天！我吃了这么多糖？
Want to fight fat, wrinkles and chronic disease?
想要对抗肥胖，皱纹和慢性疾病吗？
Consider slashing the amount of added sugar in your diet.
你可以考虑一下减少饮食当中的糖分摄入。
The empty 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.
糖里的高热量肯定会导致体重增加—进而导致肥胖流行—从而导致各种慢性疾病，包括高血压、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.
糖甚至会破坏皮肤自我修复的能力，让你看起来比实际年龄更老。
The end result is more wrinkles.
最后的结果就是产生更多的皱纹。
Now consider this: The average American eats 22 teaspoons of added sugar per day, according to the American Heart Association.
现在想想这个:根据美国心脏协会调查，美国人平均每天吃22茶匙的多余糖分。
That's a fanatical amount of sweetness -- a level only addicts would share.
这是一个疯狂的甜度——只有瘾君子才会达到的水平。
The recommended level?
那么推荐的水平是多少呢？
No more than six teaspoons a day for women and nine for men.
女性每天不超过6茶匙，男性不超过9茶匙。
To fight your sugar addiction and begin to reclaim your youth and health, start by becoming a sugar detective.
为了戒掉糖瘾，重获青春和健康，你可以从成为一名糖侦探开始。
1.Detox the pantry
1.给储藏室减负
Identify and toss all sugary ingredients in your home, including white and brown sugars, corn syrups, pancake syrups, jams, jellies, honey and molasses.
找到并扔掉家里所有含糖的成分，包括白糖和红糖、玉米糖浆、煎饼糖浆、果酱、果冻、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.
那些一盒一盒的加工糖制品也可以扔进垃圾桶了，比如煎饼、布朗尼、饼干、蛋糕和速食布丁。
Now take a good look at the labels on the rest of the foods in your pantry, and be prepared to be shocked.
现在再仔细看看储物室里剩下的食品上的标签，然后准备好大吃一惊吧。
Sugar is often used by food manufacturers to extend a product's shelf life, so even savory items often contain sugar.
糖通常被食品制造商用来延长产品的保质期，所以即使是调味品也常常含有糖。
Pasta sauces often contain as much sugar as a cookie.
意大利面酱汁的含糖量通常和饼干一样多。
Salad dressings such as French, honey mustard and raspberry vinaigrette can deliver between 5 and 7 grams of sugar in just two tablespoons.
沙拉酱，如法式、蜂蜜、芥末酱和覆盆子醋汁，两汤匙就能提供5到7克的糖。
Ketchup is worse -- it has about 4 grams per tablespoon.
番茄酱就更糟了——一汤匙里就含有4克糖。
Barbecue sauce, hoisin sauce, Teriyaki sauce and even pickle relish all contain sugar.
烧烤酱、海鲜酱、照烧酱甚至泡菜都含有糖。
Healthy bran, oat and corn breakfast cereals (not to mention the kids' versions) are packed with sugar, too.
健康的麸皮、燕麦和玉米早餐麦片(更不用说儿童版本了)也富含糖分。
2.Look for hidden sugars
2.寻找隐藏的糖分
Think the pantry is now danger free?
你以为储藏室现在没事了吗？
Probably not.
也许并没有。
That's because manufacturers hide sugar by using different names.
这是因为食品制造商会给糖分起不同的名字。
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.
浓缩甘蔗汁、龙舌兰、水果花蜜、浓缩果汁、糙米糖浆、麦芽糖浆、玉米糖浆、枣糖浆、大麦麦芽以及任何以“糖”结尾的东西——比如果糖、蔗糖、麦芽糖和葡萄糖——都是添加糖。
One advocacy group counted up to 61 different names for sugar on food labels.
有一个宣传组织就统计了食品标签上多达61种不同的糖名称。
How can we possibly fight such marketing?
那么我们怎么才能对抗这样的营销手段呢？
Last year the US Food and Drug Administration announced it is making manufacturers list all "added sugars" on food labels.
去年，美国食品和药物管理局宣布，它正要求制造商在食品标签上列出所有的“添加糖”。
But don't put your detective hat away yet -- manufacturers have until July 1, 2021 to comply.
但先别忙掉以轻心——要到2021年7月1日食品制造商才会照做。
3.Watch what you drink！
3.注意饮料！
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?
我们都知道一罐汽水里就含有一天所需的糖分量，但你仔细看过你最喜欢的能量饮料了吗？
Sugar is typically the second main ingredient, and many contain more sugar than a soda.
糖通常是第二种主要成分，很多糖的含量比苏打水还高。
What about sports beverages, which kids often drink?
那些孩子们经常喝的运动饮料呢？
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.
一份20盎司的佳得乐含有35克糖，而一些品牌的32盎司运动饮料含有56至76克糖，是儿童和青少年每日建议摄入量的4至6倍。
Ready-to-drink iced tea can contain up to 32 grams of sugar per bottle.
食冰茶每瓶最多含有32克糖。
Even fruit-flavored waters typically contain added sugars.
即使是水果味的水通常也含有添加糖。
It may seem smart to just switch to a diet soda or other artificially sweetened beverage.
只喝无糖汽水或其他人工甜味剂的饮料似乎是明智的。
But there's a catch: Artificial sweeteners can be 150 times sweeter than sugar.
但仍然有一个问题:人工甜味剂的甜度可能是糖的150倍。
Why does that matter?
这会带来什么影响呢？
Because you're trying to train your brain to detox from an addiction to sugar's delicious sweetness.
因为你正在训练你的大脑戒掉对糖的美妙甜味的依赖。
So why would you feed it something that's going to make it crave even higher levels of sweetness?
那么，你为什么要喂它一些会让它渴望更高甜度的东西呢?
4.Inspect those 'health' foods
4.检查那些“健康”食品
Many foods marketed as "health" foods are also full of sugar.
许多在市场上被称为“健康”食品的食品也含有大量的糖。
Instant oatmeal is healthy, but when it's flavored it can have up to 15 grams of sugar per packet.
速食燕麦片是健康食品，但是当它调味后，每包含有15克糖。
Even the reduced sugar varieties can have 6 grams.
即使是还原糖也有6克。
Make your own and add fruit.
你可以自己煮燕麦片，加入一些水果。
Look at the ingredients on that "healthy" granola bar and you'll probably find corn syrup, brown sugar, honey, brown sugar syrup, dextrose or fructose.
看看“健康”燕麦棒的成分，你可能会发现玉米糖浆、红糖、蜂蜜、红糖糖浆、葡萄糖或果糖。
If they've added yogurt or chocolate?
如果他们加入了酸奶或者巧克力呢?
Even more sugar.
糖就更多了。
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.
说到酸奶，哪怕是低脂的风味酸奶里每8盎司也含有30克糖——它们为了弥补低脂损失的风味会加入糖。
That's as much sugar as two scoops of ice cream.
这相当于两个冰淇淋球的热量了。
5.Substitute
5.替代品
So, detective, you now know what to look for to begin restricting the amount of sugar in the foods you eat.
所以，大侦探，你现在该知道该怎么开始限制你所吃食物中的糖分了。
What are you going to replace those foods with?
你打算用什么来代替那些食物呢?
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.
水果、蔬菜和全谷类食品。它们也含有糖——一个苹果大约含有20克糖，一个香蕉14克，一个红薯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.
但是苹果、香蕉和红薯中的纤维可以缓解你的饥饿感，让你的身体更慢地吸收水果中的糖分。
Fruits and vegetables also support your health with vitamins, minerals and other nutrients instead of empty, non-nourishing calories.
水果和蔬菜也可以补充维生素、矿物质和其他营养物质，而不是空洞的、没有营养的热量。
There are other substitutions you can make to reduce sugar, too.
你也可以用其他的替代品来减少糖分。
Instead of sugar-laden store-bought salad dressings, use olive oil, red wine vinegar, Italian spices and garlic to make an easy vinaigrette.
用橄榄油、红酒醋、意大利香料和大蒜来代替从商店里买来的含糖量高的沙拉酱，这是一种简单的醋酱。
Substitute dates, unsweetened applesauce or ripe bananas for sugar in your cakes, cookies, muffins and banana bread.
另外还可以用枣、不加糖的苹果酱或成熟的香蕉代替你的蛋糕、饼干、松饼和香蕉面包中的糖。
问题：
文中提到推荐女性和男性每天摄入的糖分分别是多少？
留言回复正确答案，前十名朋友可以获得红包奖励哦，赶快来试试吧！
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