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众所周知，吸烟有害健康。但是很少人知道，多吃糖的危害不亚于吸烟。更可怕的是，有研究称糖的上瘾效果堪比可卡因。
While the sweet stuff may taste delicious, it can also cause a lot of problems for your body and that includes your skin.
虽然甜的东西可能尝起来很美味，但它也会给你的身体带来很多问题，包括你的皮肤。
吃糖会上瘾
A study conducted by the Queensland University of Technology found that consuming a lot of sugar boosts your dopamine level as much as cocaine does and once it falls down you would want that dopamine boost again.
昆士兰科技大学的一项研究证实，摄入大量的糖能像可卡因一样提高多巴胺水平，一旦多巴胺水平下降，你会想要再次摄入糖来刺激多巴胺分泌。
在过去的几十年里，食品公司意识到了这一点，如果他们在产品中加入糖，更能吸引你再次购买。
Even ketchup oatmeal yogurts salads cereals have a lot of sugar. Especially low-fat items to make up for the lack of flavor.
甚至番茄酱、燕麦片、酸奶、沙拉、谷类食物都含有大量的糖分。特别是低脂食品，糖可以弥补自身风味的不足。
快餐不健康的其中一个主要原因是它含有大量的糖。
That small coca cola can have 9.5 teaspoons of sugar when on the average person shouldn"t have more than 7 teaspoons a day.
那一小瓶可口可乐有9.5匙的糖，一般人一天的摄入量不应该超过7匙。
当然，如果你一整天只喝这一瓶，这就没什么大不了的。
但你很有可能会吃早餐、午餐、晚餐，每餐各含有超过7匙的糖，在这期间，你可能还会吃点零食。那么你的摄入的糖分就严重超标了。
If you’ve ever had a post-dinner overindulgence of your favourite sugary sweets, then you know all too well what can happen to your skin overnight.
如果你曾经在晚饭后过度放纵你最喜欢的甜食，那么你就非常清楚一夜之间你的皮肤会发生什么。
引发炎症
"Sugar causes inflammation within the body," said Dr. Saya Obayan, MD, a board-certified clinical dermatologist. She told Insider that when you eat a lot of sugar, the sugar goes directly to your gut, gets processed, then enters your bloodstream, which can lead to inflammation.
临床皮肤病专家、医学博士Saya Obayan说：“糖会在人体内引发炎症。”她告诉Insider，人体摄入大量糖后，糖份会直接进入肠道，经过消化之后进入血液，并引发炎症。
The inflammation that happens when you eat foods with a high glycemic index can worsen certain skin conditions.
在吃一些高血糖指数的食物时，引发的炎症会让一些皮肤问题恶化。
High-glycemic foods such as white bread, soda, salad dressings, candy, and other baked goods contain refined and processed sugars and starches that cause your insulin to spike.
高血糖食物，例如白面包、苏打饮料、沙拉酱、糖果以及其他含有精制糖和加工淀粉的烘焙食物，会导致胰岛素飙升。
炎症对皮肤最直接的影响就体现在最让人“痛恨”的痘痘上。
Dr. Donna Hart, MD, board-certified dermatologist at Westlake Dermatology & Cosmetic Surgery told Insider that when you eat sugar, insulin levels rise, which subsequently increases the inflammation in the skin.
医学博士Donna Hart告诉Insider，吃糖之后胰岛素水平会上升，加剧皮肤的炎症。
And since inflammation is a key component in the formation of acne, you end up seeing flare-ups and an increase in the amount of acne on your face.
而炎症是粉刺形成的一个关键因素，因此脸上的粉刺会爆发，数量也会不断增加。
Too much sugar can also aggravate other skin conditions such as rosacea, eczema, and psoriasis. Because of this, if you have any kind of inflammatory issues, it is best to avoid excessive sugar intake.
过多的糖还会加重其他皮肤问题，比如酒糟鼻、湿疹和牛皮癣。正因为如此，有炎症困扰的人最好避免摄入过多的糖。
加速衰老
And if it"s aging skin you"re worried about, avoiding excess sugar is definitely in your best interest.
如果你最担心的是皮肤老化，避免摄入过多的糖绝对是最佳选择。
That"s because diets high in sugar may accelerate skin aging. Hart said that high-glycemic foods also contribute to aging by increasing the breakdown of collagen fibers in a process called glycation.
这是因为高糖饮食可能会加速皮肤老化。Hart博士说，高血糖食物还会在糖基化过程中加速胶原纤维的分解，从而导致衰老。
“Ageing skin has the most changes in the dermis, where collagen and elastin fibres reside, and with glycation, sugars basically bind with collagen to form something called advanced glycation end products (AGEs),” said Hart. It’s this binding that causes collagen fibres to become stiff and brittle, leading to older-looking skin.
Hart说:“皮肤老化的主要原因是真皮的变化，真皮是胶原蛋白和弹性蛋白纤维的聚集地。糖基化使糖与胶原蛋白结合，形成所谓的晚期糖基化终产物(AGEs)。”正是这种结合导致胶原纤维变得僵硬和脆弱，导致皮肤看起来更老。
需要完全戒糖吗？
Unless you’re really strict about the foods and drinks you consume, avoiding sugar altogether can be a difficult task.
除非你对所吃的食物和饮料非常严格，否则完全戒糖可能是一项艰巨的任务。
The good news is you don’t have to completely eliminate sugar completely to get your skin looking great, you just need to pay attention to where it’s coming from.
好消息是，你不需要完全戒糖来使你的皮肤看起来很好，你只需要注意糖分的来源。
“There is a difference between added sugars and the sugars that are naturally found in foods such as fruits and vegetables,” explained Jaliman.
加里曼解释说:“添加糖和水果、蔬菜等食物中天然存在的糖是有区别的。”
Because of that, she said, including those foods in your day is OK because they add nutrients and nutritious value to your diet. For clear and healthy skin, it’s the processed sugars and simple carbohydrates you want to avoid, but you don’t need to be too militant about it.
正因为如此，她说，在你的日常饮食中加入这些食物是可以的，因为它们会给你的饮食增加营养和营养价值。想要拥有干净健康的皮肤，你需要避免摄入加工过的糖和简单的碳水化合物，但你也不必过于激进。
如何减少摄入添加糖？
1看食物说明
You"ll quickly realize just how much sugar is added to foods when you look for it on ingredients lists.
多看看食品成分表，你就能很快了解到食品中添加的糖。
经过认证的营养咨询师Diane Sanfilippo说：
"Even things that you don"t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar."
“有些食品吃起来没多甜，譬如番茄酱、饼干、调味料、沙拉酱等，但有可能添加了大量糖。”
Ingredients are listed in order of how much exists in the product, so if sugar"s near the top, that"s a red flag.
食品成分表是按照含量从高到低的顺序进行排列的，如果糖处在成分表很靠前的位置，那你就要注意了！
2买不加糖的食物
One strategy: buy foods labeled "no added sugar" or "unsweetened."
有一条策略就是购买那些写着“不添加糖”或者“未含糖”的食品。
You"ll find unsweetened versions of these common foods in most grocery stores: soy, apple sauce, and oatmeal.
在超市里可以找到很多常见食物的无糖版替代品，例如：豆浆、苹果酱、燕麦片等。
3合理搭配蛋白质和脂肪
Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again).
添加大量糖分的不健康的碳水化合物会使血糖急剧飙升，也会使血糖急速降低，让你一会儿就觉得饿。
To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer.
为了减少这种大起大落，在吃饭的时候，可以搭配蛋白质（如牛肉、鸡胸肉、鱼、虾）、健康的脂肪（如牛油果、坚果）、还有蔬菜纤维，这些都会减缓血糖在你身体里的释放，并让你获得更长时间的饱腹感。
来源：Business Insider，中国日报网英语点津，VOA慢速英语
内容来源：网络资源，仅供学习，侵权即删
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