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Next we will discuss complex carbohydrates.
下面讲复杂碳水化合物
Complex carbohydrates refer to carbohydrates that require some effort to digest.
复杂碳水化合物指的是较难消化的碳水化合物，
The primary complex carbohydrate in our diet is starch.
我们饮食中最主要的复杂碳水化合物是淀粉，
Starch is comprised of branching chains of simple carbohydrate glucose.
淀粉由简单碳水化合物葡萄糖组成的链构成
Plants store glucose in the form of starch to provide energy for growth.
植物以淀粉的形式储存葡萄糖，为生长提供能量，
We benefit from eating plant starches by breaking down the chains and absorbing the glucose molecules.
我们食用植物淀粉可以分解葡萄糖链，吸收葡萄糖分子
Starch is found in high concentrations in potatoes, beans, corn, breads and cereals.
淀粉含量高的食物有土豆，大豆，玉米，面包和麦片粥，
Let's look again at this nature valley granola bar label
我们再看一下这个自然山谷格兰诺拉麦片棒的标签
to see how many forms of complex carbohydrates we will find.
看看有多少形式的复杂碳水化合物
Circled in red you will see five forms of complex carbohydrates:
有5种形式的复杂碳水化合物，用红色圈起来了:
rolled oats, which is the granola, crisp rice, wheat flakes, corn meal and corn bran
燕麦片，即格兰诺拉麦片脆米，小麦片，玉米面和玉米糠
are some of the more recognizable complex carbohydrates that are listed in this label.
这些是这个标签中比较容易识别的复杂碳水化合物，
Now we will examine the difference between complex and simple carbohydrates, or starches and sugars.
下面我们看一下复杂和简单碳水化合物的不同，或者说是淀粉和糖的不同，
Sugars are rapidly digested and absorbed giving the body an immediate source of energy.
糖可以被迅速消化吸收马上为身体提供能量
Starches take longer to digest and therefore can make one feel full longer.
淀粉需要更长时间来消化，因此可以维持更长时间的饱腹感，
Starches give the body a steady level of energy.
淀粉可以为身体提供稳定的能量来源，
However, both types of carbohydrate ultimately turn to glucose upon absorption.
但是这两种碳水化合物最终都会转化为葡萄糖再被吸收
Humans have a relatively constant level of glucose in the blood at all times.
人体血液中的葡萄糖浓度任何时候都是相对恒定的，
Some people refer to this as blood sugar.
有时将血液中的葡萄糖称为血糖，
This is an illustration of how complex carbohydrates are digested and absorbed into the blood stream.
这幅图说明了复杂碳水化合物被消化吸收进入血液的过程
In the stomach and small intestine enzymes chop up the chains of glucose into smaller units
胃和小肠中的酶将葡萄糖链分解为小一些的单元
finally releasing single molecules of glucose.
最终释放出单个的葡萄糖分子
The glucose is transported across the intestinal cells and moves into the blood.
葡萄糖被运过肠细胞进入血液，
Glucose is blood sugar and the final product of complex carbohydrate digestion.
葡萄糖是血糖，是复杂碳水化合物消化的最终产物
Simple carbohydrates don't require as much digestion as complex carbohydrates
简单碳水化合物不需要复杂碳水化合物这样复杂的消化过程，
and therefore move into the blood quickly.
因此可以很快进入血液，
There is some evidence that constant consumption of large amounts of simple carbohydrates
有证据表明经常大量食用简单碳水化合物
may be associated with the risk of developing insulin resistance.
可能提高抗胰岛素性的发生率
It is generally recommended that the diet be balanced will a higher emphasis on complex carbohydrates
通常建议饮食要平衡侧重复杂碳水化合物
and consumption of simple sugars just in moderation.
对简单碳水化合物的摄入要适度
