It seems like we"re always being told to cut down on sugar -- but for many of us, that"s easier said than done.我们总是被说要减少摄入糖分，但我们很多人，说得比做容易。
Sugar is hard to avoid, even for people who don"t consider themselves to have a sweet tooth. Even if you ignore the copious amount present where we expect to find it, like in a soda, sugar is hiding in many of our foods -- even those that aren"t especially sweet.糖是很难避免的，甚至是那些认为自己不是喜欢甜食的人。甚至如果你忽略那些丰厚礼物，像苏打水，糖分也隐藏在我们的食物里——甚至那些不是特别甜的。
According to says Lisa Drayer, nutritionist and author of "The Beauty Diet," some breads can contain six gramsof sugar per slice. Some pasta sauces may contain up to 12 grams of sugar per serving, and some low fat salad dressings, which people might associate with healthy eating, can contain 10 grams of sugar per serving.营养学家声称的美丽餐单，有些面包，每一片都含有6克的糖，这些都是人们所认为的健康饮食，可能也在每餐里含有10克的糖。
"I think a lot of people think that just because something is natural, it"s healthy," says Drayer. "So for example, honey is natural, but it"s very caloric and a lot of people might not know that a teaspoon of honey, or agavefor that matter, has more calories than a teaspoon of sugar or sucrose."我想很多人认为天然的东西就是健康，例如，蜜糖是天然的，它是非常高热量，很多人可能不知道一茶匙蜜糖，就龙舌兰为例，热量比一茶匙的糖或蔗糖还高。
Hidden sugar in your food 身体里隐藏的糖
Good sugar, bad sugar 好糖，坏糖
Complicating matters, scientists view some sugars as worse than others.复杂化的问题，科学家认为有些糖比其他的更差。
Natural sugars are found in foods like fruit and milk, in the form of fructose and lactose. The World Health Organization (WHO) says there is no reported evidence of adverse effects from eating these sugars, and fruits and vegetables also contain vitamins, minerals and fiber.在食物里的天然糖分像水果和牛奶，以果糖和乳糖的形式存在。世界健康组织表示没有证据表示吃这类糖有不利影响，水果和蔬菜也含有维生素，矿物质和纤维。
Added sugars, on the other hand, are included during processing or preparation of food and drinks.
另一方面，包括在加工过程或食物饮料的准备里都会加糖。
These provide no nutritional benefits and can contribute to weight gain and obesity. This can lead to serious problems. 这提供的是没有营养的收益，导致体重增加和肥胖。也会导致严重的问题。
"We"ve seen an increase in risk of heart disease, stroke, and diabetes, simply by consuming just one to two sugar-sweetened beverages each day," says Drayer.我们已发现这增加了心脏病，中风，糖尿病的风险，简单地每天消耗1到2个糖分的饮料。
The WHO recommends adults and children reduce their intake of added sugars to less than 10% of their daily energy intake -- and says that reducing it to below 5% is even better. Although national sugar intake guidelines vary by country, the American Heart Association"s daily recommendations for consumption of added sugar are a maximum of 24 grams a day for women and 36 grams for men. However, in the USA, the average adult consumes an enormous 88 grams of sugar a day.世界健康组织建议成年人和孩子把糖分摄入少于他们日常能量摄入的10%，少于5%更好。尽管天然糖分摄入指南每个国家都不一样，美国心脏协会日常建议最大消耗量，女性是24克，男性是36克。尽管这样，在美国，平均成年人消耗巨大的88克糖每天。
Kicking the habit戒掉习惯
But it"s not just "hidden" sugar that"s a problem. Another reason why it"s so hard to cut down on sugar is that we simply love to eat it. While it"s not known if sugar is actually addictive, some research shows it fires off the same reward centers in the brain as cocaine.不仅是隐藏的糖分是个问题，另外一个原因，为什么减少糖分那么难是因为我们就爱吃糖。不被熟知的是糖事实上可上瘾的，有些研究显示在大脑中，糖会起到和可卡因一样的效果。
"It seems to induce cravings and hunger that are comparable in magnitude to addictive drugs," says Drayer.它似乎引起渴望和饥饿感，程度相比和一些上瘾的药那样厉害。
A common indicator of addiction is if a person suffers from a loss of control. Drayer explains: "If a person is obsessing about how he or she will get their sugar fix, and they simply can"t focus on anything else, and they have a psychological dependence, then I think you"re probably talking about a food addiction."一个常见的上瘾指标是如果一个人失去控制。如果一个人痴迷于怎么能得到糖分，他们就不能单纯地专注于其他事，他们会有心理上的依赖，然后我想你可能在谈论一个食物上瘾问题。
So how can we regulate our sugar intake? Drayer has a few tips: "Look at the ingredients list," she says. "If sugar or any one of the following terms are listed high on the label, you want to avoid that food: corn syrup, high fructose corn syrup, agave, honey, molasses, and anything ending in "ose"; dextrose, fructose and sucroseare all code words for sugar."所以我们要怎么规范我们的糖分摄入呢？查看成分表，她说，如果糖分或其他项排在标签前面，你要避免：玉米糖浆，高果糖玉米糖浆，龙舌兰蜜，糖浆，很多和糖有关的东西，葡萄糖，蔗糖都是糖的隐称。 Managing sugar also means managing other aspects of your diet, including portion sizes.管理糖分也意味着管理你饮食的其他方面，包括比例尺寸。 "Gradually cut back [on sugar] and consume more protein and fiber-rich foods," says Drayer. "It can actually help curb sugar cravings as well. When we consume protein and fiber, it slows the rise in blood sugar if we consume it with a sugar-containing food. It can help satisfy us and help us reduce our sugar intake as well."慢慢地，减少糖的摄入和消耗更多蛋白质和高纤维食物，这事实上帮助抑制糖的渴望。当我们消耗蛋白质和纤维，它慢慢升高血糖，如果我们消耗含糖的食物，这帮助我们满足自己和帮我们减少我们烫的摄入。 So cutting down on sugar is not impossible. But, like other aspects of dieting and nutrition, it requires aconscious effort to manage.所以减少糖分不是不可能的，但，像很多饮食和营养的其他方面，需要有意识地去管理。
