[策划] 早餐吃什么？谷物燕麦好处多 (双语)

　　如今，我们都知道燕麦是健康的食品，尤其适合当作早餐。但是，你可能不知道燕麦为什么对健康有益，以及应该选择什么样的燕麦食品。希望你在读完这篇文章之后可以生活得更健康。

　　Nowadays, we know that oats are a reliable part of a healthy, hearty meal, especially at breakfast. However, you may not know just what oatmeal can do for you and just as importantly, what kind of oatmeal to go with. Hopefully, you'll be well on your way to a healthy day after you read this.

　　传统的燕麦粥或麦片食品味道平淡，但它其实不一定非要这样。加入肉桂、姜、南瓜香料或核桃可以既添加风味有可以保住燕麦原有的营养。事实上，核桃可以提供OMEGA-3脂肪酸。你还可以在加入牛奶之后选择各式各样的水果作为辅料。

　　Traditional oatmeal can be a little plain, but it doesn't have to be. Adding cinnamon, ginger, pumpkin spice or walnuts will give it a little extra flavor without taking any of its magic away. In fact, the walnuts will even provide some helpful omega-3 fatty acids. From mixing it with milk to topping it with fruit, there are all sorts of different toppings you can try.

　　很多人因为减肥或其他原因避免摄入谷蛋白，然而其实燕麦中是根本不含谷蛋白的。记住要在购买时查看是否为无谷蛋白的燕麦。燕麦的生长或制作过程也可能会添加谷蛋白。

　　If you're trying to avoid gluten, remember that oats don't have any. Make sure to check for certified gluten-free oats, though. Some growing and processing practices can add gluten, so you'll want to be sure.

　　在食用燕麦食品时，一定要小心速溶燕麦粥。速溶燕麦粥本身并没有坏处，但有些品牌的速溶燕麦粥可能每包含有8茶匙的糖并且钠含量过高。记住在买之前查看一下包装上的营养表。

　　While we're at it, watch out for instant oatmeal. It's not inherently bad, but some brands contain as many as eight teaspoons of sugar per serving and tend to be high in sodium. Make sure to check the nutrition facts on the label before you open your wallet.

　　关于选择燕麦片还是燕麦碎粒这个话题存在一些争论。似乎燕麦片和燕麦碎粒并没有什么区别，所以这是个人口味的问题。燕麦碎粒的口感更像坚果，而燕麦粥偏糊状，也需要煮更长的时间。

　　There's some debate as to whether to go for rolled or steel-cut oats. It doesn't seem to matter health-wise which one your pick, so it's up to your personal taste. Steel-cut oats are known to have a "nuttier" taste and a mushy texture and also take longer to cook.

　　那么，燕麦粥有什么营养呢？

　　So, what's really so healthy about oatmeal?

　　首先，燕麦粥非常有助于控制低密度蛋白，也就是胆固醇。研究表明，经常食用燕麦可以降低大约7％的低密度蛋白胆固醇含量。这也有益于心脏，因为降低胆固醇含量有助于降低心脏疾病的风险。

　　For one thing, oatmeal is famously good at controlling LDL or "bad" cholesterol. Research shows eating oats regularly can reduce your LDL cholesterol levels by about seven percent. This is good news for your heart since keeping these levels down also helps curb your risk of heart disease.

　　而燕麦食品更有助于减肥。燕麦粥富含纤维，可以延长饱腹感的时间，因此减少当天的食物摄入量。

　　If you're trying to lose weight, oatmeal can help you stay on track. Oatmeal's full of fiber, which makes you feel full for longer so you don't get tempted by less healthy foods later in the day.

　　当然，纤维还有助于通便。纤维甚至有助于控制血糖。所以燕麦粥对健康可谓是益处良多。

　　Of course, fiber's also well-known for fighting constipation. But it can even help you control your blood sugar. So there are a lot of lovely things oatmeal can do for your health.

　　English Source: Diply

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