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This presentation will discuss the importance of whole
本講將會討論天然谷物的重要性
grains and how to add more whole grains to your diet.
以及如何在飲食中添加更多的天然谷物
Let's begin with a bit of fun. What are whole grains?
我們先來看點(diǎn)好玩的東西，什么是天然谷物
Grains that are brown. Grains that are not processed.
也就是棕色的谷物，未經(jīng)加工的谷物
Grains that contain the bran, germ, and endosperm.
包括麥麩，種子和胚乳的谷物
And grains that are organic or natural. Or all of the
這些谷物都是有機(jī)的或者天然的
above? As you can see denoted by the star, the answer
還是說要滿足以上所有條件? 我們可以看出
is grains that contain the bran, germ, and endosperm.
天然谷物就是包括麥麩，種子和胚乳的谷物
Let's take a look at the structure of a grain.
我們來看看谷物的結(jié)構(gòu)
To be a whole grain, it must contain three parts:
一粒完整的谷物包括三個(gè)部分
the bran, the germ, and the endosperm.
麥麩，種子和胚乳
The bran is high in fiber plus some vitamins and
麥麩富含纖維素，維生素和礦物質(zhì)
minerals. The germ contains all sorts of nutrients
種子含有各種營養(yǎng)物質(zhì)
including vitamins, minerals, and some plant
包括維生素，礦物質(zhì)和一些植物
chemicals referred to collectively as phytochemicals.
化學(xué)元素，它們總稱為植物化學(xué)物質(zhì)
We'll talk more about these later. Lastly, the biggest
我們一會會詳細(xì)講解這部分內(nèi)容
part is the endosperm, which is rich in carbohydrate
最大的部分是胚乳，它富含碳水化合物
but also contains some protein and some vitamins.
同時(shí)還含有蛋白質(zhì)和維生素
Refined grains only contain the endosperm.
加工過的谷物只含有胚乳
You will miss the most nutrient-rich
因此，如果選擇加工過的谷物
by choosing refined grains.
你就錯(cuò)過了谷物中最有營養(yǎng)的部分
Let's run through a quick comparison of whole
我們來迅速比較一下天然谷物和
and refined grains. White flour, white bread, pasta,
加工過的谷物，白面，白面包，意大利面
white rice, and some cereals are refined grain
白米飯還有一些谷物都是加工過的
products. Choosing whole grain products such as
食用左邊列出的這些
those listed here on the left provides more nutrients.
天然谷物含有更多的營養(yǎng)物質(zhì)
Next time you have the choice, choose whole grains
下一次在選擇食物的時(shí)候，請注意選擇
like whole wheat flour, whole wheat bread,
天然谷物，如天然面粉，全麥面包
whole wheat pasta, oatmeal, brown rice, whole wheat
全麥意大利面，燕麥粥，黑米飯，全麥
cereals, whole rye, and wild rice. These contain all
黑麥面包等等，它們都含有上述的
three components of the grain as we discussed earlier.
三種天然谷物構(gòu)成因素
Now that you know the three components of whole
我們已經(jīng)知道了天然谷物的構(gòu)成要素
grains, what are the health benefits of whole grain
那么天然谷物對身體有哪些好處呢?
foods? The answer here is all of the above!
答案就是它們擁有數(shù)不勝數(shù)的好處
Whole grains provide many distinct benefits
天然谷物在很多方面都對身體有益
including contribution to a healthy digestive system,
包括強(qiáng)化消化系統(tǒng)功能
weight management, reduced risk of heart disease,
控制體重，減少罹患心臟病的風(fēng)險(xiǎn)
lowering blood sugar, and
降低血糖量，以及
reducing the risk of some cancers.
降低罹患一些癌癥的風(fēng)險(xiǎn)
With whole grains, you receive all the nutrients
通過食用天然谷物，你可以吸收谷物中的
of grain such as carbohydrate and protein but
營養(yǎng)物質(zhì)，比如碳水化合物和蛋白質(zhì)等等
also much more. The first component we will
我們首先要談到的要素就是
touch upon is fiber. Fiber reduces cholesterol
纖維素，纖維素能夠減少膽固醇
thereby reducing the risk of developing heart disease.
因此可以降低罹患心臟病的風(fēng)險(xiǎn)
Fiber has also been shown to reduce weight gain
纖維素還可以幫助人們減肥
because it provides bulk to the diet and makes you
因?yàn)樗鼈兡茏屓水a(chǎn)生飽腹感
feel full longer. Importantly for our purposes,
更為重要的是
fiber also appears to protect against certain types of
纖維素還能夠降低我們罹患某些癌癥的
cancer. The best studied is colon cancer.
風(fēng)險(xiǎn)，其中表現(xiàn)最為明顯的是結(jié)腸癌
