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We have mentioned whole grains several times in this presentation but what are whole grains?
我们课上已经多次提到全谷物。什么是全谷物?
When a food is processed with the entire seed included this would be considered a whole grain.
如果一种食品是用整颗种子加工而成的，就可以叫做全谷物食品，
The parts of a seed include bran, germ and endosperm.
一颗种子包括糠，胚芽和胚乳几部分，
The bran and germ together provide about 25 percent of a grain's protein and at least 17 key nutrients.
糠和胚芽包含一粒谷物25%的蛋白质以及至少17种重要营养物质，
So for example when wheat is processed into white flour,
举个例子，小麦被加工成白面的过程中，
the bran and germ are removed and therefore these components are lost.
糠和胚芽被去除了，因此丢失了以上所说的成分，
Whole wheat flour retains the bran and germ and therefore has the greater nutrient value.
全麦面粉保留了糠和胚芽，因此营养价值更高
Because whole grains include more dietary fiber they also will take longer to digest thereby keeping you fuller longer.
由于全谷物含有更多膳食纤维，需要更长时间消化，所以可以维持更长时间的饱腹感，
This picture compares a loaf of white bread to a loaf of whole grain bread.
这张图片是一片白面面包和一片全谷物面包的对比
The white bread is made with wheat flour processed without the bran and the germ.
白面面包是用不带糠和胚芽的小麦面粉制成的，
You can see the uniform soft airy texture.
可以看到它的质地均匀而松软，
The whole wheat bread tends to have a darker color
而全麦面包的颜色更深一些，
because it is made from flour with the bran and germ included.
因为是用包括糠和胚芽的
Some whole wheat breads may also contain other ingredients such as whole seeds.
面粉制成的，一些全麦面包还可能含有其他原料，像是整颗谷物
While both forms of bread provide a complex carbohydrates in the form of starch,
这两种面包都以淀粉的形式提供复杂碳水化合物
the whole wheat bread will likely have more nutrients and fiber.
但是全麦面包含有更多营养和纤维素
There are many different types of bread available in the grocery store today.
如今杂货店里有很多种面包可供选择，
In order to increase your consumption of dietary fiber
为了增加膳食纤维摄入，
look for labels that include whole wheat flour as one of the very first ingredients.
建议找那些标签上的第一种原料就是全麦面粉的食品
Adding whole grain foods to your diet is becoming much easier
要在饮食中加入全谷物食物越来越简单了
because of the variety of foods available.
因为可供选择的食物很多样
The newer product is whole grain pasta.
最新的产品是全谷物意大利面食
