小牛英语

双语阅读:天天都在吃,米饭到底健康吗?

作者:小牛英语 | 来源:小牛英语 | 2017年03月12日 13:19

许多人都把米饭作为主食,但是这种富含碳水化合物的谷物真的健康吗?下面和小牛英语一起了解吧!

It depends on the kind of rice you choose.
这取决于你选择的是哪种米。

White rice is considered a nutritionally inferior "refined grain" because its bran and germ are removed during the milling process, which strips away B vitamins, iron and fiber. Though white rice is typically enriched with iron and B vitamins, fiber is not added back.
白米饭被认为是一种缺乏营养的细粮,因为在它的加工过程中把富含维B、铁和膳食纤维的糠和胚芽都除去了。虽然白米饭是富含铁和维B食物的典型代表,但那些膳食纤维没有再被添加回来。

Brown rice is the same thing as white rice but is a "whole grain," because only its inedible outer husk is removed. Since brown rice retains its bran and germ, it’s a better source of antioxidants, vitamin E and fiber.
糙米和白米属于同一类食物,但是它属于全谷物,因为它只有最外层不能吃的皮被去掉了。它的糠和胚芽在加工过程中被保留了下来,因此它是人体抗氧化剂、维E和膳食纤维的更好来源。

In fact, a cup of cooked medium-grain brown rice has 3.5 grams of fiber; the same amount of white rice has less than 1 gram.
实际上,一杯煮熟的中等颗粒的糙米富含3.5克膳食纤维,同等量的白米含膳食纤维量却不到一克。

And here’s an interesting fact: Research has suggested that a part of the grain known as the subaleurone layer, which is present in brown rice but not in white rice, may provide protection against high blood pressure and atherosclerosis.
有个有趣的事实:谷物里有一种叫亚糊粉层的成分,糙米含有但白米不含有,它可能对高血压及动脉粥样硬化有一定的预防效果。

One large study involving several thousand men and women also revealed that substituting brown rice for white rice may the lower the risk of type 2 diabetes.
一项包含几千人的大型试验结果也显示,用糙米替代白米可降低患2型糖尿病的风险。

One thing to keep in mind: Most of us think of "brown rice" as being synonymous with whole grain rice, but technically whole grain rice can be many different colors, depending on the variety of rice, according to the Whole Grains Council
记住一件事:美国谷物理事会告诉我们,许多人认为糙米等同于全谷物,但科学地说全谷物可以有各种各样的颜色,这取决于米的种类。

What about wild rice? Interestingly, wild rice is the seed of a water grass. It has slightly more protein than brown rice, and studies have revealed that it has specific antioxidant and cholesterol-lowering properties.
那菰米呢?有趣的是,菰米是水草的种子。它比糙米含有更多的蛋白质,而且研究表明它含有特殊的抗氧化剂,胆固醇含量也更低。

Although brown rice and wild rice are nutritionally superior to white rice, be careful with store-bought rice medleys, which can be high in sodium. For example, a cup of Near East Whole Grain Blends brown rice pilaf has 600 milligrams of sodium (salt is the third ingredient).
虽然糙米和菰米比白米含有更多营养,但要注意买各种各样米的米店,那里面卖的米也许钠含量很高。比如,Near East Whole Grain Blends里卖的糙米一杯的量中就含有600毫克钠(钠含量在其成分中排名第三)。

Compare that to a cup of cooked brown rice, which has only 8 milligrams of sodium.
相比之下,一杯煮熟的糙米钠含量就低很多,只有8毫克。

Also, if you are watching calories or concerned with blood sugar, limit your portions to a half-cup, since rice is calorie- and carbohydrate-dense. One cup typically contains over 200 calories and up to 50 grams of carbs.
此外,如果你比较关心卡路里和血糖,那就把你的谷物摄入量控制在半杯,因为米是高碳水高卡路里的食物。一般情况下,一杯米含有200多卡路里和50克碳水化合物。
 
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