If only we could eat bread all day.

如果我們能一整天都只吃麵包，不幹正事的話就太好了。

Well, meanwhile, let's learn about it.

不過我們現在先來認識麵包吧！

White bread and whole wheat bread are made from the same grain: wheat.

白麵包和全麥麵包都是由同樣的穀物所製成：小麥。

Wheat is a cereal grain.

小麥是一種糧食作物。

The difference between these products is due to the difference between whole grain and refined grain.

這些麵包製品之間的差異在於全穀物和精緻穀物。

So, how are they different?

那麼，它們是哪裡不一樣呢？

Whole grains have three parts: endosperm, bran, and germ.

全穀物包含了三個部分：胚乳、麥麩和胚芽。

During the process of making white bread, bran and germ are removed from the grain, leaving only endosperm.

在製作白麵包的過程中，麥麩和胚芽被移除，只留下了胚乳。

Whole grain products have all three.

全穀物產品則是三個部分都保留了。

This happens in other foods, too, like rice and oats.

這也發生在其他種類的食品中，像是米和燕麥。

But why are the bran and germ removed from the grain in the first place?

但是為什麼原要將麥麩和胚芽移除呢？

Well, germ removal extends the shelf-life of a product.

去除胚芽可以延長產品的保存期限。

Bran removal gives the white color and provides a fluffier texture.

去除麥麩可以讓產品呈現潔白色澤，並給予更蓬鬆的質地。

In addition, refined grains cook more quickly than whole grains.

除此之外，烹煮精緻穀物需耗費的時間較全穀物短。

So, how do the three parts of the grain contribute to our body?

那麼，穀類的這三個部分分別對人體有什麼貢獻？

The endosperm is mostly carbohydrates.

胚乳主要成分是碳水化合物。

During the process of digestion, our body breaks down carbs into glucose, a sugar, which is absorbed into our bloodstream and is an important energy source for our cells and organs.

在消化過程中，人體將碳水化合物分解為葡萄醣，一種可以被吸收進入血液中的醣類，同時也是細胞和器官的重要能量來源。

Bran contains significant quantities of protein, vitamins, and minerals.

麥麩含有大量的蛋白質、維生素和礦物質。

Germ is also a terrific source of nutrients such as Vitamin E, protein, magnesium, and more.

胚芽也是個很棒的營養素來源，含有維生素E、蛋白質、鎂以及其他養分。

Bran and germ are both rich in fiber.

麥麩和胚芽都含有豐富的纖維。

One type is insoluble fiber, which doesn't dissolve in water.

其中一種是不溶於水的纖維。

As a result, it passes through the body undamaged, bulks up food, and helps it easily move through our digestive system, reducing constipation.

因此，它會不受損害地通過消化道，將食物結合成塊，並讓食物更容易地通過消化系統，減少便秘發生。

The second type is soluble fiber, which dissolves in water and slows the movement of food through our digestive system.

第二種是水溶性纖維，能在水中分解並且減緩食物在消化系統中的移動速度。

As the breakdown of glucose is slower, it takes longer for glucose to enter our bloodstream, helping our body manage and stabilize our blood sugar and cholesterol levels.

因為葡萄醣分解的速度變慢，它需要更多的時間才能進入血液中，有助我們的身體調節和穩定血糖值和膽固醇值。

Refined grains like white bread or white rice lack bran and germ and therefore lack all fiber benefits.

像白麵包和白米這類的精緻穀物缺少了麥麩及胚芽，也因此少了纖維帶來的所有益處。

Sometimes, manufacturers will add nutrients and fiber into white breads during their production.

有時候，製造商會在白麵包的製造過程中添加營養素和纖維。

To conclude, refined and whole grains both provide us with energy.

結論是，精緻穀物和全穀物都能提供我們能量。

In addition, whole grains are rich in nutrients, and fiber helps our digestive system work properly and stabilizes our blood sugar and cholesterol levels.

此外，全穀物更含有豐富的營養素，其纖維能夠協助消化系統正常運作，同時穩定我們的血糖值和膽固醇值。

Did you know when shopping, if a product is described as whole grain, whole wheat, or brown rice, it's probably a whole grain?

你知道嗎?在購物時，如果一樣產品被描述為「全穀物」、「全麥」或是「糙米」，那麼它多半就是全穀物。

However, if it says enriched or colored, it's probably not.

然而，如果標示了「添加」或「染色」，那大概就不是了。