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Fiber helps waste products pass quickly through
纤维素能够加快食物在大肠中的
the colon which has been shown to help reduce the
吸收速度，从而降低罹患大肠癌的几率
risk of colon cancer. Several ideas have been
关于如何解释纤维素对于大肠癌的
proposed to explain this observation of fiber
防治作用，人们提出了几个想法
in the colon. One possibility is that fiber reduces
一种可能是纤维素减少了排泄物
the transit time of feces through the colon. The faster
在结肠中停留的时间，排泄物通过
feces passes through the colon, the shorter time there
结肠的速度越快
is for mutagenic material in the feces to
排泄物中的致癌物质与结肠壁的
interact with the inner surface of the colon.
接触时间就越短
In addition to fiber, whole grains contain many
除了纤维素外，天然谷物还富含多种
antioxidants such as Vitamin E, a variety of
抗氧化物，例如维生素E 还有多种
different phytochemicals, and selenium.
植物化学性物质以及硒
Antioxidants such as Vitamin E protect the cells
维生素E等抗氧化剂能够保护身体中的
in the body from oxidative damage and prevents
细胞不受氧化过程的侵害，并且阻止
carcinogen formation. Phytochemicals also
致癌物形成，植物化学性物质和抗氧化剂
protect the cells in your body from damage as many
拥有相似的功效，都可以保护身体中的细胞
are antioxidants as well. Selenium, which is required
而硒是谷胱甘肽活动的必须物质
for the activity of glutathione peroxidase is an
过氧化物酶是一种重要的酶
important enzyme that protects cells against oxidative
它能够保护人体细胞不受氧化过程的损害
damage. Oxidative damage can lead to cancers such as
氧化过程可能导致癌症
lung, prostate, and colorectal cancers.
比如肝癌和直肠癌
Now that we know the benefits of consuming
我们已经知道了食用天然谷物可以
whole grains in cancer prevention, how many
有效预防癌症，那么每天摄入的
whole grains should be eaten each day?
天然谷物量是应该在多少呢?
The recommendation is to make half of your grains
答案是保证每天食用的谷物中
whole. Alternately, three ounces or more per day.
有一半是天然谷物，或者是三盎司以上
Here are some easy examples of servings of whole
下面就是几种简单的饮食搭配
grains: 1 cup of ready-to-eat whole grain cereal,
粮食: 一杯天然谷物
a half cup of oatmeal, one slice of whole wheat bread,
半杯燕麦，一片全麦面包
one half cup of brown rice or pasta,
半杯黑米饭或者意大利面
and five whole wheat crackers.
以及五个全麦薄脆饼干
In the grocery store aisle, how can you be sure
我们怎样才能确保在杂货店买到的
to find whole grain products? What should you
是真正的天然谷物呢? 我们应该关注
look for on the package?
标签上的哪些信息呢?
