Name: 【TED-Ed】認清食物中的隱藏糖 (Sugar: Hiding in plain sight - Robert Lustig)
Uploaded: 2014-06-29T17:45:56.000Z
Duration: 4 min 4 s

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

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

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,

spaghetti sauce, soy milk, sports drinks,

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 three-quarters of the more than 600,000 items

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

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

我們所說的許多，不是指五個或六個

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

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

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

從化學的角度來說，其實都是一樣的

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

sugar can be the single biggest ingredient.

美國食品藥物管理局目前沒有建議

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

But the World Health Organization recommends

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

So, 65 grams is well over twice that amount.

What's the difference between glucose and fructose?

葡萄糖又跟果糖有什麼差別呢？

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.

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

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 even turns bread crust a beautiful, golden brown.

也是糖讓吐司邊有漂亮的金褐色

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

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

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,

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