蘑菇有多健康？

今天你练听力了吗？

🤔️小作业：

1. According to the passage, which of the following is true about the beta-glucan in mushrooms?

A. It is identical to the beta-glucan found in oats and barley.

B. It primarily helps lower cholesterol and reduce blood sugar spikes.

C. It is a type of fiber that supports the immune system.

D. It is easily digested and reaches the colon quickly.

无注释原文：

How Healthy Are Mushrooms?

From: The New York Times

Nutritionally speaking, mushrooms are in a class of their own.

They have two unique types of fiber.

Mushrooms have a good amount of fiber, particularly a type known as beta-glucan, said Dr. Arrigo Cicero, the director of the School on Human Nutrition at the University of Bologna in Italy.

Beta-glucan is commonly found in grains like oats and barley and is tied to lower cholesterol levels and reduced blood sugar spikes. But mushrooms contain an unusual type of beta-glucan that seems to support the immune system instead, Dr. Cicero said.

Mushrooms also contain chitin, a fiber mainly found in the shells of insects and crustaceans. Because chitin isn't easily digested, it makes its way to the colon, where it can help support the gut microbiome.

Most Americans don't get enough fiber, but eating more mushrooms can be an easy way to boost your consumption and diversify the sources, said Meghan Laszlo, a cancer dietitian at Cedars-Sinai in Los Angeles. There are about four grams of fiber in roughly one cup of raw shiitake mushrooms; experts recommend 21 to 38 grams daily, depending on your age and sex.

They contain powerful antioxidants.

Mushrooms are exceptionally rich in ergothioneine and glutathione, two important antioxidants that help your cells defend against everyday wear and tear, said Robert Beelman, the director of the Center for Plant and Mushroom Foods for Health at Penn State.

While our bodies can produce glutathione, we get ergothioneine only from food, and mushrooms — enoki and king oyster, in particular — have some of the highest levels of any food.

In one study that tracked more than 3,000 participants over 21 years, higher ergothioneine levels in the blood were linked to a lower risk of heart disease and early death. Other research has found that people with mild cognitive impairment and frailty tend to have low levels of ergothioneine. While the findings don't prove that ergothioneine is directly responsible for these health effects, they align with the idea that antioxidants shield cells from damage and support immune function, Dr. Beelman said.

This may also be why some research has tied higher mushroom consumption to a lower risk of cancer, Ms. Laszlo said.

They're rich in B vitamins and can make vitamin D.

Mushrooms are good sources of several B vitamins that are important for metabolism and supporting your nervous system, Ms. Laszlo said.

And they can produce vitamin D — a trick almost no other food can pull off. Vitamin D is important for immune function, heart health and muscle strength, but it's naturally found in very few foods. Most mushrooms in the grocery store don't contain much of it either, since they're typically grown in the dark. “But if your mushrooms sunbathe, they can produce vitamin D like humans can,” said Dr. Tim Spector, an epidemiologist at King's College London.

To try it, place your mushrooms outside in direct sunlight before cooking them, Ms. Laszlo said. Aim for anywhere from 15 minutes to an hour, and slice your mushrooms beforehand, to expose more surface area. Under the right conditions, a cup of raw mushrooms can generate enough vitamin D to satisfy the recommended daily amount.

- ◆ -

注：完整题目见本文开头；中文文本为AI翻译，仅供参考

含注释全文：

How Healthy Are Mushrooms?

From: The New York Times

Nutritionally speaking, mushrooms are in a class of their own.

从营养学角度来说，蘑菇独树一帜。

They have two unique types of fiber.

蘑菇含有两种独特的膳食纤维。

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。

Mushrooms have a good amount of fiber, particularly a type known as beta-glucan, said Dr. Arrigo Cicero, the director of the School on Human Nutrition at the University of Bologna in Italy.

意大利博洛尼亚大学人类营养学院院长阿里戈·西塞罗博士表示，蘑菇富含膳食纤维，尤其是一种名为β-葡聚糖的纤维。

Beta-glucan is commonly found in grains like oats and barley and is tied to lower cholesterol levels and reduced blood sugar spikes. But mushrooms contain an unusual type of beta-glucan that seems to support the immune system instead, Dr. Cicero said.

β-葡聚糖常见于燕麦、大麦等谷物中，有助于降低胆固醇水平、减缓血糖波动。但西塞罗博士指出，蘑菇所含的β-葡聚糖属于一种较为特殊的类型，其主要作用似乎在于支持人体免疫系统。

grain /ɡreɪn/ 1）表示“（尤指像稻谷、小麦等像草一样的植物的）谷粒，颖果，谷（物）”，英文解释为“a seed or seeds from a plant, especially a plant like a grass such as rice or wheat”如：grains of wheat/rice 麦/米粒。

2）表示“细粒，颗粒”，英文解释为“a very small piece of a hard substance”如：grains of sand 沙粒。

3）表示“一点儿；微量，少量”，英文解释为“a very small amount of a particular quality”举个🌰：There wasn't a grain of truth in anything she said. 她无论说什么都没有半句实话在里面。

cholesterol /kə'lɛstərɔl/ 表示“胆固醇”，英文解释为“Cholesterol is a substance that exists in the fat, tissues, and blood of all animals. Too much cholesterol in a person's blood can cause heart disease.”如：a dangerously high cholesterol level. 危险的高胆固醇水平。

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”

Mushrooms also contain chitin, a fiber mainly found in the shells of insects and crustaceans. Because chitin isn't easily digested, it makes its way to the colon, where it can help support the gut microbiome.

蘑菇还含有几丁质，这是一种主要存在于昆虫和甲壳类动物外壳中的纤维。由于几丁质不易消化，它会一路抵达结肠，在那里为肠道微生物群提供支持。

1）表示“（任何物体的）外壳，壳体”，英文解释为“any structure that forms a hard outer frame”如：the body shell of a car 车身外壳。

2）表示“（人的）表面性格，表面人格，表面感情，外表”，英文解释为“the outer layer of sb's personality; how they seem to be or feel”举个🌰：She had developed a shell of indifference. 她养成一副冷漠的外表。

digest /daɪˈdʒest/ 作动词，1）表示“（使）消化”，英文解释为“to change food in your stomach into substances that your body can use”举个🌰：Sit still and allow your meal to digest. 静静地坐着，让胃里的食物消化消化。

2）表示“理解，吸收（信息）”，英文解释为“to read or hear new information and take the necessary time to understand it”举个🌰：This chapter is so difficult to digest, I'll have to read it again later. 这一章不容易理解消化，稍后我还得再看一遍。

作名词，表示“文摘，摘要；文汇，简报”，英文解释为“a short written report providing the most important parts of a larger piece of writing, or one containing recent news”举个🌰：A digest of the research findings is now available. 研究成果的简报已经出来了。

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”

gut /ɡʌt/ 作动词，表示“（尤指在烹调前）取出…的内脏”，英文解释为“to remove the inner organs of an animal, especially in preparation for eating it”举个🌰：She gutted the fish and cut off their heads. 她取出鱼的内脏并把鱼头切掉。

作名词，表示“消化道；肠道，肠”，英文解释为“the long tube in the body of a person or animal, through which food moves during the process of digesting food”举个🌰：Meat stays in the gut longer than vegetable matter. 和蔬菜相比，肉类在消化道中停留的时间更长。

sb's gut 表示“凭直觉，凭感情（决定或判断）”，英文解释为“a way of deciding what should be done or what is right, that is based on how someone feels rather than thinking about reasons”举个🌰：My head said that I should go but my gut said I should stay. 理智上我该走，但是感觉告诉我该留。

gut feeling/reaction 表示“直觉，本能，内心感觉”，英文解释为“a strong belief about someone or something that cannot completely be explained and does not have to be decided by reasoning”举个🌰：I have a gut feeling that the relationship won't last. 我有种直觉，这段关系不会太长久。

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。

Most Americans don't get enough fiber, but eating more mushrooms can be an easy way to boost your consumption and diversify the sources, said Meghan Laszlo, a cancer dietitian at Cedars-Sinai in Los Angeles. There are about four grams of fiber in roughly one cup of raw shiitake mushrooms; experts recommend 21 to 38 grams daily, depending on your age and sex.

洛杉矶西达赛奈医疗中心癌症营养师梅根·拉斯洛表示，大多数美国人膳食纤维摄入不足，多吃蘑菇是一种简便易行的补充方式，同时也能丰富膳食纤维的来源。大约一杯鲜香菇中含有约四克膳食纤维；专家建议每日摄入21至38克，具体取决于年龄和性别。

diversify /daɪˈvɜː.sɪ.faɪ/ 作动词，1）表示“多样化；差异化”，英文解释为“to start to include more different types or things”举个🌰：Millions of years ago, changes in the earth's climate caused animal and plant life to diversify. 数百万年前，地球气候的变化导致了动植物的多样化。

2）表示“（使）多元化经营，（使）从事多种经营”，英文解释为“If a business diversifies, it starts making new products or offering new services.”举个🌰：Many wheat farmers have begun to diversify into other forms of agriculture. 很多麦农已经开始采用其他农业种植模式。

recommend /ˌrek.əˈmend/ 表示“推荐，介绍；建议”，英文解释为“to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”举个🌰：I can recommend the chicken in mushroom sauce - it's delicious. 我可以向您推荐蘑菇汁鸡肉——这道菜非常可口。

📍单词“recommend”由词根“-mend”（来自拉丁语“mendare”，表示“赞扬”）和前缀“reco-”（表示强调）组成。

They contain powerful antioxidants.

蘑菇含有强效抗氧化物质。

antioxidant /ˌæn.tiˈɒk.sɪ.dənt/ 表示“抗氧化剂，阻氧化剂，防老（化）剂”，英文解释为“a substance that slows down the rate at which something decays because of oxidization”

Mushrooms are exceptionally rich in ergothioneine and glutathione, two important antioxidants that help your cells defend against everyday wear and tear, said Robert Beelman, the director of the Center for Plant and Mushroom Foods for Health at Penn State.

宾夕法尼亚州立大学植物与蘑菇食品健康中心主任罗伯特·比尔曼表示，蘑菇中麦角硫因和谷胱甘肽含量极高，这是两种重要的抗氧化剂，能帮助人体细胞抵御日常损耗。

wear and tear /ˌweər ən ˈteər/ 表示“（一定时期内的）磨损，损耗”，英文解释为“the damage that happens to an object in ordinary use during a period”举个🌰：Seat covers on buses take a lot of wear and tear. 火车上的座套磨损比较严重。

While our bodies can produce glutathione, we get ergothioneine only from food, and mushrooms — enoki and king oyster, in particular — have some of the highest levels of any food.

谷胱甘肽可由人体自行合成，但麦角硫因只能从食物中获取，蘑菇——尤其是金针菇和杏鲍菇——的麦角硫因含量在所有食物中名列前茅。

In one study that tracked more than 3,000 participants over 21 years, higher ergothioneine levels in the blood were linked to a lower risk of heart disease and early death. Other research has found that people with mild cognitive impairment and frailty tend to have low levels of ergothioneine. While the findings don't prove that ergothioneine is directly responsible for these health effects, they align with the idea that antioxidants shield cells from damage and support immune function, Dr. Beelman said.

一项追踪了3000多名参与者、历时21年的研究发现，血液中较高水平的麦角硫因与较低的心脏病风险及早逝风险相关。另有研究发现，患有轻度认知障碍和体弱人群往往麦角硫因水平偏低。比尔曼博士指出，尽管上述发现并不能证明麦角硫因直接导致了这些健康效应，但它们与抗氧化物质保护细胞免受损伤、支持免疫功能的理论相吻合。

cognitive /ˈkɒɡ.nə.tɪv/ 表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：As children grow older, their cognitive processes become sharper. 随着孩子们长大，他们的认知过程也变得越来越敏锐了。

impairment /ɪmˈpeə.mənt/ 1）表示“损伤，损害”，英文解释为“the act of spoiling something or making it weaker so that it is less effective”

2）表示“（身体机能的）障碍；损伤”，英文解释为“If someone has an impairment, they have a condition that prevents their eyes, ears, limbs or brain from working properly.”举个🌰：He has a visual impairment in the right eye. 他的右眼有视力损伤。

frailty /ˈfreɪl.ti/ 1）表示“脆弱；虚弱”，英文解释为“weakness and lack of health or strength”举个🌰：Though ill for most of her life, physical frailty never stopped her from working. 尽管她一生中大部分时间都病魔缠身，但身体上的虚弱从未使她停止工作。

2）表示“（道德上的）弱点，缺点”，英文解释为“moral weakness”举个🌰：Most of the characters in the novel exhibit those common human frailties - ignorance and greed. 这部小说中的大多数人物都显露出了人类共同的弱点——无知和贪婪。

shield /ʃiːld/ 作动词，1）表示“保护”，英文解释为“to protect someone or something”举个🌰：She held her hand above her eyes to shield them from the sun. 她把手搭在眼睛上方以遮挡太阳。

2）表示“（足球）护球”，英文解释为“in football, to keep your body between an opponent and the ball, with your back to the other player, to prevent them from getting the ball”举个🌰：We teach young players how to step in front of the defender and use their body to shield the ball. 我们教年轻队员如何插到对方防守队员前面并用身体护球。

作名词，shield /ʃiːld/ 表示“保护物，屏障；保护者”，英文解释为“something or someone used as protection or providing protection”举个🌰：Anger can function as a shield against (= a way of avoiding) even more painful emotions of loss and hurt. 愤怒可以起到避免更加痛苦的失落感和受伤害情绪的作用。

This may also be why some research has tied higher mushroom consumption to a lower risk of cancer, Ms. Laszlo said.

拉斯洛表示，这也可能正是部分研究发现较高蘑菇摄入量与较低癌症风险存在关联的原因。

They're rich in B vitamins and can make vitamin D.

蘑菇富含B族维生素，还能够生成维生素D。

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。

Mushrooms are good sources of several B vitamins that are important for metabolism and supporting your nervous system, Ms. Laszlo said.

拉斯洛说，蘑菇富含多种B族维生素，这些维生素对人体新陈代谢和神经系统健康很重要。

metabolism /mɪˈtæbəˌlɪzəm/ 表示“新陈代谢”，英文解释为“the chemical processes in living things that change food, etc. into energy and materials for growth”举个🌰：The body's metabolism is slowed down by extreme cold. 严寒可以使身体新陈代谢的速度下降。

And they can produce vitamin D — a trick almost no other food can pull off. Vitamin D is important for immune function, heart health and muscle strength, but it's naturally found in very few foods. Most mushrooms in the grocery store don't contain much of it either, since they're typically grown in the dark. “But if your mushrooms sunbathe, they can produce vitamin D like humans can,” said Dr. Tim Spector, an epidemiologist at King's College London.

此外，蘑菇还能生成维生素D——这几乎是独家本领。维生素D对于免疫功能、心脏健康和肌肉力量都非常重要，但天然富含维生素D的食物其实很少。超市里出售的大多数蘑菇维生素D含量并不高，因为它们一般是在黑暗环境下种植的。伦敦国王学院流行病学家蒂姆·斯佩克特博士说：“但如果让蘑菇晒晒太阳，它们就能像人类一样生成维生素D。”

sunbathe /ˈsʌn.beɪð/ 表示“（为使皮肤变黑而）晒太阳，沐日光浴”，英文解释为“to sit or lie in the sun in order to make your skin darker”举个🌰：I like to sunbathe in the morning when the sun is not so hot. 我喜欢在阳光不是那么强烈的早上晒太阳。

epidemiologist /ˌepɪˌdiːmiˈɑːlədʒɪst/ 表示“流行病学家”，英文解释为“Epidemiologists are scientists who study diseases within populations of people. In essence, these public health professionals analyze what causes disease outbreaks in order to treat existing diseases and prevent future outbreaks.”

To try it, place your mushrooms outside in direct sunlight before cooking them, Ms. Laszlo said. Aim for anywhere from 15 minutes to an hour, and slice your mushrooms beforehand, to expose more surface area. Under the right conditions, a cup of raw mushrooms can generate enough vitamin D to satisfy the recommended daily amount.

拉斯洛建议，在烹饪之前，将蘑菇放到阳光直射处晒15分钟到1小时。最好先将蘑菇切片，以增大与阳光的接触面积。在适宜条件下，一杯鲜蘑菇所产生的维生素D就足以满足人体每日推荐摄入量。

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