幾乎所有人都對糖沒有抵抗力。

更可怕的是，有研究稱糖的上癮效果堪比可卡因。

A study conducted by the Queensland University of Technology found that consuming a lot of sugar boosts your dopamine level as much as cocaine does and once it falls down you would want that dopamine boost again.

昆士蘭科技大學(xué)的一項研究證實，攝入大量的糖能像可卡因一樣提高多巴胺水平，一旦多巴胺水平下降，你會想要再次攝入糖來刺激多巴胺分泌。

dopamine /'d??p?mi?n/：多巴胺

在過去的幾十年里，食品公司意識到了這一點，如果他們在產(chǎn)品中加入糖，更能吸引你再次購買。

Even ketchup oatmeal yogurts salads cereals have a lot of sugar. Especially low-fat items to make up for the lack of flavor.

甚至番茄醬、燕麥片、酸奶、沙拉、谷類食物都含有大量的糖分。特別是低脂食品，糖可以彌補自身風(fēng)味的不足。

快餐不健康的其中一個主要原因是它含有大量的糖。

That small coca cola can have 9.5 teaspoons of sugar when on the average person shouldn't have more than 7 teaspoons a day.

那一小瓶可口可樂有9.5匙的糖，一般人一天的攝入量不應(yīng)該超過7匙。

當(dāng)然，如果你一整天只喝這一瓶，這就沒什么大不了的。

但你很有可能會吃早餐、午餐、晚餐，每餐各含有超過7匙的糖，在這期間，你可能還會吃點零食。這就是為什么美國人均每天消耗超過允許數(shù)量三倍多的糖。

01

吃糖對皮膚的影響

專家稱，攝入過多的糖分會引發(fā)炎癥。

"Sugar causes inflammation within the body," said Dr. Saya Obayan, MD, a board-certified clinical dermatologist. She told Insider that when you eat a lot of sugar, the sugar goes directly to your gut, gets processed, then enters your bloodstream, which can lead to inflammation.

臨床皮膚病專家、醫(yī)學(xué)博士Saya Obayan說：“糖會在人體內(nèi)引發(fā)炎癥?！彼嬖VInsider，人體攝入大量糖后，糖份會直接進入腸道，經(jīng)過消化之后進入血液，并引發(fā)炎癥。

inflammation [.?nfl?'me??(?)n] n.炎癥；發(fā)炎

炎癥是身體對于刺激的一種防御反應(yīng)，雖然也有良性反應(yīng)，但由糖引發(fā)的炎癥后患無窮。

The inflammation that happens when you eat foods with a high glycemic index can worsen certain skin conditions. High-glycemic foods such as white bread, soda, salad dressings, candy, and other baked goods contain refined and processed sugars and starches that cause your insulin to spike.

在吃一些高血糖指數(shù)的食物時，引發(fā)的炎癥會讓一些皮膚問題惡化。高血糖食物，例如白面包、蘇打飲料、沙拉醬、糖果以及其他含有精制糖和加工淀粉的烘焙食物，會導(dǎo)致胰島素飆升。

glycemic [ɡl?'sem?k] adj.血糖的

insulin ['?ns?l?n] n.胰島素

炎癥對皮膚最直接的影響就體現(xiàn)在最讓人“痛恨”的痘痘上。

Dr. Donna Hart, MD, board-certified dermatologist at Westlake Dermatology & Cosmetic Surgery told Insider that when you eat sugar, insulin levels rise, which subsequently increases the inflammation in the skin. And since inflammation is a key component in the formation of acne, you end up seeing flare-ups and an increase in the amount of acne on your face.

醫(yī)學(xué)博士Donna Hart告訴Insider，吃糖之后胰島素水平會上升，加劇皮膚的炎癥。而炎癥是粉刺形成的一個關(guān)鍵因素，因此臉上的粉刺會爆發(fā)，數(shù)量也會不斷增加。

acne ['?kni] n.痤瘡；粉刺

不僅如此，糖分吸收過多還會引起酒糟鼻、濕疹和牛皮癬。

Too much sugar can also aggravate other skin conditions such as rosacea, eczema, and psoriasis. Because of this, if you have any kind of inflammatory issues, it is best to avoid excessive sugar intake.

過多的糖還會加重其他皮膚問題，比如酒糟鼻、濕疹和牛皮癬。正因為如此，有炎癥困擾的人最好避免攝入過多的糖。

皮膚出問題就算了，糖竟然還會加速衰老……

And if it's aging skin you're worried about, avoiding excess sugar is definitely in your best interest. That's because diets high in sugar may accelerate skin aging. Hart said that high-glycemic foods also contribute to aging by increasing the breakdown of collagen fibers in a process called glycation.

如果你最擔(dān)心的是皮膚老化，避免攝入過多的糖絕對是最佳選擇。這是因為高糖飲食可能會加速皮膚老化。Hart博士說，高血糖食物還會在糖基化過程中加速膠原纖維的分解，從而導(dǎo)致衰老。

collagen ['kɑl?d??n] n.膠原蛋白

02

怎樣戒糖？

最后，雙語君（微信ID：Chinadaily_Mobile）想給大家提一些戒糖小建議：

?

Read food labels

看食物說明

You'll quickly realize just how much sugar is added to foods when you look for it on ingredients lists.

多看看食品成分表，你就能很快了解到食品中添加的糖。

經(jīng)過認(rèn)證的營養(yǎng)咨詢師Diane Sanfilippo說：

"Even things that you don't think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar."

“有些食品吃起來沒多甜，譬如番茄醬、餅干、調(diào)味料、沙拉醬等，但有可能添加了大量糖?！?/p>

Ingredients are listed in order of how much exists in the product, so if sugar's near the top, that's a red flag.

食品成分表是按照含量從高到低的順序進行排列的，如果糖處在成分表很靠前的位置，那你就要注意了！

?

Buy unsweetened food

買不加糖的食物

One strategy: buy foods labeled "no added sugar" or "unsweetened."

有一條策略就是購買那些寫著“不添加糖”或者“未含糖”的食品。

You'll find unsweetened versions of these common foods in most grocery stores: soy, apple sauce, and oatmeal.

在超市里可以找到很多常見食物的無糖版替代品，例如：豆?jié){、蘋果醬、燕麥片等。

?

Protein and fat

合理搭配蛋白質(zhì)和脂肪

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again).

添加大量糖分的不健康的碳水化合物會使血糖急劇飆升，也會使血糖急速降低，讓你一會兒就覺得餓。

To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer.

為了減少這種大起大落，在吃飯的時候，可以搭配蛋白質(zhì)（如牛肉、雞胸肉、魚、蝦）、健康的脂肪（如牛油果、堅果）、還有蔬菜纖維，這些都會減緩血糖在你身體里的釋放，并讓你獲得更長時間的飽腹感。

編輯：陳月華

實習(xí)生：張瀚琳 趙暄

來源：Insider