你聽說過 “nutrient density（營養素密度）” 這個概念嗎？它的意思是 “食物中每單位熱量能夠提供的其他營養物含量”。借助這個概念，科學傢能夠辨別出生活中哪些食物對我們的健康更有益處。比如，多吃新鮮水果和蔬菜，少吃高熱量的食物，並豐富飲食的種類。本期節目介紹在日常飲食中改善營養的好方法。
詞匯：nutrition 營養
A can of soft drink and two large eggs may have a similar number of calories, but the eggs will provide us with protein, vitamins and other nutrients, and satisfy our hunger, while a fizzy drink provides little more than tooth decay and calories. The important concept here is nutrient density. This is the number of nutrients we take in for each calorie consumed. No one would suggest replacing sweet drinks with eggs, but what can we do to increase nutrient density in our diet?
“Have you had your five a day?” that’s the message on British supermarket shelves, and it’s asking about fruit and vegetables. Many countries have launched similar campaigns to encourage people to eat more healthily. Fresh, natural produce is usually very dense in nutrients. Eating a wide range of fruits and vegetables is important, so some advice focuses on including different colours of food in our diets. ‘Eating a rainbow’ could be one way to get more nutrients.
Other advice recommends that we are more adventurous in what we eat. Cooking food that we haven’t eaten before can lead us to use ingredients that we don’t usually consume. This can give us a wider range of nutrients. It’s not just about fruit and vegetables. Even using different seasoning can offer health benefits. Nutrition academic Hazel Flight highlights that flavourings such as garlic, ginger or turmeric can have antioxidant and anti-inflammatory properties, while also leading people to use less salt. Dairy products such as milk and cheese, are high in calcium, while in limited amounts, meat can be a good source of protein.
If you’re not feeling that adventurous, then swapping individual food items can be beneficial. Choosing wholegrain bread or rice instead of white bread or rice can increase fibre intake. Unsalted nuts provide more nutrients than snacks such as crisps. Possibly surprisingly, popcorn is a wholegrain snack that is high in fibre.
So, fresh fruit and vegetables, swapping the worst things, and just a little bit more adventure could be the secret to a more nutritious diet.
詞匯表
calorie 卡路裡
protein 蛋白質
vitamin 維生素
nutrient 營養物，養分
nutrient density 營養素密度
consume 吃，食用
diet 日常飲食
fruit 水果
vegetable 蔬菜
fresh 新鮮的
natural 天然的
produce 農產品
dense in 富含
ingredient 食材
seasoning 調味品，作料
antioxidant 抗氧化的
anti-inflammatory 抗炎癥的
dairy 乳制品的
calcium 鈣
beneficial 有益的
wholegrain 全麥的
white （用於食品名稱中）白的
fibre 纖維
unsalted 未加鹽的
測驗與練習
1. 閱讀課文並回答問題。
1. What has a similar number of calories to two large eggs?
2. What does the ‘Have you had your five a day’ refer to?
3. Why can being more adventurous be healthy?
4. What benefits for garlic, ginger and turmeric are mentioned?
5. What is given as an example of a snack that is high in fibre?
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. Meat can be a good source of _______.
ingredient anti-inflammatory protein diet
2. _______ products, like milk and cheese provide calcium.
Diet Wholegrain Vegetable Dairy
3. _______ bread is not as healthy as wholemeal.
Beneficial Protein White Vitamin
4. Adding different _______ can improve flavour and reduce the need for salt.
vitamins seasoning fibre unsalted
5. Sweet foods have low _______.
nutrient density fresh natural hunger
答案
1. 閱讀課文並回答問題。
1. What has a similar number of calories to two large eggs?
A can of soft drink and two large eggs may have a similar number of calories.
2. What does the ‘Have you had your five a day’ refer to?
‘Have you had your five a day?’ refers to fruit and vegetables.
3. Why can being more adventurous be healthy?
Cooking food that we have eaten before can lead us to use ingredients that we don’t usually consume, which gives us a wider range of nutrients.
4. What benefits for garlic, ginger and turmeric are mentioned?
Garlic, ginger and turmeric are described as having antioxidant and anti-inflammatory properties, and can lead to people using less salt.
5. What is given as an example of a snack that is high in fibre?
Popcorn is a wholegrain snack that is high in fibre.
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. Meat can be a good source of protein.
2. Dairy products, like milk and cheese provide calcium.
3. White bread is not as healthy as wholemeal.
4. Adding different seasoning can improve flavour and reduce the need for salt.
5. Sweet foods have low nutrient density.
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