【双语】670:如何减少无形的糖分摄入

清晨朗读者2018-05-31 15:36:56

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How to Stop Eating Sugar


translation:


How to Stop Eating Sugar

如何对“吃糖”说“不”


By David Leonhardt


If you’re like most Americans, you eat more sugar than is good for you. But it’s entirely possible to eat less sugar without sacrificing much — if any — of the pleasures of eating. Surprising as it may sound, many people who have cut back on sugar say they find their new eating habits more pleasurable than their old ones. This guide will walk you through why sugar matters, how you can make smart food choices to reduce sugar consumption, and how you can keep your life sweet, even without so many sweets.

如果你和大多数美国人一样,摄入的糖分已经远超你的身体需求。但是,在不牺牲太多饮食乐趣(如果有的话)的情况下少吃糖则是完全有可能的。尽管听起来很让人惊讶,但许多减少了糖摄入量的人说,他们发现自己的新饮食习惯比以前的饮食习惯更加令人愉悦。这指南会告诉你糖的重要性,你该如何通过明智的饮食决策来减少糖的摄入,以及即使在没有吃那么多糖的情况下如何让你的生活充满甜蜜。


The Added-Sugar Problem

食品添加糖的问题


Here's why you eat more sugar than you realize, and why it's a problem.

这就是为什么你实际吃的糖比你意识到的要多,以及为什么它是一个问题。


The first thing to know: Added sugars, of one kind or another, are almost everywhere in the modern diet. They’re in sandwich bread, chicken stock, pickles, salad dressing, crackers, yogurt and cereal, as well as in the obvious foods and drinks, like soda and desserts.

首先要知道的是:现代饮食中,各种各样的添加糖几乎无处不在。它们存在于三明治面包、鸡汤、腌菜、沙拉酱、饼干、酸奶和麦片,以及一些显而易见的食物和饮料,比如苏打水和甜点之中。


The biggest problem with added sweeteners is that they make it easy to overeat. They’re tasty and highly caloric but they often don’t make you feel full. Instead, they can trick you into wanting even more food. Because we’re surrounded by added sweeteners — in our kitchens, in restaurants, at schools and offices — most of us will eat too much of them unless we consciously set out to do otherwise.

添加甜味剂最大的问题是它们容易让人们吃得过多。它们很美味,而且热量很高,但它们通常不会让你感到饱腹感。相反,它们会诱导你吃下更多的食物。我们周围都是添加甜味剂——在我们的厨房、餐馆、学校和办公室里——因此大多数人都会吃到过多糖,除非我们有意识地控制自己的饮食。


HOW DID WE GET HERE?

我们怎么会到达这种地步?


It’s not an accident. The sugar industry has conducted an aggressive, decades-long campaign to blame the obesity epidemic on fats, not sugars. Fats, after all, seem as if they should cause obesity. Thanks partly to that campaign, sugar consumption soared in the United States even as people were trying to lose weight. But research increasingly indicates that an overabundance of simple carbohydrates, and sugar in particular, is the No. 1 problem in modern diets. Sugar is the driving force behind the diabetes and obesity epidemics. Fortunately, more people are realizing the harms of sugar and cutting back.

这不是一个意外。制糖业进行了一场数十年的激进运动,将肥胖的流行归咎于脂肪,而非糖类。毕竟,脂肪看上去就比较会导致肥胖。一定程度上,因为这一运动,即使是在人们试图减肥的时候,美国人的糖消耗量仍然在飙升。但是越来越多的研究表明,过多摄入简单的碳水化合物,尤其是糖,是现代饮食中首要的问题。糖是糖尿病和肥胖流行背后的驱动力。幸运的是,越来越多的人已经开始意识到糖的危害并在减少糖摄入量。


words:


1.pickle /ˈpɪkl/ n. 泡菜;盐卤;腌制食品

e.g. ...a bowl of sliced pickles in lemon juice. 

…一碗浸在柠檬汁中的泡菜片。


2.crackers /ˈkrækərz/ n. 咸饼干

e.g. Serve them with cheese, raw vegetables, crackers and fresh bread or baguettes. 

拿奶酪、生蔬菜、薄脆饼干、新鲜面包或者法国长面包来招待他们。


3.cereal /ˈsɪriəl/ n. 谷类,谷物,麦片

e.g.  I have a bowl of cereal every morning. 

我每天早上吃一碗麦片粥。


4.caloric  /kə'lɔrɪk/ n. 热量

e.g. Rice, the source of one-third of the caloric intake of Asians, remains a hot commodity onthe financial markets. 

大米是亚洲人口三分之一的热量摄取来源,一直是金融市场上炙手可热的商品。


5.obesity  /oʊˈbiːsəti/ n. 肥大,肥胖

e.g. So, what of the future of obesity in America? 

那么,未来美国的肥胖状况会怎么发展呢?


6.epidemic  /ˌepɪˈdemɪk/ n. 传染病;流行病

e.g.  A flu epidemic is sweeping through Moscow. 

一场流感正席卷莫斯科。


7.soar /sɔːr/  v.急剧增加

e.g. Insurance claims are expected to soar. 

预计保险索赔会急剧增加。


8.overabundance  /,ovərə'bʌndəns/ n.过量

e.g. An overabundance of carbohydrates can make it easy to gain weight, de-stabilize blood sugar levels, and result in too many calories. 

摄入过多的糖类导致卡路里超标,很容易增加体重,破坏血糖水平。


9.diabetes /ˌdaɪəˈbiːtiːz/ n. 糖尿病;多尿症

e.g. You have diabetes, or liver or kidney disease. 

有糖尿病,或者是有肝病或肾病者。

phrases:


cut back                削减;修剪

chicken stock           鸡汤

salad dressing       色拉酱调料


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