从你的饮食中减少糖的5种方法

从你的饮食中减少糖的5种方法

Want to fight fat, wrinkles and chronic disease? Consider slashing the amount of added sugar in your diet.

想要对抗肥胖、皱纹和慢性疾病?考虑减少饮食中添加糖的量。

The calories in sugar definitely contribute to weight gain -- and the obesity epidemic -- which in turn leads to all sorts of chronic diseases, including hypertension, cardiovascular disease, diabetes and more.

糖中的热量肯定会导致体重增加，以及肥胖症的流行，进而导致各种慢性病，包括高血压、心血管疾病、糖尿病等等。

Sugar can even make you look older than you are by interrupting the skin's ability to repair itself. The end result is more wrinkles.

糖甚至会破坏皮肤自我修复的能力，让你看起来比实际年龄更老。最终的结果是更多的皱纹。

Now consider this: The average American eats 22 teaspoons of added sugar per day, according to the American Heart Association.

现在想想这个:根据美国心脏协会的数据，美国人平均每天摄入22茶匙的添加糖。

The recommended level? No more than six teaspoons a day for women and nine for men.

推荐的水平?女性每天不超过6茶匙,男性不超过9茶匙。

To fight your sugar addiction and begin to reclaim your youth and health, start by becoming a sugar detective.

要想戒掉糖瘾，恢复青春和健康，就从做个糖侦探开始吧。

Check the pantry
检查储藏室

Identify and toss all sugary ingredients in your home, including white and brown sugars, corn syrups, pancake syrups, jams, jellies, honey and molasses.

找出并扔掉家中所有含糖的配料，包括白糖和红糖、玉米糖浆、煎饼糖浆、果酱、果冻、蜂蜜和糖蜜。

Add any boxes of ready-to-mix items to the trash as well, such as pancake, brownie, cookie, cake and instant pudding mixes.

把一些现成的东西扔进垃圾桶，比如煎饼，布朗尼蛋糕，饼干，蛋糕和即时布丁。

Look for hidden sugars

寻找隐藏的糖分

Think the pantry is now danger free? Probably not. That's because manufacturers hide sugar by using different names.

你以为储藏室现在没有危险了吗?可能不会。这是因为生产商用不同的名称来隐藏糖。

Evaporated cane juice, agave, fruit nectar, fruit juice concentrate, brown rice syrup, malt syrup, corn syrup, date syrup, barley malt and anything that ends in an "ose" -- think fructose, sucrose, maltose and dextrose -- are all added sugars.

浓缩甘蔗汁、龙舌兰、水果花蜜、浓缩果汁、糙米糖浆、麦芽糖浆、玉米糖浆、枣糖浆、大麦麦芽以及任何以“糖”结尾的东西——比如果糖、蔗糖、麦芽糖和葡萄糖——都是添加糖。

One advocacy group counted up to 61 different names for sugar on food labels. How can we possibly fight such marketing? Last year the US Food and Drug Administration announced it is making manufacturers list all "added sugars" on food labels.

一个倡导组织统计了食品标签上多达61种不同的糖名称。我们怎么能对付这种营销手段呢?去年，美国食品和药物管理局宣布，将要求制造商在食品标签上列出所有“添加糖”。

Watch what you drink

注意你喝的饮料

We all know that one can of soda delivers nearly a day's worth of recommended sugar, but have you looked at your favorite energy drink? Sugar is typically the second main ingredient.

我们都知道一罐苏打水可以提供几乎一天的推荐糖量，但是你有没有看过你最喜欢的能量饮料?糖通常是第二个主要成分。

What about sports beverages, which kids often drink? A 20-ounce Gatorade contains 35 grams of sugar, while some brands of 32-ounce sports drinks have between 56 and 76 grams -- four to six times the recommended daily amount for kids and teenagers.

孩子们经常喝的运动饮料呢?一杯20盎司的佳得乐含有35克糖，而一些品牌的32盎司运动饮料含糖量在56到76克之间，是儿童和青少年每日推荐量的4到6倍。

Inspect those 'health' foods

检查那些“健康”食品

Many foods marketed as "health" foods are also full of sugar. Instant oatmeal is healthy, but when it's flavored it can have up to 15 grams of sugar per packet.

许多被标榜为“健康”食品的食品也含有大量的糖分。速溶燕麦片是健康的，但当它调味时，每包可能含有15克的糖。

Speaking of yogurt, even the low-fat flavored versions can have 30 grams of sugar per 8-ounce serving -- it's what they do to make up for the lack of fat. That's as much sugar as two scoops of ice cream.

说到酸奶，即使是低脂口味的酸奶，每8盎司也能含有30克糖——这是他们用来弥补脂肪不足的方法。那相当于两勺冰淇淋的糖量。

Substitute
替代品

So, detective, you now know what to look for to begin restricting the amount of sugar in the foods you eat. What are you going to replace those foods with?

所以，侦探先生，你现在知道了如何开始限制你吃的食物中的糖分了。你打算用什么来替代这些食物?

Whole foods like fruit, vegetables and whole grains. They too contain sugar -- an apple can have around 20 grams of sugar, a banana 14 grams and a sweet potato 7 grams.

像水果、蔬菜和全谷类食品。它们也含有糖，一个苹果大约有20克糖，一个香蕉14克，一个红薯7克。

But the fiber in that apple, banana and sweet potato can satisfy your hunger and make your body absorb the sugar from the fruit more slowly. Fruits and vegetables also support your health with vitamins, minerals and other nutrients instead of empty, non-nourishing calories.

但苹果、香蕉和红薯中的纤维可以满足你的饥饿感，并使你的身体更缓慢地吸收水果中的糖分。水果和蔬菜还能提供维生素、矿物质和其他营养物质来支持你的健康，而不是空洞的、无营养的卡路里。