評論
打印
Carbohydrates receive a lot of attention in the press: good carbs, bad carbs and no carbs.
碳水化合物很受媒體關注，好碳水化合物，壞碳水化合物，不吃碳水化合物等等
It's hard to know what to make of all this discussion.
很難說該怎么看待這些討論
In this presentation we will outline basic information about dietary carbohydrates
這節課會講關于食物中的碳水化合物的基本信息，
and give you some sounds advice on how to build a healthy diet.
并給大家健康飲食的建議，
Let's start by thinking about carbohydrate-restricted diets.
首先考慮一下限制碳水化合物攝入的食譜
These diets usually limit carbohydrate intake to below 50 grams per day.
這些食譜往往將每天碳水化合物攝入量限制在50克以下，
These diets have been around in some form since before the 1960s.
從20世紀60年代之前就有各種各樣這樣的食譜，
The Atkins Diet was first presented in the 60s and skyrocketed the popularity of low carbohydrates in the US.
阿特金斯飲食法于60年代提出，使少吃碳水化合物在美國迅速流行起來
The fad reached a peak in popularity during the 1990s
20世紀90年代，隨著南海灘飲食法，區域飲食法和其他飲食法的發表，
with publication of the South Beach diet, the Zone diet and others.
少吃碳水化合物達到了流行的頂峰
Unfortunately, these diets are not sustainable, balanced diets.
但是這些飲食法不是可持續的平衡的飲食
The point of this presentation is to emphasize balance within one's own diet.
這節課的重點就是強調在個人飲食中把握平衡
To understand the role of carbohydrates in health we need to define different forms of carbohydrates.
要理解碳水化合物對健康的作用，我們需要區分不同種類的碳水化合物
Simple carbohydrates, also called sugars, are the first type we will discuss.
先說第一種，簡單碳水化合物，簡單碳水化合物又叫糖，
In this ingredient list for nature valley granola bars
這是自然山谷格蘭諾拉麥片棒的營養成分表，
you can see here how many ingredients in this list are simple carbohydrates.
可以看到這些原料中有哪些是簡單碳水化合物
There are seven.
有七種，
In the forms of high maltose corn syrup, sugar, high fructose corn syrup, malt, fructose, maltodextrin and honey.
分別是高麥芽糖玉米糖漿，食糖，高果糖玉米糖漿，麥芽，果糖，麥芽糖糊精和蜂蜜，
Simle carbohydrates are called simple because they do not require much effort to be digested and absorbed.
之所以稱之為簡單碳水化合物是因為這些碳水化合物很容易被消化吸收，
They are therefore a very quick source of energy.
因此可以很快提供能量
Simple carbohydrates are available in a wide variety of forms.
簡單碳水化合物以多種多樣的常見形式存在，
Some types that you have probably seen and used everyday
有一些你可能每天都見到并使用，
include white and brown sugar, honey, molasses and corn syrup.
像是白糖和紅糖，蜂蜜，糖蜜和玉米糖漿
Some other forms that you will see more in processed foods
還有一些常見于加工過的食品中
include fructose, sucrose, glucose and maltose.
像是果糖，蔗糖，葡萄糖和麥芽糖
Sucrose is another name for table sugar.
蔗糖是食糖的別稱，
A very ommon food ingredient is high fructose corn syrup.
一種很常見的食品原料是高果糖玉米糖漿
This is made from corn starch and is different from the corn syrup that you can purchase at the grocery store.
它是由玉米淀粉制成的，不同于可以從雜貨店買到的玉米糖漿
High-fructose corn syrup is very sweet and costs less than sugar for food processors
高果糖玉米糖漿非常甜，對食品加工商來說比用食糖成本低，
so it has become widely used.
所以被廣泛使用
Some concerns have been raised about high-fructose corn syrup consumption mainly
很多人為食用高果糖玉米糖漿感到擔憂，
because of the high rate of obesity in the US.
主要是因為美國人的肥胖率過高，
Sodas are a main source of high-fructose corn syrup intake, especially for children and teens.
汽水是高果糖玉米糖漿攝入的主要來源之一，尤其是在兒童和青少年中，
Consumption of high-fructose corn syrup is safe,
攝入高果糖玉米糖漿是安全的，
however, as with all sugars moderation is necessary to avoid excess calorie intake.
但是和所有種類的糖一樣，要有節制的攝入，以避免過多攝入能量
