F\"><\/span>\u7da0\u8449\u852c\u83dc\u8349\u9178\u542b\u91cf\u9ad8\u6703\u5f71\u97ff\u9223\u8cea\u5438\u6536\u55ce\uff1f<span 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