洋车前子
Psyllium Husk
洋车前子含珊瑚木、酶、脂肪、黏胶质，是一种纯天然的膳食纤维来源。每 100 克的洋车前子就含有 71 克的可溶性纤维，可吸收比自身重量还重数倍的水分，并形成一种果冻状的黏稠物质，进而增加粪便的含水量与体积。洋车前子比其它纤维吸水性强，因此可软化粪便，避免便秘。
Psyllium husk contains aucubine, enzymes, fats, and mucilage and is a natural source of dietary fiber. There are 71 g of soluble fiber in 100 of psyllium husk. When eaten, psyllium husk absorbs water in amounts up to several times its weight and becomes a gelatinous mass that adds water and volume to feces. With higher water content than other fibers, psyllium husk can soften the feces and prevent constipation.
在欧美，洋车前子常被加在高纤早餐中，以增加纤维的摄取量。它能促进肠道蠕动，降低大肠癌、结肠直肠癌的罹患率，并能降低胆固醇、控制血糖，预防心血管疾病和糖尿病。
In Europe and America, psyllium husk is commonly added to high fiber breakfasts for extra fiber. Psyllium husk can promote bowel movement and lower the risk of colon cancer and intestinal diseases. It can also reduce blood cholesterol levels, control the rise of blood sugar levels, and prevent cardiovascular disease and diabetes.
洋车前子中含有丰富的 β-谷甾醇和豆甾醇，两者皆为植物固醇。研究指出，洋车前子可以有效降低胆固醇总量以及低密度脂蛋白胆固醇 (即“坏"胆固醇) 的含量，有助于降低罹患心脏病的风险。
Psyllium husk is a rich source of phytosterols like beta-sitosterol and stigmasterol. Studies have shown that psyllium husk can lower total and LDL ("bad") cholesterol, helping to reduce heart disease risk.
洋车前子中高量的纤维也有助于控制体重。其在肠胃中吸收水分后会膨胀成胶状物质的特性，除了能占据肠胃内的空间，也会减缓食物离开肠胃的速度，从而使人体的饱足感更持久，进而达到抑制食欲、降低食量的效果。
The high fiber content of psyllium husk also aids weight control. In the stomach, it expands and forms a gel-like consistency when it absorbs the water one drinks. Besides taking up more space, it delays the rate at which food leaves the stomach. This makes one feel full longer, thus helping to curb appetite.
资料来源：营养 免疫 长寿，免疫学家陈昭妃著
Source: Nutrition Immunity Longevity, Jau-Fei Chen, PhD, Immunologist