舌尖美食文化
不饿的时候吃零食，很容易发胖
Sometimes a snack quiets your growling stomach. But sometimes you just feel like munching，even though you're not really hungry.French researchers recently found that this second type of snack attack is harder on your waistline.
有时，吃点零食能让你的肚子不再咕咕叫。但有些时候，你只是想要吃点东西，尽管你并不饿。法国研究人员最近发现，第二种情况很容易让你发胖。
That's because when you eat without being hungry，blood sugar and insulin work differently than when you are hungry.
这是因为当你不饿的状态下吃东西时，血糖和胰岛素的变化与你饥饿的时候是不同的。
First，let's see what happens when you're hungry. Low blood sugar can trigger that hungry feeling.When you eat，your blood sugar rises，satisfying your hunger and prompting your pancreas to secrete insulin.Insulin's job is to transport sugar from the bloodstream into your body cells.Hours later，after insulin has moved enough sugar into the cells and leveled off，your blood sugar dips and you feel hungry again.
首先，让我们看看当你饥饿时的情况。这时，低血糖会让你产生饥饿的感觉。在你吃东西的时候，你的血糖会上升，消除你的饥饿感并促使胰脏分泌胰岛素。胰岛素的作用是把血液中的糖分运送到你体细胞中。几小时后，当胰岛素把足够多的糖分送入细胞内并趋于稳定时，你的血糖量就会降下来，然后你又会开始感到饥饿。
But let's say you snack before you feel hungry again. What happens to your blood sugar then？The French study found that if people snacked without being hungry，their blood sugar stayed the same as if they hadn't snacked at all.Why？Since the pancreas is still secreting insulin to transport blood sugar from the previous meal，it's easily stimulated to secrete a little more insulin.
让我们再来说一说当你不饿时吃零食的情况吧。你的血糖会怎样变化呢？法国研究表明，如果人们在不饿的情况下吃零食，他们的血糖会保持不变，就像自己从没吃过零食一样。为什么会这样呢？这是由于胰脏仍在分泌胰岛素来输送上一顿饭中的血糖，这时候吃零食很容易刺激胰脏分泌更多的胰岛素。
People's insulin levels rose，but their blood sugar stayed the same. So，they got hungry at about their usual time，and ate just as much as when they didn't snack.
人体的胰岛素含量会上升，但是血糖浓度却保持不变。因此，人们仍然会在平常吃饭的时间感到饥饿，饭量与他们不吃零食时一样多。
If you're like the folks in the study，snacking when you're hungry is okay. But when you're not hungry，snacking probably won't satisfy you or make you eat less later.Instead，it'll prompt you to loosen that belt a bit.
如果你和那些人一样，在饿的时候才吃零食，是可以的。但如果你不饿，吃零食可能不会给你饱足感或者让你随后少吃点。相反，它会让你敞开胃口，吃得更多。
Unit 5 Balanced Nutrition 营养均衡
舌尖美词汇
nutrition
营养
calorie
卡路里
protein
蛋白质
carbohydrate
碳水化合物
vitamin
维生素
green vegetable
绿色蔬菜
starchy food
淀粉食物
dairy product
乳制品
cereal
谷类食物
minerals
矿物质
calcium
钙
ferrum
铁
additive
添加剂
quota
定量
舌尖美食句
It's important to keep a balance in nutrition.
营养均衡很重要。
Calories come from three main sources：carbohydrates，proteins and fats.
卡路里有3种主要来源：碳水化合物、蛋白质和脂肪。
A healthy，balanced diet is integral for weight control.
健康的营养均衡的饮食是减肥的最基本要求。
You should eat more vegetables and fruits to get enough vitamins.
你应该多吃点蔬菜水果，摄取足量的维生素。
Do you eat a lot of meat everyday？
你每天都吃很多肉吗？
We should have enough starchy food to intake fiber，vitamins and minerals.
我们应该食用足够的淀粉食物以摄取纤维、维生素和矿物质。
Foods that may boost brain function and development include dairy products，fruits，leafy green vegetables，fish，nuts and liver organ.
能促进人脑的机能和生长的食物包括乳制品、水果、绿叶蔬菜、鱼、果仁和动物肝脏。
She is not fussy about her food.
她不挑食。
Water is also vital nutrients of the body.
水也是人体的重要营养成分。
Eating cereals and fruit will give you plenty of fiber in your diet.
吃谷类食物和水果能多摄取纤维。
舌尖聊美食
Conversation 1
Elaine：Oh，Anna. You said you're on a diet，but look at the food on your tray！
Anna：What's wrong with it？
Elaine：You should keep a balance in nutrition.
