几乎所有人都对糖没抵抗力。
更可怕的是，有研究称糖的上瘾成效堪比可卡因。
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.
昆士兰科技大学的一项研究证实，摄入很多的糖能像可卡因一样提升多巴胺水平，一旦多巴胺水平降低，你会想要第三摄入糖来刺激多巴胺分泌。
dopamine /dəʊpəmiːn/：多巴胺
在过去的几十年里，食品公司意识到了这一点，假如他们在商品中加入糖，更能吸引你第三购买。
Even ketchup oatmeal yogurts salads cereals have a lot of sugar. Especially low-fat items to make up for the lack of flavor.
甚至番茄酱、燕麦片、酸奶、沙拉、谷类食物都含有很多的糖分。尤其是低脂食品，糖可以弥补自己风味的不足。
速食不健康的其中一个重要原因是它含有很多的糖。
That small coca cola can have 9.5 teaspoons of sugar when on the average person shouldnt have more than 7 teaspoons a day.
那一小瓶可口可乐有9.5匙的糖，普通人一天的摄入量不应该超越7匙。
当然，假如你一整天只喝这一瓶，这就没什么大不了的。
但你或许会吃早餐、午餐、晚餐，每餐各含有超越7匙的糖，在这段时间，你可能还会吃点零食。这就是为何美国人均天天消耗超越允许数目三倍多的糖。
01
吃糖对皮肤的影响
专家称，摄入过多的糖分会引发炎症。
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.
临床皮肤病专家、医学博士Saya Obayan说：“糖会在人体内引发炎症。”她告诉Insider，人体摄入很多糖后，糖份会直接进入肠道，经过消化之后进入血液，并引发炎症。
inflammation [.ɪnfləmeɪʃn] n.炎症；发炎
炎症是身体对于刺激的一种防御反应，虽然也有良性反应，但由糖引发的炎症后患无穷。
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.
在吃一些高血糖指数的食物时，引发的炎症会让一些皮肤问题恶化。高血糖食物，比如白面包、苏打饮料、沙拉酱、糖果与其他含有精制糖和加工淀粉的烘焙食物，会致使胰岛素暴涨。
glycemic [ɡlɪ百度竞价推广ɪk] adj.血糖的
insulin [ɪnsəlɪn] n.胰岛素
炎症对皮肤最直接的影响就体目前最叫人“痛恨”的痘痘上。
Dr. Donna Hart, MD, board-certified dermatologist at Westlake Dermatology cosplaymetic 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.
医学博士Donna Hart告诉Insider，吃糖之后胰岛素水平会上升，加剧皮肤的炎症。而炎症是粉刺形成的一个重要原因，因此脸上的粉刺会爆发，数目也会不断增加。
acne [ækni] n.痤疮；粉刺
不只这样，糖分吸收过多还会引起酒糟鼻、湿疹和牛皮癣。
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.
过多的糖还会加重其他皮肤问题，譬如酒糟鼻、湿疹和牛皮癣。正由于这样，有炎症困扰的人最好防止摄入过多的糖。
皮肤出问题不再计较，糖居然还会加速衰老……
And if its aging skin youre worried about, avoiding excess sugar is definitely in your best interest. Thats 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.
假如你最担忧的是皮肤老化，防止摄入过多的糖肯定是最好选择。这是由于高糖饮食或许会加速皮肤老化。Hart博士说，高血糖食物还会在糖基化过程中加速胶原纤维的分解，从而致使衰老。
collagen [kɑlədʒən] n.胶原蛋白
02
如何戒糖？
1. Read food labels
看食物说明
Youll 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，你就能非常快获悉食品中添加的糖。
经过认证的营养咨询师Diane Sanfilippo说：
Even things that you dont think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar.
“有的食品吃起来没多甜，譬如番茄酱、饼干、调味料、沙拉酱等，但大概添加了很多糖。”
Ingredients are listed in order of how much exists in the product, so if sugars near the TOP, thats a red flag.
食品成分表是根据含量从高到低的顺序进行排列的，假如糖处在成分表非常靠前的地方，那你就应该注意了！
2. Buy unsweetened food
买不加糖的食物
One strategy: buy foods labeled no added sugar or unsweetened.
有一条方案就是购买那些写着“不添加糖”或者“未含糖”的食品。
Youll find unsweetened versions of these common foods in most grocery stores: soy, apple sauce, and oatmeal.
在超市里可以找到不少容易见到食物的无糖版替代品，比如：豆浆、苹果酱、燕麦片等。
3. Protein and fat
合理搭配蛋白质和脂肪
Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly .
添加强量糖分的不健康的碳水化合物会使血糖急剧暴涨，也会使血糖急速减少，叫你一会儿就感觉饿。
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.
为了降低这种大起大落，在吃饭的时候，可以搭配蛋白质（如牛肉、鸡胸肉、鱼、虾）、健康的脂肪（如牛油果、坚果）、还有蔬菜纤维，这类都会减缓血糖在你身体里的释放，并叫你获得更长期的饱腹感。
