视频文本

Consuming too much sodium can lead to hypertension which predisposes to other conditions
食用过多钠会导致高血压，高血压会引发其他疾病
including stroke, heart attack and kidney failure.
比如中风，心脏病和肾功能衰竭
Reading nutrition labels can assist you in avoiding foods containing high amounts of sodium.
阅读营养成分表可以帮助你避免含钠量高的食物
Hypertension is a multi-faceted problem that is defined as a systolic/diastolic pressures of greater than 140 over 90.
高血压是个多方面的问题，收缩压/舒张压高于140/90时即为高血压，
In some individuals blood pressure is increased by consuming dietary sodium.
一些人食用钠会使血压升高，
However, in others sodium intake does not affect blood pressure.
但是其他人摄取钠并不影响血压，
If hypertension develops reducing sodium intake should be the first therapy.
如果出现高血压，第一步治疗就是要减少钠的摄取，
It is important to know that reducing sodium may not correct the hypertension and medications may be necessary.
但是也要知道少吃钠可能不会使血压回落，还可能需要药物治疗，
Foods that contain hidden amounts of sodium contain canned soups, pickles, sauces and gravies,
一些食物暗藏着钠，这些食物包括罐头汤，泡菜，酱汁，肉汁
as well as cheese and processed meats.
还有起司和加工过的肉，
Regular exercise is also very important to reduce hypertension.
经常锻炼对于预防和降低高血压也很重要

Iron is required in small amounts.
人体需铁量很小，
Therefore it is a micronutrient.
因此铁是微量元素，
Iron is part of the molecule heme found in hemoglobin in red blood cells.
铁是血红素的一部分，血红素位于红细胞中的血红蛋白上
The function of heme is to bind oxygen so that it can be delivered throughout the body.
血红素的作用是携带氧将其运往全身各处，
If the body lacks sufficient iron not enough heme can be made leading to anemia.
如果身体缺铁就无法制造足够的血红素，从而导致贫血
Anemia causes fatigue, shortness of breath and apathy.
贫血会导致乏力，气促和注意力下降
The amount of iron required to prevent anemia is 200 to 400 mg per day.
预防贫血所需的铁是每天200到400mg
It is estimated that the average amount of iron absorbed from the American diet
据估计美国人从食物中吸收的铁
is about 10 to 20 percent of what is actually present in foods.
只占食物中实际所含铁的10%到20%
Food iron comes in two forms: heme and non-heme.
食物中的铁有两种形式:血红素铁和非血红素铁，
Heme iron is easily absorbed from the foods in which it is present.
血红素铁很容易从食物中吸收
Animal foods, particularly meat, fish and poultry contain mainly heme iron.
动物性食品，尤其是肉，鱼和禽类中的铁主要是血红素铁，
Absorption of non-heme iron is much lower than heme iron.
相比血红素铁，非血红素铁的吸收率低得多
Plant foods contain mainly non-heme iron.
植物性食品主要含非血红素铁，
Interactions with other components in foods can reduce non-heme absorption.
与食物中其他成分的相互作用会抑制非血红素铁
Foods high in fiber such as vegetables and bean
的吸收，富含纤维素的食物(比如蔬菜和豆类)
or foods rich in tannins such as coffee, tea and chocolate bind iron and prevent it from being absorbed.
以及富含单宁酸的食物(像是咖啡，茶和巧克力)会与铁结合，妨碍铁被吸收
On the other hand consuming acidic foods such as orange juice with non-heme iron can increase the absorption.
而食用橙汁等酸性食品可以增加非血红素铁的吸收
So a great way to optimize iron absorption would be to consume orange juice with a fortified breakfast cereal.
所以增加铁吸收率的一个好方法是喝橙汁的同时食用强化早餐谷物

视频及简介

视频简介：

本节课介绍矿物质（无机盐），依次讲了钙、镁、钾、钠、铁、铜、锌和硒的作用、缺乏带来的影响、以及如何从食物中获取足够的矿物质。