研究者们还指出，存在于全麦面包和糙米饭中的膳食纤维与水果中所含有的并不相同，前者与降低人体早死的风险有关。
Researchers noted that fiber from grains, such as in whole-grain bread or brown rice, but not fiber from fruits, was associated with the reduced risk of death in both men and women.
糙米是全麦的，且外皮是很硬，所以在做糙米饭的时候要比做白米饭花费更长时间。
Brown rice is the whole grain, with only the outer tough husk removed, and so takes longer to cook than white rice.
两份6盎司的鸡胸肉搭配三分之二杯全麦或者高纤面条或者糙米饭
Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
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