Nutrition營養
包裝上的營養標示看起來很嚇人，但你其實只要會看三個數字：份量、熱量、糖。
CEFR B1閱讀約 5 分鐘 · 12 個單字 · 測驗卷 100 分
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The Nutrition Lab營養實驗室
12 個可以點的單字 · 可以隨時暫停、轉動場景
逐字稿（14 段）
- 1Welcome to the nutrition lab. Let's find out what our food is made of.歡迎來到營養實驗室。一起來看看食物是由什麼組成的。
- 2Almost everything you eat is a mix of three main nutrients: carbohydrate, protein and fat.你吃的幾乎所有東西，都是三大營養素的組合：碳水化合物、蛋白質和脂肪。
- 3Rice, noodles and bread are mostly carbohydrate. It is the body's quickest fuel.米飯、麵和麵包大部分是碳水化合物，它是身體最快的燃料。
- 4Protein builds and repairs the body. Meat, fish, eggs, beans and tofu are good sources.蛋白質負責建造和修補身體。肉、魚、蛋、豆類和豆腐都是好來源。
- 5Fat stores energy. One gram of fat has nine calories, more than twice the other two.脂肪儲存能量。一公克脂肪有 9 大卡，是另外兩種的兩倍多。
- 6Fat also helps the body absorb some vitamins, the way a sponge takes in water.脂肪也幫助身體吸收某些維生素，就像海綿把水吸進去一樣。
- 7The body cannot make some vitamins itself, so they must come from food. Vitamin C is the best-known example.有些維生素身體自己做不出來，必須從食物來。維生素 C 是最有名的例子。
- 8Vegetables are full of fibre. Different coloured vegetables carry different vitamins, too.蔬菜裡有很多纖維。不同顏色的蔬菜，也帶著不同的維生素。
- 9The body cannot digest fibre. It passes through, but it keeps the digestive system working.身體無法消化纖維。它會直接通過，卻讓消化系統正常運作。
- 10Now let's read a label. You only need three numbers: serving size, calories and sugar.現在來看營養標示。你只要會看三個數字：份量、熱量和糖。
- 11Check the serving size first. This bottle has 2.5 servings, so multiply every number by 2.5.先看份量。這一瓶有 2.5 份，所以每個數字都要乘以 2.5。
- 12Ingredients are listed by weight. If sugar is near the top, the product is mostly sugar.成分是照重量排的。如果糖排在很前面，那個產品主要就是糖。
- 13A calorie is a unit of energy, and you need them. The amount should match how much you move.卡路里是能量的單位，你需要它。吃進去的量要跟你的活動量搭配。
- 14Now it's your turn. Click on anything in the lab to learn more.現在換你了。點點實驗室裡的東西，多學一點。
What Food Is Made Of食物是由什麼組成的
Almost everything you eat is a mix of three main nutrients: carbohydrates, protein and fat.你吃的幾乎所有東西，都是三大營養素的組合：碳水化合物、蛋白質和脂肪。
Carbohydrates are the body's quickest fuel. Rice, noodles, bread and sugar are mostly carbohydrate.碳水化合物是身體最快的燃料。米飯、麵、麵包和糖大部分是碳水化合物。
Protein builds and repairs the body — muscles, skin, hair. Meat, fish, eggs, beans and tofu are good sources.蛋白質負責建造與修補身體——肌肉、皮膚、頭髮。肉、魚、蛋、豆類和豆腐都是好來源。
Fat stores energy and helps the body absorb some vitamins. It is not the enemy — the amount and the kind are what matter.脂肪儲存能量，也幫助身體吸收某些維生素。它不是敵人——重點在於量和種類。
Reading a Label看懂營養標示
- Check the serving size first先看份量
- Every other number on the label is per serving. If a bottle contains 2.5 servings, you must multiply everything by 2.5 to know what you actually drank.標示上其他每一個數字都是「每份」。如果一瓶有 2.5 份，你要把每個數字乘以 2.5，才知道自己實際喝了多少。
- Calories are energy, not badness熱量是能量，不是壞事
- A calorie is a unit of energy. You need them. The question is whether the amount matches how much you move.卡路里是能量的單位，你需要它。問題在於攝取量跟你的活動量搭不搭。
- Look for added sugar找添加糖
- Sugar in whole fruit comes with fibre and water. Added sugar in a drink arrives with nothing else, which is why a sweet drink adds up so fast.完整水果裡的糖伴隨纖維和水分。飲料裡的添加糖什麼都沒帶，這就是為什麼一杯甜飲熱量累積得那麼快。
- Ingredients are listed by weight成分照重量排序
- The first ingredient is the largest by weight. If sugar is near the top of the list, the product is mostly sugar.第一個成分重量最多。如果糖排在很前面，那個產品主要就是糖。
- Eat a range of colours吃多種顏色
- Different coloured vegetables carry different vitamins. Filling half the plate with vegetables is simpler advice than counting anything.不同顏色的蔬菜帶著不同的維生素。把盤子一半裝蔬菜，比算任何數字都簡單。
The Three Main Nutrients三大營養素
| Nutrient 營養素 | Job 功能 | Energy per gram 每公克熱量 | Sources 來源 |
|---|---|---|---|
| Carbohydrate 碳水化合物 | Quick fuel 快速燃料 | 4 kcal 大卡 | Rice, noodles, bread 米飯、麵、麵包 |
| Protein 蛋白質 | Build and repair 建造與修補 | 4 kcal 大卡 | Meat, eggs, beans, tofu 肉、蛋、豆類、豆腐 |
| Fat 脂肪 | Store energy 儲存能量 | 9 kcal 大卡 | Oil, nuts, fatty meat 油、堅果、肥肉 |
資料查證至 2025 年底
脂肪每公克的熱量是另外兩者的兩倍多，所以同樣一口食物，油多的那一口熱量高得多。這不代表脂肪不好，只代表它很濃縮。
Did You Know?你知道嗎？
- Water is not a nutrient that gives energy, but you cannot live more than a few days without it.水不是提供能量的營養素，但沒有它你活不過幾天。
- Fibre passes through the body without being digested, yet it keeps the digestive system working properly.纖維通過身體卻不被消化，但它讓消化系統正常運作。
- A large cup of sweet bubble tea can contain more sugar than a whole day's recommended amount.一大杯全糖珍奶的含糖量，可能超過一整天的建議攝取量。
- The body cannot make some vitamins itself, which is why they must come from food. Vitamin C is the best-known example.有些維生素身體自己做不出來，所以必須從食物來。維生素 C 是最有名的例子。
Key Words單字表
nutrient/ˈnuː.tri.ənt/n.
營養素
There are three main nutrients.有三大營養素。
carbohydrate/ˌkɑːr.boʊˈhaɪ.dreɪt/n.
碳水化合物
Rice is mostly carbohydrate.米飯大部分是碳水化合物。
protein/ˈproʊ.tiːn/n.
蛋白質
Protein repairs the body.蛋白質修補身體。
fat/fæt/n.
脂肪
Fat stores energy.脂肪儲存能量。
calorie/ˈkæl.ɚ.i/n.
卡路里
A calorie is a unit of energy.卡路里是能量的單位。
serving/ˈsɝː.vɪŋ/n.
份量
Check the serving size first.先看份量。
label/ˈleɪ.bəl/n.
標示
Read the label on the bottle.看瓶子上的標示。
ingredient/ɪnˈɡriː.di.ənt/n.
成分
Ingredients are listed by weight.成分照重量排序。
fibre/ˈfaɪ.bɚ/n.
纖維
Fibre is not digested.纖維不會被消化。
vitamin/ˈvaɪ.t̬ə.mɪn/n.
維生素
Vitamin C comes from food.維生素 C 來自食物。
digest/daɪˈdʒest/v.
消化
The body cannot digest fibre.身體無法消化纖維。
absorb/əbˈzɔːrb/v.
吸收
Fat helps you absorb some vitamins.脂肪幫助吸收某些維生素。
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