戒掉吃精制糖的4个小窍门

戒掉吃精制糖的4个小窍门

There's so much news about how bad sugar is for you. It's been linked to everything from obesity to some types of cancer.

有那么多关于糖对你有多有害的新闻。它与从肥胖到某些癌症的一切都有联系。

Yet, we average 17 teaspoons of added sugar a day. That doesn't count the sugar found naturally in fruits or dairy items.

然而，我们平均每天摄入17茶匙的添加糖。这还不包括水果或奶制品中的天然糖分。

Refined sugar isn't your friend. It isn't that hard to live life without it. (Photo: Handmade Pictures/Shutterstock)

Dr. Robert Lustig, professor of pediatric endocrinology at the University of California, San Francisco, says we are wired to desire fructose because in nature, anything containing fructose isn't poisonous. Other research has demonstrated with MRI scans how your brain releases dopamine when you eat something sweet. Your body rewards you for eating sugar by making you feel good.

加州大学旧金山分校的儿科内分泌学教授罗伯特·勒斯蒂格博士说，我们天生就渴望果糖，因为在自然界中，任何含有果糖的东西都是无毒的。其他的研究已经用核磁共振扫描证明了，当你吃甜食时，你的大脑是如何释放多巴胺的。你的身体通过让你感觉良好来奖励你吃糖。

In other words, sugar is addictive.

换句话说，糖会上瘾。

Here are some tips for kicking the refined sugar habit if you'd like to explore that possibility.

如果你想尝试一下，这里有一些建议可以帮助你改掉吃精制糖的习惯。

1. Stop drinking all forms of soda and other sweetened drinks

停止饮用各种形式的苏打水和其他加糖饮料

If you can stop drinking soda, your sugar intake will drop significantly. (Photo: Niels Hariot/Shutterstock)

The amount of sweetener in any type of soft drink is very high. A 12-ounce can contains about 10 teaspoons of sugar. If you can drop the soft drinks, you'll instantly reduce your sugar habit significantly. Another obvious food item to eliminate is candy. (And don't go for the "sugar-free" options unless it is sweetened with stevia, as there's a chance those sweeteners can be unhealthy in other ways.)

任何类型的软饮料中甜味剂的含量都是非常高的。一罐12盎司的罐头含有大约10茶匙的糖。如果你能戒掉不含糖的饮料，你就能立刻显著地减少吃糖的习惯。另一个明显要避免的食物是糖果。(不要选择“无糖”的选项，除非它添加了甜菊糖，因为这些甜味剂可能在其他方面不健康。)

2. Eat a well-rounded diet with a focus on protein and vegetables

吃全面的饮食，注重蛋白质和蔬菜

Load up on vegetables and you'll feel a lot better. (Photo: Michael Stern [CC BY-SA 2.0]/Flickr)

Simply removing sugar can help improve your health, but you also need to fill up on good-for-you foods. Eating regular, hearty meals will ensure that you don't eat a doughnut or cookie while you're out, or reach into a co-worker's candy jar out of hunger.

简单地去除糖分可以改善你的健康，但你也需要吃一些对你有益的食物。有规律的吃一顿丰盛的饭可以确保你外出的时候不吃甜甜圈或曲奇饼，或者不饿的时候不去拿同事的糖果罐。

Buy a new cookbook that focuses on healthy, delicious recipes, or start following the many good healthy food blogs out there. Get inspired and start collecting doable but delicious healthy recipes.

买一本新的食谱，关注健康、美味的食谱，或者开始关注许多好的健康食品博客。获得灵感，开始收集可行但美味的健康食谱。

3. Deal with cravings

处理欲望

The sourness of fermented foods, like sauerkraut, can counteract your desire for something sweet. (Photo: ziashusha/Shutterstock)

After a couple of days have gone by without eating any sugary foods, your craving for sugar should drop. I find it helpful to eat or drink a fermented food such as homemade sauerkraut, coconut kefir or kombucha. The sourness of these foods counteract that sweet desire, plus it gives you healthy probiotics, which help reduce cravings.

几天不吃含糖食物之后，你对糖的渴望就会减少。我发现吃或喝一些发酵的食物很有帮助，比如自制的酸菜、椰子酒或康普茶。这些食物的酸味会抵消你对甜食的渴望，而且还会给你带来健康的益生菌，有助于减少你对甜食的渴望。

4. Enjoy beautiful food without sugar

享受没有糖的美食

The colors of these beautiful foods are enticing. (Photo: Wild As Ligh/Shutterstock)

Along the same lines, there's no need to mourn the loss of sweets when there is such beautiful food to eat. Make hearty stews and soups, roast a chicken, make a beautiful main dish salad, roast squash, toast nuts and enjoy a good unsweetened yogurt. There are so many amazing foods to enjoy — so enjoy them. Don't feel deprived; simply enjoy different foods.

同样的道理，有这么美味的食物可吃，却没有必要为失去糖果而悲伤。做丰盛的炖菜和汤，烤鸡，做一道漂亮的主菜沙拉，烤南瓜，烤坚果，喝一杯不加糖的酸奶。有那么多美味的食物可以享受——所以尽情享受吧。不觉得被剥夺了什么;只是享受不同的食物。