秋天的第一杯奶茶虽甜 可不要贪杯

今天立秋，朋友圈又刮起奶茶风，纷纷晒出#秋天的第一杯奶茶#啦。

借（cèng）此（gè）机（rè）会（diǎn），我们来看看剑桥大学（Cambridge University）研究人员近期发表在《Public Health Nutrition》期刊上的一项研究成果，该研究发现，在过去的十年里，食品和饮料都变得越来越甜。

含注释原文：

Food and Drinks Are Getting Sweeter. How That Can Affect Your Health

Healthline

Whether you’re a sweet or a savory person, chances are, in the past 10 years, your sugar consumption has increased, as a new study by Cambridge University has found that food and drinks have been getting sweeter over the last decade.

According to the researchers, their study shows “the amount of added sugars and non-nutritive sweeteners in packaged foods and drinks has grown a lot,” in this time frame.

They add that these findings are especially true in middle-income countries, such as China and India, as well as in the Asia Pacific, including Australia.

It’s not just added sugars that are a concern, but non-nutritive or ‘artificial’ sweeteners too, which are typically found in ultra-processed foods, like cookies, ice cream, and soft drinks.

Using global market sales data, the researchers documented the quantity of added sugar and non-nutritive sweeteners in packaged foods and drinks from 2007 to 2019.

They found per person volumes of non-nutritive sweeteners in drinks are 36% higher globally, while sugars in packaged food are 9% higher.

Zoë Palmer-Wright, a nutritionist at YorkTest, says by increasing the amount of sugar and sweeteners in foods and drinks, the food industry makes people crave these products, so they buy more of them.

“Regardless of whether you enjoy the taste of sugar a little bit or a lot, sweet foods affect everyone’s brains in the same way,” she explains.

Eating sweet foods produces a release of chemicals, including dopamine, which has an opiate-like effect.

“As the sugar content of foods has continued to soar over the past decade, people have become more and more hooked on altering their mood with these increasingly sweet foods,” she says.

How sugar can impact your health

While sugar and sweeteners can certainly improve the taste of our food and even give us a temporary hit of dopamine, their health risks are well documented.

“If you eat a lot of sweet foods and your main meals are not nutritionally balanced either, you run the very real risk of developing blood sugar problems,” says Palmer-Wright.

In turn, this can lead to many chronic health issues down the road, such as diabetes and heart disease, as well as increasing your risk of obesity.

“In the short term, unstable blood sugar levels put you on a roller coaster ride where you swing between episodes of low blood sugar and high blood sugar,” Palmer-Wright adds.

“This can destabilize your mood and hormones, cause brain fog, headaches, and a ravenous appetite.”

There are similar risks with non-nutritive sweeteners.

The Cambridge University researchers note that, despite their lack of dietary energy, recent reviews, “suggest consuming non-nutritive sweeteners may be linked with type 2 diabetes and heart disease and can disrupt the gut microbiome.”

Hidden sugar can be found in more foods than you may think

Cakes, doughnuts, and chocolate bars might spring to mind when you think of sweet, sugary foods, but you could be consuming excess sugar without realizing it.

That’s because savory foods and even foods marked as ‘healthy’ often contain ‘hidden’ sugars. In fact, Palmer-Wright says much of the sugar we consume these days is from hidden sugar.

“Many cereals and cereal bars are full of sugar (some brands contain up to 12g of sugar in just one bar!) and fruit yogurts can contain a lot of sugar too,” she points out.

“Ironically, some low fat or ‘diet’ products are also high in sugar, because when the fat is removed from the food, much of the flavor goes too, so manufacturers have to replace the fat with sugar or with artificial sweeteners,” Palmer-Wright adds.

Other high-sugar offenders include fruit juices, energy drinks, soups, salad dressings, and condiments like ketchup.

What’s more, you may be none the wiser about the sugar content of your food by looking at the label. Palmer-Wright says this is because food labels can be misleading.

“Sugar can be written as sucrose, fructose, high-fructose corn syrup, glucose, maltose, dextrose, polydextrose, corn syrup, and maltodextrin, amongst other names,” she explains.

How to reduce your sugar intake

With foods becoming sweeter and misleading food labels making it difficult to decipher what you’re actually eating, it may seem like reducing your sugar intake is a losing battle.

First things first, it can help to know how much sugar you should actually be consuming on a daily basis.

Sal Hanvey, also a nutritionist at YorkTest, says according to recommended daily allowance guidelines, adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).

She says that in some countries labels that include color coding will allow you to see at a glance if the food has a high, medium, or low amount of sugars.

When making more conscious food choices, you’ll also need to be aware of when sugar has been replaced with an artificial sweetener. Many people often see these as a healthier alternative.

However, Hanvey says the word ‘artificial’ speaks for itself. These artificial substances don’t occur or develop naturally. They are typically industrially made and manufactured on a large scale,” she points out.

If you want to avoid them, check the ingredients list on the label.

Hanvey says names to look out for and avoid where possible include: aspartame (NutraSweet), acesulfame-K (Sweet One), saccharin (Sweet’N Low), and sucralose (Splenda).

In an increasingly busy world full of competing commitments, taking an extra few minutes to double-check the label can seem like a tall order, but it might just make the difference when it comes to your health.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

无注释全文：

Food and Drinks Are Getting Sweeter. How That Can Affect Your Health

Healthline

Whether you’re a sweet or a savory person, chances are, in the past 10 years, your sugar consumption has increased, as a new study by Cambridge University has found that food and drinks have been getting sweeter over the last decade.

无论你是喜欢甜食还是咸口的人，在过去的10年里，你的糖消耗量都有可能增加了，因为剑桥大学的一项新研究发现，食品和饮料在过去十年里变得越来越甜。

英式 savoury 美式 savory /ˈseɪvəri/ 1）表示“咸的；辛辣的”，英文解释为“Savoury food is salty or spicy and not sweet in taste.”如：a savoury dish/sauce/flavour 带咸味的一道菜/一种调料/一种味道

2）表示“好吃的；好闻的；香的；美味的；令人愉快的；名声好的；受欢迎的”，英文解释为“having a pleasant taste or smell；If you say that something is not savoury, you mean that it is not pleasant or socially acceptable.”举个🌰：

That hotel doesn't have a very savoury reputation.

那家宾馆的声誉不太好。

表示“很有可能”，英文解释为“it is likely”举个🌰：

Chances are (that) they'll be late anyway.

总之，他们很可能会迟到。

According to the researchers, their study shows “the amount of added sugars and non-nutritive sweeteners in packaged foods and drinks has grown a lot,” in this time frame.

据研究人员称，他们的研究表明，在这段时间内，“包装食品和饮料中添加糖（added sugars）和非营养型甜味剂（non-nutritive sweeteners）的量增加了很多”。

表示“与营养有关的；营养丰富的，营养价值高的”，英文解释为“relating to nutrition”如：ingredients with a high nutritive value 营养价值高的成分。

表示“甜味剂，甜化剂”，英文解释为“an artificial substance that has a similar taste to sugar, or a small pill made of this”

表示“（安排进行某活动的）时间框架，时间范围”，英文解释为“a period of days, weeks, months, etc. within which an activity is intended to happen”举个🌰：

Have you set a time frame for completing the job?

你给这项工作定完成时限了吗？

They add that these findings are especially true in middle-income countries, such as China and India, as well as in the Asia Pacific, including Australia.

他们补充说，这些发现在中国和印度等中等收入国家以及包括澳大利亚在内的亚太地区尤其如此。

It’s not just added sugars that are a concern, but non-nutritive or ‘artificial’ sweeteners too, which are typically found in ultra-processed foods, like cookies, ice cream, and soft drinks.

令人担忧的不仅仅是添加糖，还有非营养型或“人工”甜味剂，这些甜味剂通常存在于超加工食物（ultra-processed foods）中，如饼干、冰淇淋和软饮料。

表示“人造的，人工的；仿造的”，英文解释为“made by people, often as a copy of something natural”如：clothes made of artificial fibres 人造纤维面料的服装。

表示“（不含酒精的）软饮料；汽水”，英文解释为“a cold, usually sweet, drink that does not contain alcohol”

Using global market sales data, the researchers documented the quantity of added sugar and non-nutritive sweeteners in packaged foods and drinks from 2007 to 2019.

利用全球市场销售数据，研究人员记录了2007年至2019年包装食品和饮料中添加糖和非营养型甜味剂的量。

作动词，表示“记录，记载”，英文解释为“to record the details of an event, a process, etc.”举个🌰：

His interest in cars has been well-documented (= recorded and written about) by the media.

他对汽车的兴趣在媒体的报道中都有详细的记载。

They found per person volumes of non-nutritive sweeteners in drinks are 36% higher globally, while sugars in packaged food are 9% higher.

他们发现，全球饮料中人均非营养型甜味剂含量高出36%，而包装食品中的糖含量高出9%。

volume /ˈvɒl.juːm/ 1）表示“总数；总量；总额”，英文解释为“the number or amount of something in general”举个🌰：

It's the sheer volume of traffic in the city that is causing the problems.

造成这些问题的就是城里的交通流量。

2）表示“容积；体积；容量”，英文解释为“the amount of space that is contained within an object or solid shape”举个🌰：

Which of these bottles do you think has the greater volume?

你认为这些瓶子中哪个容积最大？

Zoë Palmer-Wright, a nutritionist at YorkTest, says by increasing the amount of sugar and sweeteners in foods and drinks, the food industry makes people crave these products, so they buy more of them.

约克化验（YorkTest）公司的营养学家佐伊·帕尔默-赖特（Zoë Palmer-Wright）说，通过增加食品和饮料中糖和甜味剂的含量，食品工业让人们迷恋上这些产品，所以他们会购买更多。

nutritionist /njuːˈtrɪʃ.ən.ɪst/ 表示“营养学家”，英文解释为“an expert on the subject of nutrition”举个🌰：The doctor advised him to see a nutritionist about his diet.

医生建议他向营养学家咨询一下饮食问题。

作动词，表示“渴望（得到）；热望”，英文解释为“to have a very strong desire for sth”举个🌰：

She has always craved excitement.

她总渴望刺激。

🎬电影《雷神》（Thor）中的台词提到：You long for battle. You crave it. 你期待战争 你渴望它。

“Regardless of whether you enjoy the taste of sugar a little bit or a lot, sweet foods affect everyone’s brains in the same way,” she explains.

“不管你是有点还是非常喜欢糖的味道，甜食都会以同样的方式影响每个人的大脑，”她解释道。

Eating sweet foods produces a release of chemicals, including dopamine, which has an opiate-like effect.

吃甜食会释放化学物质，包括多巴胺，多巴胺具有类似鸦片的效果。

dopamine /ˈdəʊpəmiːn/表示“多巴胺（神经细胞产生的一种作用于其他细胞的化学物质）”，英文解释为“a chemical produced by nerve cells which has an effect on other cells”。

opiate /ˈəʊ.pi.ət/ 表示“（尤指用于安眠的）鸦片制剂，麻醉剂”，英文解释为“a drug that contains opium, especially one that causes sleep”

“As the sugar content of foods has continued to soar over the past decade, people have become more and more hooked on altering their mood with these increasingly sweet foods,” she says.

“随着食物的含糖量在过去十年中持续飙升，人们越来越迷恋于用这些不断变甜的食物来改善他们的情绪，”她说。

1）表示“急剧增加”，英文解释为“If the amount, value, level, or volume of something soars, it quickly increases by a great deal.”举个🌰：

Shares soared on the New York stock exchange.

纽约证券交易所股票暴涨。

2）表示“高飞，翱翔”，英文解释为“If something such as a bird soars into the air, it goes quickly up into the air.”举个🌰：

If you're lucky, a splendid golden eagle may soar into view.

幸运的话，一只金色雄鹰会跃入视线。

3）作动词，表示“升空；升腾”，英文解释为“to rise quickly and smoothly up into the air”举个🌰：

The rocket soared (up) into the air.

火箭升空。

📍《经济学人》（The Economist）一篇分析受疫情影响的旅游业的文章中提到：Soaring incomes in China explain part of the increase. 这一增长的部分原因是中国人收入猛增。

1）表示“入迷的，上瘾的”，英文解释为“enjoying something so much that you are unable to stop having it, watching it, doing it, etc.”举个🌰：

I was hooked after two episodes.

看过两集之后我就入了迷。

2）表示“（吸毒）上瘾的”，英文解释为“unable to stop taking a drug”如：to be hooked on cocaine 吸食可卡因上瘾。

◐ How sugar can impact your health 糖如何影响你的健康

While sugar and sweeteners can certainly improve the taste of our food and even give us a temporary hit of dopamine, their health risks are well documented.

虽然糖和甜味剂当然能够改善我们食物的味道，甚至给我们带来暂时的多巴胺，但它们带来的健康风险是显而易见的。

表示“有大量文件记载的；书面证据充分的；显而易见的”，英文解释为“having been often recorded”举个🌰：

The medicinal value of garlic is well documented.

有大量文献记载了大蒜的药用价值。

“If you eat a lot of sweet foods and your main meals are not nutritionally balanced either, you run the very real risk of developing blood sugar problems,” says Palmer-Wright.

帕尔默-赖特说：“如果你吃了很多甜食，而主食营养也不均衡，你就有出现血糖问题的真正风险。”

表示“血糖”，英文解释为“the level of glucose (= a type of sugar) in the blood. If this level is too low or too high, it can make you ill. ”举个🌰：

Exercise helps lower blood sugar levels and reduce the risk of diabetes.

锻炼有助于降低血糖并减小得糖尿病的几率。

In turn, this can lead to many chronic health issues down the road, such as diabetes and heart disease, as well as increasing your risk of obesity.

继而这会导致许多慢性健康问题，如糖尿病和心脏病，并增加你肥胖的风险。

chronic /ˈkrɒnɪk/ 1) 表示“（疾病）慢性的，长期的”，英文解释为“a chronic disease or illness is one that continues for a long time and cannot be cured”，如：chronic arthritis表示“慢性关节炎”。

2) 表示“（问题）长期的”，英文解释为“a chronic problem is one that continues for a long time and cannot easily be solved”。举个🌰：

There is a chronic shortage of teachers.

长期存在师资短缺的问题。

3) 还有一种解释是用来形容人“积习难改的”，如“长期酗酒/沉迷赌博等的人”我们就可以用chronic alcoholic/gambler表示。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

obesity /oʊˈbiːsəti/ 表示“肥胖”，英文解释为“the fact of being extremely fat, in a way that is dangerous for health”。

“In the short term, unstable blood sugar levels put you on a roller coaster ride where you swing between episodes of low blood sugar and high blood sugar,” Palmer-Wright adds.

帕尔默-赖特补充道：“从短期来看，不稳定的血糖水平会让你处于过山车的状态，在低血糖和高血糖之间摇摆。”

1）表示“过山车，云霄飞车”，英文解释为“A roller coaster is a small railway at an amusement park that goes up and down steep slopes fast that people ride on for pleasure or excitement.”

2）表示“（局势的）急转突变，变幻莫测；（情绪的）大起大落”，英文解释为“a situation which changes from one extreme to another, or in which a person's feelings change from one extreme to another”举个🌰：

He was on an emotional roller coaster for a while when he lost his job.

他失去工作后，有段时间情绪总是大起大落。

1）作名词，表示“秋千”，英文解释为“a seat for swinging on, hung from above on ropes or chains”；

2）表示“摆动；挥动；转动；强劲节奏”，英文解释为“a swinging movement or rhythm”，举个🌰：

He took a wild swing at the ball.

他对准球猛地挥拍一击。

3）表示“改变；改变的程度”，英文解释为“a change from one opinion or situation to another; the amount by which sth changes”，举个🌰：

Voting showed a 25% swing to him.

投票显示25%的人转而支持他。

在电视/电影节目中，episode表示“一集，一节，片断”（one of the single parts into which a story is divided, especially when it is broadcast on the television or radio），也可以指“事件；（相关的）一连串事件；一段经历”，英文解释为“a single event or group of related events”举个🌰：

This latest episode in the fraud scandal has shocked a lot of people.

诈骗丑闻最新爆出的这一事件让很多人瞠目结舌。

补充：

📍第几集用的是Episode，第几季则为Season. 你下载美剧时可能就会看到S01E02，就是指的第1季第2集。

最后一集finale：the last part of a piece of music or of a show, event etc （演出的）终场，最后一幕；（音乐的）终曲；（事件等的）结尾。

🎬还有，看剧时新一集开头通常会有的一个说法：previously on ...，...的前情提要，前情回顾。

“This can destabilize your mood and hormones, cause brain fog, headaches, and a ravenous appetite.”

“这会破坏你的情绪和荷尔蒙的稳定，导致脑雾、头痛和极强的食欲。”

表示“颠覆；动摇；破坏，扰乱”，英文解释为“to make a government, area, or political group lose power or control, or to make a political or economic situation less strong or safe, by causing changes and problems”举个🌰：

The conflict destabilized the whole region.

这场冲突破坏了整个地区的稳定。

hormone /ˈhɔːməʊn/ 表示“激素；荷尔蒙”，英文解释为“a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects”，如：growth hormones 生长激素。

表示“脑雾，难以集中精神，无法清晰思考”，英文解释为“a condition in which you cannot think clearly or pay attention to things in a satisfactory way”举个🌰：

Side-effects of the treatment include tiredness and brain fog.

治疗的副作用包括出现疲劳和脑雾。

ravenous /ˈræv.ən.əs/ 1）表示“极其饥饿的”，英文解释为“extremely hungry”举个🌰：

I'm ravenous - where's supper?

我饿坏了——晚饭在哪里？

2）表示“严重的；十分的”，英文解释为“very great”如：a ravenous appetite 极强的食欲。

appetite /ˈæpɪtaɪt/ 1）表示“食欲；胃口”，英文解释为“physical desire for food”举个🌰：

He suffered from headaches and loss of appetite.

他头痛且食欲不振。

2）表示“强烈欲望”，英文解释为“a strong desire for sth”举个🌰：

The public have an insatiable appetite for scandal.

公众对丑事总是喜闻乐道。

There are similar risks with non-nutritive sweeteners.

非营养型甜味剂也有类似的风险。

The Cambridge University researchers note that, despite their lack of dietary energy, recent reviews, “suggest consuming non-nutritive sweeteners may be linked with type 2 diabetes and heart disease and can disrupt the gut microbiome.”

剑桥大学的研究人员指出，尽管它们缺乏饮食能量，但最近的评论文章“表明食用非营养型甜味剂可能与2型糖尿病（type 2 diabetes）和心脏病有关，并会破坏肠道微生物群。”

gut /ɡʌt/ 作动词，表示“（尤指在烹调前）取出…的内脏”，英文解释为“to remove the inner organs of an animal, especially in preparation for eating it”举个🌰：

She gutted the fish and cut off their heads.

她取出鱼的内脏并把鱼头切掉。

作名词，表示“消化道；肠道，肠”，英文解释为“the long tube in the body of a person or animal, through which food moves during the process of digesting food”举个🌰：

Meat stays in the gut longer than vegetable matter.

和蔬菜相比，肉类在消化道中停留的时间更长。

microbiome /ˌmaɪ.krəʊ.ˈbaɪ.əʊm/ 表示“微生物组，微生物群系”，英文解释为“the microorganisms (= living things too small to be seen) that exist in a particular environment or in the human body”举个🌰：

A Human Microbiome Project is planned to sequence the DNA of the many bacterial species present in humans.

“人类微生物菌落项目”计划对存在于人类体内的许多细菌种类的 DNA 进行测序。

◐ Hidden sugar can be found in more foods than you may think 食物中的隐藏糖分比你想象的要多

Cakes, doughnuts, and chocolate bars might spring to mind when you think of sweet, sugary foods, but you could be consuming excess sugar without realizing it.

当提到甜的、含糖食物时，你可能会想到蛋糕、甜甜圈和巧克力棒，但你可能在不知不觉中摄入了过多的糖。

doughnut /ˈdəʊnʌt, -nət/ 表示“炸面包圈；炸果酱面包”，英文解释为“a small, circular cake, fried in hot fat, either with a hole in the middle or filled with jam”。

作名词，表示“条状物”，英文解释为“a substance that has been made into a solid rectangular shape”如：a bar of soap 一块肥皂，a chocolate bar 一条巧克力棒。

作动词，表示“禁止，阻止”，英文解释为“If someone is barred from a place or from doing something, they are officially forbidden to go there or to do it.”举个🌰：

The players are barred from drinking alcohol the night before a match.

运动员在参赛前夜不得喝酒。

🎬电影《逆转王牌》（Runner Runner）中的台词提到：He said I'd be barred from re-entering the country.他说我下次回国时会被禁止入境。

表示“跃入脑海”，英文解释为“to come quickly into your mind”举个🌰：

Say the word "Australia" and a vision of beaches and blue seas immediately springs to mind.

一提起“澳大利亚”几个字，脑海中立刻呈现出沙滩和蔚蓝的大海。

That’s because savory foods and even foods marked as ‘healthy’ often contain ‘hidden’ sugars. In fact, Palmer-Wright says much of the sugar we consume these days is from hidden sugar.

这是因为咸口食物，甚至标为“健康”的食物通常都含有“隐藏”的糖分。事实上，帕尔默-赖特说，我们现在摄入的大部分糖都来自隐藏的糖。

“Many cereals and cereal bars are full of sugar (some brands contain up to 12g of sugar in just one bar!) and fruit yogurts can contain a lot of sugar too,” she points out.

“许多谷类食物和谷物棒富含糖（一些品牌仅在一根棒中就含有高达12克的糖！），水果酸奶也会含有大量糖，”她指出。

cereal /ˈsɪərɪəl/ 表示“谷类植物，谷物”，英文解释为“a plant that is grown to produce grain”如：cereal crops 谷类作物。

yogurt /ˈjəʊɡət/ 表示“酸奶；小包装酸奶”，英文解释为“Yogurt is a food in the form of a thick, slightly sour liquid that is made by adding bacteria to milk. A yogurt is a small container of yogurt.”

“Ironically, some low fat or ‘diet’ products are also high in sugar, because when the fat is removed from the food, much of the flavor goes too, so manufacturers have to replace the fat with sugar or with artificial sweeteners,” Palmer-Wright adds.

帕尔默-赖特补充道：“讽刺的是，一些低脂或‘减肥’产品含糖量也很高，因为当脂肪从食物中去除时，大部分味道也会消失，所以制造商必须用糖或人工甜味剂代替脂肪。”

Other high-sugar offenders include fruit juices, energy drinks, soups, salad dressings, and condiments like ketchup.

其他高糖食物包括果汁、能量饮料、汤类、沙拉酱和番茄酱等调味品。

熟词僻义，1）表示“佐料，调料（常由油、醋及香草混制而成，尤用于拌色拉）”，英文解释为“A salad dressing is a mixture of oil, vinegar, and herbs or flavourings, which you pour over salad.”举个🌰：

Mix the ingredients for the dressing in a bowl.

在碗里把这些配料搅拌成调味品。

2）表示“（保护伤口的）敷料，纱布”，英文解释为“A dressing is a covering that is put on a wound to protect it while it heals.”举个🌰：

She will put a dressing on your thumb.

她将在你的大拇指上包一层敷料。

condiment /ˈkɒndɪmənt/ 表示“调料”，英文解释为“A condiment is a substance such as salt, pepper, or mustard that you add to food when you eat it in order to improve the flavour.”

ketchup /ˈketʃ.ʌp/ 表示“番茄酱”，英文解释为“a thick, cold, red sauce made from tomatoes”举个🌰：

Do you want some ketchup with your burger?

你的汉堡要加些番茄酱吗？

What’s more, you may be none the wiser about the sugar content of your food by looking at the label. Palmer-Wright says this is because food labels can be misleading.

更重要的是，通过看标签，你可能对食物的含糖量仍一无所知。帕尔默-赖特说这是因为食品标签可能会误导人。

表示“（解释后）依然不明白”，英文解释为“to still be confused about something even after it has been explained to you”举个🌰：

I've read the instructions twice and I'm still none the wiser.

我已经读过两遍说明书了，可还是不明白。

表示“误导；使…产生错误的想法；把…引入歧途”，英文解释为“to cause someone to believe something that is not true”举个🌰：

He has admitted misleading the police about his movements on the night of the murder.

在谋杀案当晚的行踪问题上，他承认自己误导了警方。

“Sugar can be written as sucrose, fructose, high-fructose corn syrup, glucose, maltose, dextrose, polydextrose, corn syrup, and maltodextrin, amongst other names,” she explains.

“糖可以写成蔗糖（sucrose）、果糖（fructose）、高果糖玉米糖浆（high-fructose corn syrup）、glucose葡萄糖、麦芽糖（maltose）、dextrose葡萄糖、聚葡萄糖（polydextrose）、玉米糖浆（corn syrup）和麦芽糖糊精（maltodextrin）等名称，”她解释道。

◐ How to reduce your sugar intake 如何减少糖的摄入量

With foods becoming sweeter and misleading food labels making it difficult to decipher what you’re actually eating, it may seem like reducing your sugar intake is a losing battle.

随着食物变得越来越甜，误导性的食物标签使得你很难理解你到底在吃什么，减少你的糖摄入量似乎是一场没有胜利希望的战斗。

decipher /dɪˈsaɪfə/ 表示“解译，破译；辨认，解释”，英文解释为“To change a message written in a code into ordinary language so that you can read it; To find the meaning of something that is difficult to read or understand”举个🌰：

I'm still no closer to deciphering the code.

破译这个密码我还是没有进展。

形容词：

📍indecipherable 表示“难以辨认的；难以理解的”（impossible to read or understand），如：an indecipherable signature 难以辨认的签名。

同义词：

📍decode，可以表示“解码，解读，解译”英文解释：if a computer decodes data , it receives it and changes it into a form that can be used by the computer or understood by a person.

First things first, it can help to know how much sugar you should actually be consuming on a daily basis.

先说重要的，了解你每天究竟应该摄入多少糖会有帮助。

表示“重要的事情先做”，英文解释为“used to tell someone that more important things should be done before less important things”举个🌰：

First things first, let's have something to eat.

要紧的是，咱们先吃点东西吧。

Sal Hanvey, also a nutritionist at YorkTest, says according to recommended daily allowance guidelines, adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).

约克化验公司的营养学家萨尔·汉维（Sal Hanvey）说，根据推荐的每日摄入量指南，成年人每天的游离糖不应超过30克（大约相当于7块方糖）。

1）作形容词，表示“（价值、数量、意义、重要性等）相等的，相同的”，英文解释为“equal in value, amount, meaning, importance, etc.”举个🌰：

Eight kilometres is roughly equivalent to five miles.

八公里约等于五英里。

2）作名词，表示“相等的东西；等量；对应词”，英文解释为“a thing, amount, word, etc. that is equivalent to sth else”。

比如，提到Weibo时候会介绍为中国版的Twitter，常见的有几种说法：

🧣Weibo, China's Twitter-like service (SCMP)

🧣Weibo, the Chinese equivalent to Twitter (NPR NEWS)

🧣Twitter-like Weibo (Reuters)

🧣Weibo, a Twitter-like platform (NYT)

She says that in some countries labels that include color coding will allow you to see at a glance if the food has a high, medium, or low amount of sugars.

她说，在一些国家，包含颜色编码的标签可以让你一眼就看出食物中的糖含量是高、中还是低。

When making more conscious food choices, you’ll also need to be aware of when sugar has been replaced with an artificial sweetener. Many people often see these as a healthier alternative.

当对食物做出更慎重的选择时，你还需要注意糖是否被人工甜味剂取代。许多人经常认为这是更健康的替代品。

However, Hanvey says the word ‘artificial’ speaks for itself. These artificial substances don’t occur or develop naturally. They are typically industrially made and manufactured on a large scale,” she points out.

然而，汉维说“人工”这个词不言自明。这些人造物质不会自然产生或出现。它们通常是工业化生产的，并且是大规模制造的，”她指出。

表示“不言而喻，不言自明，有目共睹”，英文解释为“If something speaks for itself, it is clear and needs no further explanation.”举个🌰：

The school's excellent record speaks for itself.

学校的优秀成绩是有目共睹的。

If you want to avoid them, check the ingredients list on the label.

如果你想避免它们，检查标签上的配料表。

1）表示“（成功的）要素，因素”，英文解释为“one of the parts of something successful”举个🌰：

Trust is a vital ingredient in a successful marriage.

信任是婚姻幸福的重要因素。

2）表示“（尤指烹调用的）原料”，英文解释为“Ingredients are the things that are used to make something, especially all the different foods you use when you are cooking a particular dish.”举个🌰：

Coconut is a basic ingredient for many curries.

椰子是多种咖喱菜的基本成分。

Hanvey says names to look out for and avoid where possible include: aspartame (NutraSweet), acesulfame-K (Sweet One), saccharin (Sweet’N Low), and sucralose (Splenda).

汉维说，要注意并尽可能避免的名字包括：阿斯巴甜（NutraSweet）、安赛蜜-K（Sweet One）、糖精（Sweet'N low）和三氯蔗糖（Splenda）。

In an increasingly busy world full of competing commitments, taking an extra few minutes to double-check the label can seem like a tall order, but it might just make the difference when it comes to your health.

在日益繁忙、充满竞争的世界里，多花几分钟仔细检查标签似乎是一项艰巨的任务，但这将会改善你的健康状况。

表示“复核，复查”，英文解释为“If you double-check something, you make certain it is correct or safe, usually by examining it again.”

表示“是件困难的事情；是件难以做到的事情”，英文解释为“to be something that is difficult to do”举个🌰：

Building the bridge in time for the Olympics will be a tall order.

赶在奥运会前及时修好这座桥是一件很难的事。

- 今日盘点 -

savory

(the) chances are

nutritive

sweetener

time frame

artificial

soft drink

document

volume

nutritionist

crave

dopamine

opiate

soar

hooked

well-documented

blood sugar

chronic

diabetes

obesity

roller coaster

swing

episode

destabilize

hormone

brain fog

ravenous

appetite

gut

microbiome

doughnut

bar

spring to mind

cereal

yogurt

dressing

condiment

ketchup

be none the wiser

mislead

decipher

First things first

equivalent

speak for itself

ingredient

double-check

be a tall order

公众号后台对话框里发送：666

参与抽奖（8月13日0点开）

公众号后台对话框里发送：沙发

查看沙发计划，抢沙发拿奖励

公众号后台对话框里发送：打卡

参与每天持续行动打卡计划

公众号后台对话框里发送：提问

查看提问指南，不懂先查再问

- 推荐阅读 -

2022政府工作报告中英文对照注释版

为了这个合集，准备了整整1年7月

「LearnAndRecord」2021大盘点

写在七周年的话

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