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Fiber helps waste products pass quickly through
纖維素能夠加快食物在大腸中的
the colon which has been shown to help reduce the
吸收速度，從而降低罹患大腸癌的幾率
risk of colon cancer. Several ideas have been
關于如何解釋纖維素對于大腸癌的
proposed to explain this observation of fiber
防治作用，人們提出了幾個想法
in the colon. One possibility is that fiber reduces
一種可能是纖維素減少了排泄物
the transit time of feces through the colon. The faster
在結腸中停留的時間，排泄物通過
feces passes through the colon, the shorter time there
結腸的速度越快
is for mutagenic material in the feces to
排泄物中的致癌物質與結腸壁的
interact with the inner surface of the colon.
接觸時間就越短
In addition to fiber, whole grains contain many
除了纖維素外，天然谷物還富含多種
antioxidants such as Vitamin E, a variety of
抗氧化物，例如維生素E 還有多種
different phytochemicals, and selenium.
植物化學性物質以及硒
Antioxidants such as Vitamin E protect the cells
維生素E等抗氧化劑能夠保護身體中的
in the body from oxidative damage and prevents
細胞不受氧化過程的侵害，并且阻止
carcinogen formation. Phytochemicals also
致癌物形成，植物化學性物質和抗氧化劑
protect the cells in your body from damage as many
擁有相似的功效，都可以保護身體中的細胞
are antioxidants as well. Selenium, which is required
而硒是谷胱甘肽活動的必須物質
for the activity of glutathione peroxidase is an
過氧化物酶是一種重要的酶
important enzyme that protects cells against oxidative
它能夠保護人體細胞不受氧化過程的損害
damage. Oxidative damage can lead to cancers such as
氧化過程可能導致癌癥
lung, prostate, and colorectal cancers.
比如肝癌和直腸癌
Now that we know the benefits of consuming
我們已經知道了食用天然谷物可以
whole grains in cancer prevention, how many
有效預防癌癥，那么每天攝入的
whole grains should be eaten each day?
天然谷物量是應該在多少呢?
The recommendation is to make half of your grains
答案是保證每天食用的谷物中
whole. Alternately, three ounces or more per day.
有一半是天然谷物，或者是三盎司以上
Here are some easy examples of servings of whole
下面就是幾種簡單的飲食搭配
grains: 1 cup of ready-to-eat whole grain cereal,
糧食: 一杯天然谷物
a half cup of oatmeal, one slice of whole wheat bread,
半杯燕麥，一片全麥面包
one half cup of brown rice or pasta,
半杯黑米飯或者意大利面
and five whole wheat crackers.
以及五個全麥薄脆餅干
In the grocery store aisle, how can you be sure
我們怎樣才能確保在雜貨店買到的
to find whole grain products? What should you
是真正的天然谷物呢? 我們應該關注
look for on the package?
標簽上的哪些信息呢?
