Want to fight fat, wrinkles and chronic disease?
想要對抗肥胖，皺紋和慢性疾病嗎？
Consider slashing the amount of added sugar in your diet.
你可以考慮一下減少飲食當(dāng)中的糖分?jǐn)z入。
The empty 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.
糖里的高熱量肯定會導(dǎo)致體重增加—進(jìn)而導(dǎo)致肥胖流行—從而導(dǎo)致各種慢性疾病，包括高血壓、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.
糖甚至?xí)茐钠つw自我修復(fù)的能力，讓你看起來比實(shí)際年齡更老。
The end result is more wrinkles.
最后的結(jié)果就是產(chǎn)生更多的皺紋。
Now consider this: The average American eats 22 teaspoons of added sugar per day, according to the American Heart Association.
現(xiàn)在想想這個:根據(jù)美國心臟協(xié)會調(diào)查，美國人平均每天吃22茶匙的多余糖分。
That's a fanatical amount of sweetness -- a level only addicts would share.
這是一個瘋狂的甜度——只有癮君子才會達(dá)到的水平。
The recommended level?
那么推薦的水平是多少呢？
No more than six teaspoons a day for women and nine for men.
女性每天不超過6茶匙，男性不超過9茶匙。
To fight your sugar addiction and begin to reclaim your youth and health, start by becoming a sugar detective.
為了戒掉糖癮，重獲青春和健康，你可以從成為一名糖偵探開始。
1.Detox the pantry
1.給儲藏室減負(fù)
Identify and toss all sugary ingredients in your home, including white and brown sugars, corn syrups, pancake syrups, jams, jellies, honey and molasses.
找到并扔掉家里所有含糖的成分，包括白糖和紅糖、玉米糖漿、煎餅糖漿、果醬、果凍、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.
那些一盒一盒的加工糖制品也可以扔進(jìn)垃圾桶了，比如煎餅、布朗尼、餅干、蛋糕和速食布丁。
Now take a good look at the labels on the rest of the foods in your pantry, and be prepared to be shocked.
現(xiàn)在再仔細(xì)看看儲物室里剩下的食品上的標(biāo)簽，然后準(zhǔn)備好大吃一驚吧。
Sugar is often used by food manufacturers to extend a product's shelf life, so even savory items often contain sugar.
糖通常被食品制造商用來延長產(chǎn)品的保質(zhì)期，所以即使是調(diào)味品也常常含有糖。
Pasta sauces often contain as much sugar as a cookie.
意大利面醬汁的含糖量通常和餅干一樣多。
Salad dressings such as French, honey mustard and raspberry vinaigrette can deliver between 5 and 7 grams of sugar in just two tablespoons.
沙拉醬，如法式、蜂蜜、芥末醬和覆盆子醋汁，兩湯匙就能提供5到7克的糖。
Ketchup is worse -- it has about 4 grams per tablespoon.
番茄醬就更糟了——一湯匙里就含有4克糖。
Barbecue sauce, hoisin sauce, Teriyaki sauce and even pickle relish all contain sugar.
燒烤醬、海鮮醬、照燒醬甚至泡菜都含有糖。
Healthy bran, oat and corn breakfast cereals (not to mention the kids' versions) are packed with sugar, too.
健康的麩皮、燕麥和玉米早餐麥片(更不用說兒童版本了)也富含糖分。
2.Look for hidden sugars
2.尋找隱藏的糖分
Think the pantry is now danger free?
你以為儲藏室現(xiàn)在沒事了嗎？
Probably not.
也許并沒有。
That's because manufacturers hide sugar by using different names.
這是因?yàn)槭称分圃焐虝o糖分起不同的名字。
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.
濃縮甘蔗汁、龍舌蘭、水果花蜜、濃縮果汁、糙米糖漿、麥芽糖漿、玉米糖漿、棗糖漿、大麥麥芽以及任何以“糖”結(jié)尾的東西——比如果糖、蔗糖、麥芽糖和葡萄糖——都是添加糖。
One advocacy group counted up to 61 different names for sugar on food labels.
有一個宣傳組織就統(tǒng)計了食品標(biāo)簽上多達(dá)61種不同的糖名稱。
How can we possibly fight such marketing?
那么我們怎么才能對抗這樣的營銷手段呢？
Last year the US Food and Drug Administration announced it is making manufacturers list all "added sugars" on food labels.
去年，美國食品和藥物管理局宣布，它正要求制造商在食品標(biāo)簽上列出所有的“添加糖”。
But don't put your detective hat away yet -- manufacturers have until July 1, 2021 to comply.
但先別忙掉以輕心——要到2021年7月1日食品制造商才會照做。
3.Watch what you drink！
3.注意飲料！
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?
我們都知道一罐汽水里就含有一天所需的糖分量，但你仔細(xì)看過你最喜歡的能量飲料了嗎？
Sugar is typically the second main ingredient, and many contain more sugar than a soda.
糖通常是第二種主要成分，很多糖的含量比蘇打水還高。
What about sports beverages, which kids often drink?
那些孩子們經(jīng)常喝的運(yùn)動飲料呢？
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.
一份20盎司的佳得樂含有35克糖，而一些品牌的32盎司運(yùn)動飲料含有56至76克糖，是兒童和青少年每日建議攝入量的4至6倍。
Ready-to-drink iced tea can contain up to 32 grams of sugar per bottle.
食冰茶每瓶最多含有32克糖。
Even fruit-flavored waters typically contain added sugars.
即使是水果味的水通常也含有添加糖。
It may seem smart to just switch to a diet soda or other artificially sweetened beverage.
只喝無糖汽水或其他人工甜味劑的飲料似乎是明智的。
But there's a catch: Artificial sweeteners can be 150 times sweeter than sugar.
但仍然有一個問題:人工甜味劑的甜度可能是糖的150倍。
Why does that matter?
這會帶來什么影響呢？
Because you're trying to train your brain to detox from an addiction to sugar's delicious sweetness.
因?yàn)槟阏谟?xùn)練你的大腦戒掉對糖的美妙甜味的依賴。
So why would you feed it something that's going to make it crave even higher levels of sweetness?
那么，你為什么要喂它一些會讓它渴望更高甜度的東西呢?
4.Inspect those 'health' foods
4.檢查那些“健康”食品
Many foods marketed as "health" foods are also full of sugar.
許多在市場上被稱為“健康”食品的食品也含有大量的糖。
Instant oatmeal is healthy, but when it's flavored it can have up to 15 grams of sugar per packet.
速食燕麥片是健康食品，但是當(dāng)它調(diào)味后，每包含有15克糖。
Even the reduced sugar varieties can have 6 grams.
即使是還原糖也有6克。
Make your own and add fruit.
你可以自己煮燕麥片，加入一些水果。
Look at the ingredients on that "healthy" granola bar and you'll probably find corn syrup, brown sugar, honey, brown sugar syrup, dextrose or fructose.
看看“健康”燕麥棒的成分，你可能會發(fā)現(xiàn)玉米糖漿、紅糖、蜂蜜、紅糖糖漿、葡萄糖或果糖。
If they've added yogurt or chocolate?
如果他們加入了酸奶或者巧克力呢?
Even more sugar.
糖就更多了。
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.
說到酸奶，哪怕是低脂的風(fēng)味酸奶里每8盎司也含有30克糖——它們?yōu)榱藦浹a(bǔ)低脂損失的風(fēng)味會加入糖。
That's as much sugar as two scoops of ice cream.
這相當(dāng)于兩個冰淇淋球的熱量了。
5.Substitute
5.替代品
So, detective, you now know what to look for to begin restricting the amount of sugar in the foods you eat.
所以，大偵探，你現(xiàn)在該知道該怎么開始限制你所吃食物中的糖分了。
What are you going to replace those foods with?
你打算用什么來代替那些食物呢?
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.
水果、蔬菜和全谷類食品。它們也含有糖——一個蘋果大約含有20克糖，一個香蕉14克，一個紅薯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.
但是蘋果、香蕉和紅薯中的纖維可以緩解你的饑餓感，讓你的身體更慢地吸收水果中的糖分。
Fruits and vegetables also support your health with vitamins, minerals and other nutrients instead of empty, non-nourishing calories.
水果和蔬菜也可以補(bǔ)充維生素、礦物質(zhì)和其他營養(yǎng)物質(zhì)，而不是空洞的、沒有營養(yǎng)的熱量。
There are other substitutions you can make to reduce sugar, too.
你也可以用其他的替代品來減少糖分。
Instead of sugar-laden store-bought salad dressings, use olive oil, red wine vinegar, Italian spices and garlic to make an easy vinaigrette.
用橄欖油、紅酒醋、意大利香料和大蒜來代替從商店里買來的含糖量高的沙拉醬，這是一種簡單的醋醬。
Substitute dates, unsweetened applesauce or ripe bananas for sugar in your cakes, cookies, muffins and banana bread.
另外還可以用棗、不加糖的蘋果醬或成熟的香蕉代替你的蛋糕、餅干、松餅和香蕉面包中的糖。
問題：
文中提到推薦女性和男性每天攝入的糖分分別是多少？
留言回復(fù)正確答案，前十名朋友可以獲得紅包獎勵哦，趕快來試試吧！
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