玉米有多健康？

今天你练听力了吗？

🤔️小作业：

1. According to the passage, which of the following is true about insoluble fiber in corn?

A. It is completely broken down by the stomach and small intestine.

B. It provides direct energy to the human body through digestion.

C. It helps maintain regularity by adding bulk to stool.

D. It is only found in the outer shell of the corn kernel.

无注释原文：

How Healthy Is Sweet Corn?

From: The New York Times

Corn sometimes gets a bad rap on the health front. (It gives us high-fructose corn syrup, after all.)

It promotes digestion.

One cup of sweet corn contains about three grams of fiber. The bottom of the kernel and its outer shell are particularly high in insoluble fiber, said Dr. Rui Hai Liu, a professor of food science at Cornell University. Because your stomach and small intestine can't break down insoluble fiber, it remains intact as it moves through your digestive system. This helps keep you regular.

“Insoluble fiber can help bulk the stool and ease constipation,” said Candice Schreiber, a clinical dietitian at the Ohio State University Comprehensive Cancer Center. It's normal to see undigested kernels in stool if you happen to swallow a few without chewing them, she said. Even though our bodies don't break down insoluble fiber, good bacteria in the colon — key players in a healthy gut microbiome — still feed on the undigested material.

Getting enough fiber may help lower your colon cancer risk, Ms. Schreiber said. And it's been shown to reduce the risk of diabetes and coronary heart disease. While recommendations vary depending on age and sex, most people should try to eat at least 21 to 38 grams of fiber daily.

It's a good source of energy.

When it's harvested early on, while its kernels are still tender and juicy, corn is considered a starchy vegetable. (Corn used for popcorn, corn flour and cornflakes is harvested later, once its kernels dry out, and is considered a grain.)

Starchy vegetables — think potatoes and peas, along with corn — generally contain more carbohydrates and calories than non-starchy vegetables like leafy greens, carrots and peppers, Ms. Schreiber said. One cup of corn has about 27 grams of carbohydrates and 125 calories.

Dr. Baylin said that starchy vegetables can be a healthier source of carbs and calories than those coming from sugar or ultra-processed foods. What's more, some of the starch in corn is resistant starch, which supports a healthy microbiome and helps your body regulate blood sugar.

It contains a wide range of vitamins and minerals.

Experts said sweet corn doesn't have especially high levels of any one vitamin or mineral. But taken together, corn's micronutrients can help your body function and keep you healthy. For instance, Ms. Schreiber said corn contains respectable amounts of vitamins A and C, which promote bone and immune-system health. One cup of corn also contains 934 micrograms of lutein and zeaxanthin (less than peas, but more than carrots), which may support your eyesight.

Corn is also a good source of the heart-healthy mineral magnesium, Dr. Liu said. Studies suggest that people who don't get enough magnesium could be at greater risk of developing heart disease.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

How Healthy Is Sweet Corn?

From: The New York Times

Corn sometimes gets a bad rap on the health front. (It gives us high-fructose corn syrup, after all.)

在健康方面，玉米有时名声不佳。（毕竟，它给我们带来了高果糖玉米糖浆。）

sweetcorn /ˈswiːt.kɔːn/ 表示“甜玉米”，英文解释为“the yellow seeds of a particular type of maize plant, eaten as a vegetable”

rap /ræp/ 熟词僻义，表示“看法，评价；反响”，英文解释为“a judgment or a reaction”举个🌰：The new show got a bum/bad rap (= was severely criticized) in all the papers. 这个新的节目被各家报纸骂了个狗血喷头。

fructose /ˈfrʊk.təʊs/ 表示“（蜂蜜、果汁中的）果糖”，英文解释为“a type of sugar found in honey and many fruits”

syrup /ˈsɪr.əp/ 表示“浓糖水，糖浆”，英文解释为“a very sweet, thick liquid”举个🌰：Make a syrup by boiling 100 g sugar in 300 ml water. 煮沸300毫升含100克糖的水，制成糖浆。

It promotes digestion.

它能促进消化。

digestion /daɪˈdʒes.tʃən/ 表示“消化；消化能力”，英文解释为“the process by which your body digests food, or your ability to digest food”举个🌰：Discover how eating raw food helps balance your body and aids digestion. 弄清楚为什么生吃食物有助于身体的营养平衡并能促进消化。

One cup of sweet corn contains about three grams of fiber. The bottom of the kernel and its outer shell are particularly high in insoluble fiber, said Dr. Rui Hai Liu, a professor of food science at Cornell University. Because your stomach and small intestine can't break down insoluble fiber, it remains intact as it moves through your digestive system. This helps keep you regular.

一杯玉米含有约三克纤维。康奈尔大学食品科学教授刘瑞海（音）博士说，玉米粒底部和外壳的不可溶性膳食纤维含量特别高。由于胃和小肠无法分解不可溶性膳食纤维，它在穿过消化系统时会保持完整。这有助于保持规律排便。

美式 fiber 英式 fibre /ˈfaɪ.bər/ 表示“（植物或人造物的）纤维，丝”，英文解释为“any of the thread-like parts that form plant or artificial material and can be made into cloth”举个🌰：The fibres are woven into fabric. 纤维被织成织物。

kernel /ˈkɜː.nəl/ 1）表示“（坚果可食用的）仁，核”，英文解释为“the part of a nut that is inside the shell and can be eaten”

2）表示“（玉米的）颗粒，粒”，英文解释为“the whole seed of the maize plant”

3）表示“核心，中心，要点”，英文解释为“the most important part of something, although it might not always be easy to find”举个🌰：There is often a kernel of truth in what they say. 他们的话里常常包含些真理。

insoluble /ɪnˈsɒl.jə.bəl/ 1）表示“（问题）无法解决的”，英文解释为“(of a problem) so difficult that it is impossible to solve”举个🌰：Traffic congestion in large cities seems to be an insoluble problem. 大城市的交通堵塞问题似乎无法解决。

2）表示“（物质）不能溶解的”，英文解释为“(of a substance) impossible to dissolve”举个🌰：These minerals are all insoluble in water. 这些矿物质都不溶于水。

small intestine /ˌsmɔːl ɪnˈtes.tɪn/ 表示“小肠”，英文解释为“the upper part of the bowels between the stomach and the large intestine”

intact /ɪnˈtækt/ 表示“完好无损；完整；完整无缺的；未经触动的”，英文解释为“ complete and not damaged”举个🌰：Most of the house remains intact even after two hundred years. 虽然过了两百年，这房子的大部分还保持完好。He emerged from the trial with his reputation intact. 他受审获释，名誉丝毫未受损害。

🎬《奇异博士》（Doctor Strange）中的台词提到的：Cranial nerves intact. 脑神经完好无损。

“Insoluble fiber can help bulk the stool and ease constipation,” said Candice Schreiber, a clinical dietitian at the Ohio State University Comprehensive Cancer Center. It's normal to see undigested kernels in stool if you happen to swallow a few without chewing them, she said. Even though our bodies don't break down insoluble fiber, good bacteria in the colon — key players in a healthy gut microbiome — still feed on the undigested material.

“不可溶性膳食纤维可以帮助增加粪便体积，缓解便秘，”俄亥俄州立大学综合癌症中心的临床营养师坎迪斯·施莱伯说。她说，如果不经嚼碎就吞下几粒玉米，在粪便中看到未消化的玉米粒是正常的。尽管人体无法分解不可溶性膳食纤维，结肠中的有益细菌（健康肠道微生物群的关键成分）仍然会以这些未消化的物质为食。

bulk /bʌlk/ 1）表示“巨大的东西；大块，大团”，英文解释为“something or someone that is very large”举个🌰：She eased her large bulk out of the chair. 她缓缓地将她那庞大的身躯从椅子上挪开。

2）表示“大规模；大量”，英文解释为“large size or mass”举个🌰：It was a document of surprising bulk. 这是一份篇幅惊人的文件。

作动词，表示“使……体积增大”或“增加……的蓬松度/容积”。

stool /stuːl/ 1）表示“粪便”，英文解释为“a piece of solid waste from the body”举个🌰 He told the doctor he had been passing bloody stools. 他告诉医生他便血。

2）stool /stuːl/ 表示“凳子”，英文解释为“a seat without any support for the back or arms”如：a bar/kitchen/piano stool 吧台/厨房/钢琴凳。

constipation /ˌkɒn.stɪˈpeɪ.ʃən/ 表示“便秘”，英文解释为“a condition which makes someone unable to empty their bowels as often as they should”如：to get/have/suffer from constipation 患上/有/患有便秘。

colon /ˈkəʊ.lɒn/ 表示“结肠”，英文解释为“the lower and bigger half of the bowels in which water is removed from solid waste”

microbiome /ˌmaɪ.krəʊ.ˈbaɪ.əʊm/ 表示“微生物组，微生物群系”，英文解释为“the microorganisms (= living things too small to be seen) that exist in a particular environment or in the human body”举个🌰：A Human Microbiome Project is planned to sequence the DNA of the many bacterial species present in humans. “人类微生物菌落项目”计划对存在于人类体内的许多细菌种类的 DNA 进行测序。

Getting enough fiber may help lower your colon cancer risk, Ms. Schreiber said. And it's been shown to reduce the risk of diabetes and coronary heart disease. While recommendations vary depending on age and sex, most people should try to eat at least 21 to 38 grams of fiber daily.

施莱伯说，摄入足够的膳食纤维可能有助于降低患结肠癌的风险。并且有证据表明它可以降低患糖尿病和冠心病的风险。虽然建议摄入量因年龄和性别而异，但大多数人每天应尽量摄入至少21到38克膳食纤维。

Coronary heart disease表示“冠心病”（a heart condition in which there is less than normal flow of blood through the coronary arteries (= thick tubes that supply blood to the heart), often causing chest pain and damage to the heart）。

It's a good source of energy.

它是良好的能量来源。

When it's harvested early on, while its kernels are still tender and juicy, corn is considered a starchy vegetable. (Corn used for popcorn, corn flour and cornflakes is harvested later, once its kernels dry out, and is considered a grain.)

当玉米在早期被收获、玉米粒还很鲜嫩多汁时，它被视为一种淀粉类蔬菜。（用于制作爆米花、玉米粉和玉米片的玉米是在后期收获的，玉米粒已经变干，被视为一种谷物。）

tender /ˈten.dər/ 作动词，表示“提出；提供”，英文解释为“to give or offer something”举个🌰：Please tender the exact fare. 请如数交费。The health minister has tendered her resignation (= has offered to leave her job). 卫生部长已提交辞呈。

作形容词，1）表示“温柔的；温情的；关怀的；慈爱的”，英文解释为“gentle, loving, or kind”如：a tender look/smile 温柔的眼神/微笑，举个🌰：What you need is some tender loving care. 你需要的是体贴入微的关怀。

2）表示“（身体部位）疼痛的，一触即痛的”，英文解释为“(of part of the body) painful, sore, or uncomfortable when touched”举个🌰：My arm was very tender after the injection. 打针后我的胳膊一碰就疼。

3）表示“（肉或蔬菜）嫩的，软的”，英文解释为“(of meat or vegetables) easy to cut or chew (= crush with the teeth)”举个🌰：My steak was beautifully tender. 我的牛排做得很嫩，好极了。

4）表示“（植物）娇嫩的，不抗寒的”，英文解释为“Tender plants are easily damaged by cold weather.”

starchy /ˈstɑː.tʃi/ 1）表示“淀粉的”，英文解释为“containing a lot of starch”如：starchy foods 含淀粉的食物。

2）表示“刻板的，拘谨的”，英文解释为“behaving in a formal way and without humour”举个🌰：Museums are trying to shake off their starchy image. 博物馆正努力摆脱其或多或少有点刻板的形象。

Starchy vegetables — think potatoes and peas, along with corn — generally contain more carbohydrates and calories than non-starchy vegetables like leafy greens, carrots and peppers, Ms. Schreiber said. One cup of corn has about 27 grams of carbohydrates and 125 calories.

施莱伯说，土豆、豌豆以及玉米等淀粉类蔬菜通常比绿叶蔬菜、胡萝卜和甜椒等非淀粉类蔬菜含有更多的碳水化合物和卡路里。一杯玉米含有约27克碳水化合物和125卡路里。

carbohydrate /ˌkɑːbəʊˈhaɪdreɪt/表示“碳水化合物; 含碳水化合物的食物”，英文解释为“Carbohydrates are substances, found in certain kinds of food, that provide you with energy. Foods such as sugar and bread that contain these substances can also be referred to as carbohydrates. ”如：carbohydrates such as bread, pasta, or potatoes. 含碳水化合物的食物，如面包、意大利面或马铃薯。

Dr. Baylin said that starchy vegetables can be a healthier source of carbs and calories than those coming from sugar or ultra-processed foods. What's more, some of the starch in corn is resistant starch, which supports a healthy microbiome and helps your body regulate blood sugar.

贝林表示，与糖或超加工食品相比，淀粉类蔬菜是更健康的碳水化合物和卡路里来源。此外，玉米中的一些淀粉属于抗性淀粉，有助于维持健康的肠道菌群，并帮助身体调节血糖。

It contains a wide range of vitamins and minerals.

它含有多种维生素和矿物质。

vitamin /ˈvɪt.ə.mɪn/ 表示“维生素；维他命”，英文解释为“any of a group of natural substances that are necessary in small amounts for the growth and good health of the body”如：a vitamin pill 维生素片。

mineral /ˈmɪn.ər.əl/ 1）表示“矿物”，英文解释为“a valuable or useful chemical substance that is formed naturally in the ground” 

2）表示“（人体所需的）矿物质”，英文解释为“a chemical that your body needs to stay healthy”举个🌰：A healthy diet should supply all necessary vitamins and minerals. 一份健康的饮食应该提供所有必要的维生素和矿物质。

Experts said sweet corn doesn't have especially high levels of any one vitamin or mineral. But taken together, corn's micronutrients can help your body function and keep you healthy. For instance, Ms. Schreiber said corn contains respectable amounts of vitamins A and C, which promote bone and immune-system health. One cup of corn also contains 934 micrograms of lutein and zeaxanthin (less than peas, but more than carrots), which may support your eyesight.

专家表示，玉米中没有任何一种特定的维生素或矿物质含量特别高。但综合来看，玉米中的微量营养素可以帮助身体正常运作并保持健康。例如，施莱伯说，玉米含有数量可观的维生素A和维生素C，能够促进骨骼和免疫系统的健康。一杯玉米还含有 934微克的叶黄素和玉米黄质（低于豌豆，但高于胡萝卜），这可能有助于保护视力。

Micronutrient表示“微量营养素”，它是人体需要量很少（通常以毫克或微克计），但必不可少的营养物质。与之相对的是macronutrient（宏量营养素），即蛋白质、碳水化合物和脂肪——这些人体需要量较大。

immune system /ɪˈmjuːn ˌsɪs.təm/ 表示“免疫系统”，英文解释为“the cells and tissues in the body that make it able to protect itself against infection”

Corn is also a good source of the heart-healthy mineral magnesium, Dr. Liu said. Studies suggest that people who don't get enough magnesium could be at greater risk of developing heart disease.

刘瑞海说，玉米也是有益心脏健康的矿物质镁的良好来源。研究表明，镁摄入不足者患心脏病的风险可能更高。

magnesium /mæɡˈniː.zi.əm/ 表示“（化学元素）镁”，英文解释为“a chemical element that is a silver-white metal. Magnesium burns very brightly and is used in making fireworks.”

- 词汇盘点 -

- 词汇助记 By AI -

LearnAndRecord

2015年2月8日

2026年6月20日

第4151天

每天持续行动学外语