What's the difference between added sugar and the sugar we find in fruits and vegetables?How much can we eat a day and what are the symptoms if we overdo it?If you've found the lastest advice around sugar consumption confusing, you're not alone...
额外添加的糖和水果蔬菜中的糖有什么区别？每日糖分的摄入量和过量摄入的症状是什么？如果你对关于糖摄入量的最新的建议感到迷惑，你并不是孤单一人...
Q：How many pieces of fruit is it advisable to have a day?
建议说一天可以吃几件水果？
Vegetables have more nutritional values as they don't affect blood sugar levels as much as fruit.However, for some trying to cut back on refined sugars, fruit is great for weaning yourself off sugary snacks.
蔬菜有更多的营养价值因为他们不会像水果那样影响血糖高低。然而，对于那些尝试削减精制糖摄入来那个的人，水果可以有效的帮你自己戒掉含糖零食。
Fruit juice is different, all the fibre has been throws away. 2-3 pieces of fruit a day is fine, though try to have some nuts and seeds alongside fruit. The protein slows down the absorption of sugar into the blood stream and provides longer lasting energy.
果汁又不一样了，所有的纤维已经被祛除。一天吃两三件水果是很健康的，尽管在吃水果的同时尝试吃一些坚果和种子。蛋白质减慢吸收糖变成血糖的速度并且提供持续更长时间的能量。
In terms of blood sugar, certain fruits like apples and berries are much better than tropical ones, like mangos and pineapple. The fruit sugar content is naturally higher. Dried fruit is also one to watch as the sugar content is more concentrated because of th absence of water.
就血糖来说，确定的水果例如苹果和浆果比热带水果像芒果和菠萝要更健康。水果含糖量自然很高，你也应该留心干果因为含糖量因失去水分而更集中。
Q:Is there an ideal number vegetables you'd recommend we eat each day?
你有没有推荐的每天蔬菜摄入量？
A:In certain countries the amount is actually spilt out into five veg and two fruit--that would be the ideal ratio--though the more vegetables the better!
在某些国家他们把量分成五块蔬菜还有两块水果，那是一个理想的比例，尽管蔬菜多多益善。
Q:How muh sugar a day is a safe amount and are all sugars equal?
一天摄入多少糖量是安全的并且是糖分平衡的？
A:The new World Health Organisation guidelines are actually concerned about added sugar--now recommending just 5-6teaspoons a day.A single teaspoon of sugar is basiclly 4g, so you can see how easy it is to reach that amount.
其实新的世界卫生组织指南已经考虑到糖分摄入量了。现在推荐的量是5-6茶匙。一茶匙的量大概是4g，你可以看到达到这个量是多么容易了。
Food packaging doesn't make it easy to determine how much refined sugar is in something, so it's tricky for the consumer to calculate how much they're eating. Make sure you check the ingredient list and look out for sugar in all its different 'ose' guises. An investigation a few years back actually found some cereals contained as much sugar as a doughnut, so it really is worth paying attention to the different brands we buy.
食品包装并不能很容易的确定某些东西里面有多少精制糖。所以消费者在计算糖分摄入量的时候是很棘手的。确信你检查了成分表并且留意它所有不同种类糖分的伪装。其实几年前的一项调查发现一些谷物的含糖量和油炸圈饼一样高，所以注意购买的不同的牌子是很值得的。
Q:Are there any short-term signs that you've been eating too much sugar?
有什么你吃了过多糖分的短期信号吗？
A:if you've been eating too much saturated fat you might find small yellow lumps under the eye or back of the arms.If you see this you should get your cholesterol checked by your GP as you my not be metabolising fat properly.
如果你已经吃了很多饱和脂肪你可能会在眼皮底下或者手臂背部发现黄色块状物。如果你发现这了你应该用GP检测你的胆固醇因为你可能没有进行合适的新陈代谢脂肪。
If you have eating too much sugar there are a few things to look out for.Low blood sugar is when you'll experience withdraw-like symptoms and you may experience dizziness, irritability, light-headedless, tension and anxiety. This is how the sugar cycle is perpetuated, as you'll then crave something sweet to hlep you feel better.
如果你吃了太多的糖有一些事情需要你留心。低血糖的时候，你会遇到戒断症状，您可能会感到眩晕，烦躁，头晕，紧张和焦虑。这是糖循环的持续方式，因为你会渴望一些甜食来帮助你感觉更好。
The way to avoid this is to eat little and often.Avoid sugary quick fixes and opt for low-GI foods.Try to keep blood sugar steady all day bt topping it up every three hours or so.
避免这个情况的方法是少吃和分多此吃。避免含糖快速修复和选择低GI的食物。大概每三个小时吃一次来保持血糖稳定。
Q:What would be your top three tips for sugar and diet?
你关于糖和膳食的最好的三条技巧是什么？
A;My three top tips would be...
1)Read the ingredient pare of labels and look for anything in any form of sugar.
2)Make sure you eat good quality food little and often-breakfast, lunch and dinner with a mid-morning and afternoon snack.
3)Where possible, eat starchy carbohydrates with a protein because it will lower the GI of that food, plus sustain energy and stop carvings.
我最好的三条技巧是。。。
第一，读标签上的成分表并且寻找任何可能形式的糖分。
第二，确信你少吃多餐，早餐，午餐，晚餐和中午下午的小吃。
第三，可能的话，吃淀粉碳水化合物和蛋白质，因为它会降低食物的GI，增加维持能量和减少对糖分的渴望。