第二步：精读重点段落

（Tips: 双击文中单词可以查释义并加入你的生词本哦）

[12] The baobab fruit is the staple of the Hadza diet, packed with vitamins, fat in the seeds, and, of course, significant amounts of fiber. We were surrounded by baobab trees stretching in the distance as far as I could see. Baobab fruit have a hard coconut-like shell that cracks easily to reveal a chalky flesh around a large, fat-rich seed. The high levels of vitamin C provided an unexpected citrus tang.

• staple  /'steɪp ə l/  n. 主食；订书钉；U形钉
• vitamin  /'vɪtəmɪn/  n. 维生素；维他命
• fiber  /'faɪbə/  n. 纤维
• reveal  /rɪ'viːl/  v. 露出，显露，展现；透露
• chalky  /'tʃɔːki/  adj. 白垩质的；含白垩的；苍白色的
• flesh  /fleʃ/  n. 果肉；肉；本人
• citrus tang  柑橘的味道   /'sɪtrəs/  adj. 柑橘属植物的  /tæŋ/  n. 浓烈的气味或味道

[13] The Hadza mixed the chalky bits with water and whisked it vigorously for two to three minutes with a stick until it was a thick, milky porridge that was filtered – somewhat – into a mug for my breakfast. It was surprisingly pleasant and refreshing. As I was not sure what else I would be eating on my first day, I drank two mugs and suddenly felt very full.

• whisk  /wɪsk/  v. 搅拌；拂，掸；飞奔 
• vigorously  /'vɪg(ə)rəslɪ/  adv. 用力地；充满力量地
• porridge  /'pɒrɪdʒ/  n. 粥，糊
• filter  /ˈfɪltə/  v. 过滤；（信息、消息等）慢慢传开

[14] My next snacks were the wild berries on many of the trees surrounding the camp – the commonest were small Kongorobi berries. These refreshing and slightly sweet berries have 20 times the fiber and polyphenols compared with cultivated berries – powerful fuel for my gut microbiome. I had a late lunch of a few high-fiber tubers dug up with a sharp stick by the female foragers and tossed on the fire. These were more effort to eat - like tough, earthy celery. I did not go for seconds or feel hungry, probably because of my high-fibre breakfast. No one seemed concerned about dinner.

• polyphenol  /,pɔli'fi:'nɔl/  n. 多酚
• tuber  /'tjuːbə/  n. 块茎
• toss  /tɒs/  v. 扔，投掷 ；辗转反侧
• celery  /'seləri/  n. 芹菜

[18] Harvested high from a baobab tree, our dessert was the best golden orange honey I could ever imagine – with the bonus of honeycomb full of fat and protein from the larvae. The combination of fat and sugars made our dessert the most energy-dense food found anywhere in nature and may have competed with fire in terms of its evolutionary importance.

• honeycomb  /'hʌnikəʊm/  n. 蜂巢；蜂窝状物 
• larvae  / 'lɑrvi/  n. 幼虫；幼体（larva /'lɑ:və/ 的复数形式）
• combination  /‚kɒmbɪ'neɪʃən/  n. 结合；组合；联合
• energy-dense food  能量最密集的食物   dense  / dens/  adj. 稠密的；浓厚的；愚钝的

[22] The bad news was, after a few days, my gut microbes had virtually returned to where they were before the trip. But we had learnt something important. However good your diet and gut health are, it is not nearly as good as our ancestors’. Everyone should make the effort to improve their gut health by re-wilding their diet and lifestyle. Being more adventurous in your normal cuisine plus reconnecting with nature and its associated microbial life, may be what we all need.

• virtually   /'vɜːtʃuəli/  adv. 事实上，几乎；实质上
• ancestors  /ˈænsɛstə/  n. 祖先，上代
• cuisine   /kwɪ'ziːn/  n. 饮食，烹饪

（Tips: 双击文中单词可以查释义并加入你的生词本哦）

I spent three days as a hunter-gatherer to see if it would improve my gut health

[1] Mounting evidence suggests that the richer and more diverse the community of microbes in your gut the lower your risk of disease. Diet is key to maintaining diversity and was strikingly demonstrated when an undergrad student went on a McDonald’s diet for ten days and after just four days experienced a significant drop in the number of beneficial microbes.

• diverse  /daɪ'vɜːs/  adj. 丰富多样的；不同的；变化多的
• microbes  /'maɪkrob/  n. 微生物，细菌；微生物类（microbe的复数形式）
• gut  /ɡʌt/  n. 肠道；胆量；直觉 

[2] Similar results have been demonstrated in a number of larger human and animal studies.

• demonstrate  / 'demənstreɪt/  v. 证明，论证；示威；示范

[3] Your gut microbiome is a vast community of trillions of bacteria that has a major influence on your metabolism, immune system and mood. These bacteria and fungi inhabit every nook and cranny of your gastrointestinal tract, with most of this 1kg to 2kg “microbe organ” sited in your colon (the main bit of your large intestine).

• gut microbiome  肠道微生物
• bacteria  /bækˈtɪəriə/  n. 细菌 
• metabolism  /mɪ'tæbəlɪzəm/  n. 新陈代谢
• immune system  免疫系统
• fungi  /ˈfʌŋɡaɪ/  n. 真菌；蘑菇（fungus /'fʌŋɡəs/ 的复数）
• inhabit  /ɪn'hæbɪt/  v. 栖息；居住于
• nook  /nʊk/  n. 角落；（有岩石、大树等遮挡的）隐蔽处
• cranny  /'kræni/  n. 裂隙，裂缝
• gastrointestinal tract  胃肠道   /‚ɡæstrəʊɪn'testɪnəl/  adj. 胃肠的
• colon  /'kəʊlən/  n. 结肠；冒号
• intestine  /ɪn'testɪn/  n. 肠 

[4] We tend to see the biggest diet-related shifts in microbes in people who are unhealthy with a low-diversity unstable microbiome. What we did not know is whether a healthy stable gut microbiome could be improved in just a few days. The chance to test this in an unusual way came when my colleague Jeff Leach invited me on a field trip to Tanzania, where he has been living and working among the Hadza, one of the last remaining hunter-gatherer groups in all of Africa.

• stable  /'steɪb ə l/  adj. 稳定的；牢固的；镇静的 

[5] My microbiome is pretty healthy nowadays and, among the first hundred samples we tested as part of the MapMyGut project, I had the best gut diversity – our best overall measure of gut health, reflecting the number and richness of different species. High diversity is associated with a low risk of obesity and many diseases. The Hadza have a diversity that is one of the richest on the planet.

• obesity  /əʊ'biːsɪti/  n. 肥胖

[6] The research plan was devised by Jeff who suggested I should have an intensive three days of eating like a hunter-gatherer during my stay at his research camp. I would measure my gut microbes before heading to Tanzania, during my stay with the Hadza, and after my return to the UK. I was also not allowed to wash or use alcohol swabs and I was expected to hunt and forage with the Hadza as much as possible – including coming in contact with the odd Hadza baby and baboon poo lying about.

• devise  /dɪ'vaɪz/  v. 设计；想出
• swab  /swɒb/  n. 棉签；医用海绵，纱布 
• forage  /'fɒrɪdʒ/  v. 觅食；搜寻 
• baboon poo  /bəˈbuːn/ / puː/  狒狒粪便

[7] To help us record the trip I was accompanied by Dan Saladino, the intrepid presenter and producer of BBC Radio 4’s The Food Programme, who was preparing a Hadza microbe special.

• intrepid  /ɪn'trepɪd/  adj. 勇敢的；无畏的
• presenter and producer  演示者和制片人

[8] After a long tiring flight to Mount Kilimanjaro Airport in Tanzania, we stayed overnight in Arusha, a city in the north of the country. Before setting off the next morning, I produced my baseline poo sample.

• baseline  /ˈbeɪslaɪn/  n. 基线；底线

[9] After an eight-hour journey in a Land Rover over bumpy tracks, we arrived. Jeff beckoned us to the top of a huge rock to witness the most amazing sunset over Lake Eyasi. Here, within a stone’s throw of the famous fossil site of Olduvai Gorge and with the stunning plains of the Serengeti in the distance, Jeff explained that we were never going to be closer to home as a member of the genus Homo, than where we were standing at that moment.

• bumpy  /ˈbʌmpi/  adj. 颠簸的；崎岖不平的
• beckon  /ˈbekən/  v.（招手或点头） 示意；召唤
• stunning  /'stʌnɪŋ/  adj. 令人惊叹的；极漂亮的；令人震惊的 

The million-year-old diet

[10] The Hadza seek out the same animals and plants that humans have hunted and gathered for millions of years. Importantly, the human-microbe tango that played out here for aeons probably shaped aspects of our immune system and made us who we are today. The significance of being in Hadza-land was not lost on me.

• aeons  /ˈiːən/  n. 数千数万年；万古

[11] Unlike the Hadza, who sleep around the fire or in grass huts, I was given a tent and told to zip it up tight as there were scorpions and snakes about. I had to be careful where I stepped if I needed a nocturnal pee. After an interesting but restless night’s sleep, a large pile of baobab pods had been collected for my breakfast.

• grass hut  草屋
• scorpion  /'skɔːpiən/  n. 蝎子；蝎尾鞭
• nocturnal  /nɒk'tɜːnl/  adj. 夜间发生的；夜间活动的
• baobab pods  猴面包树豆荚

[12] The baobab fruit is the staple of the Hadza diet, packed with vitamins, fat in the seeds, and, of course, significant amounts of fiber. We were surrounded by baobab trees stretching in the distance as far as I could see. Baobab fruit have a hard coconut-like shell that cracks easily to reveal a chalky flesh around a large, fat-rich seed. The high levels of vitamin C provided an unexpected citrus tang.

• staple  /'steɪp ə l/  n. 主食；订书钉；U形钉
• vitamin  /'vɪtəmɪn/  n. 维生素；维他命
• fiber  /'faɪbə/  n. 纤维
• reveal  /rɪ'viːl/  v. 露出，显露，展现；透露
• chalky  /'tʃɔːki/  adj. 白垩质的；含白垩的；苍白色的
• flesh  /fleʃ/  n. 果肉；肉；本人
• citrus tang  柑橘的味道   /'sɪtrəs/  adj. 柑橘属植物的  /tæŋ/  n. 浓烈的气味或味道

[13] The Hadza mixed the chalky bits with water and whisked it vigorously for two to three minutes with a stick until it was a thick, milky porridge that was filtered – somewhat – into a mug for my breakfast. It was surprisingly pleasant and refreshing. As I was not sure what else I would be eating on my first day, I drank two mugs and suddenly felt very full.

• whisk  /wɪsk/  v. 搅拌；拂，掸；飞奔 
• vigorously  /'vɪg(ə)rəslɪ/  adv. 用力地；充满力量地
• porridge  /'pɒrɪdʒ/  n. 粥，糊
• filter  /ˈfɪltə/  v. 过滤；（信息、消息等）慢慢传开

[14] My next snacks were the wild berries on many of the trees surrounding the camp – the commonest were small Kongorobi berries. These refreshing and slightly sweet berries have 20 times the fiber and polyphenols compared with cultivated berries – powerful fuel for my gut microbiome. I had a late lunch of a few high-fiber tubers dug up with a sharp stick by the female foragers and tossed on the fire. These were more effort to eat - like tough, earthy celery. I did not go for seconds or feel hungry, probably because of my high-fibre breakfast. No one seemed concerned about dinner.

• polyphenol  /,pɔli'fi:'nɔl/  n. 多酚
• tuber  /'tjuːbə/  n. 块茎
• toss  /tɒs/  v. 扔，投掷 ；辗转反侧
• celery  /'seləri/  n. 芹菜

[15] A few hours later, we were asked to join a hunting party to track down porcupine – a rare delicacy. Even Jeff had not tasted this creature in his four years of fieldwork.

• porcupine  /'pɔːkjʊpaɪn/  n. 箭猪，豪猪
• delicacy  / 'delɪkəsi/  n. 美味，佳肴；脆弱，敏感；圆熟

[16] Two 20kg nocturnal porcupines had been tracked to their tunnel system in a termite mound. After several hours of digging and tunneling – carefully avoiding the razor-sharp spines – two porcupines were eventually speared and thrown to the surface. A fire was lit. The spines, skin and valuable organs were expertly dissected and the heart, lung and liver cooked and eaten straight away.

• termite mound   白蚁丘  /'tɜːmaɪt/  n. 白蚁 

/maʊnd/  n. 土堆；土丘；（大）堆

• razor-sharp  /'reizəʃɑ:p/  adj. 锋利的
• spine  /spaɪn/  n. 刺；脊柱；书脊
• spear   /spɪə/  v. 用尖物刺穿；用矛刺；用尖物叉起 
• dissect  /dɪ'sekt/  v. 解剖；仔细分析

[17] The rest of the fatty carcass was taken back to camp for communal eating. It tasted much like suckling pig. We had a similar menu the next two days, with the main dishes including hyrax – a strange furry guinea-pig-like hoofed animal, weighing about 4kg – a relative of the elephant, of all creatures.

• carcass  /'kɑːkəs/  n. 尸体；残骸
• communal  /'kɒmjʊnəl/  adj. 公共的；公社的
• suckling pig  乳猪  /'sʌklɪŋ/  adj. 尚未断奶的；初出茅庐的 
• hyrax  /ˈhaɪræks/  n. 蹄兔；岩狸
• furry guinea-pig-like hoofed animal  毛茸茸的豚鼠状蹄类动物

guinea-pig   /'ɡinipiɡ/  n. 豚鼠；天竺鼠；荷兰猪   hoofed  /huːft/  adj. 有蹄的
[18] Harvested high from a baobab tree, our dessert was the best golden orange honey I could ever imagine – with the bonus of honeycomb full of fat and protein from the larvae. The combination of fat and sugars made our dessert the most energy-dense food found anywhere in nature and may have competed with fire in terms of its evolutionary importance.

• honeycomb  /'hʌnikəʊm/  n. 蜂巢；蜂窝状物 
• larvae  / 'lɑrvi/  n. 幼虫；幼体（larva /'lɑ:və/ 的复数形式）
• combination  /‚kɒmbɪ'neɪʃən/  n. 结合；组合；联合
• energy-dense food  能量最密集的食物   dense  / dens/  adj. 稠密的；浓厚的；愚钝的

[19] In Hadza-land nothing is wasted or killed unnecessarily, but they eat an amazing variety of plant and animal species (around 600, most of which are birds) compared with us in the West. My other lasting impression was how little time they spent getting food. It appeared as though it took just a few hours a day – as simple as going round a large supermarket. Any direction you walked there was food – above, on and below ground.

Massive increase in microbiome diversity

[20] Twenty-four hours later Dan and I were back in London, him with his precious audio tapes and me with my cherished poo samples. After producing a few more, I sent them to the lab for testing.

[21] The results showed clear differences between my starting sample and after three days of my forager diet. The good news was my gut microbal diversity increased a stunning 20%, including some totally novel African microbes, such as those of the phylum Synergistetes.

• novel   /'nɒvəl/  adj. 新的；新颖的
• phylum Synergistetes 互养菌门  /'faɪləm/  n. 门（分类）；语系 

[22] The bad news was, after a few days, my gut microbes had virtually returned to where they were before the trip. But we had learnt something important. However good your diet and gut health are, it is not nearly as good as our ancestors’. Everyone should make the effort to improve their gut health by re-wilding their diet and lifestyle. Being more adventurous in your normal cuisine plus reconnecting with nature and its associated microbial life, may be what we all need.

• virtually   /'vɜːtʃuəli/  adv. 事实上，几乎；实质上
• ancestors  /ˈænsɛstə/  n. 祖先，上代
• cuisine   /kwɪ'ziːn/  n. 饮食，烹饪