作为健康意识强的人，我们应该努力减少精炼 sugar 走出我们的生活。
Unfortunately, the majority of Americans still don’t know the truth about how much 糖 they are consuming and how deadly it is. The main reason for this is that most 糖s we consume are in processed 餐饮s, so we never even know that we are consuming them.
另外，制造商比我们可能要给他们的称赞更聪明，因为他们故意并成功地通过给糖起不同的名字来误导我们，所以即使我们读了标签，我们也可能因其真正的含义而无法识别它：纯白糖。毕竟，有多少人可以认识到麦芽糖实际上是一种糖？
Let’s mention briefly the different types of 糖, mainly 葡萄糖和果糖。葡萄糖很容易被人体的每个细胞代谢，而果糖只能被肝脏代谢。研究表明果糖非常不健康。高果糖饮食最终会导致代谢综合征，糖尿病，脂肪肝和胰岛素抵抗。
Although you should be cutting back on as much 糖 as possible, it is particularly important that you avoid consuming 糖s that are high in fructose.
Now let’s look at the most common names for 糖.
1.糖或蔗糖
这是最常见的糖类型，您可能会坐在咖啡机旁。俗称“食用糖”，这是自然发生的 type of carb 在大多数水果和植物中都可以找到，例如甘蔗和甜菜。普通的老食糖是50％的葡萄糖和50％的果糖，它们自然地结合在一起。
2.龙舌兰花蜜
也称为龙舌兰糖浆，这是一种非常受欢迎的糖替代品，来自龙舌兰植物的叶子。尽管它不像普通食糖那样使血糖升高，但是它仍然含有70-90％的果糖和10-30％的葡萄糖。这种甜味剂根本不是真正的健康替代品。它经过高度加工，对您的健康可能会比纯白糖更糟！
3.高果糖玉米糖浆
也许它的缩写更好地知道：HFCS。这种甜味剂在美国非常受欢迎，如今在您的超市中几乎可以在每种加工食品和饮料中找到。这种甜味剂是 GM product 而且非常受欢迎，因为它非常便宜。
Other 糖s that contain a combination of both 葡萄糖和果糖 are:
- Yellow 糖
- Grape 糖
- Turbinado 糖
- 蜜糖
- 刨冰
- Treacle 糖
- Invert 糖
- 苏加纳特
- 枫糖浆
- 高粱糖浆
- 糖蜜
- 精制糖浆
- Muscovado 糖
- Raw 糖
- Panela 糖
- 金糖浆
- 浓缩果汁
- Golden 糖
- Beet 糖
- 佛罗里达水晶
- 黑带糖蜜
- 果汁
- 黄油糖浆
- 蒸发的甘蔗汁
- 甘蔗汁结晶
- Brown 糖
- Demerara 糖
- Cane 糖
- 焦糖
- Confectioner’s 糖 (sometimes called powdered 糖)
- 糖浆
- Coconut 糖
- Date 糖
- Castor 糖
其中大多数很容易识别，因为“糖”一词就是他们的名字。
The following items are types of 糖 that contain only glucose. Sometimes they are pure glucose, other times they are combined with other types of 糖 other than fructose:
- 糊精
- 大麦麦芽
- 玉米糖浆固体
- 玉米糖浆
- 糙米糖浆
- 葡萄糖
- 大米糖浆
- 麦芽糖
- 麦芽糖
- 麦芽糊精
- 麦芽糖浆
- 乙基麦芽酚
- 葡萄糖
- 乳糖
- 葡萄糖固体
The following 糖s are strictly fructose sweeteners.
- 果糖
- 结晶果糖
Lastly, there are two types of 糖 that contain neither fructose nor glucose. They are not as sweet and, therefore, aren’t as common, but you often find these combined with other types of sweeteners:
- D-核糖
- 半乳糖
The 糖 found in natural 餐饮s such as vegetables, and dairy products are all natural. You don’t have to worry about these types of 糖, especially when eating the whole 餐饮. You will also get fiber, nutrients, and other things Mother Nature intended for you to consume.
However, it’s the unnatural types of 糖 that you should look out for. The best way to do this is 通过 eating a more natural, whole 餐饮 type of diet and removing as many processed 餐饮s as you can.
If you do buy processed 餐饮s, be aware that some 餐饮s contain far more 糖 than you ever imagined. The following are the worst offenders:
- 水果填充酸奶或 酸奶饮料;
- 罐头汤；
- 沙拉酱；
- 番茄酱，果汁或任何类型的番茄罐头产品；
- 面包;
- 燕麦棒;
- 谷物（甚至使用“自然”或“健康”等词语的谷物）；
- Dried fruit (this is natural 糖 but it is highly concentrated so limit your consumption);
- 各种果汁。
Other places where 糖 hides is in condiments such as ketchup and soy sauce, as well as many types of canned vegetables. Always read labels carefully and opt to make it fresh (and organic) as often as possible.
参考文献：
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- 为什么越来越多的男人转向整容手术？ -2020年12月1日
- 为什么音乐疗法可以如此有效地替代治疗 -2020年11月27日
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