视频文本

Whole grain pastas have some different characteristics than refined pasta.
全谷物意大利面食相比精细意大利面食有一些不同特点，
So here are some tips that you might consider as you try these new products
这儿有一些建议在你食用这些新产品的时候可供参考
Start with pasta that is thinner in shape
首先尝试细一些的意大利面，
because this will help you get used to the more dense structure of whole grain pasta.
这可以帮助你适应全谷物意大利面的粗糙质地
Be mindful of overcooking your pasta.
小心不要过度烹饪全谷物意大利面
Whole grain pasta may become mushy with over-cooking faster than white pasta.
相比白面做的意大利面，全谷物的在过度烹饪时更容易变成糊状，
Whole grain pasta will have a recognizable taste so pair it with heartier sauces,
全谷物意大利面有明显的味道，可以用可口的酱
chunks of tomatoes, peppercorn, olive and mushrooms.
西红柿块，胡椒子，橄榄和蘑菇改善味道
Add vegetables to your diet as well as matching well with a whole grain pasta.
这既可以增加蔬菜摄取，又可以和全谷物意大利面搭配，
Finally experiment with different brands of whole grain pasta to find the one that suits your liking best.
最后，多尝试不同品牌的全谷物意大利面，找到最合自己口味的，

Now that you understand the different types of carbohydrates in food
现在大家了解了食物中不同种类的碳水化合物
how much should you consume?
应该吃多少呢?
It is generally recommended that about 50 to 60 percent of dietary calories come from carbohydrates.
通常建议饮食中要有50%到60%的能量来自碳水化合物，
These carbohydrates should mainly be from complex carbohydrates which are fruits, vegetables and whole grains.
这些碳水化合物主要应该是复杂碳水化合物，也就是水果，蔬菜和全谷物，
Simple sugars such as table sugar,
简单糖类，像是食糖
brown sugar, honey, molassas and corn syrup should be consumed only in moderation.
红糖，蜂蜜，糖蜜和玉米糖浆要有节制的食用，
It is very important to have carbohydrates in the diet because of the role to provide energy.
饮食中一定要有碳水化合物，因为它能提供能量，
Athletes in particular need carbohydrates to replenish those that are used by muscles during physical activity.
运动员尤其需要碳水化合物补充体育锻炼时肌肉消耗的那些，
Foods that provide complex carbohydrates also tend to have dietary fiber which is beneficial for overall health.
含有复杂碳水化合物的食物往往也含膳食纤维。膳食纤维对整体健康有益，
In summary aim to get more of your carbohydrates from sources of complex carbohydrates
总结一下，要更多的从复杂碳水化合物像是淀粉中获得碳水化合物，
such as starches like whole grain bread and whol greain pasta than from simple carbohydrates.
比如全谷物面包和全谷物意大利面，而要少摄入简单碳水化合物，
And try to consume 25 to 30 grams of fiber in your diet each day.
每天饮食中要尽量摄入25到30克纤维素
Remember that whole grains contain more nutrients
记住，全谷物含有更多营养
and can be identified by looking for the word "whole grain" in the first few words in the ingredient list of food products.
全谷物食品的营养成分表的头几个字中就有"全谷物"
Finally, carbohydrates should comprise 50 to 60 percent of your total daily calories for a healthy balanced diet
最后，每天获得的能量应有50%到60%来自碳水化合物，以保证饮食平衡健康

视频及简介

视频简介：

本节课讲碳水化合物。碳水化合物分为简单碳水化合物和复杂碳水化合物，复杂碳水化合物主要又可分为淀粉和纤维素。本课依次介绍了各种碳水化合物的生理功能和过度摄取可能带来的坏处等，对如何健康食用碳水化合物给出了建议。