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Kicking the sugar habit is no easy task. But if you're considering giving it a try, here's some inspiration to help you succeed: it'll have profound effects on your short- and long-term health.
戒糖并非易事。但如果你想尝试，那这些灵感或能助你一臂之力：戒糖会对你的短期、长期健康带来深远影响。
A little of the sweet stuff is okay; the American Heart Association recommends consuming no more than 6 teaspoons of added sugar a day for women and 9 teaspoons daily for men. (Quick comparison: a 12-ounce can of cola has approximately 8 teaspoons.) And you can keep eating unprocessed foods that contain natural sugar, like fruits and vegetables. Unlike added sugar, natural sugar hasn't been stripped of the vitamins, minerals, and fiber Mother Nature packaged them in.
一点点的甜食没有问题；美国心脏协会建议女性每天摄入的添加糖不要超过6茶匙，男性不要超过9茶匙。（快速对比：一罐12盎司的可乐含有近8茶匙添加糖。）你照样可以摄入含有天然糖的未加工食品，比如水果和蔬菜。与添加糖不同，天然糖仍保留着大自然赋予它们的维生素、矿物质和纤维。
Your skin will look younger
你的皮肤会更年轻
Think less sag and fewer wrinkles. Studies suggest that the amount of sugar in the blood (which is affected by how much sugar you eat) sets up a molecular domino effect called glycation, which ultimately leaves skin less firm and elastic. Already bothered by premature lines? Cutting your sugar intake can reduce signs of aging, research shows.
不想下垂、不想有皱纹？研究建议血液中的糖分（受到你摄入糖分的影响）会产生一种叫做糖化作用的分子多米诺效应，最终导致皮肤松弛、没有弹性。已经提前长出了皱纹？研究表明：减少糖分摄入可以降低衰老的迹象。
You'll have less belly fat
腹部脂肪会更少
This is the visceral or "deep" fat that builds up around vital organs like your liver, pancreas, and intestines. Stubborn and hard to get rid of, it's also dangerous; visceral fat is a known risk factor for heart disease and diabetes. In 2016, data from more than 1,000 people who are part of the ongoing Framingham Heart Study showed that the more sugar-sweetened beverages they consumed, the higher their level of visceral fat.
这是在肝脏、胰腺和肠道等重要器官周围形成的内脏脂肪或'深层'脂肪。这些脂肪很固执、难以摆脱、同时也非常危险。众所周知，内脏脂肪是心脏病和糖尿病的风险因素。2016年，1000多位'弗雷明汉心脏研究'受试者的数据显示，摄入的含糖饮品越多，他们的内脏脂肪水平就越高。
You'll feel more energized
更有活力
Added sugars are simple carbohydrates. This means they're digested fast and enter your bloodstream quickly. But as anyone who relies on a candy bar or pastry for a pick-me-up knows, once that shot of sugar is metabolized, you're in for a crash.
添加糖是简单的碳水化合物。这意味着它们很容易消化，能快速进入血液。但任何依赖糖果棒或糕点提起精神的人都知道，一旦糖分被代谢，整个人就会崩溃。
When you need fuel, swap the sugar-sweetened meals and snacks for items that are low in sugar yet high in protein and/or fat, like almonds. Because they take longer to digest, they'll supply you with a steadier stream of energy that will last longer, says Diane Sanfilippo, a certified nutrition consultant and author of The 21-Day Sugar Detox.
当你需要能量的时候，把加糖的食物和零食换成低糖但高蛋白或高脂肪的食物，比如杏仁。因为消化这种食物需要更长的时间，它们可以提供更稳定、更长久的能量，持证营养顾问、The 21-Day Sugar Detox一书的作者戴安娜·圣菲利波说道。
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