糖: 甜的另外一面是苦

The Bitter Side of Sugar

Sugar is sweet, but too much of it can sour your health. Whole foods like fruits, veggies, dairy, and grains have natural sugars. Your body digests those carbs slowly so your cells get a steady supply of energy. Added sugars, on the other hand, come in packaged foods and drinks.Your body does not need any added sugars.

糖是甜的，但太多会影响你的健康。水果、蔬菜、奶制品和谷物等全食都含有天然糖，身体慢慢消化这些碳水化合物，这样细胞就能获得稳定的能量供应。而添加的糖来自包装食品和饮料，不是身体需要的。

How Much Is Too Much?

多少是太多？

The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar a day for women and 9teaspoons (36 grams) for men.

美国心脏协会建议女性每天糖量不超过6茶匙（25克），男性每天糖量不超过9茶匙（36克）。

Harm: Weight Gain

危害：体重增加

Sugar-sweetened beverages are a big source of added sugars. If you drink a can of soda every day and don’t trim calories elsewhere, in three years you’d be 15 pounds heavier. Putting on too much weight can lead to problems like diabetes and some cancers.

加糖饮料是糖的主要来源。如果你每天喝一罐苏打水，而不减少其他卡路里，三年后你会重15磅。体重增加太多会导致糖尿病和癌症等问题。

Harm: Heart Disease

危害：心脏病

One in 10 Americans gets 1/4 or more of their daily calories from added sugar. If you eat that much, one study found that you’re more than twice as likely to die from heart disease than someone who gets less than half as much. It’s not clear why. It could be that the extrasugar raises your blood pressure or releases more fats into the bloodstream.Both can lead to heart attack, stroke, and other heart diseases.

每10个美国人中就有一个每天从添加的糖中获得1/4或更多的所需卡路里。一项研究发现，如果吃得那么多，死于心脏病的可能性是吃得不到一半的人的两倍多，原因不清楚。这可能是因为额外的糖会使血压升高，或者会向血液中释放更多的脂肪。两者都可能导致心脏病、中风和其他心脏病。

Harm: Diabetes

危害：糖尿病

Sugary drinks in particular can boost your odds for type 2 diabetes. That can happen because when sugar stays in your blood, your body may react by making less of the hormone insulin, which converts the food you eat into energy.

含糖饮料会增加患2型糖尿病的几率。这可能是因为当糖停留在血液中时身体可能会产生较少的胰岛素，胰岛素将吃的食物转化为能量。

Harm: High Blood Pressure

危害：高血压

Usually, salt gets the blame for this condition, also called hypertension. But some researchers say another white crystal -- sugar -- may be a more worrisome culprit. One way they believe sugar raises blood pressure is by making your insulin levels spike too high. That can make your blood vessels less flexible and cause your kidneys to hold onto water and sodium.

通常，盐是造成高血压的罪魁祸首。但研究发现糖可能是更令人担忧的罪魁祸首。血糖升高血压的一种机制是使胰岛素水平过高。这会使血管硬化、肾脏吸收水分和钠增加。

Harm: High Cholesterol

危害：高胆固醇

Sugary diets are bad for your heart. Theycan:

含糖饮食对心脏有害。他们可以：

Raise your so-called "bad" (LDL)cholesterol and lower the "good" (HDL) kind.

提高所谓的“坏”（LDL）胆固醇，降低“好”（HDL）胆固醇。

Hike blood triglycerides and hinder the work of an enzyme that breaks them down.

提高血液中的甘油三酯并抑制分解甘油三酯的酶的活性。

Harm: Liver Disease

危害：肝病

Most packaged foods, snacks, and drinks are sweetened with fructose, a simple sugar from fruits or veggies like corn. Yourliver turns it into fat. If you regularly pump fructose into your body, tiny drops of fat build up in your liver. This is called non-alcoholic fatty liver disease. Early diet changes can reverse it. But over time, swelling and scarring can damage your liver.

大多数包装食品、零食和饮料都添加了果糖，这是一种从水果或蔬菜（如玉米）中提取的单糖。肝脏把它变成脂肪。如果经常吃果糖，肝脏中就会积聚一小滴脂肪，称为非酒精性脂肪肝。早期改变饮食可以扭转这种状况。但随着时间的推移，肿胀和纤维化会损害肝脏。

Harm: Cavities

危害：蛀牙

You know sugar rots your teeth. How? It feeds the bacteria in your mouth, which leaves behind acid that wears away your tooth enamel. Sugary drinks, dried fruits, candy, and chocolate are common offenders. If you eat them, rinse your mouth with water afterward.

糖会腐蚀牙齿。它喂养口腔中的细菌，这些细菌留下的酸会磨损牙釉质。含糖饮料、干果、糖果和巧克力是常见的糖源，吃了之后用水漱口。

Harm: Mood Problems

危害：情绪问题

Feeling down? Your sweet tooth may be part of the problem. Several studies have linked sugar and mental health problems. One showed that men who ate more than 66 grams of sugar a day -- almost double what's recommended -- were 23% more likely to be diagnosed with anxiety or depression than men who ate 40 grams or less. Too much sugar could fuel depression through swelling, or inflammation, in your brain.

情绪低落？你的甜食可能是原因之一。有几项研究发现糖与心理健康问题有关联。一项研究表明，每天摄入超过66克糖（几乎是推荐量的两倍）的男性比摄入40克或更少糖的男性更容易发生焦虑或抑郁。过多的糖会通过大脑水肿或发炎加剧抑郁。

Harm: Gout

危害：痛风

You may know that you can get this painful arthritis from eating too much red meat, organ meats, and lobster. The same goes for fructose. It can make uric acid build up in your blood.

你可能知道，吃太多红肉、内脏和龙虾会导致这种疼痛性关节炎。果糖也是如此。它会使尿酸在血液中积聚。

Harm: Aging

危害：衰老

Sugary drinks may add years to your biological age. DNA called telomeres cap the end of your chromosomes to protect them from damage. Longer is better. One study found that people who drink 20ounces of soda a day have shorter telomeres. Researchers figure that’s like adding more than 4 years to the age of your cells.

含糖饮料可能使生理年龄延长几年。称为端粒的DNA覆盖着染色体的末端，以保护染色体免受损伤。端粒越长越好。一项研究发现，每天喝20盎司苏打水的人端粒较短，相当于细胞年龄增加了4年多。

 

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