An Apple a Day
美音、自然拼读、分级阅读与词汇复习
Table of Contents A Snack, Anyone?
内容表 A Snack,有人吗?
4 Nutrients.
4个养分。
5 What Is a Protein?
5 什么是蛋白质?
6 What Is a Carbohydrate?
六是碳水化合物吗?
7 What Is a Fat?
7 什么是胖子吗?
8 Vitamins, Minerals, and Water.
8 维生素,矿物和水.
9 Calories.
9个卡罗里
10 Smart Eating.
10 聪明吃.
12 Nutrition Facts.
12 营养事实。
15 It’s a Choice!
页:1 这是一个选择!
17 Glossary.
17 词汇表。
20 Index.
20 指数。
20 A Snack, Anyone?
20块,有人吗?
If you lived in prehistoric times, a snack might have meant nuts and seeds that you found in the forest.
如果你生活在史前时期, 点心可能意味着坚果和种子 你发现在森林。
You might have picked wild berries and mushrooms.
你可能选了野生浆果和蘑菇
You might even have found a tasty insect to munch on.
你甚至可以找到一个美味的昆虫来取食。
Now, you go to the cupboard, refrigerator, or even a vending machine for a snack.
现在,你去柜子,冰箱,甚至自动售货机做点心。
You can select from fruit, bread, cheese, or even soda and candy.
你可以从水果,面包,起司,甚至苏打和糖果中选择.
Because there are so many choices, the study of food— nutrition—is more important than ever.
由于有许多选择,对食物——营养——的研究比以往任何时候都更重要。
How many meals might you eat in your life?
你一生能吃多少顿?
1 Use a calculator.
1个 使用计算器.
Wow!
哗!
That’s a lot!
这是很多!
Nutrients A nutrient is any substance your body needs to live, stay healthy, and grow.
养分 养分是身体生存 保持健康 成长所需的物质
All of the nutrients you need come from the foods you eat and liquids you drink.
所有你需要的养分都来自你吃的食物和喝的液体.
This is why it is very important to eat foods that contain the right kinds of nutrients.
这就是为什么食用含有适当种类营养的食物非常重要.
On the next few pages, you will find out about different kinds of nutrients, what they do for your body, and what foods you can eat to get them.
在接下来的几页中,你会发现 不同类型的营养, 它们为你的身体做什么, 以及可以吃什么食物来得到它们。
What Is a Protein?
蛋白质是什么?
Proteins make up the building blocks of your body, helping build and repair cells.
蛋白质构成你身体的构件,帮助建立并修复细胞.
Proteins are especially important for strong muscles.
蛋白质对强力肌肉尤为重要.
Foods that contain protein include meat, fish, eggs, dairy products, beans, nuts, and some grains.
含有蛋白质的食品包括肉类,鱼类,鸡蛋,乳制品,豆类,坚果等,并有部分谷物.
Try This!
试试这个!
What Is a Carbohydrate?
什么是碳水化合物?
Carbohydrates are the nutrients your body uses to make energy.
碳水化合物是你身体用来制造能量的营养物质.
Some carbohydrates are especially good for you because they give you energy over a long period of time.
有些碳水化合物特别适合你 因为它们能给你长时间的能量
These are found in foods such as vegetables, many fruits, oatmeal, whole grains, and whole-grain bread.
这些都存在于蔬菜等食品中,多产水果,燕麦,全粒等,还有全粒面包.
Other carbohydrates, called sugars, create an energy flood followed by an energy crash, which is stressful to your body.
其他的碳水化合物,叫"糖",在能量崩溃后产生能量洪泛,对身体造成压力.
These not-so- good carbohydrates include the sweet sugars in candy and the starches in cakes, cookies, white potatoes, bagels, and many breads.
这些不好的碳水化合物包括糖果中的甜糖和蛋糕中的淀粉,饼干,白马铃薯,百吉饼,以及许多面包.
What Is a Fat?
什么是胖子吗?
Another nutrient your body needs is fat.
你身体需要的另一个营养物是脂肪。
Fats have gotten a bad rap, but they are essential for building cells, absorbing certain vitamins, and storing extra energy.
脂肪已经得到了一个糟糕的说唱, 但他们对于构建细胞, 吸收某些维他命, 并存储额外的能量,
Fats occur as animal fats in meat and cheese, and vegetable fats in olive oil, nuts, and seeds.
脂肪在肉和起司中作为动物脂肪出现,在橄榄油,坚果和种子中作为植物脂肪出现.
Some fats are better for you than others.
有些脂肪对你比其他人更好
Vegetable fats from nuts and seeds are better than animal fats from meat and butter.
取自坚果和种子的蔬菜脂肪比取自肉和黄油的动物脂肪要好.
Fats called trans fats are processed fats in pre-made foods such as snacks, cheese products, fried foods, and desserts.
被叫作"反式脂肪"的脂肪是食用小吃,起司产品,炒作食品等预制食品和甜点中的加工脂肪.
They are often called “hydrogenated” or “partially hydrogenated” oils.
它们通常被称为“氢化”或“部分氢化”油。
Studies have shown that these fats are not good for the body.
研究表明这些脂肪对身体不利.
Do You Know?
你知道吗?
Type 2 diabetes is a disease caused by too much sugar in the blood.
2型糖尿病是血液中糖过多引起的疾病.
Your body works to move sugars from your blood into your cells, where the sugars turn to energy.
你的身体致力于把从血液中取出出糖来移动入你的细胞,其中取出糖会转化为能量.
Poor eating habits, including eating too many sweets, can increase your risk of diabetes.
不良的饮食习惯,包括吃太多的甜品,会增加你患糖尿病的风险.
In some countries, including the United States, type 2 diabetes is increasing at an alarming rate.
在包括美国在内的一些国家,2型糖尿病正在以惊人的速度增加。
French fries often are cooked with trans fats.
法式薯条常被用反式脂肪做成.
Vitamins, Minerals, and Water Other nutrients include special chemicals called vitamins.
维生素、矿物和水 其他养分包括被称作维生素的特殊化学品.
Vitamins help control how your cells use energy, and they help your body build the chemicals it needs to see, digest food, and fight diseases.
维他命有助于控制你的细胞如何使用能量, 它们帮助你的身体造就它需要看到的化学物质,消化食物,和防治疾病。
Your body needs nutrients called minerals to help your bones, blood, and other parts grow and function.
你的身体需要叫做矿物的养分 来帮助你的骨骼,血液,以及其他部位生长和功能。
Minerals also help your brain and nerves send signals to your body.
矿物质还帮助你的大脑和神经向身体发出信号.
Many people get the vitamins and minerals they need from pills called supplements.
许多人从称为"补充剂"的药丸中获得他们需要的维生素和矿物质.
Water is also essential for life.
水对生命也至关重要。
It helps you digest food by carrying nutrients to all the cells in your body.
它能帮助你消化食物 通过将营养物带到你体内的所有细胞。
It is found in many foods, such as fruits, vegetables, meats, and even bread.
在许多食品中,如水果,蔬菜,肉类,甚至面包中都可以看到.
But you should also drink six to eight glasses of water each day.
但你也应该每天喝六到八杯水.
Calories A calorie is a bit of energy that you get from food.
卡罗里 卡路里是一种你从食物中获得的能量。
High-calorie foods can give you lots of energy.
高热量食品可以给你很多能量.
But if you eat more calories than your body burns, you will store those calories as body fat.
但是,如果你吃更多的热量 比你的身体烧伤, 你会储存这些热量 作为身体脂肪。
If you eat more calories than you burn over a long time, you will gain an unhealthy amount of weight.
如果你长时间吃得比燃烧的卡路里还多, 你会得到不健康的体重。
There is a way to keep your body at the proper weight.
有办法让你的身体保持适当的体重
Balance the calories you eat with the calories you burn through exercise.
平衡你吃的卡路里 与你燃烧的卡路里 通过运动。
Desserts usually have lots of calories.
甜点通常具有大量的卡路里.
So can you have a piece of birthday cake at a friend’s party?
在朋友的派对上,
Of course!
当然
But balance it out with an active game of hopscotch.
但用Hopscotch的活游戏来平衡它.
Taking water breaks during a long hike is a good idea.
在长途旅行中断水是个好主意。
Vitamin supplements High-calorie food (left) can be balanced with exercise (right).
维生素补充剂 高卡路里食物(左)可以与锻炼相平衡(右).
Smart Eating There are many different opinions about what foods people should eat to be healthy.
智能饮食 对于人们应该吃什么食物才能健康,有许多不同的看法.
But many people agree that certain foods are good for your health, and other foods are not as good.
但很多人都认为,某些食物对于你的健康是好的,而其他食物则没有那么好.
Every day, be sure to eat protein, complex carbohydrates, healthy fats, and lots of colorful vegetables and fruits.
每天,一定要吃蛋白质,复杂的碳水化合物,健康的脂肪,以及大量的有色蔬菜和水果.
As the old saying goes, an “apple a day” is a good way to stay healthy.
俗话说,“一天苹果”是保持健康的好办法。
Get to know which kinds of foods you enjoy from each of these groups.
了解你喜欢哪一种食物 从每一个这些组。
Try different kinds of proteins, grains, vegetables, and fruits to learn which ones you like best.
尝试不同种类的蛋白质,谷物,蔬菜,水果 来学习你最喜欢的。
And remember that many snack foods that are ready to eat from a bag or box are probably not healthy choices.
并记住,许多准备从袋子或盒子中吃到的快餐食品很可能不是健康的选择.
How Many Calories Do Y ou Use?
你用多少个卡路里?
Some recipes contain foods from each of the main food groups.
一些食谱中含有来自每个主要食物组的食物.
Can you match each food above to the right group?
你能把上面的每份食物配对对吗?
Mmmm.
是吗?
tasty!
好吃吗?
PROTEIN Eat more: fish, chicken, turkey, eggs, lean meat (without much fat), low-fat dairy Eat less: meat with lots of fat or with breading; fried and deep-fried meats; highly processed meats like lunchmeat; high-fat dairy CARBOHYDRATES Eat more: colorful vegetables and fruit, oatmeal, brown rice, whole grains, whole-grain bread, whole-grain pasta Eat less: sugar, white bread, cakes, white potatoes, white flour pasta FATS Eat more: nuts, most vegetable oils, fish oil Eat less: saturated fat (the fat in meat and dairy products) Avoid: trans fats (found in processed foods) WATER Drink a lot!
尼加拉瓜 吃多点:鱼、鸡、火鸡、鸡蛋、瘦肉(没有太多脂肪)、低脂乳制品 少吃:多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃少吃少吃多吃少吃多吃少吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃多吃 中非共和国 吃多点:有色蔬菜和水果,燕麦,棕米,全粒,全粒面包,全粒面条 少吃点:糖、白面包、蛋糕、白马铃薯、白面粉面 资源 吃多:坚果,大多数植物油,鱼油 吃少:饱和脂肪(肉类和乳制品中的脂肪) 避免:过量脂肪(在加工食品中发现) 水喝得够多了!
Nutrition Facts Look at a box of cereal, a granola bar wrapper, or a bottle of juice.
看看一盒麦片、一瓶麦片或一瓶果汁
You will probably see a chart like the one below called the nutrition facts.
你可能会看到一张像下面的图 叫做营养事实的图表
The nutrition facts tell you what kinds of nutrients are in the food.
营养的事实告诉你食物里有什么营养
The first lines of the nutrition facts tell you the serving size, or how much of the food you should eat at one meal or snack.
营养事实的第一行告诉你服务大小,或者说一顿饭或零食应该吃多少食物.
It might surprise you to see that a container, such as a bag of chips or bottle of soda, contains two or more servings.
你可能会惊讶地看到,一个容器,如一袋薯片或一瓶苏打水,包含两个或两个以上的服务.
When you eat or drink the whole container, you are getting two servings, with double the calories and nutrients.
当你吃或喝整个容器, 你得到两个服务, 加热和营养的两倍。
The calories are listed below the serving size.
热量列在服务尺寸以下。
This jar of sauce has 70 calories in one serving.
这罐酱汁一罐有70卡路里
The nutrients are listed under the heading “Amount Per Serving.”
营养物质列在“每个服务对象的养分”标题下。 “
The nutrition facts divide fats into saturated and unsaturated, and they divide carbohydrates into sugars and fibers.
营养事实将脂肪分为饱和和和不饱和,它们将碳水化合物分为糖和纤维.
Saturated fats and sugars are less healthy than unsaturated fats and fibers.
与不饱和脂肪和纤维相比,饱和脂肪和糖的健康状况更差.
Most nutrition facts also list all of the ingredients in order from most to least.
大多数营养事实也按从大多数到最小的顺序列出所有成分.
For instance, this jar of sauce is made mostly of tomato puree and tomatoes, and has just a little lemon juice.
例如,这罐酱多由番茄纯和番茄制成,只有一点柠檬汁.
How many grams of fat does this tomato sauce have?
这番茄酱有多少克脂肪?
It’s a Choice!
这是一个选择!
Right now, the caring adults in your life make many of your food choices.
现在,你生活中的有爱心的成年人 做了许多食物选择。
Your parents may prepare your breakfast and dinner.
你的父母可以准备你的早餐和晚餐。
You may eat lunch in the school cafeteria.
你可以在学校食堂吃午饭
Even your soccer coach or your scout leader may provide refreshments for your practices and meetings.
甚至你的足球教练或球探队长 也会为你们的练习和会面提供点心
As you get older, you will have more and more chances to select what you eat.
随着年龄的增长,你会有更多的机会选择你吃的东西.
Knowing about the types of nutrients will help you stay healthy.
了解营养的种类会帮助你保持健康.
You will also need to think about calories.
你也得考虑一下卡路里
Begin to follow healthy habits now.
现在开始遵循健康的习惯。
Eat well, exercise, and drink plenty of water.
吃得好,锻炼好,喝得多水.
Keep a happy, positive attitude.
保持快乐,积极的态度.
It’s a choice!
这是一个选择!
Adults can help you plan meals and snacks.
成人可以帮助您规划膳食和小吃.
Glossary calorie unit that measures how much energy is in food (p.
测量食物中能量的词汇卡路里单位(p.
10) carbohydrates nutrients your body uses as fuel (p.
10)碳水化合物将你的身体用作燃料(p.
7) fat nutrient your body uses as fuel, building material, and to store extra calories (p.
7)脂肪养分 身体使用作为燃料,建材,并储存额外的卡路里(p.
8) minerals chemicals your body uses for many purposes; your body only needs small amounts of minerals (p.
8) 矿物质化学 你的身体用于许多目的;你的身体只需要少量的矿物(p.
9) nutrient any substance your body needs to live, stay healthy, and grow (p.
9) 养分 任何你的身体需要生存,保持健康,并成长的物质(p.
5) nutrition the study of foods and how your body uses them (p.
5) 营养食物的研究以及你的身体如何使用食物(p.
4) prehistoric before recorded or written history (p.
4)史前史事记载或写作史事(p.
4) proteins nutrients your body uses as building material and fuel (p.
4) 蛋白质 身体用作建材和燃料的营养(p.
6) supplements non-food substances that provide nutrients (p.
6)补充提供养分的非食物物质(p.
9) vitamins chemicals your body uses to maintain health (p.
9) 体内为保持健康而使用维生素化学剂(p.
8) Index carbohydrates, 7, 12, 13, 16 fats, 8, 12, 13, 16 minerals, 9 ◆◆Smart Eating You can use the Smart Eating section of this book to plan your meals for a day.
8) 碳水化合物指数, 7, 12, 13, 16个脂肪, 8, 12, 13, 16个矿物质, 9 Smart Eating 你可以使用这本书的"智能饮食"部分来规划一天的膳食.
Be sure to include healthy foods from each of the three main food groups.
一定要包括三大食品组中每个组的健康食品.
If you eat something from a not-so-good list, try to eat something healthy at the same meal, or have another meal during the day that includes healthier foods.
如果你吃一些不是很好的东西, 尝试吃一些健康的东西在同一顿饭, 或者在白天再吃一顿,包括更健康的食物。
And remember to eat a good breakfast each morning.
记得每天早上吃个好早餐
You’ll have energy all day, and you’ll do better in school.
在学校里会做得更好。
Breakfast _________________________________ _________________________________________ Morning Snack ___________________________ Lunch ____________________________________ _________________________________________ Afternoon Snack __________________________ Dinner ___________________________________ _________________________________________ Bedtime Snack ____________________________ Try This!
早餐时间 页:1 页:1 早间小吃 页:1 午饭 页:1 页:1 下午的点心 页:1 晚饭 页:1 页:1 睡前吃东西 页:1 试试这个!