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所谓病从口入,在讲究养生的这个年头,大家都知道饮食的重要性。但在工作、学习十分紧张的现代社会,越来越多的不良饮食习惯变成家常便饭——爱吃零食、暴饮暴食、偏食等情况普遍存在。虽然大家都知道这样有损健康,但美食当前,有多少人能抵挡住诱惑呢?不良的饮食习惯直接关系到营养的摄取。正如本期“潮玩”以及下文所提到的,下次当你面对丰盛的大餐时,想一想,现在吃下去的东西会对日后的健康有所影响,也许你就会更理智一点了。
听力小提示:本文有一定词汇量,但语速适中,建议先听一遍,了解文章大意。在听第二遍的时候,记下食物金字塔和消化过程的内容,然后对照原文,看看有没有记漏或记错顺序。
Forensic science[司法科学] is great at analyzing the past, whether it’s an archaeological[考古学的] site or a crime scene, but science is about more than investigating history; it’s about predicting the future. And nowhere is this more
obvious than in the area of science having to do with
nutrition. What you eat today has a lot to do with your health tomorrow.
The Ayvalotis’ are like millions of American families. They know something about healthful living, but they don’t always do what they know they should. To improve their eating habits, the Ayvalotis family volunteered to spend some time with a nutritionist[营养学家].
The Ayvalotis’ have a lot of bad habits nutrition-wise. Marissa, 10, along with the rest of her family, likes to drink soda. Her brother, Soc, is 11. An avid[热心的] swimmer and cyclist, he hates fruits and vegetables and refuses to eat any. Stu’s a pharmacist[药剂师]. He works long hours at a demanding[要求高的] job, which results in disrupted[使陷于混乱] eating patterns.
Nutritionist Keith Ayoob has his work cut out[面临艰巨的任务] for him. He needs to teach the Ayvalotis family the basics of a healthy lifestyle. This lifestyle begins with eating a diet based on the US Department of Agriculture’s Food Guide Pyramid, which was developed by nutritionists.
Ayoob: Well, a good diet takes into account[考虑]
balance; balance such as the balance that’s based on the Food Guide Pyramid as a good example. It also takes into account variety, you know, not just one type of a particular food group, but a good variety within that food group. And also it takes into account moderation[适度], because, you know, we’re people and we want to include all of the foods that we like, and we really can, just more moderately.
At the base of the pyramid are foods rich in complex carbohydrates[碳水化合物] such as bread, cereal[谷类], rice and pasta. The pyramid suggests we eat 6 to 11 servings[一份,一客] a day of foods in this
category, and 2 to 3 servings from the meat, poultry[家禽], fish and dried beans food group. We should eat at least 3 to 5
servings from the vegetable group daily; while fats, certain oils and sweets should be eaten sparingly[节俭地].
The Ayvalotis’ are doing better,
but it isn’t time to celebrate yet. They are missing key
ingredients[成分] in their diet. They still need 2 to 4 servings of fruit, and 2 to 3 servings of dairy[奶制品] products such as milk, cheese and yoghurt[酸奶].
Along with giving the
Ayvalotis’ tips for better eating, Keith also needs to teach them about their digestive system. Like millions of Americans, the Ayvalotis’ don’t realize how
important digestion is to their overall health.
Ayoob: If our digestive tract[消化道] is on track[走上正轨],
oftentimes it’s a good sign that we’re eating a lot better and that our overall health is improving as well.
The digestive process gets a boost[推进] from healthy eating. The process can start with the brain. Just thinking about food, along with the sight and smell of it, gets our salivary glands[唾液腺] going. Sevalee loves ketchup and fries. As she chews, the saliva[唾液] in her mouth breaks down the complex carbohydrates of the fries into simple sugars. After she swallows, the food travels into her esophagus[食道] on its way to her stomach.
Inside the stomach, strong layers of muscle contract and create a churning[搅动] motion. The churning mixes food with digestive juices, which are very acidic[酸性的]. The food soon becomes a liquefied mixture called “chyme[食糜].”
After the chyme leaves the stomach, it enters the small intestine[肠]. Covering the surface of the small
intestines are hundreds of microscopic[极小的], finger-like structures called “villi[单数为villus,绒毛].” Villi absorb nutrients. Absorption is key to the digestive process. Unless the
nutrients are absorbed through the walls of your
intestines, you’re not getting any nutritional benefit from the food you eat.
It takes between 12 and 24 hours for your body to
digest a meal. That means last night’s dinner might not be fully digested when you wake up in the morning.
The large intestine is the last part of the digestive system. As the digested food moves through the large intestine, water is absorbed into the blood stream and the remaining material is eliminated[排泄] from the body.
One of the biggest obstacles[障碍] to good digestion and health is our diet. Far too often we choose our foods by taste preference[偏爱] rather than by nutritional value.
Ayoob: Often, many of our chronic[慢性的] diseases that we have later in life are really just score cards[记分卡] for how we’ve been eating for the prior[在前的] several decades. So even though they’re not necessarily consequences that are gonna be felt immediately, it’s still worth eating a good diet, a good balanced diet for our entire lives.
The Ayvalotis family is going to their favorite Greek restaurant for dinner. Fresh fish is on the menu for
tonight.
The Ayvalotis’ have learned a lot about eating, but they know that the only realistic approach[方法] to
enjoying a healthful diet and good digestion is to change their eating habits slowly, one day at a time. In the long run, their lives will be changed for the better.
司法科学善于分析过去——无论是考古遗址还是犯罪现场,但是科学远不止研究历史,它还能预测未来。这一点在营养学的领域更加显而易见。你今天所吃的食物与你将来的健康状况息息相关。
就像无数美国家庭一样,
艾瓦廖蒂兹一家对健康的生活方式略知一二,但他们并不总是按照所知的正确方式去做。为了改善饮食习惯,艾瓦廖蒂兹一家自愿与一位营养学家相处一段时间。
艾瓦廖蒂兹一家在营养方面有很多坏习惯。10岁的玛丽萨和家人一样,喜欢喝碳酸饮料。她的哥哥苏克11岁,酷爱游泳和骑自行车。他讨厌水果和蔬菜,一点都不肯吃。斯图是一名药剂师。他的工作强度大、时间长,导致其饮食很不规律。
营养学家基思·阿尤布的工作可不简单。他要教会艾瓦廖蒂兹一家基本的健康生活方式。这种方式从饮食开始,以美国农业部颁布的、由营养学家制定的食物指南金字塔为基础。
阿尤布:良好的饮食要考虑平衡。这种平衡,譬如说以食物指南金字塔为基础的平衡就是一个很好的例子。它还要考虑到食物的多样化,你知道,不仅仅是某种特定食物种类中的一种,而是该种类中各种各样的食物。此外,它还要考虑适度这个问题,因为,你知道,我们是人,我们都希望吃到所有自己喜欢的食物,我们确实能够做到这一点,只不过要节制一些。
金字塔的基础是富含复合碳水化合物的食物,例如面包、谷物、大米和面食。金字塔建议我们每天吃6至11份此类食物,2至3份肉类、家禽、鱼类和干豆类食物。我们每天应该至少吃3至5份蔬菜类食物,而脂肪、某些油和甜食则应
慎食。
艾瓦廖蒂兹一家比以前有所进步,但现在还不是庆祝的时候。他们的饮食中还缺少关键的成分。他们还需要摄入2至4份水果,以及2至3份奶制品,例如牛奶、奶酪和酸奶。
除了给艾瓦廖蒂兹一家提供更好的饮食建议之外,基思还要教会他们认识其消化系统。就像无数美国人一样,艾瓦廖蒂兹一家并没有意识到消化能力对他们整个健康状况有多么重要。
阿尤布:如果我们的消化道状况良好,这通常是个好征兆,说明我们的饮食优化了,整个健康状况也随之得到改善。
健康的饮食为消化系统提供了推动力。这一过程从大脑开始。只要想着食物,还有它们的样子和气味,就能启动我们的唾液腺。瑟瓦利喜欢番茄酱和炸薯条。当她咀嚼时,她口腔中的唾液将薯条中的复合碳水化合物分解成单糖。在她吞咽后,食物经由她的食道到达胃部。
在胃中,强力的肌肉层不断收缩,形成一种搅拌运动。这种搅拌将食物和强酸性的消化液混合在一起。食物很快变成液化的混合物,也就是
“食糜”。
食糜离开胃部后,便进入小肠。小肠的表面是成百上千微小的、形如手指的组织——绒毛。绒毛吸收营养物质。吸收是消化过程的关键。除非营养物质被你的肠壁吸收,否则你不能从吃进去的食物中获得任何养分。
你的身体要花12至24小时来消化一顿饭。这意味着你今天早上起床的时候,昨天晚上的食物也许还没有被消化殆尽。
大肠是消化系统的最后一环。消化过的食物进入大肠后,水分被吸收进血流,剩下的物质将被排出身体。
良好的消化和健康的最大障碍之一就是我们的饮食。我们总是根据自己喜好的口味而不是营养价值来选择
食物。
阿尤布:我们在生命后期所患的许多慢性病常常就像是记分卡,说明我们在之前的几十年都吃了些什么食物。所以即便这些后果未必能马上感觉得到,我们仍该通过良好的饮食、均衡的饮食让自己终生受益。
艾瓦廖蒂兹一家将要去他们最喜欢的希腊餐厅用餐。今晚的菜单上有新鲜的
鱼类。
艾瓦廖蒂兹一家已经学会了很多饮食方面的知识,但他们知道,想要享受健康的饮食以及拥有良好的消化,需要慢慢地改变饮食习惯,每天改变一点点。从长远来看,他们的生活将会变得更美好。
US Department of Agriculture’s Food Guide Pyramid
Grains
Any food made from wheat, rice, oats[燕麦], cornmeal[玉米片],
barley[大麦] or another cereal grain is a grain product. Bread, pasta, oatmeal[燕麦片], breakfast cereals and tortillas[玉米粉圆饼] are
examples of grain products.
Vegetables
Any vegetable or 100% vegetable juice counts as a member of the vegetable group.
Fruits
Any fruit or 100% fruit juice counts as part of the fruit group.
Milk
All fluid milk products and many foods made from milk are considered part of this food group.
Meat & Beans
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.
Oils
Oils are not a food group, but you need some for good health. Get your oils from fish, nuts, and liquid oils such as corn oil, soybean oil, and canola[油菜籽] oil.
听力小提示:本文有一定词汇量,但语速适中,建议先听一遍,了解文章大意。在听第二遍的时候,记下食物金字塔和消化过程的内容,然后对照原文,看看有没有记漏或记错顺序。
Forensic science[司法科学] is great at analyzing the past, whether it’s an archaeological[考古学的] site or a crime scene, but science is about more than investigating history; it’s about predicting the future. And nowhere is this more
obvious than in the area of science having to do with
nutrition. What you eat today has a lot to do with your health tomorrow.
The Ayvalotis’ are like millions of American families. They know something about healthful living, but they don’t always do what they know they should. To improve their eating habits, the Ayvalotis family volunteered to spend some time with a nutritionist[营养学家].
The Ayvalotis’ have a lot of bad habits nutrition-wise. Marissa, 10, along with the rest of her family, likes to drink soda. Her brother, Soc, is 11. An avid[热心的] swimmer and cyclist, he hates fruits and vegetables and refuses to eat any. Stu’s a pharmacist[药剂师]. He works long hours at a demanding[要求高的] job, which results in disrupted[使陷于混乱] eating patterns.
Nutritionist Keith Ayoob has his work cut out[面临艰巨的任务] for him. He needs to teach the Ayvalotis family the basics of a healthy lifestyle. This lifestyle begins with eating a diet based on the US Department of Agriculture’s Food Guide Pyramid, which was developed by nutritionists.
Ayoob: Well, a good diet takes into account[考虑]
balance; balance such as the balance that’s based on the Food Guide Pyramid as a good example. It also takes into account variety, you know, not just one type of a particular food group, but a good variety within that food group. And also it takes into account moderation[适度], because, you know, we’re people and we want to include all of the foods that we like, and we really can, just more moderately.
At the base of the pyramid are foods rich in complex carbohydrates[碳水化合物] such as bread, cereal[谷类], rice and pasta. The pyramid suggests we eat 6 to 11 servings[一份,一客] a day of foods in this
category, and 2 to 3 servings from the meat, poultry[家禽], fish and dried beans food group. We should eat at least 3 to 5
servings from the vegetable group daily; while fats, certain oils and sweets should be eaten sparingly[节俭地].
The Ayvalotis’ are doing better,
but it isn’t time to celebrate yet. They are missing key
ingredients[成分] in their diet. They still need 2 to 4 servings of fruit, and 2 to 3 servings of dairy[奶制品] products such as milk, cheese and yoghurt[酸奶].
Along with giving the
Ayvalotis’ tips for better eating, Keith also needs to teach them about their digestive system. Like millions of Americans, the Ayvalotis’ don’t realize how
important digestion is to their overall health.
Ayoob: If our digestive tract[消化道] is on track[走上正轨],
oftentimes it’s a good sign that we’re eating a lot better and that our overall health is improving as well.
The digestive process gets a boost[推进] from healthy eating. The process can start with the brain. Just thinking about food, along with the sight and smell of it, gets our salivary glands[唾液腺] going. Sevalee loves ketchup and fries. As she chews, the saliva[唾液] in her mouth breaks down the complex carbohydrates of the fries into simple sugars. After she swallows, the food travels into her esophagus[食道] on its way to her stomach.
Inside the stomach, strong layers of muscle contract and create a churning[搅动] motion. The churning mixes food with digestive juices, which are very acidic[酸性的]. The food soon becomes a liquefied mixture called “chyme[食糜].”
After the chyme leaves the stomach, it enters the small intestine[肠]. Covering the surface of the small
intestines are hundreds of microscopic[极小的], finger-like structures called “villi[单数为villus,绒毛].” Villi absorb nutrients. Absorption is key to the digestive process. Unless the
nutrients are absorbed through the walls of your
intestines, you’re not getting any nutritional benefit from the food you eat.
It takes between 12 and 24 hours for your body to
digest a meal. That means last night’s dinner might not be fully digested when you wake up in the morning.
The large intestine is the last part of the digestive system. As the digested food moves through the large intestine, water is absorbed into the blood stream and the remaining material is eliminated[排泄] from the body.
One of the biggest obstacles[障碍] to good digestion and health is our diet. Far too often we choose our foods by taste preference[偏爱] rather than by nutritional value.
Ayoob: Often, many of our chronic[慢性的] diseases that we have later in life are really just score cards[记分卡] for how we’ve been eating for the prior[在前的] several decades. So even though they’re not necessarily consequences that are gonna be felt immediately, it’s still worth eating a good diet, a good balanced diet for our entire lives.
The Ayvalotis family is going to their favorite Greek restaurant for dinner. Fresh fish is on the menu for
tonight.
The Ayvalotis’ have learned a lot about eating, but they know that the only realistic approach[方法] to
enjoying a healthful diet and good digestion is to change their eating habits slowly, one day at a time. In the long run, their lives will be changed for the better.
司法科学善于分析过去——无论是考古遗址还是犯罪现场,但是科学远不止研究历史,它还能预测未来。这一点在营养学的领域更加显而易见。你今天所吃的食物与你将来的健康状况息息相关。
就像无数美国家庭一样,
艾瓦廖蒂兹一家对健康的生活方式略知一二,但他们并不总是按照所知的正确方式去做。为了改善饮食习惯,艾瓦廖蒂兹一家自愿与一位营养学家相处一段时间。
艾瓦廖蒂兹一家在营养方面有很多坏习惯。10岁的玛丽萨和家人一样,喜欢喝碳酸饮料。她的哥哥苏克11岁,酷爱游泳和骑自行车。他讨厌水果和蔬菜,一点都不肯吃。斯图是一名药剂师。他的工作强度大、时间长,导致其饮食很不规律。
营养学家基思·阿尤布的工作可不简单。他要教会艾瓦廖蒂兹一家基本的健康生活方式。这种方式从饮食开始,以美国农业部颁布的、由营养学家制定的食物指南金字塔为基础。
阿尤布:良好的饮食要考虑平衡。这种平衡,譬如说以食物指南金字塔为基础的平衡就是一个很好的例子。它还要考虑到食物的多样化,你知道,不仅仅是某种特定食物种类中的一种,而是该种类中各种各样的食物。此外,它还要考虑适度这个问题,因为,你知道,我们是人,我们都希望吃到所有自己喜欢的食物,我们确实能够做到这一点,只不过要节制一些。
金字塔的基础是富含复合碳水化合物的食物,例如面包、谷物、大米和面食。金字塔建议我们每天吃6至11份此类食物,2至3份肉类、家禽、鱼类和干豆类食物。我们每天应该至少吃3至5份蔬菜类食物,而脂肪、某些油和甜食则应
慎食。
艾瓦廖蒂兹一家比以前有所进步,但现在还不是庆祝的时候。他们的饮食中还缺少关键的成分。他们还需要摄入2至4份水果,以及2至3份奶制品,例如牛奶、奶酪和酸奶。
除了给艾瓦廖蒂兹一家提供更好的饮食建议之外,基思还要教会他们认识其消化系统。就像无数美国人一样,艾瓦廖蒂兹一家并没有意识到消化能力对他们整个健康状况有多么重要。
阿尤布:如果我们的消化道状况良好,这通常是个好征兆,说明我们的饮食优化了,整个健康状况也随之得到改善。
健康的饮食为消化系统提供了推动力。这一过程从大脑开始。只要想着食物,还有它们的样子和气味,就能启动我们的唾液腺。瑟瓦利喜欢番茄酱和炸薯条。当她咀嚼时,她口腔中的唾液将薯条中的复合碳水化合物分解成单糖。在她吞咽后,食物经由她的食道到达胃部。
在胃中,强力的肌肉层不断收缩,形成一种搅拌运动。这种搅拌将食物和强酸性的消化液混合在一起。食物很快变成液化的混合物,也就是
“食糜”。
食糜离开胃部后,便进入小肠。小肠的表面是成百上千微小的、形如手指的组织——绒毛。绒毛吸收营养物质。吸收是消化过程的关键。除非营养物质被你的肠壁吸收,否则你不能从吃进去的食物中获得任何养分。
你的身体要花12至24小时来消化一顿饭。这意味着你今天早上起床的时候,昨天晚上的食物也许还没有被消化殆尽。
大肠是消化系统的最后一环。消化过的食物进入大肠后,水分被吸收进血流,剩下的物质将被排出身体。
良好的消化和健康的最大障碍之一就是我们的饮食。我们总是根据自己喜好的口味而不是营养价值来选择
食物。
阿尤布:我们在生命后期所患的许多慢性病常常就像是记分卡,说明我们在之前的几十年都吃了些什么食物。所以即便这些后果未必能马上感觉得到,我们仍该通过良好的饮食、均衡的饮食让自己终生受益。
艾瓦廖蒂兹一家将要去他们最喜欢的希腊餐厅用餐。今晚的菜单上有新鲜的
鱼类。
艾瓦廖蒂兹一家已经学会了很多饮食方面的知识,但他们知道,想要享受健康的饮食以及拥有良好的消化,需要慢慢地改变饮食习惯,每天改变一点点。从长远来看,他们的生活将会变得更美好。
US Department of Agriculture’s Food Guide Pyramid
Grains
Any food made from wheat, rice, oats[燕麦], cornmeal[玉米片],
barley[大麦] or another cereal grain is a grain product. Bread, pasta, oatmeal[燕麦片], breakfast cereals and tortillas[玉米粉圆饼] are
examples of grain products.
Vegetables
Any vegetable or 100% vegetable juice counts as a member of the vegetable group.
Fruits
Any fruit or 100% fruit juice counts as part of the fruit group.
Milk
All fluid milk products and many foods made from milk are considered part of this food group.
Meat & Beans
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.
Oils
Oils are not a food group, but you need some for good health. Get your oils from fish, nuts, and liquid oils such as corn oil, soybean oil, and canola[油菜籽] oil.