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Next we will discuss complex carbohydrates.
下面講復(fù)雜碳水化合物
Complex carbohydrates refer to carbohydrates that require some effort to digest.
復(fù)雜碳水化合物指的是較難消化的碳水化合物，
The primary complex carbohydrate in our diet is starch.
我們飲食中最主要的復(fù)雜碳水化合物是淀粉，
Starch is comprised of branching chains of simple carbohydrate glucose.
淀粉由簡(jiǎn)單碳水化合物葡萄糖組成的鏈構(gòu)成
Plants store glucose in the form of starch to provide energy for growth.
植物以淀粉的形式儲(chǔ)存葡萄糖，為生長(zhǎng)提供能量，
We benefit from eating plant starches by breaking down the chains and absorbing the glucose molecules.
我們食用植物淀粉可以分解葡萄糖鏈，吸收葡萄糖分子
Starch is found in high concentrations in potatoes, beans, corn, breads and cereals.
淀粉含量高的食物有土豆，大豆，玉米，面包和麥片粥，
Let's look again at this nature valley granola bar label
我們?cè)倏匆幌逻@個(gè)自然山谷格蘭諾拉麥片棒的標(biāo)簽
to see how many forms of complex carbohydrates we will find.
看看有多少形式的復(fù)雜碳水化合物
Circled in red you will see five forms of complex carbohydrates:
有5種形式的復(fù)雜碳水化合物，用紅色圈起來(lái)了:
rolled oats, which is the granola, crisp rice, wheat flakes, corn meal and corn bran
燕麥片，即格蘭諾拉麥片脆米，小麥片，玉米面和玉米糠
are some of the more recognizable complex carbohydrates that are listed in this label.
這些是這個(gè)標(biāo)簽中比較容易識(shí)別的復(fù)雜碳水化合物，
Now we will examine the difference between complex and simple carbohydrates, or starches and sugars.
下面我們看一下復(fù)雜和簡(jiǎn)單碳水化合物的不同，或者說(shuō)是淀粉和糖的不同，
Sugars are rapidly digested and absorbed giving the body an immediate source of energy.
糖可以被迅速消化吸收馬上為身體提供能量
Starches take longer to digest and therefore can make one feel full longer.
淀粉需要更長(zhǎng)時(shí)間來(lái)消化，因此可以維持更長(zhǎng)時(shí)間的飽腹感，
Starches give the body a steady level of energy.
淀粉可以為身體提供穩(wěn)定的能量來(lái)源，
However, both types of carbohydrate ultimately turn to glucose upon absorption.
但是這兩種碳水化合物最終都會(huì)轉(zhuǎn)化為葡萄糖再被吸收
Humans have a relatively constant level of glucose in the blood at all times.
人體血液中的葡萄糖濃度任何時(shí)候都是相對(duì)恒定的，
Some people refer to this as blood sugar.
有時(shí)將血液中的葡萄糖稱為血糖，
This is an illustration of how complex carbohydrates are digested and absorbed into the blood stream.
這幅圖說(shuō)明了復(fù)雜碳水化合物被消化吸收進(jìn)入血液的過(guò)程
In the stomach and small intestine enzymes chop up the chains of glucose into smaller units
胃和小腸中的酶將葡萄糖鏈分解為小一些的單元
finally releasing single molecules of glucose.
最終釋放出單個(gè)的葡萄糖分子
The glucose is transported across the intestinal cells and moves into the blood.
葡萄糖被運(yùn)過(guò)腸細(xì)胞進(jìn)入血液，
Glucose is blood sugar and the final product of complex carbohydrate digestion.
葡萄糖是血糖，是復(fù)雜碳水化合物消化的最終產(chǎn)物
Simple carbohydrates don't require as much digestion as complex carbohydrates
簡(jiǎn)單碳水化合物不需要復(fù)雜碳水化合物這樣復(fù)雜的消化過(guò)程，
and therefore move into the blood quickly.
因此可以很快進(jìn)入血液，
There is some evidence that constant consumption of large amounts of simple carbohydrates
有證據(jù)表明經(jīng)常大量食用簡(jiǎn)單碳水化合物
may be associated with the risk of developing insulin resistance.
可能提高抗胰島素性的發(fā)生率
It is generally recommended that the diet be balanced will a higher emphasis on complex carbohydrates
通常建議飲食要平衡側(cè)重復(fù)雜碳水化合物
and consumption of simple sugars just in moderation.
對(duì)簡(jiǎn)單碳水化合物的攝入要適度
