戒糖，你得這么來！

If you’ve vaguely but assuredly “known” that the cause of the obesity epidemic in the United States is fats, you’re not alone.

如果你隱約但確定地“知道”，美國(guó)肥胖流行的原因是脂肪，那么，很多人跟你的想法一樣。

You are, however, wrong.

但是，你錯(cuò)了。

The sugar industry has conducted a decades-long blitz to convince consumers that fats — not sugars — are the driving force behind America’s weight problem, The Times’s Op-Ed columnist David Leonhardt writes in our guide to quitting sugar.

時(shí)報(bào)專欄作家戴維.萊昂哈特(David Leonhardt)在我們的戒糖指南中寫道，制糖業(yè)進(jìn)行了長(zhǎng)達(dá)數(shù)十年的宣傳，讓消費(fèi)者相信，美國(guó)超重問題的罪魁禍?zhǔn)资侵荆翘恰?/p>

But simple carbohydrates, particularly sugar, are the real culprits in the modern diet, and are the driving forces “behind the diabetes and obesity epidemics,” Mr. Leonhardt writes.

但萊昂哈特寫道，簡(jiǎn)單碳水化合物——尤其是糖——是現(xiàn)代飲食中真正的罪魁禍?zhǔn)?，?ldquo;糖尿病和肥胖流行”的成因。

Cutting out sugar is easier than it sounds, and it starts with evaluating some of our most basic habits. For even more guidance, read our whole guide here, but here are four easy ways to cut down today.

戒糖沒有想象的那么難，首先要從評(píng)估我們的一些最基本的習(xí)慣開始。如欲獲得更多指導(dǎo)，請(qǐng)閱讀我們的完整指南，這里介紹四個(gè)從今天起開始戒糖的簡(jiǎn)單方法。

Stop drinking soda

停止飲用汽水

This one is a no-brainer. Sweetened beverages account for about 47 percent of added sugar in the American diet, and they are essentially nutrient-free calorie-delivery vehicles. A 16-ounce bottle of Coke contains 52 grams of sugar, more than your entire daily limit.

這是顯而易見的。美國(guó)人飲食中約47%的添加糖來自甜味飲料，而且它們基本上都是毫無營(yíng)養(yǎng)的卡路里輸送載體。一瓶16盎司的可樂中含52克糖，高于每日攝入量的上限。

If you drink soda for the caffeine, switch to tea or coffee. If it’s the carbonation or the convenience of having a drink in a can handy, try switching to a seltzer like La Croix (my personal beverage of choice — try the coconut flavor!).

如果你是為了攝取咖啡因而飲用碳酸飲料，那就換成茶或咖啡。如果是因?yàn)樘妓峄?，或者是為了享受罐裝飲料的便捷，那么，你可以試著改喝氣泡水，比如La Croix(我個(gè)人的最愛——試試椰子味的!)

Watch your breakfast

留意你的早餐

Sugar is stealthily sneaked into many breakfast foods that are marketed as “healthy” or “natural.” Flavored yogurts, for example, are loaded with sugar, and fruit juices are an easy way to drink tons of sugar without realizing.

許多被標(biāo)榜為“健康”或“天然”的早餐食品中悄悄加入了糖。例如，調(diào)味酸奶中含有大量糖，而果汁也很容易讓你無意中攝入大量糖。

For your morning meal, try to eat more grain-based foods with low or little sugar, like Cheerios, plain oatmeal, bread and homemade granola, Mr. Leonhardt suggests. And if you want to skip grains altogether, great options include scrambled or fried eggs, whole fruits, plain yogurt and nuts.

萊昂哈特建議，早餐時(shí)，盡量多吃含有少量糖或不含糖的谷物食品，比如Cheerios麥圈、原味燕麥片、面包和自制谷麥。如果你想完全不吃谷物，那么，最好的選擇包括炒蛋或煎蛋、整只水果、原味酸奶和堅(jiān)果。

For even more breakfast recipes, check out these breakfast recipes from whole30, a more radical diet that forces out all sugar, in addition to other items. (A personal favorite crash diet of yours truly.)

如果你想獲得更多早餐食譜，可以查看Whole30的這些早餐食譜。它們更極端，完全不使用糖以及其他一些成分(鄙人最愛的速效減肥餐)。

Check the sauces

檢查醬汁

As with breakfast foods, food producers sneak more sugar into sauces and condiments than you’d guess — for example, two of the four biggest ingredients in Heinz Ketchup are sweeteners, Mr. Leonhardt writes.

萊昂哈特寫道，和早餐食品一樣，食品生產(chǎn)商在醬料和調(diào)味品中添加的糖分比你想象的要多。例如，亨氏番茄醬的四種主要配料中有兩種是甜味劑。

Read the labels on sauces and see how high sugar is listed, and watch out for sugar by another name, like high fructose corn syrup.

看一下醬料上的標(biāo)簽，看看糖含量有多高，注意其他名稱的糖，比如高果糖玉米糖漿。

Some sauces that don’t rely on sugar for flavor are Maille dijon mustard, Gulden’s spicy brown, French’s Yellow Mustard, Prego’s Marinara, and Newman’s Own Classic Oil and Vinegar salad dressing.

不靠糖來調(diào)味的醬料包括Maille牌第戎芥末醬、Gulden’s牌辣醬、French’s牌黃芥末醬、Prego牌海員調(diào)味汁，以及Newman’s Own牌經(jīng)典油醋沙拉汁。

Try a diet reset

嘗試飲食重置

Mr. Leonhardt’s own reckoning with sugar came when he cut sugar out of his diet for an entire month, which he wrote about here. I had a similar experience years ago when I tried Whole30 for the first time (and wrote about it here), and it is truly shocking how much sugar we eat without even realizing it.

萊昂哈特對(duì)糖的思考始于他戒糖整整一個(gè)月后——他在本欄目寫過這段經(jīng)歷。幾年前第一次嘗試Whole30節(jié)食法時(shí)，我也有過類似的經(jīng)歷(我在本欄目寫過這個(gè)故事)，我們不知不覺中攝入的糖量真的令人震驚。

If a full month sounds like too big an undertaking, try this: The next time you’re making a big shopping trip at the grocery store, stop to read the ingredients label of every single thing you buy. Watch out for keywords that are used to disguise sugar — like dextrose, fructose, saccharose, agave nectar and evaporated cane juice — and take stock of how much sugar you’ve been eating without even realizing it.

如果堅(jiān)持一個(gè)月聽起來太難實(shí)現(xiàn)，那就試試這樣：下次去雜貨店購(gòu)物時(shí)，停下來看看你買的每一樣?xùn)|西的成分標(biāo)簽。注意那些用來掩飾糖類的關(guān)鍵詞，比如葡萄糖、果糖、蔗糖、龍舌蘭糖漿和濃縮甘蔗汁，算一下你不知不覺中攝入了多少糖。

For even more tips and tricks to cutting down on sugar, read our full guide here.

如欲了解減少糖攝入的更多的技巧和方法，請(qǐng)閱讀我們的完整指南.