Is it possible to quit it completely, and is it worth it?

是否有可能完全戒掉它，這值得嗎？

What is the daily sugar intake and what will happen if this rate is regularly exceeded?

每天的糖分攝入量是多少，如果經常超過這個比率會發生什麼？

In this video, I ll tell you what happens to your body if you stop eating sugar.

在這段視頻中，我將告訴你如果你停止吃糖，你的身體會發生什麼變化。

So, watch the video till the end, it will be interesting.

所以，看視頻到最後，會很有趣。

Let's go!

我們走吧!

Of course, a complete rejection of sugar is impossible,

當然，完全拒絕使用糖是不可能的，因為它存在於許多健康的食物中。食物：水果、漿果，甚至蔬菜。

since it s present in many healthy foods: fruits, berries, and even vegetables.

In addition, the body needs sugar in the right form and in moderation.

此外，身體需要正確形式和適度的糖。

Of course, refined sugary foods and desserts are not included here.

當然，這裡不包括精製糖類食品和甜點。

The recommended daily intake of sugar is 25 grams, which is about 5 teaspoons,

建議每天攝入的糖是25克，約為5茶匙，但我們

but we consume much more sugar every day.

每天消耗更多的糖。

Giving up sugar is not as easy as it seems at first glance.

戒掉糖並不像乍看起來那麼容易。

Even seemingly harmless foods contain a lot of sugar,

即使是看似無害的食物也含有大量的糖：無脂酸奶、果汁、蛋白質和穀物棒，牛奶，咖啡奶昔，甚至還有番茄醬。

fat-free yogurt, fruit juices, protein and cereal bars, milk, coffee shakes, and even ketchup.

The list can be continued for a very long time,

這個名單可以持續很長一段時間，但今天我們決定集中討論一些問題否則。

but today we decided to focus on something else.

It is said that it takes only 21 days to break a bad habit.

據說改掉一個壞習慣只需要21天。

Learn to monitor your nutrition, study labels, make a balanced diet,

學會監測你的營養，研究標籤，制定平衡的飲食，你會感到驚訝的你的身體會發生什麼驚人的變化。

and you ll be surprised what amazing changes will happen to your body.

The condition of the skin will improve.

皮膚的狀況將得到改善。

We owe a lot to sugar for swelling, dry and not clean skin, dull complexion and dark circles under the eyes.

腫脹、皮膚乾燥和不清潔、膚色暗淡和黑眼圈等問題，我們在很大程度上歸功於糖。在眼睛下面。

Simply put, sweets steal your youth and beauty.

簡單地說，甜食偷走了你的青春和美麗。

It s worth giving up sweets,

戒掉甜食是值得的，你會看到皮膚變得乾淨和光滑，你會發現你的皮膚變得更加健康。將不再被痤瘡的表現所困擾，臉部將看起來得到休息，健康。 和光芒四射。

you ll see that the skin has become clean and smooth, you will no longer be bothered by the manifestations of acne, and the face will look rested, healthy and radiant.

The dependence on food will disappear.

對食物的依賴性將消失。

The mechanism of sugar addiction is similar to drug addiction.

糖成癮的機制與毒品成癮相似。

It happens like this: you eat a cake; your brain gets pleasure and asks for another serving of sweets.

它是這樣發生的：你吃了一個蛋糕；你的大腦得到了快樂，要求再吃一份。的糖果。

The irresistible desire to eat dessert is a bitter consequence of the overeating of sugar-containing foods.

不可抗拒的吃甜點的慾望是暴飲暴食的苦果。含糖食品。

If you eliminate hidden sources of sugar from your diet,

如果你從你的飲食中消除了隱藏的糖源，你會發現你的糖癮到食物在你眼前消失，你就不會再因為無聊而吃出壓力或暴飲暴食、 並學會將食物攝入視為補充能量和照顧身體。

you ll notice that your addiction to food disappears before your eyes,

you will no longer eat stress or overeat out of boredom,

and learn to treat food intake as replenishment of energy and taking care of your body.

You will no longer suffer from mood swings.

你將不再受到情緒波動的影響。

It's no secret that food affects our mood.

食物影響我們的情緒，這不是什麼祕密。

The brain perceives it as a reward, and when we are hungry, it triggers stress hormones.

大腦將其視為一種獎勵，當我們飢餓時，會引發應激激素。

Sugar levels also control our state of mind.

糖的水準也控制著我們的精神狀態。

Only if you feel much better immediately after eating something sweet, in the long run, eating sweets leads to depression by dampening dopamine production and making you powerless over stimuli.

只有在吃完甜食後立即感覺好很多，從長遠來看，吃糖果通過抑制多巴胺的產生，使你對刺激無能為力，從而導致抑鬱症。

By replacing sugar-containing foods with healthy fats,

通過用健康脂肪取代含糖食物，你將不再從虛假的興奮中跳出來。到抑鬱症，而你的情緒最終會變得穩定。

you will no longer jump from false euphoria to depression,

and your mood will finally become stable.

During the day you will feel cheerful, and at night you will sleep peacefully.

白天你會感到心情愉快，晚上你會安然入睡。

Despite the fact that sugar gives us pleasure and endorphins, it s not an antidepressant.

儘管糖給我們帶來快樂和內啡肽，但它不是抗抑鬱藥。

On the contrary, sugar triggers the production of a strong stress hormone cortisol.

相反，糖會引發一種強烈的應激激素皮質醇的產生。

Be careful: causeless drowsiness during the day and excruciating insomnia at night can be caused by the overeating of sweets.

小心：白天無緣無故地昏昏欲睡，晚上卻痛苦地失眠，這可能會影響你的生活。是由暴飲暴食甜食引起的。

Try to go at least a week without sugar-containing products, and your sleep will be restored.

嘗試至少一個星期不使用含糖產品，你的睡眠就會恢復。

You will fall asleep faster and wake up much more pleasant and easier.

你會更快地入睡，醒來時也會更加愉快和輕鬆。

Your memory and concentration will improve.

你的記憶力和注意力將得到改善。

Many studies have shown that excessive consumption of sweets can lead to memory impairment.

許多研究表明，過度食用甜食會導致記憶力受損。

An excess of sugar negatively affects the connections between brain cells, creates an obstacle to the flow of blood to the brain,

過量的糖會對腦細胞之間的連接產生負面影響，造成阻礙血液流向大腦，是以使學習能力減弱、 工作和集中精力。

and therefore dulls the ability to learn, work and concentrate.

If you want to keep the sharpness and clarity of mind, as well as a good memory, don t overeat harmful sweets.

如果你想保持頭腦的敏銳和清晰，以及良好的記憶，不要暴飲暴食。有害的甜食。

If it absolutely necessary, make an exception only for dark chocolate.

如果絕對必要，只對黑巧克力破例。

The risk of getting sick will be reduced.

患病的風險將減少。

Passion for chocolates and sweets harms digestion, as well as the immune system, because due to the high doses of sugar, the absorption of beneficial vitamins and trace elements is disrupted.

對巧克力和甜食的熱情損害了消化系統，以及免疫系統，因為由於對高劑量的糖來說，有益的維生素和微量元素的吸收會受到影響。 被破壞了。

That's not all.

這還不是全部。

High blood sugar directly affects the health of the heart and blood vessels, increasing the risk of developing hypertension, angina and myocardial dystrophy.

高血糖直接影響到心臟和血管的健康，增加了患高血壓、心絞痛和心肌萎縮症的風險。

Moreover, sweets hit the bone tissue more than other products, provoking the development of caries, periodontal disease and even osteoporosis.

此外，與其他產品相比，甜食對骨組織的衝擊更大，會刺激骨組織的發展。的齲齒、牙周病，甚至是骨質疏鬆症。

You can build the body of your dreams.

你可以建立你夢想中的身體。

The most obvious harm from sugar is extra pounds.

糖的最明顯危害是額外的體重。

A slow metabolism and a high body fat levels are nothing more than the result of the overeating of foods high in carbohydrates.

新陳代謝緩慢和高體脂水準不過是暴飲暴食的結果。含有高碳水化合物的食物。

By giving up sugar, you can build the body of your dreams, fit and healthy, as well as get rid of extra pounds.

通過放棄糖，你可以建立你夢想中的身體，健康的身體，以及甩掉贅肉。

Maintaining your ideal weight will be easy,

保持你的理想體重將很容易，因為你會習慣於適當的營養。而且根本不想與最好的自己分開，精力充沛、健康和 快樂。

because you ll get used to proper nutrition

and simply don t want to part with the best version of yourself, energetic, healthy and happy.

How to get rid of sugar addiction?

如何擺脫糖癮？

You need to get rid of sugar addiction gradually.

你需要逐漸擺脫糖癮。

Start by reducing your sugar intake,

先從減少糖的攝入量開始，例如，將一匙糖而不是兩匙糖加入到你的茶或咖啡，吃一顆糖果而不是兩顆，等等。

for example, add one spoonful of sugar instead of two to your tea or coffee,

eat one candy instead of two and so on.

If you sharply remove sugar from the diet, the body will feel serious stress.

如果你從飲食中銳意去掉糖，身體會感到嚴重的壓力。

Remove sugary drinks from your diet.

從你的飲食中去除含糖飲料。

Replace packaged juices and soft drinks with water and freshly squeezed juices.

用水和鮮榨果汁代替包裝好的果汁和軟飲料。

Define yourself physical exercise for sweets.

為甜食定義自己的體育鍛煉。

For example, 30 squats for a candy bar.

例如，30個下蹲換一個糖果棒。

Thus, you can accustom yourself to the fact that sweets will have to be worked out.

是以，你可以讓自己習慣於甜食將不得不鍛鍊的事實。

In addition, physical activity stimulates the production of dopamine, which is responsible for a good mood.

此外，體育活動刺激了多巴胺的產生，而多巴胺負責為的是有一個好心情。

By the way, friends, be sure to watch other videos on this channel, links are on the screen right now.

順便說一下，朋友們，請務必觀看本頻道的其他視頻，鏈接在螢幕上。就在此時。

See you soon!

再見!