從你的飲食中減少糖的5種方法

從你的飲食中減少糖的5種方法

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

想要對抗肥胖、皺紋和慢性疾病?考慮減少飲食中添加糖的量。

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.

糖中的熱量肯定會導(dǎo)致體重增加，以及肥胖癥的流行，進(jìn)而導(dǎo)致各種慢性病，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. The end result is more wrinkles.

糖甚至?xí)茐钠つw自我修復(fù)的能力，讓你看起來比實際年齡更老。最終的結(jié)果是更多的皺紋。

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)會的數(shù)據(jù)，美國人平均每天攝入22茶匙的添加糖。

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

推薦的水平?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.

要想戒掉糖癮，恢復(fù)青春和健康，就從做個糖偵探開始吧。

Check the pantry
檢查儲藏室

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.

把一些現(xiàn)成的東西扔進(jìn)垃圾桶，比如煎餅，布朗尼蛋糕，餅干，蛋糕和即時布丁。

Look for hidden sugars

尋找隱藏的糖分

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

你以為儲藏室現(xiàn)在沒有危險了嗎?可能不會。這是因為生產(chǎn)商用不同的名稱來隱藏糖。

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.

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. 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.

一個倡導(dǎo)組織統(tǒng)計了食品標(biāo)簽上多達(dá)61種不同的糖名稱。我們怎么能對付這種營銷手段呢?去年，美國食品和藥物管理局宣布，將要求制造商在食品標(biāo)簽上列出所有“添加糖”。

Watch what you drink

注意你喝的飲料

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? Sugar is typically the second main ingredient.

我們都知道一罐蘇打水可以提供幾乎一天的推薦糖量，但是你有沒有看過你最喜歡的能量飲料?糖通常是第二個主要成分。

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.

孩子們經(jīng)常喝的運動飲料呢?一杯20盎司的佳得樂含有35克糖，而一些品牌的32盎司運動飲料含糖量在56到76克之間，是兒童和青少年每日推薦量的4到6倍。

Inspect those 'health' foods

檢查那些“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.

許多被標(biāo)榜為“健康”食品的食品也含有大量的糖分。速溶燕麥片是健康的，但當(dāng)它調(diào)味時，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.

說到酸奶，即使是低脂口味的酸奶，每8盎司也能含有30克糖——這是他們用來彌補脂肪不足的方法。那相當(dāng)于兩勺冰淇淋的糖量。

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，偵探先生，你現(xiàn)在知道了如何開始限制你吃的食物中的糖分了。你打算用什么來替代這些食物?

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、蔬菜和全谷類食品。它們也含有糖，一個蘋果大約有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. Fruits and vegetables also support your health with vitamins, minerals and other nutrients instead of empty, non-nourishing calories.

但蘋果、香蕉和紅薯中的纖維可以滿足你的饑餓感，并使你的身體更緩慢地吸收水果中的糖分。水果和蔬菜還能提供維生素、礦物質(zhì)和其他營養(yǎng)物質(zhì)來支持你的健康，而不是空洞的、無營養(yǎng)的卡路里。