全谷物

健康饮食包括富含全谷物和纤维的食物、富含坚果、植物油和鱼脂肪的食物、少量糖和较少的红肉。

Healthy diet includes foods rich in whole grains and fiber , foods with good fats from nuts , vegetable oils and fish , little sugar , and less red meat .

研究者们使用45项研究的数据计算出，每天食用90克全谷物的人比完全不食用全谷物的人的全因死亡率（all-causemorality）低17%。

Using data from 45 studies , researchers calculated that compared with eating none , eating 90 grams of whole grains a day reduced the risk for all-cause mortality by 17 percent .

水果、蔬菜和全谷物富含钾元素。

Fruits , vegetables , and wholegrains are rich in potassium .

专家说，这项调查表明，选择流行的低碳水化合物饮食方式的人有可能会错过全谷物中的纤维。

Experts say the study shows people adopting popular low-carbohydrate diets risk missing out on fibre from wholegrains .

美国研究人员认为，燕麦片、黑面包、糙米这些全谷物食品对于防止中年发福很关键。

The US researchers believe the wholegrains found in oats , as well as brown bread and brown rice , are the key to midlife weight loss .

研究人员称，多食水果蔬菜、坚果和籽类，以及全谷物早餐麦片、面包和意大利面食可降低体重、血压和胆固醇水平。

The researchers say eating more fruit and vegetables , nuts and seeds and wholegrains in breakfast cereals , breads and pasta is linked to lower weight , blood pressure and cholesterol levels .

美国波斯顿塔夫茨大学的研究人员监控了3000名55岁左右的中年人发现，那些每天吃三份全谷物食品的人腰围比其他人小两英寸（约5厘米），而且血压和血糖水平也更低。

Researchers from Tufts University in Boston monitored 3000 people in their mid-50s and found that those who ate three servings of wholegrains a day had waist sizes two inches less than those who didn 't consume the same amount , as well as lower blood pressure and lower blood sugar levels .

同样，全谷物中还含有大量的维生素B6，维生素B6含有丰富的硫胺素。

Also , these whole grain foods contain a lot of vitamin B6 , which is full of thiamine .

《循环》上那项研究的高级作者孙琦博士（音译）是哈佛大学（Harvard）的营养学助理教授。他警告说：“但不要指望通过食用全谷物治疗疾病。”

The senior author of the Circulation study , Dr. Qi Sun , an assistant professor of nutrition at Harvard , cautions : " You shouldn 't hope that you will cure diseases with whole grain foods . "

《循环》杂志（Circulation）上的另一篇文章使用14项预期性研究（这些研究共有786076人参与）的数据发现，食用全谷物最多的人的全因死亡率比食用最少的人低16%，心血管疾病死亡率低18%。

The other analysis , in Circulation , used data from 14 prospective studies with 786076 participants and found that compared with those who ate the least whole grain foods , those who ate the most had a 16 percent reduced risk for all-cause mortality and an 18 percent reduced risk for cardiovascular mortality .

全谷物营养价值高，富含锌、铜、锰、铁和维生素B1元素，能增加抗氧化物质来对抗自由基，很多饮食指南都极力推荐。

Whole grains are also widely recommended in many dietary guidelines because they contain high levels of nutrients like zinc , copper , manganese , iron and thiamine . They are also believed to boost levels of antioxidants which combat free-radicals .

《英国医学杂志》（BMJ）上的一篇报道发现，食用全谷物能降低因患癌症、冠心病、呼吸疾病、传染病和糖尿病死亡的风险。

One report , in BMJ , found that whole grain consumption was associated with a reduction in the risk for death from cancer , coronary heart disease , respiratory disease , infectious disease and diabetes .

科学家发现每天食用每盎司（28g）全谷物相当于一小碗麦片粥将死亡风险降低了5%，心脏疾病造成的死亡风险降低了9%。

But scientists found that for each ounce ( 28g ) of whole grains eaten a day – the equivalent of a small bowl of porridge – the risk of all death was reduced by five per cent and heart deaths by 9 per cent .

科学家发现每天食用每盎司（28g）全谷物—相当于一小碗麦片粥—将死亡风险降低了5%，心脏疾病造成的死亡风险降低了9%。

But scientists found that for each ounce ( 28g ) of whole grains eaten a day - the equivalent of a small bowl of porridge - the risk of all death was reduced by five per cent and heart deaths by 9 per cent .

天然的全谷物表面的磨损比其他皮革更好。

The natural Full-Grain surface will wear better than other leather .

吃全谷物，鲜水果还有蔬菜。

Eat whole grains , and fresh fruits and vegetables .

糙米代替白米，全谷物代替精加工谷物。

Brown rice over white rice . Whole grains over refined grains .

我国全谷物食品发展的必要性与挑战

Significance and challenges of development of wholegrain foods in China

绝大多数美国人都没有食用足够多的水果、蔬菜或全谷物。

Most Americans don 't eat enough fruits , vegetables or whole grains .

因此在你上了年纪时，全谷物对你的健康是非常有益的。

so whole grains are especially good for you as you get older .

健康专家称研究证明了全谷物有利健康。

Health experts said the study proved that whole grains were beneficial to health

只要有可能就用全谷物早餐食品。

Use wholegrain breakfast cereals wherever possible .

如何搭配：将全谷物食品与蛋白质搭配起来食用是经典的能量补充方案。

Rev it up : Combining whole grains with protein is a classic energy-extending combination .

那些资深营销者试图愚弄公众认为杂粮就是全谷物。

Those tricky marketers are trying to fool the public into thinking that multigrain means whole grain .

吃天然的食物，比如肉，新鲜的水果和蔬菜，以及不加糖的全谷物食品。

Eat natural whole foods such as meat , fresh fruit and vegetables , and whole grains without added sugar .

马铃薯能够作为重要的主食，但是平衡的膳食需要包括其他蔬菜和全谷物食品。

Potatoes can be important staple foods , but balanced diets need to include other vegetables and whole grain foods .

新项研究表明，如果更多的人转食全谷物，每年可能拯救成千上万的生命。

The new research suggests that if more people switched to whole grains , thousands of lives could be saved each year .

全谷物包含的植酸会阻碍人体对铁、镁、锌、钙等必需的矿物元素的吸收。

Whole grains contain phytates which block the absorption of certain essential minerals like iron , magnesium , zinc , and calcium .

可以选择新鲜水果、果汁、鸡蛋、咖啡（不加奶油和糖）、茶和全谷物食品。

Choose foods like fresh fruit , smoothies , eggs , coffee ( sans cream and sugar ), tea , and whole grains .

如果速冻全谷物面包真的全部都是谷物，第一样成分一定是全小麦面粉。

If a frozen waffle is truly whole grain , the first ingredient listed on the ingredient list should be whole wheat flour .