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✶喝果汁等於吃水果? 還差得遠呢!Fruit Juice vs Whole Fruits: Which Is Best?

Fruit Juice vs Whole Fruits: Which Is Best?
#篇章結構 #健康 #飲食
1/22 解析英語

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喝果汁等於吃水果? 還差得遠呢!Fruit Juice vs Whole Fruits: Which Is Best?
  有一個常見的說法:「人如其食。」
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        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 and 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.

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     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 spikesin 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.  

    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.

(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


 

 ↓  完整文章版本(無挖空)

        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. One of the food groups necessary for a healthy diet is fruits, but the way you consume them matters.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 and can lower the risk of heart attack or stroke. Another is dietary fiber, a vital element for maintaining healthy digestion. Eating whole fruits rather than drinking juice also helps you regulate your appetite. 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? It depends on how it is prepared. Extracting the juice from whole fruits removes the fiber found in their pulp and skin and concentrates their sugar content. This can lead to spikesin blood sugar levels, which endangers those with diabetes and contributes to weight gain. However, the above-mentioned facts do not mean that you must completely avoid juice. Juicing whole fruits with yoghurt, milk, or vegetables like carrots can slow down the absorption of sugar and makes you feel full for longer.  

    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.

單字片語整理

Words in Use
juice
[dʒus]
n. 果汁
difference
[ˋdɪfərəns]
n. 差別
digestion
[dəˋdʒɛstʃən]
n. 消化作用
concentrate
[ˋkɑnsɛn͵tret]
n. 濃縮物
.vt. & vi. 集中
preferable
[ˋprɛfərəb!]
a. 更合意的,更好的(與介詞 to 並用)
endanger
[ɪnˋdendʒɚ]
.vt. 使有危險,危及
nutrition
[n(j)uˋtrɪʃən]
n. 營養 (不可數)
nutrient
[ˋn(j)utrɪənt]
a. 營養的,滋養的
n. 養分
intake
[ˋɪn͵tek]
n. . 攝取量;吸氣
literally
[ˋlɪtərəlɪ]
adv. . 照字面地,直譯地;真正 / 確實地
serving
[ˋsɝvɪŋ]
n. (點心、飯菜等的)一人份(可數)(= helping)
extract
[ɪkˋstrækt]
n. 萃取物
vt. 提煉;摘錄;獲取(情報、錢)
reap
[rip]
vt. 收割;獲得(好處、利益)
diabetes
[͵daɪəˋbitiz]
n. . 糖尿病
content
[ˋkəntɛnt]
n. (書、演講的)內容(不可數);內容物(恆用複數);目錄(恆用複數)
spike
[spaɪk]
n. (數量或比率的)激增
nutritional
[njuˋtrɪʃən!]
a. 營養的
thoroughly
[ˋθɝolɪ]
adv. 徹底地,完全地
absorption
[əbˋsɔrpʃən]
n. 吸收
extraction
[ɪkˋstrækʃən]
n. 榨出;拔出;抽出
craving
[ˋkrevɪŋ]
n. 渴望(常與介詞 for 搭配)
pulp
[pʌlp]
n. 果肉
flavonoid
[ˈflævəˌnɔɪd]
n. 類黃酮(存在於蔬菜、水果 中,被公認為最強的抗氧化劑之一)
citrus
[ˋsɪtrəs]
a. 柑橘屬植物的
n. 柑橘類
yoghurt
[ˋjogɚt]
n. 優格
Practical Phrases
extract A from B
 從 B 提煉 A;從 B 摘錄 A

Our olive oil is extracted from fine olives and processed in our own factory. 我們的橄欖油是由精選的橄欖中所提煉出來,然後在我們自 己的工廠內加工的。

The following paragraph was extracted from the writer’s latest book. 下面這段話摘錄自該作者最新的書。

leave... behind / leave behind...
 拋下⋯⋯;留下⋯⋯

Sam could not leave behind the fun of city life, so he chose to work in the big city.
山姆無法拋下都市生活的樂趣,所以選擇在大城市工作。

simply put
 簡單地說
= to put it simply

Tony is currently occupied. Simply put, he can't go to your party tonight.
東尼現在很忙。簡單地說,他無法前往你今晚的派對。

make a difference
 有影響;使有所差別

Nothing you said made a difference in Tom's decision.
你所說的話對湯姆的決定沒有任何影響

Simply put, S + V
 簡單來說,⋯⋯

Simply put, there is no shortcut to learning English.
簡單來說,學習英文沒有捷徑。

reap the benefits
 獲得益處/好處
citrus fruit
 柑橘類水果
dietary fiber
 膳食纖維

1. 第一題空格應選 (D)
 理由 
a. 本空格在測試對段落語意連貫性的掌握,空格前一句表示食物的選擇會影響健康,而空格後一句提出水果應該榨成汁還是直接吃這個問題,可推測空格應提及健康與水果的關聯,且應與怎麼吃水果有關。
b. 選項 (D) 表示,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,語意連貫且符合推測,選項中的 the way(方式)即是後一句問題問的榨成汁或是直接吃,故答案應選 (D)。

2. 第二題空格應選 (B)
 理由 

a. 本空格在測試對段落語意連貫性的掌握,本段旨在探討吃完整水果比較好的原因,空格前舉類黃酮和膳食纖維為例,而空格後一句以 That is(換句話說)開頭以詳加描述空格所述的狀況,可推測空格
應舉例吃完整水果的益處,且與降低想吃垃圾食物的渴望有關。
b. 選項 (B) 表示,吃完整的水果而不是喝果汁也能幫助你調節食慾,語意連貫且符合推測,選項中的
regulate your appetite(調節你的食慾)也與後一句的 reduce your cravings for unhealthy junk
food(降低你對不健康垃圾食物的渴望)相呼應,故答案應選 (B)。

3. 第三題空格應選 (A)
 理由 

a. 本空格在測試對段落語意連貫性的掌握,在前一段介紹完吃完整水果的益處後,本段以問句開頭,詢問水果汁是不好的嗎?而空格後一句描述將完整水果榨成汁會去除有益的纖維及聚集所含的糖分,可推測空格應與水果被榨成果汁的過程有關。
b. 選項 (A) 表示,這取決於果汁是如何製作的,語意連貫且符合推測,選項中的 it 指的即是前一句問題中的 fruit juice(水果汁),故答案應選 (A)。

4. 第四題空格應選 (C)
 理由 

a. 本空格在測試對段落語意發展的掌握,空格前指出水果被榨成果汁後所剩餘的糖分對人體有害,而空格後一句提到完整的水果若與優格、牛奶或蔬菜一起榨汁有好處,可推測空格內容應是轉折,表示水果汁不一定只有壞處。
b. 選項 (C) 表示,然而,上述事實不代表你必須完全避免喝果汁,語意連貫且符合推測,選項中的
above-mentioned facts(上述事實)即是空格前提到的榨果汁過程會去除完整水果的纖維並聚集糖
分,故答案應選 (C)。


 

bring up... / bring... up  提起/談到⋯⋯
The manager brought up an issue and hoped that we could solve it as soon as possible.
經理提到了一個問題,還希望我們能盡快解決。


以下介紹 bring up 後面接「事物」與「人」的其他常見意思:

搭配「事物」的意思
a. 表「(在電腦上)叫出⋯⋯」。
Clicking the arrow on the webpage will bring up the search bar.
點擊頁面上的箭頭就能叫出搜尋欄。
b. 表「嘔出/吐出⋯⋯」。
My sister brought up everything she had eaten during the long drive.
我妹在那長途車程中吐出了她先前吃的所有東西。
搭配「人」的意思
c. 表「養育某人;教育某人」。
Will's grandparents brought him up after his parents died in a tragic car accident.
威爾的雙親死於一場悲慘的車禍後,他便由祖父母養大。
I was brought up to be polite and respectful to others.
我被教育要對他人有禮且尊重。
d. 表「使某人出庭受審」。
The man charged with robbery was brought up to the court.
那名被指控竊盜的男子上法庭受審。
e. 表「使某人突然停止(移動或談話)」。
Dylan tried to explain his mistake, but his leader brought him up and just asked him to fix it.
狄倫試圖解釋自己犯的錯,但他的上司打斷他,只要他解決問題。

    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。

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