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增加粗粮的摄入以取代细粮。Increase whole-grain intake by replacing refined grains with whole grains.

人不能总吃细粮，吃点五谷杂粮也是有益健康的。Men can not always eat flour and rice, it is good for health to eat some cereals.

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大米和小麦被称为细粮，其它粮食就成了粗粮或杂粮。Rice and wheat flour are refined food while other beans & grains are coarse food in China.

我认为这是由于生活条件改善，人们有了更多细粮和肉类。I suppose it is because the improved living conditions provide people with more refined grain and meat.

美国人近来食用过多的纳，从固体脂肪，糖和细粮中摄取过多的卡路里。Americans currently consume too much sodium and too many calories from solid fats, added sugars, and refined grains.

谷类食物的摄入量应占膳食总量的一半。增加粗粮的摄入以取代细粮。Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.

少吃细粮，尤其是含脂肪，糖和钠的细粮。Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

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有可靠的直接证据表明，西方人消费大量细粮与增加心脏病和糖尿病的风险有关。There is good direct evidence that large amounts of refined grains are associated with increased risk of heart disease and diabetes in Western populations.

与此同时，他们该当挑选一些更为“天然”的食品，例如水果和蔬菜，细粮，坚果和优格酸奶，同时防止任何精加工的食品。At the same time they were urged to eat more "natural" foods, such as fruit and vegetables, whole grains, nuts and yoghurt, while avoiding anything processed.

想在饮食中增添全谷物，只需要用全麦面包、全麦面条、燕麦、糙米以及全谷物制品替代细粮就好。To include more whole grains in your diet, simply choose whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal instead of refined grains.