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This presentation will discuss the importance of whole
本讲将会讨论天然谷物的重要性
grains and how to add more whole grains to your diet.
以及如何在饮食中添加更多的天然谷物
Let's begin with a bit of fun. What are whole grains?
我们先来看点好玩的东西，什么是天然谷物
Grains that are brown. Grains that are not processed.
也就是棕色的谷物，未经加工的谷物
Grains that contain the bran, germ, and endosperm.
包括麦麸，种子和胚乳的谷物
And grains that are organic or natural. Or all of the
这些谷物都是有机的或者天然的
above? As you can see denoted by the star, the answer
还是说要满足以上所有条件? 我们可以看出
is grains that contain the bran, germ, and endosperm.
天然谷物就是包括麦麸，种子和胚乳的谷物
Let's take a look at the structure of a grain.
我们来看看谷物的结构
To be a whole grain, it must contain three parts:
一粒完整的谷物包括三个部分
the bran, the germ, and the endosperm.
麦麸，种子和胚乳
The bran is high in fiber plus some vitamins and
麦麸富含纤维素，维生素和矿物质
minerals. The germ contains all sorts of nutrients
种子含有各种营养物质
including vitamins, minerals, and some plant
包括维生素，矿物质和一些植物
chemicals referred to collectively as phytochemicals.
化学元素，它们总称为植物化学物质
We'll talk more about these later. Lastly, the biggest
我们一会会详细讲解这部分内容
part is the endosperm, which is rich in carbohydrate
最大的部分是胚乳，它富含碳水化合物
but also contains some protein and some vitamins.
同时还含有蛋白质和维生素
Refined grains only contain the endosperm.
加工过的谷物只含有胚乳
You will miss the most nutrient-rich
因此，如果选择加工过的谷物
by choosing refined grains.
你就错过了谷物中最有营养的部分
Let's run through a quick comparison of whole
我们来迅速比较一下天然谷物和
and refined grains. White flour, white bread, pasta,
加工过的谷物，白面，白面包，意大利面
white rice, and some cereals are refined grain
白米饭还有一些谷物都是加工过的
products. Choosing whole grain products such as
食用左边列出的这些
those listed here on the left provides more nutrients.
天然谷物含有更多的营养物质
Next time you have the choice, choose whole grains
下一次在选择食物的时候，请注意选择
like whole wheat flour, whole wheat bread,
天然谷物，如天然面粉，全麦面包
whole wheat pasta, oatmeal, brown rice, whole wheat
全麦意大利面，燕麦粥，黑米饭，全麦
cereals, whole rye, and wild rice. These contain all
黑麦面包等等，它们都含有上述的
three components of the grain as we discussed earlier.
三种天然谷物构成因素
Now that you know the three components of whole
我们已经知道了天然谷物的构成要素
grains, what are the health benefits of whole grain
那么天然谷物对身体有哪些好处呢?
foods? The answer here is all of the above!
答案就是它们拥有数不胜数的好处
Whole grains provide many distinct benefits
天然谷物在很多方面都对身体有益
including contribution to a healthy digestive system,
包括强化消化系统功能
weight management, reduced risk of heart disease,
控制体重，减少罹患心脏病的风险
lowering blood sugar, and
降低血糖量，以及
reducing the risk of some cancers.
降低罹患一些癌症的风险
With whole grains, you receive all the nutrients
通过食用天然谷物，你可以吸收谷物中的
of grain such as carbohydrate and protein but
营养物质，比如碳水化合物和蛋白质等等
also much more. The first component we will
我们首先要谈到的要素就是
touch upon is fiber. Fiber reduces cholesterol
纤维素，纤维素能够减少胆固醇
thereby reducing the risk of developing heart disease.
因此可以降低罹患心脏病的风险
Fiber has also been shown to reduce weight gain
纤维素还可以帮助人们减肥
because it provides bulk to the diet and makes you
因为它们能让人产生饱腹感
feel full longer. Importantly for our purposes,
更为重要的是
fiber also appears to protect against certain types of
纤维素还能够降低我们罹患某些癌症的
cancer. The best studied is colon cancer.
风险，其中表现最为明显的是结肠癌
