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We have mentioned whole grains several times in this presentation but what are whole grains?
我們課上已經多次提到全谷物。什么是全谷物?
When a food is processed with the entire seed included this would be considered a whole grain.
如果一種食品是用整顆種子加工而成的，就可以叫做全谷物食品，
The parts of a seed include bran, germ and endosperm.
一顆種子包括糠，胚芽和胚乳幾部分，
The bran and germ together provide about 25 percent of a grain's protein and at least 17 key nutrients.
糠和胚芽包含一粒谷物25%的蛋白質以及至少17種重要營養物質，
So for example when wheat is processed into white flour,
舉個例子，小麥被加工成白面的過程中，
the bran and germ are removed and therefore these components are lost.
糠和胚芽被去除了，因此丟失了以上所說的成分，
Whole wheat flour retains the bran and germ and therefore has the greater nutrient value.
全麥面粉保留了糠和胚芽，因此營養價值更高
Because whole grains include more dietary fiber they also will take longer to digest thereby keeping you fuller longer.
由于全谷物含有更多膳食纖維，需要更長時間消化，所以可以維持更長時間的飽腹感，
This picture compares a loaf of white bread to a loaf of whole grain bread.
這張圖片是一片白面面包和一片全谷物面包的對比
The white bread is made with wheat flour processed without the bran and the germ.
白面面包是用不帶糠和胚芽的小麥面粉制成的，
You can see the uniform soft airy texture.
可以看到它的質地均勻而松軟，
The whole wheat bread tends to have a darker color
而全麥面包的顏色更深一些，
because it is made from flour with the bran and germ included.
因為是用包括糠和胚芽的
Some whole wheat breads may also contain other ingredients such as whole seeds.
面粉制成的，一些全麥面包還可能含有其他原料，像是整顆谷物
While both forms of bread provide a complex carbohydrates in the form of starch,
這兩種面包都以淀粉的形式提供復雜碳水化合物
the whole wheat bread will likely have more nutrients and fiber.
但是全麥面包含有更多營養和纖維素
There are many different types of bread available in the grocery store today.
如今雜貨店里有很多種面包可供選擇，
In order to increase your consumption of dietary fiber
為了增加膳食纖維攝入，
look for labels that include whole wheat flour as one of the very first ingredients.
建議找那些標簽上的第一種原料就是全麥面粉的食品
Adding whole grain foods to your diet is becoming much easier
要在飲食中加入全谷物食物越來越簡單了
because of the variety of foods available.
因為可供選擇的食物很多樣
The newer product is whole grain pasta.
最新的產品是全谷物意大利面食
