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The New Superfoods 新超级食物

 

课文朗读

 

课文讲解

 

繁體中文譯本 

 

Healthful foods you should incorporate into your diet (and how to enjoy them)  你应该纳入日常饮食中的健康食物（以及享用这些食物的方法）

 

Step aside, blueberries, spinach and broccoli. It’s time to give unsung superfoods a chance. Many of us tend to eat what we know and what we can pronounce and prepare. But mixing things up helps add more healthful micronutrients and phytochemicals into our diets, said Mary Russell, director of nutrition services at the University of Chicago Medical Center.

蓝莓、菠菜和青花菜，都靠边站吧，该轮到被埋没已久的超级食物出头了。很多人倾向于只吃那些自己认识、叫得出名字、也懂得调理的食物，不过，「芝加哥大学」医学中心营养服务部主任玛莉．罗素却指出，多样化地混搭着吃，才会让我们日常饮食中含有更多有益健康的微量营养素和植物化学因子（译注：或译植物化学物质）。

 

Trying little-known foods also gets you into ethnic grocery stores, farmers markets and local markets that focus on sustainable, local food, Russell said. “That’s where you can learn from others how to buy, prepare and use unusual foods.”

试着吃一些比较少为人知的食物，也可以让自己有机会踏进不同族群的杂货店、农夫市场（译注：让当地农民可以直接贩卖自家生产的农产品的市场）、以及标榜永续性当地食物的地方市场。罗素指出，「你在那些地方从其他人处学到如何选购、调理及食用这些比较稀奇的食物。」

 

To help steer your carter in a new direction, try incorporating these healthful foods that you probably aren’t eating – but should be – into your diet.

采买食材时，不妨改道而驰（译注：直译是把自己的菜篮车转向不一样的新方向，例如，以往都去超市买食材，但今后改去农夫市场买，或是过去都买超市的一般食材，但如今则改去生机饮食区选购），试试把这些你从前不吃、但其实应该要吃的健康食物，加入你的日常饮食中吧。

 

Grapefruit  葡萄柚

 

Grapefruit juice boasts more nutrients per calorie than 100 percent apple, grape, pineapple and prune juice. Each serving (one cup of juice) gives you more than 100 percent of your daily recommended vitamin C, which helps neutralize free radicals that can damage cells and lead to infection, aging and disease. It can boost the performance of some medications – but it can interfere with others, so check with your doctor if you take prescription drugs.

葡萄柚汁号称每卡路里所含的营养成分，比百分之百的纯苹果汁、葡萄汁、菠萝汁和蜜枣汁（译注：或译西梅汁，是从干蜜枣prune萃取出来的果汁）都高。每一份（一杯葡萄柚汁）所含有的维生素（译注：俗称维他命）Ｃ，就超出了每日建议摄取量，维生素Ｃ能中和自由基，后者会破坏细胞，导致感染、老化和生病。葡萄柚汁能增强某些药物的功效──但也可能和某些药物的成份相抵触──所以，如果你有在服用处方药，别忘了先请教医师看看可不可以喝葡萄柚汁。

 

Seaweed  海带

 

Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium milk does. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots. If you’re taking medications, check with your doctor.

海中蔬菜往往富含维生素、矿物质以及微量元素，海草类（包括了昆布、海带芽和海藻等）是碘的绝佳来源，而且铁含量是牛肉的四倍左右；海藻的钙含量则是牛奶的十倍以上。而可以用来包寿司卷、称为海苔的这种海草，则含有蛋白质、钙、铁和钾，而且含有的维生素Ａ比胡萝卜还多。如果你目前有服用药物，请先请教医师是否适合吃海草类食物。

 

Put kelp in a shaker and use it instead of salt. Add it to soups. Or mix it with olive oil or tamari and use it as a seasoning.

不妨把海草放在调味罐里，取代盐来使用；也可以加到汤里，或是混在橄榄油或日本人称为溜的酱油中，作为调味料来使用。

 

 

单词发音

 

More Information

step aside 让开; 让位

spinach [ˋspɪnɪtʃ] n.【植】菠菜

broccoli [ˋbrɑkəlɪ] n.【植】青花菜，绿花椰，美国花菜，

micronutrient [͵maɪkroˋnjutrɪənt] n. 微量营养素

phytochemical [ˌf aɪtoˈkɛmɪkəl] n.【化】植物化学物质 a planet substance, considered to be beneficial to human health

prune [prun] n. 梅干，洋李脯

free radical 自由基，游离基 a molecule that has an extra electron and therefore reacts very easily with other molecules

boost [bust] v. 提高；增加

prescription [prɪˋskrɪpʃən] n. 处方，药方；处方上开的药

trace element 微量元素

kelp [kɛlp] n. 海草；巨藻

kombu [ˈkɑmbu] n. [医]昆布

wakame [ˈwɑkɑme] n. 海带芽

arame [ˈærəmi] n. 可食海草

iodine [ˋaɪə͵daɪn] n. 碘

shaker [ˋʃekɚ] n. 佐料瓶 a container in which something can be shaken

tamari 酱油 a type of soy sauce, produced mainly in the Chūbu region of Japan

 

 

 

 

课文朗读

 

课文讲解

 

Avocados  酪梨

 

Don’t shun this creamy fruit because of the fat content. Avocados have good, unsaturated fats, which help with growth and development of the central nervous system and the brain. They’re packed with nearly 20 vitamins, minerals and phytochemicals. And they play well with others: When you eat an avocado, it helps the body absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, from other foods.

不要因为酪梨富含脂肪就对这种绵密的水果退避三舍。酪梨含有好的不饱和脂肪，有助于中枢神经系统及头脑的成长与发展；它富含将近二十种维生素、矿物质和植物化学因子，而且和其他成分配搭着吃也合作无间，吃酪梨能帮助身体吸收更多脂溶性营养素，像是来自其他食物的α、β胡萝卜素以及叶黄素。

 

Use avocado in place of mayonnaise. Add it to smoothies, salad, salsa, soups or sandwiches.

不妨用酪梨代替美乃滋，也可以把酪梨添加在果昔、色拉、莎莎酱、汤、或三明治里。

 

Dried plums (prunes)  蜜枣干（英文为dried plum，或简称为prune）

 

These little gems are “a mouthful of rich sweetness,” said dietitian and nutrition therapist Victoria Shanta Retelny of Chicago. High in antioxidants, they also have twice as much as potassium as bananas, and that can help keep blood pressure in check.

芝加哥的饮食营养治疗师维多利亚．山塔．雷特妮指出，这些小珍宝是「满口浓郁的甜蜜滋味」，它们富含抗氧化物，含钾量则是香蕉的两倍，而钾对控制血压很有帮助。

 

Beets  甜菜

 

The deep red color can be a little intimidating, but earthy beets give us fiber, iron and vitamin C. “Plus, they contain betacyanin, a powerful cancer-fighting agent that has been shown to help prevent colon cancer,” said dietitian Gloria Tsang, founder of the online nutrition community Healthcastle.com. They also contain antioxidants that have been shown to lower total cholesterol while increasing HDL (good) cholesterol.

甜菜的红色乍看之下可能令人为之却步，但这种来自大地的蔬菜其实富含纤维、铁质和维生素Ｃ。「此外，甜菜也含有红素苷，这是一种强效的抗癌物，已获证实对预防结肠癌很有帮助，」在线营养社群网站Healthcastle.com的营养师葛罗莉亚．臧如此表示。甜菜还含有抗氧化物，在提高好的HDL胆固醇的同时，还能降低胆固醇总值。

 

Try marinating steamed beets in fresh lemon juice, olive oil and fresh herbs. Grate raw beets onto salads, soups or any other dish. Or simply roast them with other veggies.

试试把蒸过的的甜菜浸泡在新鲜柠檬汁、橄榄油和新鲜香草之中；也可以把生甜菜磨碎，洒在色拉、汤、或其他菜肴上；或者也可以直接和其他蔬菜一起烘烤。

 

Pumpkin  南瓜

 

Though fresh pumpkin is available only in the fall and winter, canned products are just as healthful, Tsang said. “A serving of pumpkin has nearly 3 grams of fiber, and ispacked with beta carotene – an antioxidant that can help improve immune function and reduce the risk [of developing] cancer and heart disease,” she said.

虽然新鲜南瓜只在秋冬两季才有，但罐装南瓜也一样有益健康。臧营养师表示，「一份南瓜含有近三公克的纤维，而且富含β胡萝卜素，β胡萝卜素这种抗氧化物有助增强免疫功能，也能降低罹患癌症和心脏病的风险。」

 

Cut fresh peeled pumpkin into chunks and roast with a bit of olive oil, salt and pepper, Tsang suggests. Or make a soup from canned pumpkin and chicken broth.

臧营养师建议，把新鲜南瓜去皮、切块，加点橄榄油、盐和胡椒一起烤；或者也可以用罐头南瓜加进鸡汤一起煮成汤。

 

－by Julie Deardorff

 

 

单词发音

 

More Information

avocado [͵ævəˋkɑdo] n.【植】鳄梨；鳄梨树

creamy [ˋkrimɪ] adj. 含乳脂的；多乳脂的; 似乳脂的; 乳脂色的，淡黄色的

unsaturated fat 不饱和脂肪 a fat or oil, from either animal or vegetable sources, that is liquid at room temperature and may contribute to reduced blood cholesterol levels

carotene [ˋkærə͵tin] n.【生化】胡萝卜素

lutein [ˋlutɪən] n.【生化】叶黄素；黄体制剂

mayonnaise [͵meəˋnez] n. 蛋黄酱，美乃滋

smoothie [ˋsmuðɪ] n. 水果奶昔

salsa [ˋsɑlsə] n. 墨西哥食物中用西红柿、洋葱做的辣调味汁

gem [dʒɛm] n. 宝物，珍品

mouthful [ˋmaʊθfəl] n. 满口；一口；少量[C][（+of）]

dietitian [͵daɪəˋtɪʃən] n. 营养学者

beet [bit] n. 甜菜，糖萝卜

earthy [ˋɝθɪ] adj. 泥土的; 土质的; 朴实的; 粗俗的

colon [ˋkolən] n. 结肠

grate [gret] v. 磨碎

veggie [ˋvɛdʒɪ] n. 蔬菜

peeled [pild] adj. 剥去皮的

broth [brɔθ] n.（用肉、蔬菜等煮成的清淡的）汤

 

 

 

单词发音

 

Vocabulary Focus

unsung [ʌnˋsʌŋ] adj. 被埋没的；未受颂扬的; 默默无闻的 not noticed or praised for hard work, bravery or achievements

boast [bost] v.（指物）以有……而自豪；拥有，包含 to have or possess something to be proud of

seasoning [ˋsiznɪŋ] n. 调味；调味料，佐料 something such as an herb or spice, added to food to improve the flavor

shun [ʃʌn] v. 躲开，避开，回避 to avoid or refuse to accept something

keep (something) in check 抑制..  to stop something from becoming too large or too powerful

agent [ˋedʒənt] n.【化】剂 something that produces a particular effect or change

marinate [ˋmærə͵net] v. 腌泡 to place food in a mixture, in order to add flavor or to make the food tender

pack [pæk] v. 将……挤（塞，装）入；挤（塞，装）满 to crowd things together, especially in large numbers

 

 

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