戒糖後,你的身體會發生這些不可思議的變化
Kicking the sugar habit is no easy task. But if you're considering giving it a try, here's some inspiration to help you succeed: it'll have profound effects on your short- and long-term health.
戒糖並非易事。但如果你想嘗試，那這些靈感或能助你一臂之力：戒糖會對你的短期、長期健康帶來深遠影響。A little of the sweet stuff is okay; the American Heart Association recommends consuming no more than 6 teaspoons of added sugar a day for women and 9 teaspoons daily for men. (Quick comparison: a 12-ounce can of cola has approximately 8 teaspoons.) And you can keep eating unprocessed foods that contain natural sugar, like fruits and vegetables. Unlike added sugar, natural sugar hasn't been stripped of the vitamins, minerals, and fiber Mother Nature packaged them in.
一點點的甜食沒有問題；美國心臟協會建議女性每天攝入的添加糖不要超過6茶匙，男性不要超過9茶匙。（快速對比：一罐12盎司的可樂含有近8茶匙添加糖。）你照樣可以攝入含有天然糖的未加工食品，比如水果和蔬菜。與添加糖不同，天然糖仍保留着大自然賦予它們的維生素、礦物質和纖維。
Your skin will look younger
你的皮膚會更年輕
Think less sag and fewer wrinkles. Studies suggest that the amount of sugar in the blood (which is affected by how much sugar you eat) sets up a molecular domino effect called glycation, which ultimately leaves skin less firm and elastic. Already bothered by premature lines? Cutting your sugar intake can reduce signs of aging, research shows.
不想下垂、不想有皺紋？研究建議血液中的糖分（受到你攝入糖分的影響）會產生一種叫做糖化作用的分子多米諾效應，最終導致皮膚鬆弛、沒有彈性。已經提前長出了皺紋？研究表明：減少糖分攝入可以降低衰老的跡象。You'll have less belly fat
腹部脂肪會更少This is the visceral or "deep" fat that builds up around vital organs like your liver, pancreas, and intestines. Stubborn and hard to get rid of, it's also dangerous; visceral fat is a known risk factor for heart disease and diabetes. In 2016, data from more than 1,000 people who are part of the ongoing Framingham Heart Study showed that the more sugar-sweetened beverages they consumed, the higher their level of visceral fat.
這是在肝臟、胰腺和腸道等重要器官周圍形成的內臟脂肪或'深層'脂肪。這些脂肪很固執、難以擺脫、同時也非常危險。衆所周知，內臟脂肪是心臟病和糖尿病的風險因素。2016年，1000多位'弗雷明漢心臟研究'受試者的數據顯示，攝入的含糖飲品越多，他們的內臟脂肪水平就越高。You'll feel more energized
更有活力Added sugars are simple carbohydrates. This means they're digested fast and enter your bloodstream quickly. But as anyone who relies on a candy bar or pastry for a pick-me-up knows, once that shot of sugar is metabolized, you're in for a crash.
添加糖是簡單的碳水化合物。這意味着它們很容易消化，能快速進入血液。但任何依賴糖果棒或糕點提起精神的人都知道，一旦糖分被代謝，整個人就會崩潰。When you need fuel, swap the sugar-sweetened meals and snacks for items that are low in sugar yet high in protein and/or fat, like almonds. Because they take longer to digest, they'll supply you with a steadier stream of energy that will last longer, says Diane Sanfilippo, a certified nutrition consultant and author of The 21-Day Sugar Detox.
當你需要能量的時候，把加糖的食物和零食換成低糖但高蛋白或高脂肪的食物，比如杏仁。因爲消化這種食物需要更長的時間，它們可以提供更穩定、更長久的能量，持證營養顧問、The 21-Day Sugar Detox一書的作者戴安娜·聖菲利波說道。
