以下摘自：http://blog.sina.com.cn/20lbsyounger
Arthur Agatston 是美国著名的心脏病专家。这位大夫不务正业，整出了几本减肥的书，就成了“南海滩减肥法”（South Beach Diet）的开山鼻祖了。南海滩减肥法说的简单些就是低升糖指数饮食加上间歇运动。这位仁兄的一本书可以算作这么多年来减肥书中的经典之一了，书名叫《南海滩超级充电减肥法：快速瘦身和健康生活》（The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life）。这本书的方法很科学，只可惜结构和文笔太差，倒是可以理解，美国的大夫毕竟不是中国古代的士大夫，个个精于八股文。以下这一段关于全麦的讨论就译自这本纽约时代杂志（New York Times）评出的超火爆畅销书（mega-bestseller）。
“我说都说烦了：碳水化合物是不一样的。过度精制的淀粉和加糖的食品把糟糠之妻“纤维素”给无情抛弃了。这些现代陈世美是导致0型糖尿病（详细解释见《年轻20斤》，饭桌子注）、糖尿病和肥胖的罪魁祸首。秦香莲已经被撵走了，可包青天还没来到（饭桌子的玩笑话）。全麦制品和这些食品有着本质区别，它们一个天上，一个地下。全麦由种子值得，它吃人不吐骨头，吃葡萄不吐葡萄皮，把麸皮，胚芽和胚乳全包括进来。可精制的面食一般只包括种子的胚乳，把麸皮和胚芽喂给了你们家的那头猪。我们知道，麸皮和胚芽中富含B类维生素和其他营养，以及纤维素，现在你明白为什么你家的那头猪不肥了吧？（饭桌子的玩笑话）。你把胚乳留给了自己，胚乳基本上是淀粉，会在笑话吸收过程中快速转换成糖。记得罗大佑有一首歌叫《爱的箴言》，歌中唱道：
“我将真心付给了你
将悲伤留给我自己
我将青春付给了你
将岁月留给我自己
我将生命付给了你
将孤独留给我自己
我将春天付给了你
将冬天留给我自己
爱是没有人能了解的东西
爱是永恒的旋律
爱是欢笑泪珠飘落的过程
爱曾经是我也是你
我将春天付给了你
将冬天留给我自己
我将你的背影留给我自己
却将自己给了你”
饭桌子把罗大佑的《爱的箴言》的歌词改了一下“我将麸皮付给了你/
将胚乳留给我自己/我将胚芽付给了你/将胚乳留给我自己”。记住这不是《爱的箴言》，这是《唱给我家猪的歌》，唱玩了，猪就将自己（的肉）献给了你。
提到全麦，大部分人都会想到全麦面小麦，其实全麦包括：燕麦、大麦、大米、藜、Spelt（二粒小麦）和黑麦。如果你严格低碳水化合物和无面食饮食，你可以考虑吃一些全麦面的面包、馒头、麦片和糙米。实际上，全麦面不仅不会损害健康，还有以下好处：防止糖尿病和心脏病。
最新的研究表明吃全麦面食可以降低糖尿病和心脏病的发病率。2007年，发表在内科药物档案杂志（Archives of Internal Medicine）的一篇文章表明，每天吃含有29克纤维素的全麦面食人的糖尿病发病率比每天只摄入一半儿全麦量的人要低27%。 研究人员注意到，这不仅是纤维素的作用，镁也有相当的功效。
同年六月，发表在美国临床营养杂志上（ American Journal of Clinical Nutrition）的一篇文章表明，吃全麦面食可以防止动脉硬化和冠心病。研究人员测量了1千1百78个人的颈动脉厚度。颈动脉厚度是反映心脏病发作和中风重要参数。参加测试的人中，吃全麦面食量多的人（相对精制面食来讲，饭桌子注）在这项测试中的结果最好。
自从美国农业部（USDA）在食物金字塔中强调了全麦的作用，市场上出现很多全麦食品。有很多全麦意大利通心粉、麦片和面包的味道还不错，这些食品都营养丰富，富含纤维素。但是如果，我们这些老百姓不买的话，我们怨不得人家不做这些健康面食。你别以为你不吃全麦就省了食品厂一道精制的手，其实这些厂家更喜欢造精制面食，因为，这些面食的保质期要比全麦面食长，而且很多消费者喜欢精制面食细腻的口感。请和我一起来证明他们如果这么做的话（停止制造全麦产品），将是个大错误。
记住，当你买全麦产品的时候，一定要注意“全麦百分百”的标签，确保每片面包含至少3克纤维素。
有很多所谓全麦产品，标有“含全麦”（Contains Whole Grain，7g-Whole Grain）或者“多麦”(Multi-Grains)，这些都不是全麦产品。（饭桌子注）。
以下是原文。读完原文后，你就会发现，这位阿瑟大夫除了懂些医术以外，严重缺少幽默细胞和中国历史知识、不懂中国流行音乐。看来全麦吃得还是少些。根据饭桌子2009年的最新研究，全麦不仅能提高你的健康水平，也能提高你的个人修养。（饭桌子的玩笑话）。
“I can’t say it often enough: All carbohydrates are not the same. The overly processed refined starches and sugary processed foods that have been stripped of their fiber content are guilty as charged. These true culprits in the promotion of prediabetes, diabetes, and obesity. But whole grains are an entirely different story. There’s a world of difference between whole and refined grains. Whole grains are composed of the entire seed of the plant—the bran, germ, and endosperm. Reining typically removes the bran and germ, which contain B vitamins and other nutrients as well as fiber. It leaves the endosperm, which is mostly starch, and it’s the starch that converts rapidly into sugar during digestion.
When most people think of grains, they think of wheat, but whole grains include oats, barley, rice, quinoa, spelt, and rye. If you’ve been denying yourself a slice of bread or a serving of rice or cereal, you can stop doing so if you choose the whole-grain versions, which are actually very good for you. In fact, when it comes to your health, whole grains can:
Fight diabetes and heart disease. Recent studies show that eating whole grains can actually lower the risk of diabetes and heart disease. In May 2007, a study published in the Archives of Internal Medicine reported that eating 29 grams of fiber daily in the form of grain products resulted in a 27 percent lower risk of developing diabetes than did eating roughly half that amount. Researchers noted that it wasn’t only the fiber that appeared to be protective but also magnesium, a mineral found in whole grains.
In June 2007, another study, published in the American Journal of Clinical Nutrition, showed that eating whole grains can help prevent arteryclogging atherosclerosis. In the study, researchers measured the thickness of the carotid arteries of 1,178 men and women. This measurement is called intimal medial thickness and is a good predictor of heart attack and stroke. The people who ate the most whole grains had the best results on this test.
In the period since the USDA updated its Food Pyramid to emphasize whole grains, many new whole-grain products have appeared on supermarket shelves. There are now some wonderful whole-wheat pastas, whole-grain cereals, and breads that really taste great and are loaded with nutrients, including plenty of fiber. But if consumers don’t buy them, you can’t blame food manufacturers for not continuing to offer them. In fact, food manufacturers prefer to refine grains for two reasons: First, refining grains extends their shelf life; second, according to the producers, consumers are thought to prefer the smooth texture of refined flours over the textures of whole grains. I urge you to prove them wrong.
Remember, when you buy whole-grain pastas, breads, and other products, be sure the label says “100% whole wheat” or “whole grain,” and look for breads that contain 3 grams or more of fiber per slice.”
Arthur Agatston 是美国著名的心脏病专家。这位大夫不务正业，整出了几本减肥的书，就成了“南海滩减肥法”（South Beach Diet）的开山鼻祖了。南海滩减肥法说的简单些就是低升糖指数饮食加上间歇运动。这位仁兄的一本书可以算作这么多年来减肥书中的经典之一了，书名叫《南海滩超级充电减肥法：快速瘦身和健康生活》（The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life）。这本书的方法很科学，只可惜结构和文笔太差，倒是可以理解，美国的大夫毕竟不是中国古代的士大夫，个个精于八股文。以下这一段关于全麦的讨论就译自这本纽约时代杂志（New York Times）评出的超火爆畅销书（mega-bestseller）。
“我说都说烦了：碳水化合物是不一样的。过度精制的淀粉和加糖的食品把糟糠之妻“纤维素”给无情抛弃了。这些现代陈世美是导致0型糖尿病（详细解释见《年轻20斤》，饭桌子注）、糖尿病和肥胖的罪魁祸首。秦香莲已经被撵走了，可包青天还没来到（饭桌子的玩笑话）。全麦制品和这些食品有着本质区别，它们一个天上，一个地下。全麦由种子值得，它吃人不吐骨头，吃葡萄不吐葡萄皮，把麸皮，胚芽和胚乳全包括进来。可精制的面食一般只包括种子的胚乳，把麸皮和胚芽喂给了你们家的那头猪。我们知道，麸皮和胚芽中富含B类维生素和其他营养，以及纤维素，现在你明白为什么你家的那头猪不肥了吧？（饭桌子的玩笑话）。你把胚乳留给了自己，胚乳基本上是淀粉，会在笑话吸收过程中快速转换成糖。记得罗大佑有一首歌叫《爱的箴言》，歌中唱道：
“我将真心付给了你
将悲伤留给我自己
我将青春付给了你
将岁月留给我自己
我将生命付给了你
将孤独留给我自己
我将春天付给了你
将冬天留给我自己
爱是没有人能了解的东西
爱是永恒的旋律
爱是欢笑泪珠飘落的过程
爱曾经是我也是你
我将春天付给了你
将冬天留给我自己
我将你的背影留给我自己
却将自己给了你”
饭桌子把罗大佑的《爱的箴言》的歌词改了一下“我将麸皮付给了你/
将胚乳留给我自己/我将胚芽付给了你/将胚乳留给我自己”。记住这不是《爱的箴言》，这是《唱给我家猪的歌》，唱玩了，猪就将自己（的肉）献给了你。
提到全麦，大部分人都会想到全麦面小麦，其实全麦包括：燕麦、大麦、大米、藜、Spelt（二粒小麦）和黑麦。如果你严格低碳水化合物和无面食饮食，你可以考虑吃一些全麦面的面包、馒头、麦片和糙米。实际上，全麦面不仅不会损害健康，还有以下好处：防止糖尿病和心脏病。
最新的研究表明吃全麦面食可以降低糖尿病和心脏病的发病率。2007年，发表在内科药物档案杂志（Archives of Internal Medicine）的一篇文章表明，每天吃含有29克纤维素的全麦面食人的糖尿病发病率比每天只摄入一半儿全麦量的人要低27%。 研究人员注意到，这不仅是纤维素的作用，镁也有相当的功效。
同年六月，发表在美国临床营养杂志上（ American Journal of Clinical Nutrition）的一篇文章表明，吃全麦面食可以防止动脉硬化和冠心病。研究人员测量了1千1百78个人的颈动脉厚度。颈动脉厚度是反映心脏病发作和中风重要参数。参加测试的人中，吃全麦面食量多的人（相对精制面食来讲，饭桌子注）在这项测试中的结果最好。
自从美国农业部（USDA）在食物金字塔中强调了全麦的作用，市场上出现很多全麦食品。有很多全麦意大利通心粉、麦片和面包的味道还不错，这些食品都营养丰富，富含纤维素。但是如果，我们这些老百姓不买的话，我们怨不得人家不做这些健康面食。你别以为你不吃全麦就省了食品厂一道精制的手，其实这些厂家更喜欢造精制面食，因为，这些面食的保质期要比全麦面食长，而且很多消费者喜欢精制面食细腻的口感。请和我一起来证明他们如果这么做的话（停止制造全麦产品），将是个大错误。
记住，当你买全麦产品的时候，一定要注意“全麦百分百”的标签，确保每片面包含至少3克纤维素。
有很多所谓全麦产品，标有“含全麦”（Contains Whole Grain，7g-Whole Grain）或者“多麦”(Multi-Grains)，这些都不是全麦产品。（饭桌子注）。
以下是原文。读完原文后，你就会发现，这位阿瑟大夫除了懂些医术以外，严重缺少幽默细胞和中国历史知识、不懂中国流行音乐。看来全麦吃得还是少些。根据饭桌子2009年的最新研究，全麦不仅能提高你的健康水平，也能提高你的个人修养。（饭桌子的玩笑话）。
“I can’t say it often enough: All carbohydrates are not the same. The overly processed refined starches and sugary processed foods that have been stripped of their fiber content are guilty as charged. These true culprits in the promotion of prediabetes, diabetes, and obesity. But whole grains are an entirely different story. There’s a world of difference between whole and refined grains. Whole grains are composed of the entire seed of the plant—the bran, germ, and endosperm. Reining typically removes the bran and germ, which contain B vitamins and other nutrients as well as fiber. It leaves the endosperm, which is mostly starch, and it’s the starch that converts rapidly into sugar during digestion.
When most people think of grains, they think of wheat, but whole grains include oats, barley, rice, quinoa, spelt, and rye. If you’ve been denying yourself a slice of bread or a serving of rice or cereal, you can stop doing so if you choose the whole-grain versions, which are actually very good for you. In fact, when it comes to your health, whole grains can:
Fight diabetes and heart disease. Recent studies show that eating whole grains can actually lower the risk of diabetes and heart disease. In May 2007, a study published in the Archives of Internal Medicine reported that eating 29 grams of fiber daily in the form of grain products resulted in a 27 percent lower risk of developing diabetes than did eating roughly half that amount. Researchers noted that it wasn’t only the fiber that appeared to be protective but also magnesium, a mineral found in whole grains.
In June 2007, another study, published in the American Journal of Clinical Nutrition, showed that eating whole grains can help prevent arteryclogging atherosclerosis. In the study, researchers measured the thickness of the carotid arteries of 1,178 men and women. This measurement is called intimal medial thickness and is a good predictor of heart attack and stroke. The people who ate the most whole grains had the best results on this test.
In the period since the USDA updated its Food Pyramid to emphasize whole grains, many new whole-grain products have appeared on supermarket shelves. There are now some wonderful whole-wheat pastas, whole-grain cereals, and breads that really taste great and are loaded with nutrients, including plenty of fiber. But if consumers don’t buy them, you can’t blame food manufacturers for not continuing to offer them. In fact, food manufacturers prefer to refine grains for two reasons: First, refining grains extends their shelf life; second, according to the producers, consumers are thought to prefer the smooth texture of refined flours over the textures of whole grains. I urge you to prove them wrong.
Remember, when you buy whole-grain pastas, breads, and other products, be sure the label says “100% whole wheat” or “whole grain,” and look for breads that contain 3 grams or more of fiber per slice.”
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