2025年06月四级第2套长篇阅读匹配原文翻译及答案

A) Freshly juiced fruit has become a basic dietary item—especially for busy, health-conscious consumers who can save time on making (and perhaps even chewing) their food without missing out on nutrients. Fruit juice also has been linked to claims that it can help you both lose weight and stay healthy. All of which, of course, has made it highly profitable. The global fruit and vegetable juices market was valued at $154 billion in 2016 and is expected to grow.

新鲜榨取的果汁已成为基本饮食项目——尤其对于忙碌、注重健康的消费者来说，他们可以节省制作（甚至咀嚼）食物的时间，同时不会错过营养。果汁还被认为有助于减肥和保持健康。当然，这一切使其非常有利可图。全球果蔬汁市场在2016年的估值为1540亿美元，并预计将继续增长。

B) But is juicing really as healthy as we think? Most foods containing fructose—a naturally occurring sugar found in all fruits and fruit juices—don't seem to have harmful effects as long as they're not contributing to excess daily calories. This is because the fibre found in whole fruits is intact, and the sugar is contained within the fruit's cells. It takes our digestive system a while to break these cells down and for fructose to enter the bloodstream.

但榨汁真的如我们想象的那么健康吗？大多数含有果糖的食物——一种存在于所有水果和果汁中的天然糖分——只要不导致每日卡路里过量，似乎没有有害影响。这是因为整个水果中的纤维是完整的，糖分包含在水果细胞内。我们的消化系统需要一段时间来分解这些细胞，使果糖进入血液。

C) But this is not the case with fruit juice. Unlike whole fruit, fruit juice has most of the fibre removed. This is why the fructose in fruit juices counts as "free sugars"—which also include honey and the sugars added to foods. It's recommended by the World Health Organisation that adults have no more than 30g of added sugar, the equivalent of 150ml of fruit juice, per day. The problem is that, with the fibre removed, fruit juice's fructose is absorbed more quickly. Sudden increases in blood sugar cause the release of insulin (胰岛素) to bring it back down to a stable level. Over time, this mechanism can wear out, increasing the risk of developing type 2 diabetes. In 2013, researchers analysed the health data of 100,000 people collected between 1986 and 2009 and found that fruit juice consumption was linked with increased risk of type 2 diabetes. Another study found a relationship between fruit juice and type 2 diabetes after following the diets and diabetes status of more than 70,000 nurses over 18 years. The researchers explain that the possible reason for this may partly have been the lack of the other components found in whole fruit, like fibre.

但果汁并非如此。与整个水果不同，果汁去除了大部分纤维。这就是为什么果汁中的果糖被算作“游离糖”——这也包括蜂蜜和添加到食物中的糖。世界卫生组织建议成人每天摄入不超过30克添加糖，相当于150毫升果汁。问题是，由于去除了纤维，果汁中的果糖被吸收得更快。血糖突然升高会导致胰岛素释放，以将其恢复到稳定水平。随着时间的推移，这种机制可能会耗尽，增加患2型糖尿病的风险。2013年，研究人员分析了1986年至2009年间收集的10万人的健康数据，发现饮用果汁与2型糖尿病风险增加有关。另一项研究在跟踪70,000多名护士的饮食和糖尿病状况超过18年后，发现了果汁与2型糖尿病之间的关系。研究人员解释说，可能的原因之一是缺少整个水果中发现的其他成分，如纤维。

D) Juices containing vegetables can provide more nutrients and less sugar than juices made up of just fruit—but they still lack valuable fibre. Diets high in fibre have been linked to a lower risk of developing heart disease, stroke, high blood pressure and diabetes, and it's recommended adults consume 30g per day.

含有蔬菜的果汁比纯果汁提供更多的营养和更少的糖——但它们仍然缺乏宝贵的纤维。高纤维饮食与降低患心脏病、中风、高血压和糖尿病的风险有关，建议成人每天摄入30克纤维。

E) Aside from the link to type 2 diabetes, many studies agree that fruit juice is harmful if it contributes to an excess in calories. In an analysis of 155 studies, John Sievenpiper, associate professor at the University of Toronto's Department of Nutritional Sciences, set out to understand if the associations between sugar-sweetened drinks and health—including risk of diabetes and heart disease—were applicable to the food and drink we generally consume as part of a healthy diet. He compared studies looking into the effects of fructose-containing sugars with control diets free from or lower in these sugars. His aim? To isolate the effects of consuming too many calories from the effects of foods containing different sugars.

除了与2型糖尿病的关联外，许多研究同意，如果果汁导致卡路里过量，则是有害的。在对155项研究的分析中，多伦多大学营养科学系副教授John Sievenpiper旨在了解含糖饮料与健康（包括糖尿病和心脏病风险）之间的关联是否适用于我们通常作为健康饮食一部分消费的食物和饮料。他比较了研究含果糖糖的影响与无这些糖或低糖对照饮食的研究。他的目标？将摄入过多卡路里的影响与含有不同糖分的食物的影响区分开来。

F) He found negative effects on blood sugar and insulin levels when food provided excess calories from sugars, including fruit juice. However, when the calories weren't in excess overall, there were some advantages to consuming whole fruit and even fruit juice. Sievenpiper concludes that the recommended 150ml of fruit juice per day, which is an average serving, is reasonable. The paper concluded that foods containing fructose may have some small benefits for long-term blood sugar control when they don't lead to over-consumption of calories. But when they do lead to too many calories, they risk raising blood sugar and insulin levels.

他发现，当食物（包括果汁）提供来自糖分的过量卡路里时，对血糖和胰岛素水平有负面影响。然而，当总体卡路里不过量时，食用整个水果甚至果汁有一些好处。Sievenpiper总结道，每天推荐的150毫升果汁，即平均一份，是合理的。论文得出结论，当含有果糖的食物不会导致卡路里过量摄入时，它们对长期血糖控制可能有一些小好处。但当它们导致卡路里过多时，就有升高血糖和胰岛素水平的风险。

G) So while we know that fruit juice can cause diabetes if it's part of a diet that has more calories overall, it's less clear how juice affects the long-term health of those who aren't overweight. But we have a higher risk of consuming more than the recommended daily number of calories (around 2,000 for women and 2,500 for men) on the days we drink juice, according to research. Numerous studies have shown that drinking fruit juice doesn't make us consume any less of other foods throughout the day.

因此，虽然我们知道，如果果汁是总体卡路里更高的饮食的一部分，会导致糖尿病，但果汁如何影响那些体重不过重的人的长期健康还不太清楚。但根据研究，在喝果汁的日子里，我们摄入超过推荐每日卡路里数（女性约2,000卡，男性约2,500卡）的风险更高。众多研究表明，喝果汁不会减少我们当天对其他食物的摄入。

H) As it is easy to consume large amounts of fruit juice quite quickly, extra calories are taken in. And extra calories can contribute to weight gain. One way we can improve the effects of fruit juice on our health is making sure we select ripe fruit to retain as much of its goodness as possible, according to Roger Clemens, professor of pharmaceutical (药物的) sciences at the University of Southern California.

由于很容易快速摄入大量果汁，因此会摄入额外卡路里。而额外卡路里会导致体重增加。南加州大学药物科学教授Roger Clemens表示，改善果汁对健康影响的一种方法是确保选择成熟的水果，以尽可能保留其营养。

I) Another reason for fruit juice's recent popularity is the argument that it can help to remove poisonous or harmful substances from the body. However, "the whole concept of a juice diet helping to remove poisonous or harmful substances from the body is completely false," says Clemens. "We consume compounds every day that may be poisonous and our bodies do a wonderful job of removing and eliminating anything harmful from our bodies."

果汁近期流行的另一个原因是认为它有助于从体内去除有毒或有害物质。然而，Clemens说：“果汁饮食帮助从体内去除有毒或有害物质的整个概念完全是错误的。我们每天摄入的化合物可能具有毒性，但我们的身体在去除和消除体内有害物质方面做得很好。”

J) And juice isn't a cure-all for getting your nutrients, either. "There are a lot of nutrients contained in the parts of the fruits, such as in apple skins, that are excluded when you juice them," says Heather Ferris, a professor of medicine. "You end up with sugary water with some vitamins."

果汁也不是获取营养的万能药。医学教授Heather Ferris说：“水果的许多部分，如苹果皮，含有大量营养，但在榨汁时被排除。最终你得到的是含有少量维生素的糖水。”

K) Plus, she adds, it's not an ideal way to reach the advised "five a day". "People try to get five servings of fruit and vegetables per day and don't realise this isn't just about getting vitamins," she says. "It's also about reducing the amount of grain carbs (碳水化合物) and protein and fats in our diet, and increasing fibre." So while fruit juice is better than no fruit at all, there are limits. It particularly comes with risks when we consume more than 150ml of free sugars per day, or when it puts us over our recommended calorie intake. It provides us with vitamins—but fruit juice is far from a quick fix.

此外，她补充说，这不是达到建议的“每天五份”的理想方式。“人们试图每天摄入五份水果和蔬菜，但没有意识到这不仅仅是关于获取维生素，”她说。“还涉及减少我们饮食中谷物碳水化合物、蛋白质和脂肪的量，并增加纤维。”因此，虽然果汁比完全没有水果好，但有限制。特别是当我们每天摄入超过150毫升游离糖，或当它使我们超过推荐卡路里摄入量时，会有风险。它为我们提供维生素——但果汁远非快速解决方案。