2019年12月六级第2套长篇阅读匹配原文翻译及答案

A) The marketing is enticing: Get stronger muscles and healthier bodies with minimal effort by adding protein powder to your morning shake or juice drink. Or grab a protein bar at lunch or for a quick snack. Today, you can find protein supplements everywhere-online, at the pharmacy, grocery store, or health food store. They come in powders, pills, and bars. With more than $12 billion in sales this year, the industry is booming and, according to the market research company, Grand View Research, is on track to sell billions more by 2025. But do we really need all this supplemental protein? It depends. There are pros, cons and some ho-hums to consider.

营销宣传很诱人：通过在早餐奶昔或果汁饮料中加入蛋白粉，可以轻松获得更强壮的肌肉和更健康的身体。或者午餐时吃个蛋白棒作为快速零食。如今，蛋白补充剂无处不在——网上、药房、杂货店或健康食品店。它们有粉末、药片和棒状等形式。今年销售额超过120亿美元，这个行业正蓬勃发展，根据市场研究公司Grand View Research的数据，预计到2025年销售额还将增加数十亿美元。但我们真的需要所有这些补充蛋白吗？这取决于情况。有优点、缺点和一些平庸之处需要考虑。

B) For starters, protein is critical for every cell in our body. It helps build nails, hair, bones, and muscles. It can also help you feel fuller longer than eating foods without protein. And, unlike nutrients that are found only in a few foods, protein is pretty much ubiquitous. "The typical American diet is a lot higher in protein than a lot of us think, "says registered dietitian Angela Pipitone with Johns Hopkins McKusick-Nathans Institute of Genetic Medicine. She says it's in foods many of us expect, such as beef, chicken, and other types of meat and dairy. But it's also in foods that may not come immediately to mind like vegetables, fruit, beans and grains.

首先，蛋白质对我们身体的每个细胞都至关重要。它有助于构建指甲、头发、骨骼和肌肉。与不含蛋白质的食物相比，它还能让你更长时间地感到饱腹。而且，与仅存在于少数食物中的营养素不同，蛋白质几乎无处不在。“典型的美式饮食中蛋白质含量比我们许多人想象的要高得多，”约翰斯·霍普金斯大学麦库西克-纳坦斯遗传医学研究所的注册营养师安吉拉·皮皮托内说。她表示，蛋白质存在于我们许多人预料的食物中，如牛肉、鸡肉和其他肉类及乳制品。但它也存在于可能不立即想到的食物中，如蔬菜、水果、豆类和谷物。

C) The U.S. government's recommended daily allowance (RDA) for the average adult is 50 to 60 grams of protein a day. This may sound like a lot, but Pipitone says: "We get bits of protein here and there and that really adds up throughout the day. "Take, for example, breakfast. If you ate two eggs topped with a little bit of cheese and an orange on the side, you already have 22 grams of protein. Each egg gives you 7 grams; the cheese gives you around 6 grams and the orange - about 2 grams. Add a lunch of chicken, rice, and broccoli, and you are already over the recommended 50 grams. "You can get enough protein and meet the RDA before you even get to dinner," says Pipitone.

美国政府推荐的普通成人每日蛋白质摄入量为50至60克。这听起来可能很多，但皮皮托内说：“我们这里一点那里一点地摄入蛋白质，全天累积起来真的很多。”以早餐为例。如果你吃两个鸡蛋，上面撒点奶酪，再配一个橙子，你已经有22克蛋白质了。每个鸡蛋提供7克；奶酪约6克；橙子约2克。加上鸡肉、米饭和西兰花的午餐，你已经超过了推荐的50克。“在晚饭之前，你就能摄入足够的蛋白质并达到推荐摄入量，”皮皮托内说。

D) So if it's so easy to get your protein in food, why add more in the form of powders, snack bars or a boost at your local juice bar? No need to, says Pipitone because, in fact, most of us already get enough protein in our diet. "Whole foods are always the best option rather than adding supplements," she says, noting the FDA does not regulate supplements as stringently as foods or drugs, so there could be less protein, more sugar, and some additives you wouldn't expect, such as caffeine and even steroids.

那么，如果从食物中获取蛋白质如此容易，为什么还要以粉末、零食棒或在当地果汁吧加蛋白的形式来增加呢？皮皮托内说没有必要，因为事实上，我们大多数人已经从饮食中摄入了足够的蛋白质。“全食物总是最佳选择，而不是添加补充剂，”她说，并指出FDA对补充剂的监管不像对食品或药品那样严格，因此可能含有更少的蛋白质、更多的糖，以及一些你意想不到的添加剂，如咖啡因甚至类固醇。

E) If you are considering a supplement, read the list of ingredients, she says although this is not always foolproof. "I've seen very expensive protein supplements that claim to be high quality but they might not really be beneficial for the average healthy adult," she says. "It could just be a waste of money."

如果你考虑使用补充剂，要阅读成分列表，她说，尽管这并不总是万无一失的。“我见过非常昂贵的蛋白质补充剂，声称高质量，但可能对普通健康成人并没有真正益处，”她说。“这可能只是浪费钱。”

F) But there are certain situations that do warrant extra protein. "Anytime you're in an anabolic state or building muscle," Pipitone says, such as if you're an extreme endurance athlete, training for a marathon, or you're a body builder. If you're moderately exercising for 150 minutes a week, as the Centers for Disease Control and Prevention recommends, or less than that, you're probably not an extreme athlete. Extreme athletes expend lots of energy breaking down and repairing and building muscles. Protein can give them the edge they need to speed along that process.

但在某些情况下确实需要额外蛋白质。“任何时候你处于合成代谢状态或增肌期，”皮皮托内说，比如如果你是极限耐力运动员、训练马拉松，或者你是健美运动员。如果你每周进行150分钟的中等强度运动，如疾病控制与预防中心推荐，或少于此，你可能不是极限运动员。极限运动员消耗大量能量分解、修复和构建肌肉。蛋白质可以给他们提供加速这一过程所需的优势。

G) Vegans can benefit from protein supplements since they do not eat animal-based protein sources like meat, dairy, or eggs. And, for someone always on-the-go who may not have time for a meal, a protein snack bar can be a good option for occasional meal replacement. Also, individuals recovering from surgery or an injury can also benefit from extra protein. So, too, can older people. At around age 60, "muscles really start to break down, " says Kathryn Starr, an aging researcher at Duke University School of Medicine," and because of that, in addition to the fact that as we get older our body's ability to break down protein is reduced, the protein needs of an older adult actually increases."

素食者可以从蛋白质补充剂中受益，因为他们不吃肉类、乳制品或鸡蛋等动物性蛋白来源。而且，对于总是忙碌、可能没有时间吃饭的人来说，蛋白零食棒可以是偶尔替代正餐的好选择。此外，从手术或受伤中恢复的人也可以从额外蛋白质中受益。老年人也是如此。大约在60岁左右，“肌肉开始真正分解，”杜克大学医学院的老龄化研究员凯瑟琳·斯塔尔说，“正因为如此，再加上随着年龄增长我们身体分解蛋白质的能力下降，老年人的蛋白质需求实际上增加了。”

H) In fact, along with her colleague Connie Bales, Starr recently conducted a small study that found that adding extra protein foods to the diet of obese older individuals who were trying to lose weight strengthened their muscles. Participants in the study were separated into two groups—one group was asked to eat 30 grams of protein per meal in the form of whole foods. That meant they were eating 90 grams of protein a day. The other group—the control group—was put on a typical low-calorie diet with about 50 to 60 grams of protein a day.

事实上，斯塔尔和她的同事康妮·贝尔斯最近进行了一项小型研究，发现为试图减肥的肥胖老年人饮食中添加额外蛋白质食物，可以增强他们的肌肉。研究参与者被分为两组——一组被要求每餐以全食物形式摄入30克蛋白质。这意味着他们每天摄入90克蛋白质。另一组——对照组——采用典型的低热量饮食，每天摄入约50至60克蛋白质。

I) After six months, researchers found the high protein group had significantly improved their muscle function - almost twice as much as the control group. "They were able to walk faster, had improved balance, and were also able to get up out of a chair faster than the control group," Starr says. All 67 participants were over 60 years of age, and both groups lost about the same amount of weight. Starr is now looking into whether high-protein diets also improve the quality of the muscle itself in seniors. She's using CT scans to measure muscle size and fat, and comparing seniors on a high-protein diet to those on regular diets. She says her findings should be available in a couple of months.

六个月后，研究人员发现高蛋白组的肌肉功能显著改善——几乎是对照组的两倍。“他们能够走得更快，平衡能力改善，并且也能比对照组更快地从椅子上站起来，”斯塔尔说。所有67名参与者年龄都超过60岁，两组减重幅度大致相同。斯塔尔现在正在研究高蛋白饮食是否也能改善老年人肌肉本身的质量。她使用CT扫描测量肌肉大小和脂肪，并将高蛋白饮食的老年人与常规饮食的老年人进行比较。她说她的研究结果应该在几个月内得出。

J) In the meantime, 70-year-old Corliss Keith, who was in the high protein group in Starr's latest study, says she feels a big difference. "I feel excellent, "she says, "I feel like I have a different body, I have more energy, I'm stronger." She says she is able to take Zumba exercise classes three times a week, work out on the treadmill and take long, brisk walks. Keith also lost more than 15 pounds. " I'm a fashionable person, so now I'm back in my three-inch heels," she says.

与此同时，70岁的科利斯·基思参与了斯塔尔最新研究中的高蛋白组，她表示感觉大不相同。“我感觉非常棒，”她说，“我感觉身体不一样了，我更有精力，更强壮了。”她说她每周能上三次尊巴舞课，在跑步机上锻炼，还能进行长时间的快走。基思还减掉了超过15磅。“我是个时尚的人，所以现在我又穿回三英寸高跟鞋了，”她说。

K) As people age, researcher Starr says muscle strength is key to helping them stay strong and continue living on their own in their own home. "I feel very much alive now," says Keith, "I feel like I could stay by myself until I'm 100."

随着人们年龄增长，研究员斯塔尔说，肌肉力量是帮助他们保持强壮并继续在自己家中独立生活的关键。“我现在感觉非常有活力，”基思说，“我觉得我可以独自生活到100岁。”

L) But can people overdo protein? Pipitone says you do have to be careful. Too much protein can cause nausea, cramps, headaches, fatigue, and bloating. Dehydration is also a risk when you eat too much protein. Pipitone says if you increase protein, you also have to increase your fluid intake. "I always tell people to make sure they're drinking enough fluids," which for the average person is 60 to 70 ounces a day, which translates into eight 8-ounce glasses of water or liquid per day.

但人们能过度摄入蛋白质吗？皮皮托内说你确实必须小心。过多的蛋白质可能导致恶心、抽筋、头痛、疲劳和腹胀。当你摄入过多蛋白质时，脱水也是一个风险。皮皮托内说，如果你增加蛋白质摄入，也必须增加液体摄入。“我总是告诉人们要确保摄入足够的液体，”对于普通人来说，每天是60至70盎司，相当于每天八杯8盎司的水或液体。

M) There have been some indications that extra protein makes the kidneys work harder which could be problematic for individuals with a history of kidney disease and for them, the supplements may increase the risk of kidney stones, she says.

有一些迹象表明，额外的蛋白质会使肾脏更努力工作，这对有肾脏疾病史的人来说可能有问题，对她来说，补充剂可能增加肾结石的风险，她说。

N) Bottom Line: if you think you need more protein in your diet, consider these questions: Are you an extreme athlete; are you recovering from injury or surgery; or are you 60 years or older? If so, adding high protein foods like eggs and meat products to your diet can be beneficial. And, if you're not sure, it is always a good idea to check with your primary care provider.

总结：如果你认为你的饮食需要更多蛋白质，请考虑这些问题：你是极限运动员吗；你正在从受伤或手术中恢复吗；或者你年龄在60岁或以上吗？如果是这样，在饮食中添加高蛋白食物如鸡蛋和肉类产品可能有益。而且，如果你不确定，咨询你的初级保健提供者总是一个好主意。