燕麦怎么吃？很多人第一步就错了！
俗话说“五谷杂粮，燕麦称王”，燕麦可以算得上是谷物家族中当之无愧的“明星”。很多人都认为它的营养价值很高，是一种值得信任的健康食品。
不过，近来网上不少言论指出“燕麦上榜垃圾食品”，甚至认为燕麦是“害人麦”，这两种截然不同的认知让很多人犯了难，燕麦真的如此危险吗？
燕麦，究竟是
“害人麦”还是“养生麦”？
美国《时代》杂志曾做过“全球十大健康食物”的评选，燕麦榜上有名，而且是唯一入选的谷类食物。
由此可见，燕麦备受推崇是有一定依据的。首先就得夸一夸它在辅助控制血脂方面的作用。
1
每天80g燕麦，降低胆固醇水平
2021年12月9日，来自中国的研究团队发表在权威医学杂志《免疫学前沿》上的一项研究显示：食用燕麦，可有效降低受试者的总胆固醇和“坏胆固醇”水平。
在该研究中，研究团队于北京、南京和上海各选取70名轻度高胆固醇血症的受试者（共210人），随机分为两组进行实验：
◎大米组：每天食用80克大米，持续干预45天；
◎燕麦组：每天食用80克燕麦，持续干预45天。
结果显示：在第45天时，燕麦组受试者的总胆固醇和“坏胆固醇”分别降低了5.7%和8.7%；而大米组的这一数字相对降得更少，分别为3.0%和3.9%。
也就是说，这一研究证实了燕麦有助于控制血胆固醇水平，降低“坏胆固醇”含量。
而这主要是因为燕麦中含有一种特殊成分——β-葡聚糖。
2
β-葡聚糖究竟是什么？
美国研究显示，每天摄入3~4g的β-葡聚糖可使胆固醇下降8%。青稞、大麦等食物中也含有β-葡聚糖，但燕麦中含量更高，每100g燕麦约含6~8gβ-葡聚糖。
它是一种可溶性膳食纤维，吸水后能吸附胆固醇，减少进入血液的胆固醇含量；还能吸附胆汁酸，通过排便排出体外，使身体用更多的胆固醇来合成胆汁酸，降低血液中胆固醇的水平。
因此，燕麦也很适合高血脂等心血管人群食用。
“真假”燕麦分不清
第一步就错了
有的朋友可能要问了：为什么自己吃了燕麦之后，根本没有控脂的效果，反而体重增加、血糖不稳了呢？
这很可能是因为第一步——挑燕麦，就没做对！
如今市面上有不少打着“燕麦”标签的产品，虽然是用燕麦为原材料，但不恰当的加工方式，会使其原本的营养价值大大降低，有时甚至会起到反作用，大家购买时要注意辨别！
1
麦片冲剂
很多人非常喜欢喝麦片糊糊，早晨里冲上一杯，让人觉得胃暖暖的。
然而这种速溶麦片冲剂有可能添加了糖、糖浆以及植脂末，从而形成溶解度好、质地细腻的香甜糊糊，但营养价值大打折扣。
还有商家会用成本更便宜的「大麦」或「小麦」来替代燕麦，不仔细看配料表很容易被坑。
2
又香又脆的混合燕麦片
燕麦的饱腹感较强，升糖指数还低，是很多人喜欢的减肥食物。
但是现在市场上很多燕麦片会混合坚果、水果干、玉米片等，甚至还经过膨化处理，含有糖精、反式脂肪酸……不仅营养流失，热量、糖分、脂肪均是高得吓人！
3
选燕麦记住这3点
市面上燕麦种类繁多，如何挑选好的燕麦？除了讲究纯燕麦，还要记住三个点：
①看配料表
配料表的成分越简单越好，检查是否为纯燕麦产品，如果是水果燕麦则选择没有添加糖和油的。
②看粘稠度
好的燕麦一般会越煮越粘稠，这是由于β葡聚糖含量高。
③不迷信
很多人认为进口燕麦比国产更好，其实不同品种、不同产地，燕麦的营养物质含量都有一定差异，不必只迷信进口燕麦。
小贴士
燕麦虽好，但如果食用过量，可能增加肠道产气量，引起消化不良等问题；甚至可能影响钙铁锌等其他营养素的吸收。
据《居民膳食指南》建议，成人应坚持谷物为主的膳食模式，每天摄入谷类食物200~300克，其中包括全谷物和杂豆类50~150克，薯类50~100克。大家要根据自己的身体情况，控制好摄入量。
常吃燕麦
还有3大好处找上你
1
补充营养强免疫
每100g纯燕麦约含有15g蛋白质，是大米、小麦的1.6~2.3倍，居谷类食物首位。而且它的氨基酸构成也比较合理，包括了粮谷类中普遍缺乏的赖氨酸，消化吸收率较高。
另外，燕麦中的钙元素、B族维生素、维生素E、β-葡聚糖等成分含量在谷物中也都属于前列，是人体很好的营养素来源，有助于提高机体免疫力。
2
延缓血糖升高
虽然同样是高碳水化合物主食食材，但相比于大米白面制成的主食，燕麦富含膳食纤维，在体内消化得比较慢，可延缓餐后血糖的升高，辅助稳定血糖。
3
促进肠道蠕动助减肥
纯燕麦中膳食纤维丰富，不仅能促进肠胃蠕动、防便秘，还会带来满满的饱腹感。
早餐时吃个几十克就能让人撑到中午，延缓了胃肠的排空时间，从而在一定程度上能预防肥胖。要是搭配牛奶、新鲜水果，营养就更均衡了。
来源： CCTV回家吃饭
吃货们一定要知道food不是绝对的不可数名词
1. 通常为不可数名词。表示泛指的食物或食bai物总体时是不可数名词，表示固体的食物时是不可数名词；如：
a shortage of food/food shortages 粮食短缺
food and drink饮食
the food industry食品工业
We are out of food. 我们食物吃完了。
Most of the time we just ate snacks and fast food.
多数时候我们只吃点心和快餐。
I can't eat all this food.
这么多菜我吃不下。
Their food is adequate. It includes meat at least every other day, vegetables and fruit
他们的伙食足够丰富了，有蔬菜、水果，而且至少每隔一天吃一次肉。
I thought the food was very tasty.
我觉得这食物很可口。
They chip in for the petrol and food
他们凑钱买汽油和食物。
I like peppery food.
我爱吃辣的。
Vegetarian restaurants and health food shops are springing up in every high street.
每条大街上都冒出很多素食餐馆和保健食品店。
I was surrounded by people begging for food
我被一群讨饭的围住了。
Many people are unaware of just how much food and drink they consume
许多人并不知道他们究竟消耗掉了多少食品和饮料。
There have been swingeing cuts on government subsidies, on housing, food and fuel.
政府已经大幅度削减了其在住房、食品和燃料方面的补贴。
These plants are used for food. 这些是食用植物。
Do you like Chinese food? 你对中国菜有兴趣吗?
Supplies of food and medicines are inadequate
食物和药品供应不足。
Good food keeps you healthy. 好的饮食使你健康。
About 90 percent of most food is water. 大部分食物中约有90%为水。
Some families stocked their cellars with food and water
有些家庭在地窖里储备了食品和水。
I rely too much on convenience food.
我太依赖方便食品了。
The food she eats nourishes both her and the baby.
她吃的食物给她和婴儿提供了营养。
Increase in population caused a shortage of food. 人口增加导致食品短缺。
Enjoy your food.
用餐愉快。
It's not like you to be off your food.
胃口不好，这可不像你了。
food for thought
引人深思的想法
Lord Fraser's speech offers much food for thought...
弗雷泽勋爵的讲演发人深省。
Developments in your career may give you food for thought.
事业上的发展可能会引发你很多的思考。
There is much food for thought in this essay.
这篇杂文中有不少发人深思的东西。
What she has said affords much food for thought.
她这话耐人寻味。
This matter gives us much food for thought.
这个问题值得我们深思。
2.若表示某种特殊种类的食物，则可用作可数名词。如：
health foods保健食品baby foods 婴儿食品
frozen foods冷冻食品
sea foods 海鲜
fried foods油炸食品
Do you like Italian food?
你喜欢意大利食物吗？
a can of dog food (= for a dog to eat)
一罐狗食
He's off his food (= he does not want to eat anything) .
他不想吃东西。
I managed to stick to the diet and keep off sweet foods
我努力做到了只吃规定饮食，不沾甜食。
Their healthy image disguises the fact that they are highly processed foods
它们看上去有益健康，实则掩盖了其为精加工食品这一事实。
We have only to read the labels to know what ingredients are in foods.
我们只要看一下标签即可知道食品的成分。
Don’t eat too many dairy foods. 不要吃太多的奶制品。
Why don’t you eat those healthful foods? 你为什么不吃那些有益于健康的食物?
Fibre is found in cereal foods, beans, fruit and vegetables.
谷类食品、豆类、水果和蔬菜中含有纤维素。
It is always important to choose enjoyable, nutritious foods
选择好吃的、营养价值高的食物总是很重要。
They eat only plant foods, and take care to exclude animal products from other areas of their lives
他们只吃素食，在生活的其他方面也注意拒绝使用动物产品。
My doctor told me to avoid fatty foods such as bacon or hamburgers. 我的医生叫我避免吃油腻的食物，如咸肉或汉堡包。
Avoid unhealthy foods such as hamburger and chips
不要吃不健康食品，如汉堡和薯条。
Common foods which cause this kind of reaction are fish, eggs, and shellfish.
引发这种不良反应的常见食物包括鱼、蛋和贝类。
It's safe to eat foods that have been irradiated to prolong their shelf life.
食用经过辐射杀菌处理、延长了保质期的食品是安全的。
Most foods that we eat are safe for birds.
我们食用的大多数食物对鸟类都无害。
Vitamins in solution are more affected than those in solid foods.
溶液里的维生素比固体食物里的维生素受到的影响更大。
Packaged foods have to show a list of ingredients.
包装食品必须列出食品成分。
Supermarkets often claim that they are responding to the wants of
consumers by providing packaged foods.
超市经常声称他们根据消费者的需要提供包装食品。
I recommend that you avoid processed foods whenever possible.
我建议你尽量不要食用加工好的食品。
They look for foods that are low in calories.
他们要找低卡路里的食物。
Like working women anywhere, Asian women are buying convenience foods.
像其他地方的职业女性一样，亚洲女性也购买方便食品。
Top supermarkets are to ban many genetically modified foods.
大品牌超市即将下架许多转基因食品。
Many people dunk their foods in coffee, tea or milk.
很多人在咖啡、茶或牛奶里蘸东西吃。
It does sometimes help to know the nutritional content of foods
知道食物所含的营养成分有时的确有帮助。
Foods are broken down in the digestive tract
食物在消化道里分解。
He may suddenly take a dislike to foods that he's previously enjoyed.
对以前爱吃的食物，他兴许突然就没了胃口。
Foods that contain only medium levels of sodium are bread, cakes, milk, butter and margarine.
含钠量仅为中等水平的食物有面包、蛋糕、牛奶、黄油和人造黄油。
《柯林斯高阶英汉双解学习词典》
He is provided with _____ . He needsvarious____. A. food, food B. food, foods 应该选B.
吃货们一定要知道food不是绝对的不可数名词
1. 通常为不可数名词。表示泛指的食物或食bai物总体时是不可数名词，表示固体的食物时是不可数名词；如：
a shortage of food/food shortages 粮食短缺
food and drink饮食
the food industry食品工业
We are out of food. 我们食物吃完了。
Most of the time we just ate snacks and fast food.
多数时候我们只吃点心和快餐。
I can't eat all this food.
这么多菜我吃不下。
Their food is adequate. It includes meat at least every other day, vegetables and fruit
他们的伙食足够丰富了，有蔬菜、水果，而且至少每隔一天吃一次肉。
I thought the food was very tasty.
我觉得这食物很可口。
They chip in for the petrol and food
他们凑钱买汽油和食物。
I like peppery food.
我爱吃辣的。
Vegetarian restaurants and health food shops are springing up in every high street.
每条大街上都冒出很多素食餐馆和保健食品店。
I was surrounded by people begging for food
我被一群讨饭的围住了。
Many people are unaware of just how much food and drink they consume
许多人并不知道他们究竟消耗掉了多少食品和饮料。
There have been swingeing cuts on government subsidies, on housing, food and fuel.
政府已经大幅度削减了其在住房、食品和燃料方面的补贴。
These plants are used for food. 这些是食用植物。
Do you like Chinese food? 你对中国菜有兴趣吗?
Supplies of food and medicines are inadequate
食物和药品供应不足。
Good food keeps you healthy. 好的饮食使你健康。
About 90 percent of most food is water. 大部分食物中约有90%为水。
Some families stocked their cellars with food and water
有些家庭在地窖里储备了食品和水。
I rely too much on convenience food.
我太依赖方便食品了。
The food she eats nourishes both her and the baby.
她吃的食物给她和婴儿提供了营养。
Increase in population caused a shortage of food. 人口增加导致食品短缺。
Enjoy your food.
用餐愉快。
It's not like you to be off your food.
胃口不好，这可不像你了。
food for thought
引人深思的想法
Lord Fraser's speech offers much food for thought...
弗雷泽勋爵的讲演发人深省。
Developments in your career may give you food for thought.
事业上的发展可能会引发你很多的思考。
There is much food for thought in this essay.
这篇杂文中有不少发人深思的东西。
What she has said affords much food for thought.
她这话耐人寻味。
This matter gives us much food for thought.
这个问题值得我们深思。
2.若表示某种特殊种类的食物，则可用作可数名词。如：
health foods保健食品baby foods 婴儿食品
frozen foods冷冻食品
sea foods 海鲜
fried foods油炸食品
Do you like Italian food?
你喜欢意大利食物吗？
a can of dog food (= for a dog to eat)
一罐狗食
He's off his food (= he does not want to eat anything) .
他不想吃东西。
I managed to stick to the diet and keep off sweet foods
我努力做到了只吃规定饮食，不沾甜食。
Their healthy image disguises the fact that they are highly processed foods
它们看上去有益健康，实则掩盖了其为精加工食品这一事实。
We have only to read the labels to know what ingredients are in foods.
我们只要看一下标签即可知道食品的成分。
Don’t eat too many dairy foods. 不要吃太多的奶制品。
Why don’t you eat those healthful foods? 你为什么不吃那些有益于健康的食物?
Fibre is found in cereal foods, beans, fruit and vegetables.
谷类食品、豆类、水果和蔬菜中含有纤维素。
It is always important to choose enjoyable, nutritious foods
选择好吃的、营养价值高的食物总是很重要。
They eat only plant foods, and take care to exclude animal products from other areas of their lives
他们只吃素食，在生活的其他方面也注意拒绝使用动物产品。
My doctor told me to avoid fatty foods such as bacon or hamburgers. 我的医生叫我避免吃油腻的食物，如咸肉或汉堡包。
Avoid unhealthy foods such as hamburger and chips
不要吃不健康食品，如汉堡和薯条。
Common foods which cause this kind of reaction are fish, eggs, and shellfish.
引发这种不良反应的常见食物包括鱼、蛋和贝类。
It's safe to eat foods that have been irradiated to prolong their shelf life.
食用经过辐射杀菌处理、延长了保质期的食品是安全的。
Most foods that we eat are safe for birds.
我们食用的大多数食物对鸟类都无害。
Vitamins in solution are more affected than those in solid foods.
溶液里的维生素比固体食物里的维生素受到的影响更大。
Packaged foods have to show a list of ingredients.
包装食品必须列出食品成分。
Supermarkets often claim that they are responding to the wants of
consumers by providing packaged foods.
超市经常声称他们根据消费者的需要提供包装食品。
I recommend that you avoid processed foods whenever possible.
我建议你尽量不要食用加工好的食品。
They look for foods that are low in calories.
他们要找低卡路里的食物。
Like working women anywhere, Asian women are buying convenience foods.
像其他地方的职业女性一样，亚洲女性也购买方便食品。
Top supermarkets are to ban many genetically modified foods.
大品牌超市即将下架许多转基因食品。
Many people dunk their foods in coffee, tea or milk.
很多人在咖啡、茶或牛奶里蘸东西吃。
It does sometimes help to know the nutritional content of foods
知道食物所含的营养成分有时的确有帮助。
Foods are broken down in the digestive tract
食物在消化道里分解。
He may suddenly take a dislike to foods that he's previously enjoyed.
对以前爱吃的食物，他兴许突然就没了胃口。
Foods that contain only medium levels of sodium are bread, cakes, milk, butter and margarine.
含钠量仅为中等水平的食物有面包、蛋糕、牛奶、黄油和人造黄油。
《柯林斯高阶英汉双解学习词典》
He is provided with _____ . He needsvarious____. A. food, food B. food, foods 应该选B.
