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减少糖分摄入的小方法
添加时间:2018-06-26 17:10:35 浏览次数: 作者:未知
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  • Before I start, you should know that I'm not about to tell you to opt1 for fruit salad instead of birthday cake. Nope. To me, moderation is key when it comes to sugar, and I'm all for the occasional indulgence. The problem is when the occasional becomes the usual. A diet heavy on the sugar has been linked to a host of body issues, from a higher risk of diabetes2 to obesity3 to less healthy skin.

    切入正题前,有必要澄清这一点:我不会劝你放弃生日蛋糕,选择水果沙拉。不会。对我来说,在糖分摄入方面,适量才是关键,我完全赞同偶尔的小放纵。怕就怕偶尔变成家常便饭。含糖量高的饮食与许多身体问题相关,从患糖尿病风险增加到肥胖,再到肌肤不那么健康等等,不一而足。

    It's easy to overlook your reliance on added sugar when you see others ordering double mocha frappuccinos with whipped cream while you choose a vanilla4 soy latte. But even that latte can pack more than a day's worth of added sugar...and you haven't even had solid food yet.

    当你看见其他人点了双份摩卡星冰乐加奶而你点的却是豆奶香草拿铁时,我们很容易忽视自己对添加糖的依赖。但即使一份拿铁含有的添加糖也会超过每日所需量……而你甚至还没开始吃固体食物呢。

    Sound familiar? If so, no judgment5. I used to consume lots of sugar too. A couple of years ago, you could find me adding honey to my (already sweetened) breakfast cereal, squirting ketchup6 on just about everything, and snacking on foods with fruity flavorings. These items may not sound damaging, but they can send your sugar intake7 way up and actually make you more likely to crave8 sweets throughout the day, so you consume even more sugar.

    听起来有点耳熟?如果是,先不要作出判断。我以前也会摄入大量添加糖。几年前,我甚至会在早餐燕麦中加蜂蜜(本来就已经很甜了)、吃啥都会蘸点番茄酱、吃的东西都是水果味的。这些食品听上去不会带来身体伤害,但它们会增加你的糖分摄入量,让你整天都更想吃甜食,所以最后你会摄入更多的糖。

    So I want to share three simple changes that helped me strip my diet of added sugars and help me crave less of the sweet stuff too. Disclaimer: I'm no nutritionist (though I am about to embark9 on a degree to become one), and what worked for me won't necessarily work for you. After all, every body is different. But is there any harm in trying swaps10 that may help you dial back your sugar addiction11?

    所以我想分享三个简单的变化,这些方法帮助我戒掉了饮食中的添加糖,减少了我对甜食的渴望。免责声明:我不是营养专家(但我正在攻读这方面的学位,立志成为一名营养学家),对我适用的方法或许并不适用于你。毕竟,每个人的身体都是不一样的。但尝试一些能帮你抑制糖瘾的方法又有何不可呢?

    Ditch ketchup

    扔掉番茄酱

    Ketchup used to be my condiment12 of choice, and not just for fries. I'd mix ketchup into rice (an admittedly weird13 choice), enjoy it alongside scrambled14 eggs, and add it to sandwiches. Obviously when it comes to bad diet choices, there are worse things than a Heinz habit. But if you consider yourself a healthy eater, it's easy to overlook subtle sources of added sugars like ketchup.

    曾经,番茄酱是我的调味品,不仅用于蘸薯条。我会将番茄酱与米饭搅拌在一起(我承认这很奇葩)、炒鸡蛋也会放点番茄酱、沙拉里也会放一点。显然,没有什么比吃任何东西都加亨氏番茄酱的习惯更糟糕的饮食选择了。但如果你想吃的更健康,那就别小瞧这些小物件含有的添加糖,比如番茄酱。

     12级    双语 


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    1 opt [ɒpt] a4Szv   第7级
    vi.选择,决定做某事
    参考例句:
    • They opt for more holiday instead of more pay. 他们选择了延长假期而不是增加工资。
    • Will individual schools be given the right to opt out of the local school authority? 各个学校可能有权选择退出地方教育局吗?
    2 diabetes [ˌdaɪəˈbi:ti:z] uPnzu   第9级
    n.糖尿病
    参考例句:
    • In case of diabetes, physicians advise against the use of sugar. 对于糖尿病患者,医生告诫他们不要吃糖。
    • Diabetes is caused by a fault in the insulin production of the body. 糖尿病是由体內胰岛素分泌失调引起的。
    3 obesity [əʊ'bi:sətɪ] Dv1ya   第8级
    n.肥胖,肥大
    参考例句:
    • One effect of overeating may be obesity. 吃得过多能导致肥胖。
    • Sugar and fat can more easily lead to obesity than some other foods. 糖和脂肪比其他食物更容易导致肥胖。
    4 vanilla [vəˈnɪlə] EKNzT   第9级
    n.香子兰,香草
    参考例句:
    • He used to love milk flavoured with vanilla. 他过去常爱喝带香草味的牛奶。
    • I added a dollop of vanilla ice-cream to the pie. 我在馅饼里加了一块香草冰激凌。
    5 judgment ['dʒʌdʒmənt] e3xxC   第7级
    n.审判;判断力,识别力,看法,意见
    参考例句:
    • The chairman flatters himself on his judgment of people. 主席自认为他审视人比别人高明。
    • He's a man of excellent judgment. 他眼力过人。
    6 ketchup [ˈketʃəp] B3DxX   第8级
    n.蕃茄酱,蕃茄沙司
    参考例句:
    • There's a spot of ketchup on the tablecloth. 桌布上有一点番茄酱的渍斑。
    • Could I have some ketchup and napkins, please? 请给我一些番茄酱和纸手巾?
    7 intake [ˈɪnteɪk] 44cyQ   第7级
    n.吸入,纳入;进气口,入口
    参考例句:
    • Reduce your salt intake. 减少盐的摄入量。
    • There was a horrified intake of breath from every child. 所有的孩子都害怕地倒抽了一口凉气。
    8 crave [kreɪv] fowzI   第8级
    vt.渴望得到,迫切需要,恳求,请求
    参考例句:
    • Many young children crave attention. 许多小孩子渴望得到关心。
    • You may be craving for some fresh air. 你可能很想呼吸呼吸新鲜空气。
    9 embark [ɪmˈbɑ:k] qZKzC   第7级
    vi.乘船,着手,从事,上飞机;使从事,使上传
    参考例句:
    • He is about to embark on a new business venture. 他就要开始新的商业冒险活动。
    • Many people embark for Europe at New York harbor. 许多人在纽约港乘船去欧洲。
    10 swaps [swɔps] 7852508deb41ee8610612c888aea2f12   第8级
    交换( swap的名词复数 ); 交换物,被掉换者
    参考例句:
    • He swaps his old car for a new motorcycle. 他用旧车换了一辆新摩托车。 来自英汉 - 翻译样例 - 口语
    • Swaps the anchor and end points of the current selection. 交换当前所选内容的定位点和结束点。
    11 addiction [əˈdɪkʃn] JyEzS   第8级
    n.上瘾入迷,嗜好
    参考例句:
    • He stole money from his parents to feed his addiction. 他从父母那儿偷钱以满足自己的嗜好。
    • Areas of drug dealing are hellholes of addiction, poverty and murder. 贩卖毒品的地区往往是吸毒上瘾、贫困和发生谋杀的地方。
    12 condiment [ˈkɒndɪmənt] 8YJzv   第11级
    n.调味品
    参考例句:
    • It has long been a precious condiment. 它一直都是一种珍贵的调味料。
    • Fish sauce is a traditional fermented condiment in coastal areas. 鱼露是沿海地区的传统发酵调味品。
    13 weird [wɪəd] bghw8   第7级
    adj.古怪的,离奇的;怪诞的,神秘而可怕的
    参考例句:
    • From his weird behaviour, he seems a bit of an oddity. 从他不寻常的行为看来,他好像有点怪。
    • His weird clothes really gas me. 他的怪衣裳简直笑死人。
    14 scrambled [ˈskræmbld] 2e4a1c533c25a82f8e80e696225a73f2   第8级
    v.快速爬行( scramble的过去式和过去分词 );攀登;争夺;(军事飞机)紧急起飞
    参考例句:
    • Each scrambled for the football at the football ground. 足球场上你争我夺。 来自《现代汉英综合大词典》
    • He scrambled awkwardly to his feet. 他笨拙地爬起身来。 来自《简明英汉词典》

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