吃糖顯老？研究發現這些皮膚問題可能是吃糖惹的禍！
幾乎所有人都對糖沒有抵抗力。
更可怕的是，有研究稱糖的上癮效果堪比可卡因。
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.
昆士蘭科技大學的一項研究證實，攝入大量的糖能像可卡因一樣提高多巴胺水平，一旦多巴胺水平下降，你會想要再次攝入糖來刺激多巴胺分泌。
dopamine /'dəʊpəmiːn/：多巴胺
在過去的幾十年裏，食品公司意識到了這一點，如果他們在產品中加入糖，更能吸引你再次購買。
Even ketchup oatmeal yogurts salads cereals have a lot of sugar. Especially low-fat items to make up for the lack of flavor.
甚至番茄醬、燕麥片、酸奶、沙拉、穀類食物都含有大量的糖分。特別是低脂食品，糖可以彌補自身風味的不足。
快餐不健康的其中一個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.
那一小瓶可口可樂有9.5匙的糖，一般人一天的攝入量不應該超過7匙。
當然，如果你一整天只喝這一瓶，這就沒什麼大不了的。
但你很有可能會吃早餐、午餐、晚餐，每餐各含有超過7匙的糖，在這期間，你可能還會吃點零食。這就是爲什麼美國人均每天消耗超過允許數量三倍多的糖。
01
吃糖對皮膚的影響
專家稱，攝入過多的糖分會引發炎症。
"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.
臨牀皮膚病專家、醫學博士Saya Obayan說：“糖會在人體內引發炎症。”她告訴Insider，人體攝入大量糖後，糖份會直接進入腸道，經過消化之後進入血液，並引發炎症。
inflammation [.ɪnflə'meɪʃ(ə)n] n.炎症；發炎
炎症是身體對於刺激的一種防禦反應，雖然也有良性反應，但由糖引發的炎症後患無窮。
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.
在吃一些高血糖指數的食物時，引發的炎症會讓一些皮膚問題惡化。高血糖食物，例如白麪包、蘇打飲料、沙拉醬、糖果以及其他含有精製糖和加工澱粉的烘焙食物，會導致胰島素飆升。
glycemic [ɡlɪ'semɪk] adj.血糖的
insulin ['ɪnsəlɪn] n.胰島素
炎症對皮膚最直接的影響就體現在最讓人“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. 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.
醫學博士Donna Hart告訴Insider，吃糖之後胰島素水平會上升，加劇皮膚的炎症。而炎症是粉刺形成的一個關鍵因素，因此臉上的粉刺會爆發，數量也會不斷增加。
acne ['ækni] n.痤瘡；粉刺
不僅如此，糖分吸收過多還會引起酒糟鼻、溼疹和牛皮癬。
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.
過多的糖還會加重其他皮膚問題，比如酒糟鼻、溼疹和牛皮癬。正因爲如此，有炎症困擾的人最好避免攝入過多的糖。
皮膚出問題就算了，糖竟然還會加速衰老……
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.
如果你最擔心的是皮膚老化，避免攝入過多的糖絕對是最佳選擇。這是因爲高糖飲食可能會加速皮膚老化。Hart博士說，高血糖食物還會在糖基化過程中加速膠原纖維的分解，從而導致衰老。
collagen ['kɑlədʒən] n.膠原蛋白
02
怎樣戒糖？
最後，小編想給大家提一些戒糖小建議：
❶
Read food labels
看食物說明
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。
經過認證的營養諮詢師Diane Sanfilippo說：
"Even things that you don't think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar."
“有些食品吃起來沒多甜，譬如番茄醬、餅乾、調味料、沙拉醬等，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從高到低的順序進行排列的，如果糖處在成分表很靠前的位置，那你就要注意了！
❷
Buy unsweetened food
買不加糖的食物
One strategy: buy foods labeled "no added sugar" or "unsweetened."
有一條策略就是購買那些寫着“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.
在超市裏可以找到很多常見食物的無糖版替代品，例如：豆漿、蘋果醬、燕麥片等。
❸
Protein and fat
合理搭配蛋白質和脂肪
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會使血糖急劇飆升，也會使血糖急速降低，讓你一會兒就覺得餓。
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.
爲了減少這種大起大落，在吃飯的時候，可以搭配蛋白質（如牛肉、雞胸肉、魚、蝦）、健康的脂肪（如牛油果、堅果）、還有蔬菜纖維，這些都會減緩血糖在你身體裏的釋放，並讓你獲得更長時間的飽腹感。
