也就是近几年, 不管是在国外的餐厅, 还是说国内的一些西餐厅网红店, 经常会在菜单上看到这个词, Gluten Free.

所以，咱们今天的 Buzzword 就是把就来聊聊这风很大的饮食风潮"Gluten Free"吧

In the past few years, if I went to restaurants overseas, especially say in Europe or some trendy western restaurants in China, I've started to see this word a lot on the menu.

01

So what exactly is Gluten Free?

A gluten free diet is an eating plan that excludes foods containing gluten.

Gluten直译是麸质, 麦麸的麸, 这个字还挺复杂的.

所谓的Gluten Free就是无麸质饮食, 可能听到这里还是很多小伙伴一头雾水, 到底这个麸质是在什么食物里有呢？

Gluten is a protein found in wheat, barley, rye, and triticale.

麸质其实就是一种蛋白质, 它常见于wheat 小麦, barley大麦, rye 裸麦和triticale叫黑小麦, 听到这里可能很多喜欢吃面食的小伙伴都沉默了.

02

Why would people

go on A Gluten Free Diet?

A Gluten Free Diet means you can't eat any of that, then why would people go on this diet?

既然这些最常见的麦都不能吃, 为什么会有人愿意吃这种Gluten Free Diet无麸质饮食?

Originally, a gluten free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten.

它最早其实不是一个饮食风潮, 而是对于一些疾病的应对措施.

The top one is celiac disease, 这个在中文叫乳糜泻.

Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine.

It is an autoimmune disorder.

简单来说乳糜腺Celiac Disease就是是指摄入含麸质的食物之后, 会产生一种自体免疫性肠道疾病, 所以有这种病的人需要无麸质饮食, 就跟糖尿病人需要低糖饮食一样.

The other type of health condition that requires people to go on a gluten free diet is Wheat Allergy.

另外一种需要无麸质饮食的健康状况叫做Wheat Allergy 小麦过敏.

Like other food allergies, this is the result of the immune system mistaking gluten as a disease causing agent.

This will trigger immune system response that may result in congestion, breathing difficulties and other symptoms.

这种小麦过敏就和其他的食物过敏症差不多, 你都会有一些不良的身体反应, 比如说呼吸困难等等.

But then because some celebrities are endorsing this diet, the gluten free diet started to become popular among people who don't have these medical conditions.

That's because a lot of people are claiming a gluten free diet has other benefits, for example, improved health, weight loss, and increased energy.

但是在国外一些明星大V开始推动了 Gluten Free无麸质饮食的风潮, 说它除了治病还有很多的好处,

比如说improved health会改善你的整体健康状况, 可以减肥,也可以让你整个人更精神更有能量, 所以 Gluten Free Diet就开始在普通人中间流行起来.

But up till now, more research is needed to determine the accuracy of these claims.

但说实话, 一直到今天, 其实所有的这些无麸质饮食的其他的健康的好处都并没有被完全证实.

03

What you

Can and Cannot eat?

Having talked about the definition, now let's take a look at what you can eat and what you can't eat when you're on a gluten free diet.

01

Things to avoid

简单来说, you have to avoid all the foods and drinks containing wheat, barley, rye, triticale, and some oats.

就像我们刚才说的, 你不能吃任何含有小麦, 大麦, 裸麦, 黑小麦, 甚至还有包括燕麦的食物和饮品.

Keep in mind a lot of the processed foods that we eat on a daily basis or on a regular basis actually do contain gluten.

光说这些食物原料, 大家可能会觉得比较抽象, 咱们就来说说咱们的日常饮食里一些含麸质的东西.

First of all, you cannot drink any beer. You have to avoid all breads, cakes, pies, candies, cookies, French fries.

基本上任何的饼干,蛋糕, 糖果都想都不要想;

Pastas, 意大利面, hot dogs and processed lunch meat, 什么热狗肠, 火腿肠, 午餐肉之类的, 也不能碰;

Sources, including soy-sauce, 甚至包括酱油在内的很多的酱料都不可以吃.

Seasoned snack foods such as potato and tortilla chips. 零食里的薯片, 玉米片也不要碰.

02

Things you can eat

So what can you eat?

You can eat buckwheat荞麦, corn玉米, quinoa藜麦, rice, you can actually eat rice, 大米, sorghum高粱, and soy 黄豆.

And I didn't just list everything on the Dos and Don'ts list.

So if you're interested, you can always check it out.

But before we wrap up today's episode, I would like to cover a few things that we need to remember when we talk about this special gluten free diet.

04

Things to remember

First things first, only a tiny fraction of people actually have celiac disease or wheat allergies and truly can't eat gluten.

And for the rest of us, the science behind gluten sensitivity or gluten intolerance is foggy.

谈到无麸质饮食, 其实绝对必要执行无麸质饮食的人在整体人群里面占的比例非常少, 这种是确诊有刚才我们说的乳糜泻和小麦过敏症的人.

对于我们其他大多数的人来说, 很多人虽然也会说自己对于麸质敏感, 或者对于麸质不耐受gluten sensitivity or gluten intolerance, 但其实这些东西背后的科学证据现在并不是特别明晰.

There's no evidence that going gluten free will help you lose weight.

而且现在并没有确定的科学证据表明无麸质饮食可以帮你减肥. 其实你有没有想过刚才讲的无肤质饮食, 你吃了如果瘦了很有可能是因为你吃零食吃得少了.

And on Top of that, a gluten free diet carries some health risks, 而且无麸质饮食, 甚至还有一些健康的隐患.

People who follow a gluten free diet may have low levels of certain vitamins and nutrients in their diets. This could include iron, calcium, fiber, and so on so forth.

比如它有可能让你摄入的维生素和营养元素不足, 像是没有足够的铁、钙、纤维. This could also lead to constipation. 纤维吃少了可能就会有便秘的问题.

And going gluten free may also reduce the amount of beneficial bacteria in your gut, which has implications for immune system functions.

而且这种无麸质饮食可能会让你胃里的有益细菌不足, 从而影响你的整体免疫水平.

So do your own research and decide on your own if you want to get on the gluten free train.

Now let's move on to the sample sentence.

例句示范

Example 1：

-Gluten-free diet is one of the latest in a long line of food fads.