A common saying goes, “You are what you eat.” While it doesn’t mean you’ll literally turn into an ice cream cone after eating one, food choices do make a big difference in your health. __1__ This brings up the following question: Should fruits be juiced or eaten directly? Lately, this has become one of the hot topics of modern nutritional science.
Simply put, eating whole fruits is always the preferable option when it comes to nutrition. The pulp, skin and seeds of whole fruits contain essential nutrients that get left behind during the juice extraction process. One example is flavonoids, substances found in citrus fruits that can lower the risk of heart attack or stroke. Another is dietary fiber, a vital element for maintaining healthy digestion. __2__ That is, consuming whole fruits can reduce your cravings for unhealthy junk food because fruits satisfy your hunger. Another less obvious benefit is exercising for the jaw. Chewing food thoroughly is important to oral health and also aids digestion.
But does that mean fruit juice is bad for you? __3__ Extracting the juice from whole fruits removes the fiber found in their pulp and skin and concentrates their sugar content. This can lead to spikes in blood sugar levels, which endangers those with diabetes and contributes to weight gain. __4__ Juicing whole fruits with yoghurt, milk or vegetables like carrots can slow down the absorption of sugar and makes you feel full for longer.
Photos: Shutterstock I 照片：Shutterstock
Remember that fruit juice shouldn’t replace whole fruits. The recommendation for whole fruit intake is at least two servings per day. Just balance what you eat, and you can reap all the benefits of a varied diet.
有一個常見的說法：「人如其食。」雖然這不代表你吃了冰淇淋甜筒後真的會變成一支甜筒，但食物的選擇的確會對你的健康造成影響。健康飲食中的一個必要食物類別正是水果，但你食用水果的方式很重要。這就帶出了以下這個問題：水果應該榨成汁還是直接吃？最近，這已經變成現代營養學中的其中一個熱門話題。
簡單來說，談到營養，吃完整的水果一直都是更好的選擇。完整水果的果肉、果皮和籽含有必要的養分，而這些養分在榨果汁的過程中會被留下。類黃酮就是一個例子，它存在於柑橘類水果中，可以降低心臟病或中風的風險。另一個例子是膳食纖維，這是維持健康消化的重要要素。吃完整的水果而不是喝果汁也能幫助你調節食慾。換句話說，吃完整的水果可以降低你對不健康垃圾食物的渴望，因為水果能充飢。另一個較不明顯的益處是活動你的下顎。仔細咀嚼食物對口腔健康來說很重要，還有助於消化。
但那樣代表水果汁對你來說不好嗎？這取決於果汁是如何製作的。從完整的水果榨取果汁會去除掉果肉和果皮含有的纖維，使得所含的糖分聚集起來。這可能會導致血糖值飆升，進而危及那些患有糖尿病的人，也會導致體重增加。然而，上述事實不代表你必須完全避免喝果汁。將完整的水果和優格、牛奶或胡蘿蔔之類的蔬菜一起榨成汁可以降低糖的吸收速度，而且會延長飽足感。
記住，水果汁不應該取代完整的水果。建議的完整水果攝取量是一天至少兩份。只要均衡飲食，你就能從多樣化的飲食中獲益。
What Did You Learn?
(A) It depends on how it is prepared.
(B) Eating whole fruits rather than drinking juice also helps you regulate your appetite.
(C) However, the above-mentioned facts do not mean that you must completely avoid juice.
(D) One of the food groups necessary for a healthy diet is fruits, but the way you consume them matters.
答案：
1. (D)
2. (B)
3. (A)
4. (C)
Words in use
1. literally adv. 真正地，確實地
The children found the joke so funny; they were literally rolling on the floor with laughter.
那群孩子覺得該笑話很好笑；他們真的是笑倒在地。
2. nutritional a. 營養相關的
nutritional science 營養學
nutrition n. 營養（不可數）
nutrient n. 養分，營養物（可數）
Nutritional supplements can be helpful but shouldn’t replace normal meals.
營養補充品可以是有幫助的，但不該取代平常的飲食。
Even today, more than 10 percent of the population suffers from poor nutrition.
即使到了今日，仍有超過 10% 的人口營養不良。
Baby foods should be rich in nutrients.
寶寶食品應富含營養物。
3. preferable a. 更好的，較合適的
Jobs with flexible working hours are preferable nowadays.
現今，有彈性工時的工作是更好的。
4. extraction n. 榨出；拔出；抽出
extract vt. 榨取；提取；取出
extract A from B 從B榨取∕提取∕取出A
Automatic juicers make juice extraction easy.
自動果汁機讓榨果汁變得容易。
Scientists are working on extracting clean drinking water from seawater.
科學家們正在努力從海水提取出乾淨的飲用水。
5. digestion n. 消化
Foods rich in fiber can aid digestion.
富含纖維的食物有助消化。
Practical Phrases
1. make a (adj.) differenc
造成（……的）影響
Every vote in an election can make a difference.
選舉中，每一票都能造成影響。
2. Simply put, S + V 簡單來說，……
= To put it simply, S + V
The car’s price is too high. Simply put, I cannot afford it now.
那臺車的價格太高了。簡單來說，我現在負擔不起。
3. leave behind... / leave... behind
遺留∕丟棄……
Sherry left behind unhappy memories and headed to another city to start a new life.
雪莉拋下不愉快的回憶，前往另一座城市開始新生活。
4. reap the benefits 獲得益處∕好處
reap vt. 獲得；收獲
Many companies are now hoping to reap the benefits of co-branding.
現在有許多公司都希望能從聯名獲益。
聽文章朗讀及講解: https://ivy.pse.is/455bfu
本文出自常春藤解析英語雜誌: www.ivy.com.tw
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