特别广播英语第 66 课：Dieting Your Way to Health 节食是通往健康之路-3

The most important of these nutrients are the macronutrients: proteins, carbohydrates and fats. 这些营养物质中最重要的就是人体所需的 大量的营养物质：各类蛋白质、碳水化合物、各类脂肪。

The body needs fairly large amounts of proteins and carbohydrates for building material and energy. 人的身体需要有相当量的蛋白质和碳水化合物作为各器官的建筑材料和人活动的能源。

Meat, fish, eggs, milk, cream, and nuts all contain proteins and foods like rice, bread, potatoes, etc. Contain carbohydrates. 肉、鱼、蛋、奶、奶油和各种坚果里面都含有蛋白质，像大米、面包、土豆之类的食品里都含有碳水化合物。

The body needs fat to keep it from the cold and to provide a protective layer for the organs, but only in small quantities. 人体为了御寒需要脂肪，脂肪能为各种器官提供保护层，但仅有少量的脂肪也就足够了。

Vitamins and minerals such as iron, calcium, are another group of essential nutrients, though the body does not need as great a quantity of these as it does the macronutrients - proteins, carbohydrates and fats. 各种维他命（维生素）和铁、钙之类的矿物质是另一类的基本营养物质，尽管人体对这一类营养物质的需要量并不像对大量营养物质--各类蛋白质、碳水化合物、脂肪--的需要量的那么大。

There are two types of vitamins, water-soluble vitamins and fat-soluble vitamins. 有两种维他命：水溶维他命和脂溶维他命，

Water-soluble vitamins like vitamin C and the B-group vitamins do not stay in the body long and so foods containing these vitamins need to be taken rather often. 像维生素C和B族维生素这类水溶维他命不会在身体内停留很久，所以人体要经常吸收含有这些维他命的食物。

On the other hand, the fat-soluble vitamins, vitamins A, D, E and K stay in the body for long periods of time and so there is no need to take foods containing them so often. 另一方面，维他命A、D、E和K这类脂溶维他命却能在人体里停留很长一段时间，因而就没必要经常地去服用含有脂溶性的食品。

One way of getting enough nutrients while keeping one's weight down is to take substitutes for foods which contain too much fat. 既要得到足够的营养又要减轻体重，办法之一就是服用代和食品，去代替那些脂肪含量过高的食品。

For example, instead of regular milk, one can take skimmed milk, which contains as many proteins and minerals as regular milk but has had the fat removed. 例如，不服用全脂奶，而服用脱脂奶，这种脱脂奶里含有和全脂奶同样多的蛋白质和矿物质，只不过是全脂奶中的脂肪已经被除掉了。

In the same way, vegetable oil can be used for cooking instead of animal oil. 同样，可以用植物油来代替动物油进行烹调。