13.39 食品和营养物
章节大纲
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Are these really good for you?
::这些真的对你有好处吗?Fresh fruit and vegetables. Every child's favorite. Especially those vegetables. When your mother tells you to "eat your vegetables," there is a reason for that. Yes, they are actually good for you.
::新鲜水果和蔬菜,每个孩子都喜欢,特别是那些蔬菜。 当你母亲叫你吃蔬菜,这是有原因的。是的,它们实际上对你有好处。Food and Nutrients
::食品和营养品Did you ever hear the saying, “You are what you eat”? It’s not just a saying. It’s actually true. What you eat plays an important role in your health. Eating a variety of the right types of foods promotes good health and provides energy for growth and activity. This is because healthful foods are rich in nutrients . Nutrients are substances the body needs for energy, building materials, and control of body processes. There are six main classes of nutrients: , , , , vitamins , and minerals . These six classes are categorized as macronutrients or micronutrients depending on how much of them the body needs.
::你是否听说过“你吃什么?”这不仅仅是一种说法。这其实是一个说法。你吃什么在健康中起着重要作用。吃各种正确的食物可以促进健康,为成长和活动提供能量。这是因为健康的食物富含营养物。营养物质是身体需要能量、建筑材料和控制身体过程的物质。有六类主要营养物质: 、 、 、 、 、 、 、 、 、 、 、 维他命和矿物质。 这六类食物被归类为巨营养素或微量营养素,这取决于身体需要多少营养素或微量营养素。Macronutrients
::宏营养素Nutrients the body needs in relatively large amounts are called macronutrients . They include carbohydrates, proteins, lipids, and water. All macronutrients except water can be used by the body for energy. (The energy in food is measured in a unit called a Calorie .) The exact amount of each macronutrient that an individual needs depends on many factors, including gender and age. Recommended daily intakes by teens of three macronutrients are shown in Table . Based on your gender and age, how many grams of proteins should you eat each day?
::体内需要的营养物质数量相对较大,称为大型营养素,包括碳水化合物、蛋白质、脂类和水。除了水之外,所有大型营养素都可以由身体用于能源。 (食物中的能量用一个称为卡罗里单位来测量。 ) 个人需要的每个大型营养素的确切数量取决于许多因素,包括性别和年龄。表显示青少年每天推荐的三种大型营养素摄入量。根据你的性别和年龄,你每天应该吃多少克蛋白质?Gender/Age Carbohydrates (g/day) Proteins (g/day) Water (L/day) (includes water in food) Males 9–13 years 130 34 2.4 Males 14-18 years 130 52 3.3 Females 9-13 years 130 34 2.1 Females 14-18 years 130 46 2.3 -
Carbohydrates
include sugars, starches, and fiber. Sugars and starches are used by the body for energy. One gram of carbohydrates provides 4
Calories
of energy. Fiber, which is found in plant foods, cannot be digested but is needed for good health. Simple carbohydrates are small carbohydrates found in foods such as fruits and milk. These carbohydrates include lactose, fructose and
glucose
. Complex carbohydrates are much larger molecules.
Starch
, which is a complex carbohydrate found in vegetables and grains, is made of thousands of glucose units bonded together.
::碳水化合物包括糖、淀粉和纤维。糖和淀粉被身体用作能量。一克碳水化合物提供了4个能量的热量。植物食品中的碳水化合物无法消化,但需要保持健康。简单的碳水化合物是水果和牛奶等食品中发现的碳水化合物。这些碳水化合物包括乳糖、纤维糖和葡萄糖。复杂的碳水化合物是大得多的分子。Starch是蔬菜和谷物中发现的复杂的碳水化合物,由数千个葡萄糖合在一起组成。 -
Dietary
proteins
are broken down during
digestion
to provide the
amino acids
needed for
. Any extra proteins in the diet not needed for this purpose are used for energy or stored as fat. One gram of proteins provides 4 Calories of energy. Eating protein provides the amino acids for your
to produce your own
antibodies
,
muscle fibers
and
(as well as many other types of proteins).
::消化过程中对饮食蛋白进行分解,以提供所需的氨基酸。饮食中任何非为此需要的额外蛋白都用于能量或储存为脂肪。一克蛋白提供了4种能量的热量。食用蛋白为您生产自己的抗体、肌肉纤维和(以及许多其他种类的)蛋白质提供了氨基酸。 -
Lipids
provide the body with energy and serve other vital functions, such as protecting
and providing the membranes that surround all cells. One gram of lipids provides 9 Calories of energy. You need to eat small amounts of lipids for good health. However, large amounts can be harmful, especially if they contain
saturated fatty acids
from
foods.
::嘴唇为身体提供能量并起到其他关键功能,例如保护和提供所有细胞周围的膜。一克脂质提供9度能量。你需要吃少量脂质才能健康。然而,大量脂质可能有害,特别是如果含有食物饱和脂肪酸的话。 -
Water is essential to life because
take place in water. Most people can survive only a few days without water.
::水对生命至关重要,因为水中存在水,大多数人只能过几天没有水的生活。
Micronutrients
::微营养素Nutrients the body needs in relatively small amounts are called micronutrients . They include . Vitamins are that are needed by the body to function properly. Several vitamins are described in Table . Vitamins play many roles in good health, ranging from maintaining good to helping clot. Vitamin B12 is produced by in the . Vitamin D is synthesized by the skin when it is exposed to UV light. Most other vitamins must be obtained from foods like those listed in Table .
::微量营养素是身体需要的相对较少的营养素,称为微量营养素,其中包括:身体需要维生素才能正常运转;表1中列出了几种维生素。维生素在健康方面起着许多作用,从保持健康到帮助凝血管。维生素B12是用Vitamin B12生产的。在接触紫外光时,通过皮肤合成维生素D。其他大多数维生素必须从表1中列出的食品中获取。Vitamin Function Good Food Sources A good vision carrots, spinach B12 normal nerve function meat, milk C making connective tissue oranges, red peppers D healthy and teeth salmon, eggs E normal vegetable oils, nuts K blood clotting spinach, soybeans Minerals are chemical elements that are essential for body processes. They include calcium , which helps form strong bones and teeth, and potassium, which is needed for normal nerve and muscle function. Good sources of minerals include leafy, green vegetables, whole grains, milk, and meats.
::矿物是身体过程所必需的化学元素,其中包括钙,它有助于形成坚固的骨头和牙齿,以及钾,这是正常神经和肌肉功能所需要的。 良好的矿物来源包括叶子、绿色蔬菜、整粒谷物、牛奶和肉类。Vitamins and minerals do not provide energy, but they are still essential for good health. The necessary amounts can usually be met with . However, people who do not eat enough of the right foods may need vitamin or mineral supplements.
::维生素和矿物质不能提供能源,但它们对于健康仍然至关重要,通常可以满足必要的数量。 然而,不吃足够正确食物的人可能需要维生素或矿物质补充剂。Summary
::摘要-
Nutrients are substances that the body needs for energy, building materials, and control of body processes.
::营养物质是身体需要的能源、建筑材料和身体过程控制的物质。 -
Carbohydrates, proteins, lipids, and water are nutrients needed in relatively large amounts.
::碳水化合物、蛋白质、脂类和水是相当大数量所需的养分。 -
Vitamins and minerals are nutrients needed in much smaller amounts.
::维生素和矿物是所需养分,其数量要少得多。
Review
::回顾-
Based on your gender and age, how many grams of proteins should you eat each day?
::根据你的性别和年龄,你每天应该吃多少克蛋白质? -
Compare and contrast macronutrients and micronutrients. Give examples of each.
::比较和对比宏观营养素和微营养素。请举例说明其中的每一种。 -
What are minerals? Give two examples.
::矿物是什么?请举两个例子。 -
What is a good source of vitamin A?
::什么是维生素A的好来源? -
Why do you need vitamin D?
::你为什么需要维他命D?
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Carbohydrates
include sugars, starches, and fiber. Sugars and starches are used by the body for energy. One gram of carbohydrates provides 4
Calories
of energy. Fiber, which is found in plant foods, cannot be digested but is needed for good health. Simple carbohydrates are small carbohydrates found in foods such as fruits and milk. These carbohydrates include lactose, fructose and
glucose
. Complex carbohydrates are much larger molecules.
Starch
, which is a complex carbohydrate found in vegetables and grains, is made of thousands of glucose units bonded together.
