戒掉吃精制糖的4個小竅門

戒掉吃精制糖的4個小竅門

There's so much news about how bad sugar is for you. It's been linked to everything from obesity to some types of cancer.

有那么多關于糖對你有多有害的新聞。它與從肥胖到某些癌癥的一切都有聯(lián)系。

Yet, we average 17 teaspoons of added sugar a day. That doesn't count the sugar found naturally in fruits or dairy items.

然而，我們平均每天攝入17茶匙的添加糖。這還不包括水果或奶制品中的天然糖分。

Refined sugar isn't your friend. It isn't that hard to live life without it. (Photo: Handmade Pictures/Shutterstock)

Dr. Robert Lustig, professor of pediatric endocrinology at the University of California, San Francisco, says we are wired to desire fructose because in nature, anything containing fructose isn't poisonous. Other research has demonstrated with MRI scans how your brain releases dopamine when you eat something sweet. Your body rewards you for eating sugar by making you feel good.

加州大學舊金山分校的兒科內(nèi)分泌學教授羅伯特·勒斯蒂格博士說，我們天生就渴望果糖，因為在自然界中，任何含有果糖的東西都是無毒的。其他的研究已經(jīng)用核磁共振掃描證明了，當你吃甜食時，你的大腦是如何釋放多巴胺的。你的身體通過讓你感覺良好來獎勵你吃糖。

In other words, sugar is addictive.

換句話說，糖會上癮。

Here are some tips for kicking the refined sugar habit if you'd like to explore that possibility.

如果你想嘗試一下，這里有一些建議可以幫助你改掉吃精制糖的習慣。

1. Stop drinking all forms of soda and other sweetened drinks

停止飲用各種形式的蘇打水和其他加糖飲料

If you can stop drinking soda, your sugar intake will drop significantly. (Photo: Niels Hariot/Shutterstock)

The amount of sweetener in any type of soft drink is very high. A 12-ounce can contains about 10 teaspoons of sugar. If you can drop the soft drinks, you'll instantly reduce your sugar habit significantly. Another obvious food item to eliminate is candy. (And don't go for the "sugar-free" options unless it is sweetened with stevia, as there's a chance those sweeteners can be unhealthy in other ways.)

任何類型的軟飲料中甜味劑的含量都是非常高的。一罐12盎司的罐頭含有大約10茶匙的糖。如果你能戒掉不含糖的飲料，你就能立刻顯著地減少吃糖的習慣。另一個明顯要避免的食物是糖果。(不要選擇“無糖”的選項，除非它添加了甜菊糖，因為這些甜味劑可能在其他方面不健康。)

2. Eat a well-rounded diet with a focus on protein and vegetables

吃全面的飲食，注重蛋白質(zhì)和蔬菜

Load up on vegetables and you'll feel a lot better. (Photo: Michael Stern [CC BY-SA 2.0]/Flickr)

Simply removing sugar can help improve your health, but you also need to fill up on good-for-you foods. Eating regular, hearty meals will ensure that you don't eat a doughnut or cookie while you're out, or reach into a co-worker's candy jar out of hunger.

簡單地去除糖分可以改善你的健康，但你也需要吃一些對你有益的食物。有規(guī)律的吃一頓豐盛的飯可以確保你外出的時候不吃甜甜圈或曲奇餅，或者不餓的時候不去拿同事的糖果罐。

Buy a new cookbook that focuses on healthy, delicious recipes, or start following the many good healthy food blogs out there. Get inspired and start collecting doable but delicious healthy recipes.

買一本新的食譜，關注健康、美味的食譜，或者開始關注許多好的健康食品博客。獲得靈感，開始收集可行但美味的健康食譜。

3. Deal with cravings

處理欲望

The sourness of fermented foods, like sauerkraut, can counteract your desire for something sweet. (Photo: ziashusha/Shutterstock)

After a couple of days have gone by without eating any sugary foods, your craving for sugar should drop. I find it helpful to eat or drink a fermented food such as homemade sauerkraut, coconut kefir or kombucha. The sourness of these foods counteract that sweet desire, plus it gives you healthy probiotics, which help reduce cravings.

幾天不吃含糖食物之后，你對糖的渴望就會減少。我發(fā)現(xiàn)吃或喝一些發(fā)酵的食物很有幫助，比如自制的酸菜、椰子酒或康普茶。這些食物的酸味會抵消你對甜食的渴望，而且還會給你帶來健康的益生菌，有助于減少你對甜食的渴望。

4. Enjoy beautiful food without sugar

享受沒有糖的美食

The colors of these beautiful foods are enticing. (Photo: Wild As Ligh/Shutterstock)

Along the same lines, there's no need to mourn the loss of sweets when there is such beautiful food to eat. Make hearty stews and soups, roast a chicken, make a beautiful main dish salad, roast squash, toast nuts and enjoy a good unsweetened yogurt. There are so many amazing foods to enjoy — so enjoy them. Don't feel deprived; simply enjoy different foods.

同樣的道理，有這么美味的食物可吃，卻沒有必要為失去糖果而悲傷。做豐盛的燉菜和湯，烤雞，做一道漂亮的主菜沙拉，烤南瓜，烤堅果，喝一杯不加糖的酸奶。有那么多美味的食物可以享受——所以盡情享受吧。不覺得被剝奪了什么;只是享受不同的食物。