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「健康補給站:白麵包好還是全麥麵包好?」- White Bread vs. Brown Bread - Which Is Better for You?


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Hey, it's Tyler from ActiveBeat, and even though many of you can probably guess the outcome of this next matchup, we're letting whole-wheat and white bread go head to head. So, place your bets if you think it's a sure thing and let's see which loaf comes out on top.
嘿,我是 ActiveBeat 的 Tyler,雖然你們許多人或許能猜到這下一場對抗賽的結果,我們還是要讓全麥麵包和白麵包正面對戰。那麼,下好離手,我們來看看哪條麵包最終是贏家。

Round 1: The Making of White versus Whole-Wheat Breads
第一回合:白麵包對上全麥麵包的製作

The major difference in white bread versus whole-wheat breads is in how they're made. For instance, wheat breads are made from whole-wheat flour while white breads remove the bran and wheat germ from wheat flour and bleach it to make white loaves. White bread also contains added chemicals for the bleaching process, namely chlorine dioxide gas, potassium bromate, and benzoyl peroxide. Now, if it's a taste preference—which it is for many—you can still get your nutrition by buying a white whole-wheat bread loaf, which is made with lighter wheat for added nutrients but still sort of tastes like white bread. So we know who's the winner of Round 1.
白麵包和小麥麵包最大的不同就是製作的方法。舉例來說,小麥麵包是用全麥麵粉製成,而白麵包則將麥麩和小麥胚芽從麵粉中除去,並將它漂白來做出白色的麵包。白麵包還含有漂白過程需要的添加化學物,也就是二氧化氯氣、溴酸鉀以及過氧化苯甲醯。現在,如果那是口味的喜好--對很多人來說就是這樣--你還是可以藉由買白色的全麥麵包來獲取營養,白全麥麵包混合顏色較淺的小麥製成以添加營養,但吃起來還是有點像白麵包。所以我們知道誰是第一回合的贏家了。

Round 2: Nutrient Content
第二回合:營養內容物

Obviously, a whole-wheat bread has a nutritional advantage over stripped and bleached white loaves. Research from the American Academy of Pediatrics points out that brown bread is richer in zinc, folic acid, magnesium, vitamins E and B6, and also fiber. Now, white breads, on the other hand, are typically fortified with added fiber and nutrients—like calcium, for example. Now the added bleaching agents in white breads (remember the benzoyl peroxide, potassium bromate, and chlorine dioxide)—even though they're used in relatively low doses, they've largely been criticized. However, the U.S. Food and Drug Administration and the Canadian Food and Drug Act still permit the addition of these chemicals in acceptable levels. Now, keep in mind that European countries, like Germany, have prohibited them since the late 1950s. Whole-wheat breads are not always what they seem though—they often include caramel coloring and enriched flours. I don't know about you, but I prefer to know exactly what I'm eating, and that means buying breads with minimal additives and the fewest number of ingredients listed to ensure that I'm buying the healthiest option.
很顯然,全麥麵包比起被扒光又漂白的白麵包有營養上的優勢。美國小兒科學會的研究指出,黑麵包富含較多鋅、葉酸、鎂、維他命 E 和 B6,還有纖維。而另一方面,白麵包通常是被添加纖維和營養成份--舉例來說,像是鈣。現在,白麵包裡添加的漂白劑 (記得過氧化苯甲醯、溴酸鉀還有二氧化氯氣)--即使它們相較來說是被以少量使用,它們仍有許多爭議。然而,美國食藥署以及加拿大食品藥品法仍允許在可接受程度內添加這些化學物。現在,記住歐洲國家,像是德國,從 1950 年代晚期就明法禁止這些化學添加物。不過全麥麵包也並不總是像它們看起來的那樣--它們常含有焦糖色素和精製麵粉。我是不知道你啦,不過我比較喜歡確切知道自己吃的是什麼,而那就代表購買含最少添加物以及成份說明最單純的麵包,以確保我買的是最健康的選擇。

We could cut it off right there, but let's move on to Round 3: Whole Grains versus Plain Old Grains. Overall, any type of whole-grain bread provides the most nutrients per loaf because it's less refined and retains the nutrient-rich wheat germ and wheat bran. Sure, you may notice that a slice of whole-wheat or whole-grain bread is higher in fat content compared to white bread, but it's also much higher in fiber.
我們可以就那打住,不過來繼續進到第三回合:全穀物對上一般穀物麵包。整體來說,任何種類的全穀物麵包每條都能提供最多營養,因為它較沒被加工且保留富含營養的小麥胚芽和麥麩。當然,你可能注意到一片全麥或全穀物麵包相較於白麵包含較多油脂,不過它纖維含量也高出許多。

In the end, whole grain comes out the winner for a lot of reasons. But don't just take my word for it. The American Journal of Clinical Nutrition claims that those who opt for whole-wheat versus white bread have a lower risk of type 2 diabetes, high cholesterol, heart disease, and also tend to have lower body weights. So, that's a pretty easy one. Whole-wheat bread comes out on top.
最後,全穀物麵包最終以很多原因勝出。不過別只聽我的話。《美國臨床營養學期刊》宣稱,那些吃全麥麵包而非白麵包的人罹患第二型糖尿病的風險較低,罹患高膽固醇、心臟病的風險也較低,還有他們的體重通常也會比較輕。所以,那滿容易選的。全麥麵包最後是贏家。

Thanks for watching this matchup, folks. And be sure to add your thoughts in the comments and let us know who you cheered for. Thanks for watching...until next time.
大夥兒,謝謝收看這場對抗賽。務必在留言區留下你的想法,讓我們知道你支持誰。謝謝收看...下回再見。

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