Everything you need to know about sugar – from how much you should consume, to some of its 50...
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#1
Many people try to reduce the amount of sugar in their diet, but this is not easy.
許多人試圖減少飲食中的糖分，但這並不容易。
#2
Sugar is added to a wide range of food and drink products, including some that do not taste sweet.
糖被添加在廣泛的食品和飲料產品中，包括一些嚐起來不甜的產品。
#3
In fact, sugar has more than fifty different names on food labels, which makes it difficult for consumers to identify.
事實上，糖在食品標籤上有五十多個不同的名稱，這使得消費者很難識別。
#4
So what exactly is sugar?
那麼，糖究竟是什麼呢？
#5
Most people know table sugar, which is called sucrose.
大多數人都知道精製糖，也就是所謂的蔗糖。
#6
It is made from sugar cane or sugar beet.
它是由甘蔗或甜菜製成的。
#7
However, sugar is also a general term for simple carbohydrates that are found naturally in many foods.
然而，糖也是天然存在於許多食物中的簡單碳水化合物的總稱。
#8
Fructose and glucose are present in fruits and some vegetables.
果糖和葡萄糖存在於水果和一些蔬菜中。
#9
Lactose is found in dairy products like milk and yoghurt, and maltose comes from malted grains.
乳糖存在於牛奶和優格等乳製品中，而麥芽糖則來自發芽穀物。
#10
Is all sugar bad for your health?
所有的糖都對你的健康有害嗎？
#11
According to nutrition experts, sugar in whole foods is not harmful.
根據營養專家的說法，天然食物中的糖分對身體是無害的。
#12
Sammie Gill, a senior scientist at the British Nutrition Foundation, has explained that foods like fruit and milk offer many important nutrients.
英國營養基金會的資深科學家薩米·吉爾解釋說，像水果和牛奶這樣的食物能提供許多重要的營養素。
#13
"Fruit contains vitamin C, fibre and other beneficial substances, and milk provides calcium, protein and vitamin B12," she said. "You cannot compare a piece of fruit to a bag of sweets."
「水果含有維他命 C、纖維和其他有益物質，而牛奶則提供鈣、蛋白質和維他命 B12，」她（薩米·吉爾）說。「你不能把一整顆水果拿來和一袋糖果相比。」
#14
The sugar types that people should limit are called "free sugars."
人們應該限制的糖分種類被稱為「游離糖」。
#15
These are sugars that have been added by manufacturers, cooks, or consumers themselves.
這些是製造商、廚師或消費者自己添加的糖。
#16
Free sugars are commonly found in fizzy drinks, biscuits, cakes, and chocolate.
游離糖常見於汽水、餅乾、蛋糕和巧克力中。
#17
They are also present in alcoholic drinks, fruit juices, and smoothies, because the natural sugars are released during the juicing process.
它們也存在於酒精飲料、果汁和冰沙中，因為天然糖分在榨汁過程中會被釋放出來。
#18
Many consumers have also wondered about artificial sweeteners as an alternative to sugar.
許多消費者也想知道人工甜味劑是否能作為糖的替代品。
#19
These products have been used in diet drinks and low-calorie foods for many years.
這些產品已經在代糖飲料和低卡路里食品中被使用多年了。
#20
However, opinions about their safety and health effects remain divided among scientists.
然而，科學家們對於它們的安全性和健康影響仍然存在分歧。
#21
For now, experts recommend that people focus on eating whole foods and reducing their intake of processed products that contain hidden free sugars.
目前，專家建議人們專注於食用原型食物，並減少攝取含有隱形游離糖的加工產品。