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  • Sugar is playing hide and seek with you.

    糖正在跟你玩躲貓貓

  • You'd think it would be pretty easy for you to win,

    你認為你可以很輕易地勝出

  • considering all the sugar in

    你認為所有在

  • sodas, ice cream, candy, and big white bags labeled sugar.

    蘇打水、冰淇淋、糖果及白色大包裝裡的糖都會被標示出來

  • People get about half of their added sugars

    人們從這些飲料、食物中

  • from those drinks and treats,

    攝取約一半的添加糖

  • so it might seem like sugar is hiding in plain sight,

    所以看起來潛藏的糖似乎是顯而易見的

  • but like someone in the witness protection program,

    但是就像處在證人保護計畫的某人

  • the other half is hidden in places you'd least suspect.

    另外一半的糖躲在你最不疑有他的地方

  • Check the ingredients on ketchup, bologna,

    檢查一下番茄醬、波洛尼亞腸

  • spaghetti sauce, soy milk, sports drinks,

    義大利麵醬、豆漿、運動飲料

  • fish sticks, and peanut butter.

    魚塊、花生醬的內容物

  • You'll find sugar hiding in most of those products.

    你會發現糖份都潛藏在這些產品中

  • In fact, you'll find added sugars

    事實上,你可以在雜貨店內

  • in three-quarters of the more than 600,000 items

    超過600,000件四分之三的商品中

  • available in grocery stores.

    都可以找到添加糖分的蹤影

  • But how is sugar hiding?

    但糖是如何躲藏起來的呢?

  • Can't you just look on food labels?

    難道看食品標示還不夠嗎?

  • It's not that easy.

    並沒有那麼簡單

  • Just like your friend Robert

    就像是你的朋友Robert

  • might go by Bob, Robby, Rob, Bobby, or Roberto,

    他可能會被稱為Bob, Robby, Rob, Bobby, or Roberto,

  • added sugar has a lot of aliases.

    添加糖分有許多別稱

  • And by a lot, we don't mean five or six,

    我們所說的許多,不是指五個或六個

  • try fifty-six.

    差不多56個

  • There's brown rice syrup, barley malt,

    有糙米糖漿、大麥糖漿

  • demerara, Florida Crystals, muscovado,

    demerara (一種黑糖)、Florida Crystals、muscovado(也一種黑糖)

  • and, of course, high fructose corn syrup,

    理所當然的還有高果糖玉米糖漿

  • sometimes called HFCS, or corn sugar.

    有時被稱為HFCSC或是玉米糖漿

  • Even sugar's tricky nicknames have nicknames.

    就連這些棘手的糖分綽號還有其他綽號

  • Grape or apple concentrate has the same effects on your body

    葡萄、蘋果濃縮液都會對你的身體產生同樣的影響

  • as its 55 sugary twins.

    就像他的雙胞胎,高果糖玉米糖漿一樣 (此糖漿含55%果糖,故暱稱為55 sugary)

  • And even though organic evaporated cane juice sounds healthy,

    就連聽起來很健康的有機原蔗糖

  • when you evaporate it,

    經過蒸餾後

  • you get sugar!

    你也會得到糖

  • Chemically speaking, it's all the same.

    從化學的角度來說,其實都是一樣的

  • And even trickier,

    而且更棘手的是

  • when multiple added types of sugars are used in one type of product,

    當許多的添加糖都在同一類的產品使用時

  • they get buried down in a long list of ingredients,

    他們會被ㄧ長串的食品內容物隱藏起來

  • so the sugar content might appear to be okay,

    所以即便糖分標示看起來是ok的

  • but when you add them all together,

    但當你把所有成分加起來

  • sugar can be the single biggest ingredient.

    糖可能會是最大原料

  • Currently, the FDA doesn't suggest

    美國食品藥物管理局目前沒有建議

  • a recommended daily limit for sugar,

    一天糖分的最高限制

  • so it's hard to tell if this 65 grams in a bottle of soda

    所以很難斷定一罐汽水裡含有65克的糖

  • is a little or a lot.

    是很少還是很多

  • But the World Health Organization recommends

    但是世界健康組織建議

  • limiting sugar to just 5% of your total calories,

    限制糖的攝取量至每日總卡路里的5%以下

  • or about 25 grams per day.

    或是約每天25克

  • So, 65 grams is well over twice that amount.

    所以65克超過這個含量兩倍的

  • But just what is sugar?

    但什麼是糖呢?

  • What's the difference between glucose and fructose?

    葡萄糖又跟果糖有什麼差別呢?

  • Well, both are carbohydrates

    兩個都是碳水化合物

  • with the same chemical composition

    有著相同的化學成分

  • of carbon, hydrogen, and oxygen.

    有碳、氫、氧

  • But they have very different structures

    但是他們有非常不同的結構

  • and behave quite differently in our bodies.

    且在我們的體內的反應也相當不同

  • Glucose is the best source of energy for nearly all organisms on Earth.

    葡萄糖幾乎是地球上所有有機體最棒的能量來源

  • It can be metabolized by all organs in the body.

    它可以被體內所有的器官代謝

  • Fructose, on the other hand, is metabolized primarily in the liver,

    另一方面,果糖主要是由肝代謝

  • and when your liver gets overloaded with sweet, sweet fructose,

    且甜甜的果糖對你的肝造成過量負荷時

  • the excess is metabolized to fat.

    剩餘的果糖便會代謝成脂肪

  • Fresh fruits actually contain fructose,

    新鮮的水果就含有果糖

  • but it's naturally occurring

    不過水果生而如此

  • and doesn't cause an overload

    並不會造成過量負擔

  • because the fiber in fruit slows its absorption.

    因為水果內的纖維會減緩果糖吸收

  • This gives your liver the time it needs to do its job.

    給予你的肝更多的時間做好它的工作

  • It's sugar that makes cookies chewy

    是糖讓餅乾有嚼勁

  • and candy crunchy.

    讓糖果咬起來清脆

  • It even turns bread crust a beautiful, golden brown.

    也是糖讓吐司邊有漂亮的金褐色

  • It's also a great preservative;

    糖也是個很好的防腐劑

  • it doesn't spoil or evaporate,

    它不會腐壞或蒸發

  • so the foods it's added to are easier to store and ship long distances

    所以有添加糖的食物會更容易儲存及長途運輸

  • and tend to be cheaper.

    也會比較便宜

  • That's why sugar is hiding everywhere.

    這就是為什麼糖躲在每個角落

  • Actually, it might be easier to list the foods that added sugar isn't hiding in,

    事實上,列出不含添加糖的食物可能還簡單些

  • things like: vegetables, eggs, meats,

    像是蔬菜、蛋、肉類

  • fish, fruit, raw nuts, even your kitchen sink.

    魚、水果、生堅果、甚至是你的廚房水槽

  • Simply choosing water over soda, juices, and sports drinks

    就選水,不要選汽水、果汁、運動飲料就好

  • is a great way to avoid hidden added sugar.

    這是一個避免潛藏的添加糖分的好方法

  • At the very least, try to pay attention to food labels,

    至少至少,試著注意食品標籤

  • so you can keep your sugar intake at a healthy level.

    這樣你才能保持你的糖分攝取在健康的水平之內

  • Because in this game of hide and seek,

    因為在這個躲貓貓的遊戲裡

  • every time you don't find added sugar,

    每次你沒有發現添加糖

  • you win!

    你就贏了

Sugar is playing hide and seek with you.

糖正在跟你玩躲貓貓

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B2 中高級 中文 美國腔 TED-Ed 果糖 糖分 糖漿 食品 玉米

【TED-Ed】認清食物中的隱藏糖 (Sugar: Hiding in plain sight - Robert Lustig)

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    Sofi 發佈於 2014 年 06 月 29 日
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