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Whole grain pastas have some different characteristics than refined pasta.
全谷物意大利面食相比精細意大利面食有一些不同特點，
So here are some tips that you might consider as you try these new products
這兒有一些建議在你食用這些新產品的時候可供參考
Start with pasta that is thinner in shape
首先嘗試細一些的意大利面，
because this will help you get used to the more dense structure of whole grain pasta.
這可以幫助你適應全谷物意大利面的粗糙質地
Be mindful of overcooking your pasta.
小心不要過度烹飪全谷物意大利面
Whole grain pasta may become mushy with over-cooking faster than white pasta.
相比白面做的意大利面，全谷物的在過度烹飪時更容易變成糊狀，
Whole grain pasta will have a recognizable taste so pair it with heartier sauces,
全谷物意大利面有明顯的味道，可以用可口的醬
chunks of tomatoes, peppercorn, olive and mushrooms.
西紅柿塊，胡椒子，橄欖和蘑菇改善味道
Add vegetables to your diet as well as matching well with a whole grain pasta.
這既可以增加蔬菜攝取，又可以和全谷物意大利面搭配，
Finally experiment with different brands of whole grain pasta to find the one that suits your liking best.
最后，多嘗試不同品牌的全谷物意大利面，找到最合自己口味的，
Now that you understand the different types of carbohydrates in food
現在大家了解了食物中不同種類的碳水化合物
how much should you consume?
應該吃多少呢?
It is generally recommended that about 50 to 60 percent of dietary calories come from carbohydrates.
通常建議飲食中要有50%到60%的能量來自碳水化合物，
These carbohydrates should mainly be from complex carbohydrates which are fruits, vegetables and whole grains.
這些碳水化合物主要應該是復雜碳水化合物，也就是水果，蔬菜和全谷物，
Simple sugars such as table sugar,
簡單糖類，像是食糖
brown sugar, honey, molassas and corn syrup should be consumed only in moderation.
紅糖，蜂蜜，糖蜜和玉米糖漿要有節制的食用，
It is very important to have carbohydrates in the diet because of the role to provide energy.
飲食中一定要有碳水化合物，因為它能提供能量，
Athletes in particular need carbohydrates to replenish those that are used by muscles during physical activity.
運動員尤其需要碳水化合物補充體育鍛煉時肌肉消耗的那些，
Foods that provide complex carbohydrates also tend to have dietary fiber which is beneficial for overall health.
含有復雜碳水化合物的食物往往也含膳食纖維。膳食纖維對整體健康有益，
In summary aim to get more of your carbohydrates from sources of complex carbohydrates
總結一下，要更多的從復雜碳水化合物像是淀粉中獲得碳水化合物，
such as starches like whole grain bread and whol greain pasta than from simple carbohydrates.
比如全谷物面包和全谷物意大利面，而要少攝入簡單碳水化合物，
And try to consume 25 to 30 grams of fiber in your diet each day.
每天飲食中要盡量攝入25到30克纖維素
Remember that whole grains contain more nutrients
記住，全谷物含有更多營養
and can be identified by looking for the word "whole grain" in the first few words in the ingredient list of food products.
全谷物食品的營養成分表的頭幾個字中就有"全谷物"
Finally, carbohydrates should comprise 50 to 60 percent of your total daily calories for a healthy balanced diet
最后，每天獲得的能量應有50%到60%來自碳水化合物，以保證飲食平衡健康
