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.
昆士兰科技年夜学的一项研究证实，摄取年夜量的糖能像可卡因一样进步多巴胺程度，一旦多巴胺程度降落，你会想要再次摄取糖来刺激多巴胺排泄。
在曩昔的几十年里，食物公司意想到了这一点，若是他们在产物中插手糖，更能吸引你再次采办。
Even ketchup oatmeal yogurts salads cereals have a lot of sugar. Especially low-fat items to make up for the lack of flavor.
乃至番茄酱、燕麦片、酸奶、沙拉、谷类食品都含有年夜量的糖分。出格是低脂食物，糖可以填补本身风味的不足。
快餐不健康的此中一个首要缘由是它含有年夜量的糖。
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，常人一天的摄取量不该该跨越7匙。
吃糖对皮肤的影响
专家称，摄取过量的糖分会激发炎症。
"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：“糖会在人体内激发炎症。”她告知Insider，人体摄取年夜量糖后，糖份会直接进进肠道，颠末消化以后进进血液，并激发炎症。
炎症是身体对刺激的一种防御反映，固然也有良性反映，但由糖激发的炎症后患无限。
The inflammation that happens when you eat foods with a high glycemic index can worsen certain skin conditions. 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.
在吃一些高血糖指数的食品时，激发的炎症会让一些皮肤题目恶化。高血糖食品，例如白面包、苏打饮料、沙拉酱、糖果和其他含有精制糖和加工淀粉的烘焙食品，会致使胰岛素飙升。
炎症对皮肤最直接的影响就表现在最使人“悔恨”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. 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.
医学博士Donna Hart告知Insider，吃糖以后胰岛素程度会上升，加重皮肤的炎症。而炎症是粉刺构成的一个关头身分，是以脸上的粉刺会爆发，数目也会不竭增添。
不但如斯，糖分接收过量还会引发酒糟鼻、湿疹和牛皮癣。
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.
过量的糖还会加重其他皮肤题目，好比酒糟鼻、湿疹和牛皮癣。正由于如斯，有炎症困扰的人最好避免摄取过量的糖。
皮肤出题目就算了，糖居然还会加快朽迈……
And if it's aging skin you're worried about, avoiding excess sugar is definitely in your best interest. 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.
若是你最担忧的是皮肤老化，避免摄取过量的糖尽对是最好选择。这是由于高糖饮食可能会加快皮肤老化。Hart博士说，高血糖食品还会在糖基化进程中加快胶原纤维的分化，从而致使朽迈。
如何戒糖？
Read food labels
看食品申明
You'll quickly realize just how much sugar is added to foods when you look for it on ingredients lists.
多看看食物成份表，你就可以很快领会到食物中添加的糖。
颠末认证的营养咨询师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."
“有些食物吃起来没多甜，比方番茄酱、饼干、调味料、沙拉酱等，但有可能添加了年夜量糖。”
Ingredients are listed in order of how much exists in the product, so if sugar's near the top, that's a red flag.
食物成份表是依照含量从高到低的挨次进行摆列的，若是糖处在成份表很靠前的位置，那你就要注重了！
Buy unsweetened food
买不加糖的食品
One strategy: buy foods labeled "no added sugar" or "unsweetened."
有一条策略就是采办那些写着“不添加糖”或“未含糖”的食物。
You'll find unsweetened versions of these common foods in most grocery stores: soy, apple sauce, and oatmeal.
在超市里可以找到良多常见食品的无糖版替换品，例如：豆乳、苹果酱、燕麦片等。
Protein and fat
公道搭配卵白质和脂肪
Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again).
添加年夜量糖分的不健康的碳水化合物会使血糖急剧飙升，也会使血糖急速下降，让你一会儿就感觉饿。
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.
为了削减这类年夜起年夜落，在吃饭的时辰，可以搭配卵白质（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，这些城市减缓血糖在你身体里的开释，并让你取得更长时候的饱腹感。