★英語聽力頻道為大家整理的英語聽力下載mp3：懷孕期間的營養(yǎng)與鍛煉，供大家參考。更多閱讀請查看本站英語聽力頻道。
孕期的主要目標(biāo)是 The main goal during pregnancy is 飲食多樣化，特別是多吃各種水果 to eat a variety of foods especially fruits, 蔬菜以及肉類 vegetables, and meats. 不同的食物含有不同量的營養(yǎng) Different foods contain different amounts of nutrients 例如蛋白質(zhì)，糖類 such as proteins, carbohydrates, 維生素以及礦物質(zhì) vitamins, and minerals. 在www.mypyramid.gov上 The website www.mypyramid.gov provides 有很多信息是關(guān)于食用哪些食物 much information on specific foods 以保證孕期健康的 for healthy pregnancy. 這個網(wǎng)站提供了連接 This website provides links 教大家如何創(chuàng)建一個個人計劃 to create individualized plans that are based on age, 基于年齡，身高和體重來跟蹤記錄食物攝取 height, and weight to track and record food intake. 由于懷孕期間需求很特殊 Because of the special needs during pregnancy, 用一個mypyramid.gov類的網(wǎng)站 using a website such as mypyramid.gov 可以保證飲食健康 can be beneficial to ensure healthy eating. 比如340卡路里相當(dāng)于多少食物呢? So how much is 340 calories? 340卡路里熱量相當(dāng)于 Examples of 340 calories would include 8盎司低脂肪的酸奶 an eight ounce low-fat plain yogurt 酸奶中還混有半杯覆盆子 mixed with half cup raspberries 再加一大匙蜂蜜和一個水煮蛋 and one tablespoon honey plus one hard-boiled egg 及一片全麥吐司面包 with a slice of whole grain toast. 452卡路里熱量相當(dāng)于2盎司 And example of 452 calories is a two ounce 火雞漢堡，四分之一杯鱷梨碎 turkey burger with one fourth cup chopped avocado, 四分之一杯烤洋蔥 one fourth cup grilled onions 及一片全麥吐司面包 on a slice of whole grain bread 再加半片全麥的英式松餅 plus one half whole grain English muffin 松餅是烤過的，加了兩大匙披薩醬 which is toasted and has two tablespoons pizza sauce 和兩盎司低脂馬蘇里拉奶酪 and two ounces low-fat mozzarella cheese. 這兩種小吃加到飲食中 So these two snacks added to a healthy diet 便足矣滿足中期和晚期妊娠階段 would be sufficient to meet the extra calorie needs 額外的熱量需求了 during the second and third trimester. 這頁列出了膳食指南 This slide lists the dietary guidelines 主要是為沒有懷孕的人設(shè)計的 for non-pregnant individuals. 這兒列出的建議 These recommendations are the same 與對懷孕婦女的建議是一樣的 for pregnant individuals with the exception of 除了要在中期和晚期妊娠階段 the small increase in calories 稍微多攝入些熱量外 for the second and third trimesters. 在懷孕期間，應(yīng)當(dāng)增加 During pregnancy, there will also be an increase 一些必要營養(yǎng)素的攝入 in certain nutrients necessary for growth 以促進(jìn)胎兒的生長 and development of the baby 這點(diǎn)之后會詳細(xì)講述 which will be discussed later. 膳食指南在2005年已被美國農(nóng)業(yè)部出版 These guidelines were published in 2005 但是新版的指南 by the U.S.D.A., but the updated version 會在今年出版 will be released later this year. 這些建議都基于2000卡路里熱量的飲食 The recommendations are based on a 2,000 calorie diet. 對水果而言 For fruits, 每天應(yīng)當(dāng)喝2杯果汁或吃4份水果 two cups or four servings of fruits a day are required. 5份蔬菜或者2.5杯蔬菜汁也是必需的 Five servings or 2.5 cups of vegetables are required 還需要6盎司谷類食物 while six ounces of grains are needed. 肉類和豆類的話，應(yīng)攝入5.5盎司 For meat and beans, 5.5 ounces are required 再喝三杯牛奶 and three cups of milk. 與食用油相關(guān)的建議是 The dietary guidelines for oil states that 必須食用24克或者大概6茶匙油 24 grams or roughly six teaspoons are required. 脂肪和甜食應(yīng)當(dāng)加以控制 Fats and sweets should be limited in the diet. 這兒有一些籠統(tǒng)的建議，是關(guān)于孕期 Some general recommendations for healthy diet 健康飲食的，包括多食用全麥?zhǔn)澄?during pregnancy include trying whole grain 而不是白面粉做的食物 instead of items made from white flour; 這些食物包括面包，雜糧食物，意大利面和糙米 these include breads, cereals, pasta, and brown rice. 建議吃完整的水果，但是冷凍或者罐裝的 Whole fruits are advised but frozen or canned 也一樣有營養(yǎng) can just be as nutritious. 如果選擇吃罐裝水果 If you opt for canned fruits, 不要買那些濃縮的罐裝果汁 avoid those canned in heavy syrup 因為它們含糖量更高 because they contain extra sugar. 例如蘋果，梨，桃子，油桃 Fruits such as apples, pears, peaches, nectarines, 和西瓜等水果都是不錯的選擇 and melons are excellent choices. 因為酸可以引發(fā)胃灼熱，所以應(yīng)當(dāng)注意 Because acid can cause heart burn, you may want to 少吃些酸水果 be cautious with the amount of acidic fruits you eat, 如桔子，菠蘿，檸檬和酸橙等 like oranges, pineapples, lemons and limes. 然而，如果這些水果對你沒什么影響 However, if these do not affect you, 就不用在飲食中避免它們了 there is no reason to avoid them in the diet. 多吃些蔬菜，例如綠葉菜 Consume vegetables such as leafy greens, 燈籠椒，茄子，南瓜類，還有蘑菇 bell peppers, eggplants, squash, and mushrooms. 來源于植物 Lean protein from both plant-based 和動物的精蛋白質(zhì)也要食用 and animal-based sources is recommended.
孕期的主要目標(biāo)是 The main goal during pregnancy is 飲食多樣化，特別是多吃各種水果 to eat a variety of foods especially fruits, 蔬菜以及肉類 vegetables, and meats. 不同的食物含有不同量的營養(yǎng) Different foods contain different amounts of nutrients 例如蛋白質(zhì)，糖類 such as proteins, carbohydrates, 維生素以及礦物質(zhì) vitamins, and minerals. 在www.mypyramid.gov上 The website www.mypyramid.gov provides 有很多信息是關(guān)于食用哪些食物 much information on specific foods 以保證孕期健康的 for healthy pregnancy. 這個網(wǎng)站提供了連接 This website provides links 教大家如何創(chuàng)建一個個人計劃 to create individualized plans that are based on age, 基于年齡，身高和體重來跟蹤記錄食物攝取 height, and weight to track and record food intake. 由于懷孕期間需求很特殊 Because of the special needs during pregnancy, 用一個mypyramid.gov類的網(wǎng)站 using a website such as mypyramid.gov 可以保證飲食健康 can be beneficial to ensure healthy eating. 比如340卡路里相當(dāng)于多少食物呢? So how much is 340 calories? 340卡路里熱量相當(dāng)于 Examples of 340 calories would include 8盎司低脂肪的酸奶 an eight ounce low-fat plain yogurt 酸奶中還混有半杯覆盆子 mixed with half cup raspberries 再加一大匙蜂蜜和一個水煮蛋 and one tablespoon honey plus one hard-boiled egg 及一片全麥吐司面包 with a slice of whole grain toast. 452卡路里熱量相當(dāng)于2盎司 And example of 452 calories is a two ounce 火雞漢堡，四分之一杯鱷梨碎 turkey burger with one fourth cup chopped avocado, 四分之一杯烤洋蔥 one fourth cup grilled onions 及一片全麥吐司面包 on a slice of whole grain bread 再加半片全麥的英式松餅 plus one half whole grain English muffin 松餅是烤過的，加了兩大匙披薩醬 which is toasted and has two tablespoons pizza sauce 和兩盎司低脂馬蘇里拉奶酪 and two ounces low-fat mozzarella cheese. 這兩種小吃加到飲食中 So these two snacks added to a healthy diet 便足矣滿足中期和晚期妊娠階段 would be sufficient to meet the extra calorie needs 額外的熱量需求了 during the second and third trimester. 這頁列出了膳食指南 This slide lists the dietary guidelines 主要是為沒有懷孕的人設(shè)計的 for non-pregnant individuals. 這兒列出的建議 These recommendations are the same 與對懷孕婦女的建議是一樣的 for pregnant individuals with the exception of 除了要在中期和晚期妊娠階段 the small increase in calories 稍微多攝入些熱量外 for the second and third trimesters. 在懷孕期間，應(yīng)當(dāng)增加 During pregnancy, there will also be an increase 一些必要營養(yǎng)素的攝入 in certain nutrients necessary for growth 以促進(jìn)胎兒的生長 and development of the baby 這點(diǎn)之后會詳細(xì)講述 which will be discussed later. 膳食指南在2005年已被美國農(nóng)業(yè)部出版 These guidelines were published in 2005 但是新版的指南 by the U.S.D.A., but the updated version 會在今年出版 will be released later this year. 這些建議都基于2000卡路里熱量的飲食 The recommendations are based on a 2,000 calorie diet. 對水果而言 For fruits, 每天應(yīng)當(dāng)喝2杯果汁或吃4份水果 two cups or four servings of fruits a day are required. 5份蔬菜或者2.5杯蔬菜汁也是必需的 Five servings or 2.5 cups of vegetables are required 還需要6盎司谷類食物 while six ounces of grains are needed. 肉類和豆類的話，應(yīng)攝入5.5盎司 For meat and beans, 5.5 ounces are required 再喝三杯牛奶 and three cups of milk. 與食用油相關(guān)的建議是 The dietary guidelines for oil states that 必須食用24克或者大概6茶匙油 24 grams or roughly six teaspoons are required. 脂肪和甜食應(yīng)當(dāng)加以控制 Fats and sweets should be limited in the diet. 這兒有一些籠統(tǒng)的建議，是關(guān)于孕期 Some general recommendations for healthy diet 健康飲食的，包括多食用全麥?zhǔn)澄?during pregnancy include trying whole grain 而不是白面粉做的食物 instead of items made from white flour; 這些食物包括面包，雜糧食物，意大利面和糙米 these include breads, cereals, pasta, and brown rice. 建議吃完整的水果，但是冷凍或者罐裝的 Whole fruits are advised but frozen or canned 也一樣有營養(yǎng) can just be as nutritious. 如果選擇吃罐裝水果 If you opt for canned fruits, 不要買那些濃縮的罐裝果汁 avoid those canned in heavy syrup 因為它們含糖量更高 because they contain extra sugar. 例如蘋果，梨，桃子，油桃 Fruits such as apples, pears, peaches, nectarines, 和西瓜等水果都是不錯的選擇 and melons are excellent choices. 因為酸可以引發(fā)胃灼熱，所以應(yīng)當(dāng)注意 Because acid can cause heart burn, you may want to 少吃些酸水果 be cautious with the amount of acidic fruits you eat, 如桔子，菠蘿，檸檬和酸橙等 like oranges, pineapples, lemons and limes. 然而，如果這些水果對你沒什么影響 However, if these do not affect you, 就不用在飲食中避免它們了 there is no reason to avoid them in the diet. 多吃些蔬菜，例如綠葉菜 Consume vegetables such as leafy greens, 燈籠椒，茄子，南瓜類，還有蘑菇 bell peppers, eggplants, squash, and mushrooms. 來源于植物 Lean protein from both plant-based 和動物的精蛋白質(zhì)也要食用 and animal-based sources is recommended.