一个月的糖排毒：营养学家解释如何和为什么

一个月的糖排毒：营养学家解释如何和为什么

If you've read about the latest wellness trends, you may have entertained the idea of a diet detox.

如果你读过最新的健康趋势，你可能已经有了饮食排毒的想法。

But whether you've considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you're probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.

但是，无论你是否考虑过榨汁、禁食或清洗身体来减肥或改善健康状况，你可能都意识到，从长期的生活方式来看，大幅减少食物摄入量并不是健康饮食的有效方式。

In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.

事实上，严格的排毒会导致疲劳、头晕和低血糖等问题。

But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.

但据一些专家说，有一种可持续的排毒方法是值得的。在你的饮食中减少糖分可以帮助你减肥，改善你的健康，甚至让你的皮肤更容光焕发。

"Sugar makes you fat, ugly and old," said Brooke Alpert, a registered dietitian and co-author of "The Sugar Detox: Lose the Sugar, Lose the Weight -- Look and Feel Great." "What we've discovered in the last couple of years is that sugar is keeping us overweight. It's also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging."

“糖会让你变胖、变丑、变老，”注册营养师、《糖的排毒:减糖，减肥》一书的合著者布鲁克·阿尔珀特说。“我们在过去几年里发现，糖会让我们超重。它也是心脏病的主要原因;它会对皮肤产生负面影响，导致过早衰老。”

Sugar addiction

糖成瘾

Here's more bad news: We can't stop consuming sugar. "People have a real dependency -- a real addiction to sugar," Alpert said. "We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more."

这里有更多的坏消息:我们不能停止吃糖。“人们对糖有一种真正的依赖——一种对糖的真正上瘾，”阿尔珀特说。“我们有糖，我们感觉很好，我们得到了一种快感，然后我们崩溃了，需要得到更多。”

About 10% of the US population are true sugar addicts, according to Robert Lustig, professor of pediatrics and member of the Institute for Health Policy Studies at the University of California, San Francisco. What's more, research suggests that sugar induces rewards and cravings that are similar in magnitude to those induced by addictive drugs.

加州大学旧金山分校儿科学教授、健康政策研究所(Institute for Health Policy Studies)成员罗伯特•拉斯蒂格表示，美国约10%的人口是真正的糖瘾患者。更重要的是，研究表明，糖诱导的奖励和渴望的程度与上瘾药物诱导的类似。

One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet -- such as salad dressings, tomato sauces and breads -- can be loaded with the white stuff.

最大的担忧之一是我们饮食中添加的糖的量，而这些糖通常隐藏在食物中。虽然冰淇淋蛋糕是糖的一个明显来源，但其他可能尝起来不甜的食物——如沙拉酱、番茄酱和面包——也可能含有白色物质。

"People don't realize that seemingly healthy foods are loaded with sugar -- and so we're basically eating sugar all day long, from morning till night," Alpert said.

阿尔珀特说:“人们没有意识到看似健康的食品中含有大量糖分，所以我们基本上每天从早到晚都在吃糖。”

How to sugar detox: Going cold turkey for three days

如何戒糖:三天不吃甜食

The good news is that even if you're not a true sugar "addict," by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.

好消息是，即使你不是一个真正的糖“瘾君子”，通过从你的饮食中去除糖，你可以很快减掉多余的体重，感觉更好，拥有一个更容光焕发的外表。

"There is no one person who wouldn't benefit by eliminating added sugars from their diets," Lustig said.

拉斯蒂格说:“没有人不会从饮食中减少添加糖而受益。”

Children can benefit, too. Lustig's research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic health improved -- despite no changes in body weight or total calories consumed.

孩子们也能从中受益。拉斯蒂格的研究显示，当肥胖儿童在他们的饮食中仅仅9天不添加糖时，他们的新陈代谢健康的各个方面都得到了改善——尽管他们的体重和摄入的总热量没有发生变化。

But going cold turkey is what works best, at least in the beginning.

但是突然戒掉是最好的方法，至少在开始的时候是这样。