關於糖類的十大謠傳(下)
't Eat Too Much (Sugary) Fruit
5.別吃太多（含糖）水果There's no denying it -- fruit contains sugar. A lot of it. Think of biting into a fresh, juicy peach or pear, and all of that sweet juice exploding in your mouth (or dribbling down your chin). Is it really so bad for you?
不可否認——水果含糖。大量的糖。想象一下，咬一口新鮮多汁的桃子和梨，甜甜的果汁溢滿你的嘴（或流下你的下巴）。這真的對你不好？
No. True, there's a lot of sugar in fruit. But it's natural sugar, or fructose, which is far healthier than added sugar. Fructose isn't the only thing you'll find in that peach or pear, though. Fruit is also filled with fiber, antioxidants, vitamins and other nutrients that are great for your body, helping it fight disease, stabilize your blood sugar and more. Fruit is also considered a low-density food, which means it makes you feel full and satisfied. This is a positive, because if you're satiated, you won't eat too much fruit, nor will you be tempted to start noshing on something else that might not be nearly as healthy (say, a chewy chocolate chip cookie). So load up on fruit with no worries.
不。當然，水果含有大量糖分。但那都是純天然的糖，或者說果糖，這種糖比添加糖健康多了。不過，你會發現水果不僅僅只含果糖。水果也含有纖維素、抗氧化劑、維生素和其它營養物質，這些物質對你的身體非常有好處，能夠幫助抵抗疾病，穩定血糖等等。水果也被認爲是低密度食物，這就意味着水果能讓你產生飽飽的滿足感。這是非常有益的。因爲如果你覺得飽足，就不會再吃更多水果，也不會開始吃別的不那麼健康的東西（比如耐嚼的巧克力餅乾）。所以不用擔心，盡情地多吃水果吧。
r Causes Tooth Decay
4.糖會導致蛀牙
Ever go trick-or-treating at your dentist's home as a kid, only to receive a pencil or sticker because, your dentist said, candy (sugar) will rot your teeth? Your dentist wasn't totally wrong. If your teeth come in contact with sugary foods and drinks, decay can result. But that's only if those sugary substances sit on your teeth for a long time. Further, your teeth can also be damaged if all sorts of other foods are in contact with them for prolonged periods -- fruit, for example, or bread or oatmeal. Even healthy veggies can wreak havoc on your teeth. Here's why:
在你小的時候，每次萬聖節去牙醫家門口索要糖果時，是不是往往只得到一個鉛筆盒和貼紙呢？你的牙醫告訴你，糖果會讓你產生蛀牙，他的說法並非毫無道理。如果你經常吃含糖食物和飲料，就會導致蛀牙。但這種情況只會在含糖物質長期存留在你的牙齒上時才發生。此外，如果其他食物（比如水果、麪包或者麥片）也長期停留在牙齒上並且與含糖物質接觸，也會導致蛀牙。甚至健康的蔬菜也會極大的損傷你的牙齒。這就來告訴你原因。A substance called plaque is what causes cavities. Plaque starts forming on your teeth the minute you eat or drink something. If you don't get rid of it, it will eventually erode the enamel on your teeth, creating tiny holes that are the very start of cavities. To prevent tooth decay, then, it's best to brush your teeth after eating. Even rinsing your mouth with water can help. If you've eaten foods that can easily get stuck in your teeth, like raisins, dry cereal, popcorn or raspberries, a thorough job of brushing, flossing and rinsing your teeth is critical.
一種叫做齒菌斑的物質就是導致蛀牙的因素。從你吃東西的那一刻開始，噬斑就在你的牙齒上產生了。如果你不將它弄乾淨，它就會侵蝕你牙齒上的牙釉質，然後產生小洞，蛀牙就開始了。防止蛀牙，最好的辦法就是飯後刷牙。即使是用水漱漱口也會有幫助。如果你吃的食物很容易嵌入你的牙齒，比如葡萄乾、即食麥片、爆米花或覆盆子，此時，使用牙線和清水徹底清洗你的牙齒是至關重要的。r Causes Hyperactivity
3.糖會導致多動
What parent of little ones hasn't heard that eating too much sugar will cause her kids to get too keyed up, or a bit hyper? And it often seems anecdotally true. Watch as kids scarf down candy, cake and soda at a birthday party, then promptly run wild all over the place, screeching and screaming. But do we ever stop to think that maybe they're just overstimulated by the excitement of the birthday party itself? Or ponder the fact that lots of adults pig out on sugary snacks and desserts with no similar aftereffects?
吃太多糖的小孩子會變得過於興奮多動，這種說法估計家長們都聽說過吧？有意思的是，看起來似乎真是這麼回事。在生日聚會上，看着孩子們打翻糖果、蛋糕和蘇打水，看着他們一下子瘋跑起來，尖叫，大笑的樣子。但是我們可曾停下來仔細想想，他們這樣做只是因爲生日聚會過度興奮而已？可曾思考過，爲什麼很多大人在狼吞虎嚥的吃糖果和點心後沒有出現類似的情況？There have been extensive studies about the relationship between sugar and hyperactivity, and no link has been found between the two. A group of researchers further reviewed several reputable studies and concluded that sugar in children's diets doesn't affect their behavior, apart from a small subset of kids. Interestingly, another study, published in the Journal of Abnormal Child Psychology, asked mothers of boys whom they thought were "sugar-sensitive" to rate their sons' behavior after they'd had soda. The mothers of the boys who'd had a sugar-filled soda thought their children's behavior was more hyperactive than the boys who'd been given an artificially sweetened soda. The trick was that all the kids in the study had been given an artificially sweetened drink, meaning that the behavior was based on perception rather than sugar.
有很多關於糖和多動行爲的研究，但還沒發現這兩者之間的聯繫。有研究人員進一步回顧了一些頗具爭議的研究，得出的結論是：除了一小部分孩子以外，孩子們的攝糖量並不會影響他們的行爲。。有趣的是，另一項發表在《兒童病態心理學雜誌》上的研究曾要求一些認爲自己的孩子對糖敏感的母親們觀察孩子喝了蘇打水之後的行爲變化。飲用含糖蘇打水的孩子們的母親認爲她們的孩子比那些沒飲用過含糖蘇打水的孩子們的行爲更活躍。這項研究耍了個小花招——其實所有孩子們的飲料都含糖，這就意味着母親對於孩子行爲的判斷是基於感覺而不是糖的作用。r Causes Obesity
2.糖會導致肥胖
A lot of people equate obesity with sugar: candy, ice cream, pastries and the like. If you're fat, the thinking goes, surely it's because you eat a lot of sugary desserts. Those a little more versed in nutrition often warn against eating too much starchy food (potatoes, rice, cereal) because your body changes starches into sugar -- and eating sugar piles on the pounds. However, this is not true. If it was, people who ate a lot of rice (say, the Japanese) or pasta (the Italians) would be among the world's fattest people. But guess what? They're some of the slimmest.
許多人把肥胖與糖類劃上等號，包括糖果、冰淇淋、糕點等。如果你很胖，人們就會想當然的認爲這一定是因爲你吃了很多甜點。那些對營養學有點兒研究的人通常警告人們別吃太多含澱粉的食物（土豆、大米、穀物），因爲人體會將澱粉轉化爲糖，有糖就會增加體重。然而，這並不是真的。如果確實如此，那些常吃大米（日本）或麪食（意大利）的人就應該是世界上最胖的人才對。可是你猜怎麼着？他們卻位於最苗條的國家之列。Here's the thing. If you eat a lot of sugary foods, like cake and cookies, and drink sugary sodas and juice, you will gain weight. But that's because you're ingesting a lot of calories, period, not because sugar is inherently fattening. If your overall calorie count is within a healthy range, eating sugar is not going to create love handles or a jelly belly.
事情是這樣的。如果你吃了很多含糖食物，比如蛋糕和餅乾，並喝了含糖蘇打水和果汁，你會長胖。但那是因爲你攝入了大量卡路里，而不是糖本身讓人長胖。如果你攝入的卡路里在健康範圍內，吃糖並不會增加腰腹的贅肉。。r Causes Diabetes
1.糖會引發糖尿病
One of the more prevalent sugar myths is that it causes diabetes. This misconception likely occurs because diabetics' blood sugar levels are often out of whack, so they have to watch their sugar intake. But in general, there is no direct cause and effect between sugar consumption and the development of diabetes with one exception, which we'll discuss in a minute.
更普遍的一個對糖的誤解就是糖會引發糖尿病。出現這樣的誤解可能是因爲糖尿病患者的血糖含量並不規律，所以他們必須時刻注意糖的攝入量。但總的來說，糖的攝入和糖尿病的發生沒有直接因果關係。只有一個例外情況，我們馬上會說到這個問題。There are three main types of diabetes:
糖尿病主要有三種類型：Type 1 diabetes develops if your body's pancreas can't make insulin. Insulin is a hormonethat takes the sugar from the foods we eat and allows it to enter our tissues, where our body can use it as fuel, or energy. If your pancreas is making insulin, but it's not enough or the insulin doesn't work properly, you'll have Type 2 diabetes. Type 2 diabetes typically occurs in people who are overweight, inactive and eat a diet high in calories from any source, not just sweets. Some pregnant women develop gestational diabetes when the hormonal changes from pregnancy affect the way their insulin works.
如果你體內的胰腺不能分泌胰島素，就會導致第一種糖尿病。胰島素是一種激素，它從我們所吃的食物中汲取糖並讓糖被我們的組織吸收，以此提供能量。如果你的胰腺分泌胰島素，但是胰島素含量不夠或者胰島素不能正常工作，你就會得第二種糖尿病。這種糖尿病通常發生在超重的人身上，他們不愛運動，經常吃各種高熱量食物，不僅僅是糖果。有些孕婦會患妊娠糖尿病，這是因爲她們懷孕時激素髮生改變，從而改變了胰島素的作用方式。So what's the exception to the sugar-diabetes linkage? People who regularly down lots of sugary drinks (sugar-sweetened soda, fruit drinks) are more likely to develop Type 2 diabetes. Of course, many people who guzzle sugary drinks are overweight and eat poorly, two factors that can cause Type 2, but studies show even those who are trim and eat healthily are more likely to develop diabetes if they're also drinking lots of sugary drinks.
所以剛剛提到的那個特例究竟是什麼呢？經常豪飲含糖飲料（含糖蘇打，果汁）的人更易患第二種糖尿病。當然，許多愛喝高含糖飲料的人都超重，但是吃的很少，這是第二種糖尿病的兩個致病因素。不過也有研究表明，身材苗條、飲食健康的人一旦飲用大量含糖飲料，更容易患得糖尿病。翻譯:夏久梅 審校:晴晴晴天 來源：前十網
