一個月的糖排毒：營養(yǎng)學(xué)家解釋如何和為什么

一個月的糖排毒：營養(yǎng)學(xué)家解釋如何和為什么

If you've read about the latest wellness trends, you may have entertained the idea of a diet detox.

如果你讀過最新的健康趨勢，你可能已經(jīng)有了飲食排毒的想法。

But whether you've considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you're probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.

但是，無論你是否考慮過榨汁、禁食或清洗身體來減肥或改善健康狀況，你可能都意識到，從長期的生活方式來看，大幅減少食物攝入量并不是健康飲食的有效方式。

In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.

事實上，嚴格的排毒會導(dǎo)致疲勞、頭暈和低血糖等問題。

But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.

但據(jù)一些專家說，有一種可持續(xù)的排毒方法是值得的。在你的飲食中減少糖分可以幫助你減肥，改善你的健康，甚至讓你的皮膚更容光煥發(fā)。

"Sugar makes you fat, ugly and old," said Brooke Alpert, a registered dietitian and co-author of "The Sugar Detox: Lose the Sugar, Lose the Weight -- Look and Feel Great." "What we've discovered in the last couple of years is that sugar is keeping us overweight. It's also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging."

“糖會讓你變胖、變丑、變老，”注冊營養(yǎng)師、《糖的排毒:減糖，減肥》一書的合著者布魯克·阿爾珀特說。“我們在過去幾年里發(fā)現(xiàn)，糖會讓我們超重。它也是心臟病的主要原因;它會對皮膚產(chǎn)生負面影響，導(dǎo)致過早衰老。”

Sugar addiction

糖成癮

Here's more bad news: We can't stop consuming sugar. "People have a real dependency -- a real addiction to sugar," Alpert said. "We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more."

這里有更多的壞消息:我們不能停止吃糖。“人們對糖有一種真正的依賴——一種對糖的真正上癮，”阿爾珀特說。“我們有糖，我們感覺很好，我們得到了一種快感，然后我們崩潰了，需要得到更多。”

About 10% of the US population are true sugar addicts, according to Robert Lustig, professor of pediatrics and member of the Institute for Health Policy Studies at the University of California, San Francisco. What's more, research suggests that sugar induces rewards and cravings that are similar in magnitude to those induced by addictive drugs.

加州大學(xué)舊金山分校兒科學(xué)教授、健康政策研究所(Institute for Health Policy Studies)成員羅伯特•拉斯蒂格表示，美國約10%的人口是真正的糖癮患者。更重要的是，研究表明，糖誘導(dǎo)的獎勵和渴望的程度與上癮藥物誘導(dǎo)的類似。

One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet -- such as salad dressings, tomato sauces and breads -- can be loaded with the white stuff.

最大的擔憂之一是我們飲食中添加的糖的量，而這些糖通常隱藏在食物中。雖然冰淇淋蛋糕是糖的一個明顯來源，但其他可能嘗起來不甜的食物——如沙拉醬、番茄醬和面包——也可能含有白色物質(zhì)。

"People don't realize that seemingly healthy foods are loaded with sugar -- and so we're basically eating sugar all day long, from morning till night," Alpert said.

阿爾珀特說:“人們沒有意識到看似健康的食品中含有大量糖分，所以我們基本上每天從早到晚都在吃糖。”

How to sugar detox: Going cold turkey for three days

如何戒糖:三天不吃甜食

The good news is that even if you're not a true sugar "addict," by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.

好消息是，即使你不是一個真正的糖“癮君子”，通過從你的飲食中去除糖，你可以很快減掉多余的體重，感覺更好，擁有一個更容光煥發(fā)的外表。

"There is no one person who wouldn't benefit by eliminating added sugars from their diets," Lustig said.

拉斯蒂格說:“沒有人不會從飲食中減少添加糖而受益。”

Children can benefit, too. Lustig's research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic health improved -- despite no changes in body weight or total calories consumed.

孩子們也能從中受益。拉斯蒂格的研究顯示，當肥胖兒童在他們的飲食中僅僅9天不添加糖時，他們的新陳代謝健康的各個方面都得到了改善——盡管他們的體重和攝入的總熱量沒有發(fā)生變化。

But going cold turkey is what works best, at least in the beginning.

但是突然戒掉是最好的方法，至少在開始的時候是這樣。