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Carbohydrates receive a lot of attention in the press: good carbs, bad carbs and no carbs.
碳水化合物很受媒体关注，好碳水化合物，坏碳水化合物，不吃碳水化合物等等
It's hard to know what to make of all this discussion.
很难说该怎么看待这些讨论
In this presentation we will outline basic information about dietary carbohydrates
这节课会讲关于食物中的碳水化合物的基本信息，
and give you some sounds advice on how to build a healthy diet.
并给大家健康饮食的建议，
Let's start by thinking about carbohydrate-restricted diets.
首先考虑一下限制碳水化合物摄入的食谱
These diets usually limit carbohydrate intake to below 50 grams per day.
这些食谱往往将每天碳水化合物摄入量限制在50克以下，
These diets have been around in some form since before the 1960s.
从20世纪60年代之前就有各种各样这样的食谱，
The Atkins Diet was first presented in the 60s and skyrocketed the popularity of low carbohydrates in the US.
阿特金斯饮食法于60年代提出，使少吃碳水化合物在美国迅速流行起来
The fad reached a peak in popularity during the 1990s
20世纪90年代，随着南海滩饮食法，区域饮食法和其他饮食法的发表，
with publication of the South Beach diet, the Zone diet and others.
少吃碳水化合物达到了流行的顶峰
Unfortunately, these diets are not sustainable, balanced diets.
但是这些饮食法不是可持续的平衡的饮食
The point of this presentation is to emphasize balance within one's own diet.
这节课的重点就是强调在个人饮食中把握平衡
To understand the role of carbohydrates in health we need to define different forms of carbohydrates.
要理解碳水化合物对健康的作用，我们需要区分不同种类的碳水化合物
Simple carbohydrates, also called sugars, are the first type we will discuss.
先说第一种，简单碳水化合物，简单碳水化合物又叫糖，
In this ingredient list for nature valley granola bars
这是自然山谷格兰诺拉麦片棒的营养成分表，
you can see here how many ingredients in this list are simple carbohydrates.
可以看到这些原料中有哪些是简单碳水化合物
There are seven.
有七种，
In the forms of high maltose corn syrup, sugar, high fructose corn syrup, malt, fructose, maltodextrin and honey.
分别是高麦芽糖玉米糖浆，食糖，高果糖玉米糖浆，麦芽，果糖，麦芽糖糊精和蜂蜜，
Simle carbohydrates are called simple because they do not require much effort to be digested and absorbed.
之所以称之为简单碳水化合物是因为这些碳水化合物很容易被消化吸收，
They are therefore a very quick source of energy.
因此可以很快提供能量
Simple carbohydrates are available in a wide variety of forms.
简单碳水化合物以多种多样的常见形式存在，
Some types that you have probably seen and used everyday
有一些你可能每天都见到并使用，
include white and brown sugar, honey, molasses and corn syrup.
像是白糖和红糖，蜂蜜，糖蜜和玉米糖浆
Some other forms that you will see more in processed foods
还有一些常见于加工过的食品中
include fructose, sucrose, glucose and maltose.
像是果糖，蔗糖，葡萄糖和麦芽糖
Sucrose is another name for table sugar.
蔗糖是食糖的别称，
A very ommon food ingredient is high fructose corn syrup.
一种很常见的食品原料是高果糖玉米糖浆
This is made from corn starch and is different from the corn syrup that you can purchase at the grocery store.
它是由玉米淀粉制成的，不同于可以从杂货店买到的玉米糖浆
High-fructose corn syrup is very sweet and costs less than sugar for food processors
高果糖玉米糖浆非常甜，对食品加工商来说比用食糖成本低，
so it has become widely used.
所以被广泛使用
Some concerns have been raised about high-fructose corn syrup consumption mainly
很多人为食用高果糖玉米糖浆感到担忧，
because of the high rate of obesity in the US.
主要是因为美国人的肥胖率过高，
Sodas are a main source of high-fructose corn syrup intake, especially for children and teens.
汽水是高果糖玉米糖浆摄入的主要来源之一，尤其是在儿童和青少年中，
Consumption of high-fructose corn syrup is safe,
摄入高果糖玉米糖浆是安全的，
however, as with all sugars moderation is necessary to avoid excess calorie intake.
但是和所有种类的糖一样，要有节制的摄入，以避免过多摄入能量
