【翻譯練習】如果糖分有害身體，為何果糖就沒問題？
If Sugar Is so Bad for Us, Why Is the Sugar in Fruit Ok?
作者：Kacie Dickinson、Jodi Bernstein
來源：http://theconversation.com/if-sugar-is-so-bad-for-us-why-is-the-sugar-in-fruit-ok-89958
完整的水果是很棒的養分來源，而且果糖含量幾乎不會對身體造成任何傷害。
健康組織和專家常叮嚀我們少吃糖，卻囑咐我們多吃水果。
不論糖分來自水果還是汽水，每種糖分產生的熱量都一樣。不過糖分的健康風險，是與飲食中攝取過多的「游離糖」(free sugar) 有關，而不是水果或奶類原本含有的糖分。
食物中的糖分種類
飲食中的糖分有不同的形態，糖的分子可分為單糖 (如葡萄糖和果糖) 和結構較複雜的雙糖 (如蔗糖和乳糖)。
水果含有天然的糖分，包含蔗糖、葡萄糖和果糖。很多人都聽說過糖分對身體不好，於是以為果糖大概也不是好東西。
但是，果糖只有在攝取過量時才有害，而透過吃水果來攝取果糖，並無太大影響。我們很難只因為吃完整水果就攝取過量果糖。
我們其實更容易從含有「游離糖」的飲食攝取過量糖份。
游離糖一樣包括果糖、葡萄糖、蔗糖等糖分，只不過這些糖分和它們天然的來源分開了，沒有跟水果、乳製品、以及某些蔬菜和穀物一起吃進肚子裡。食品公司、廚師或消費者另外添加在飲食裡的糖分，就屬於游離糖。
危害健康的是游離糖，不是水果
證據顯示，糖分導致的健康風險，例如蛀牙和體重異常增加，與飲食中攝取過多游離糖有關，而不是來自水果或牛奶原有的糖分。
因此建議，日常飲食中來自游離糖的熱量不應超過 10%。以一般成人而言，約為 50g 的糖分，或是一瓶汽水含糖量的多一些些。研究估計澳洲人從游離糖攝取的糖分約占 60% (65g)。
含有游離糖的食品，像是果汁、汽水、餅乾和棒棒糖等，熱量往往很高，也幾乎沒有其他營養價值。我們經常這類食品吃得比新鮮水果還多，而且這類食品可能會排擠掉飲食中的其他營養食物。
例如喝一瓶果汁所攝取到的糖分，等同六顆完整柳橙的糖分含量。而且因為水果變成了果汁型態，所以果汁要算在游離糖的每日限制量中。
含糖飲料的熱量，常會變成多餘的飲食熱量，長久下來恐導致發胖。
對於限制糖分攝取量的人而言，吃很多水果乾同樣不是件好事。除去水分後的水果，養分大幅濃縮，譬如杏桃乾的糖分 (每 100g 含有 40g 糖分) 是新鮮杏桃 (每 100g 含有 6g 糖分) 的六倍之多。
吃水果，好處多
有別於許多含有大量游離糖的食品，水果富含多種營養素，讓我們能夠飲食均衡，常保健康。
首先，水果是絕佳的纖維來源。一根香蕉平均含有每日建議纖維攝取量的 20-25% (6g)。從飲食攝取足夠纖維，非常有助於預防大腸癌。我們的纖維攝取量明顯有待加強：許多國家成人的每日纖維攝取量，只有建議值的大約一半 (澳洲女性 25g，澳洲男性 30g)。
很多食品和飲料常缺乏水果所含的纖維成分，而水果的纖維也能帶來飽足感，也就是說可以讓人在一餐裡的整體進食份量變得更少。此種效果的實際原因尚不清楚，但可能與食物體積 (尤其和液體相比) 及咀嚼動作有關。
水果也包含其他優良的營養成分，例如有利降低血壓的鉀，以及或可減少心臟病風險的類黃酮。
有證據指出，吃完整的水果 (單吃水果以及搭配蔬菜) 可減少死於癌症、肥胖和心臟病的機率。
水果優點如此之多，但每日至少吃到二份水果的澳洲人只占約 50%。
大多數的國家飲食指南都會鼓勵民眾多吃蔬菜水果，而且強調蔬菜部分。每日建議攝取二份水果，一份指的是一根香蕉、一顆蘋果或一顆柳橙，或者二顆小型水果如梅子或杏桃，或者一杯葡萄或櫻桃。
其他糖分來源亦應注意，可選擇成分表未列出糖分或含有極少糖分的食物，並在口渴時以白開水取代含糖飲料。
Whole fruits are a great source of nutrients like fiber and hardly have enough fructose to do any harm.
We hear regularly from health organisations and experts that we should eat less sugar. But we're also told we should eat more fruit.
All types of sugar will give us the same amount of calories, whether they are from fruit or soft drink. But the health risks of eating sugar are related to consuming too many "free sugars" in the diet, not from eating sugars that are naturally present in fruits or milk.
Types of Sugar in Food
Sugar in food and drinks comes in various forms. Sugar molecules are classified as monosaccharides (single sugar molecules such as glucose and fructose) and disaccharides (more complex structures such as sucrose and lactose).
Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.
But fructose is only harmful in excess amounts, and not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits.
It's much easier to consume excess sugar from foods and drinks that contain "free sugars".
Free sugars include these same sugars (fructose, glucose, sucrose), but in this case they have been removed from their naturally occurring source (rather than being eaten as natural parts of fruits, dairy products, and some vegetables and grains). This includes sugar that is added to food and drinks by food companies, cooks or consumers.
Health Risks Come From Free Sugars, Not Fruits
Evidence shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk.
For this reason it is recommended that no more than 10 percent of your daily calories come from free sugars. For the average adult, this is about 50g or only slightly more than the amount of sugar in a can of regular soft drink or soda. It's estimated that Australians get around 60 percent (65g) of their sugar intake from free sugars.
Foods that are sources of free sugars, such as juices, soft drinks, biscuits and lollies, are often high in calories and have little other nutritional value. It is often easy to consume more of them compared with fresh fruit and they also may be replacing other nutritious foods in the diet.
Consider a bottle of fruit juice – you would have to eat six whole oranges to get the same amount of sugar you consume in the juice. And because the fruit is in juice form, it counts towards your daily limit of free sugars.
Calories from drinks that contain sugar often become an addition to the calories you are eating from food, which may lead to weight gain over time.
Eating large amounts of dried fruit is also not a good idea if you are limiting your sugar intake. Through the process of removing water from the fruit, nutrients are concentrated, such that dried apricots, for example, contain about six times as much sugar (40g per 100g) as fresh apricots (6g per 100g).
We Need to Eat Fruit
Unlike many foods that are high in free sugars, fruits are packaged with lots of nutrients that help provide us with a balanced diet for good health.
For starters, fruit is an excellent source of fibre. An average banana will provide 20-25 percent (6g) of your recommended daily fibre intake. Getting enough fibre in the diet is important for protecting against bowel cancer. There is clear room for improvement in our fibre intake – adults in many countries consume only about half of the recommended amount each day (25g for Aussie women and 30g for Aussie men).
The fibre in fruit, which is often absent in many foods and drinks with free sugars, may also help to fill you up, which means you eat less overall at a meal. It's not clear exactly why this is, but it could be related to the volume of the food (especially compared with liquids) and the chewing involved.
Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce your risk of heart disease.
There is evidence that eating whole fruits (alone and in combination with vegetables) reduces your chances of dying from cancer, obesity and heart disease.
Despite this, only about 50 percent of Australians eat at least two pieces of fruit per day.
Most national dietary guidelines encourage eating fruits and vegetables, with an emphasis on the vegetables. To try and eat your recommended two pieces of fruit per day remember that a piece could be a banana, apple or orange, or two smaller fruits like plums or apricots, or a cup of grapes or berries.
When it comes to other sources of sugars, try to choose foods that have little or no sugar listed in the ingredient list, and drink water instead of sugary beverages when you are thirsty.
作者：Kacie Dickinson、Jodi Bernstein
來源：http://theconversation.com/if-sugar-is-so-bad-for-us-why-is-the-sugar-in-fruit-ok-89958
完整的水果是很棒的養分來源，而且果糖含量幾乎不會對身體造成任何傷害。
健康組織和專家常叮嚀我們少吃糖，卻囑咐我們多吃水果。
不論糖分來自水果還是汽水，每種糖分產生的熱量都一樣。不過糖分的健康風險，是與飲食中攝取過多的「游離糖」(free sugar) 有關，而不是水果或奶類原本含有的糖分。
食物中的糖分種類
飲食中的糖分有不同的形態，糖的分子可分為單糖 (如葡萄糖和果糖) 和結構較複雜的雙糖 (如蔗糖和乳糖)。
水果含有天然的糖分，包含蔗糖、葡萄糖和果糖。很多人都聽說過糖分對身體不好，於是以為果糖大概也不是好東西。
但是，果糖只有在攝取過量時才有害，而透過吃水果來攝取果糖，並無太大影響。我們很難只因為吃完整水果就攝取過量果糖。
我們其實更容易從含有「游離糖」的飲食攝取過量糖份。
游離糖一樣包括果糖、葡萄糖、蔗糖等糖分，只不過這些糖分和它們天然的來源分開了，沒有跟水果、乳製品、以及某些蔬菜和穀物一起吃進肚子裡。食品公司、廚師或消費者另外添加在飲食裡的糖分，就屬於游離糖。
危害健康的是游離糖，不是水果
證據顯示，糖分導致的健康風險，例如蛀牙和體重異常增加，與飲食中攝取過多游離糖有關，而不是來自水果或牛奶原有的糖分。
因此建議，日常飲食中來自游離糖的熱量不應超過 10%。以一般成人而言，約為 50g 的糖分，或是一瓶汽水含糖量的多一些些。研究估計澳洲人從游離糖攝取的糖分約占 60% (65g)。
含有游離糖的食品，像是果汁、汽水、餅乾和棒棒糖等，熱量往往很高，也幾乎沒有其他營養價值。我們經常這類食品吃得比新鮮水果還多，而且這類食品可能會排擠掉飲食中的其他營養食物。
例如喝一瓶果汁所攝取到的糖分，等同六顆完整柳橙的糖分含量。而且因為水果變成了果汁型態，所以果汁要算在游離糖的每日限制量中。
含糖飲料的熱量，常會變成多餘的飲食熱量，長久下來恐導致發胖。
對於限制糖分攝取量的人而言，吃很多水果乾同樣不是件好事。除去水分後的水果，養分大幅濃縮，譬如杏桃乾的糖分 (每 100g 含有 40g 糖分) 是新鮮杏桃 (每 100g 含有 6g 糖分) 的六倍之多。
吃水果，好處多
有別於許多含有大量游離糖的食品，水果富含多種營養素，讓我們能夠飲食均衡，常保健康。
首先，水果是絕佳的纖維來源。一根香蕉平均含有每日建議纖維攝取量的 20-25% (6g)。從飲食攝取足夠纖維，非常有助於預防大腸癌。我們的纖維攝取量明顯有待加強：許多國家成人的每日纖維攝取量，只有建議值的大約一半 (澳洲女性 25g，澳洲男性 30g)。
很多食品和飲料常缺乏水果所含的纖維成分，而水果的纖維也能帶來飽足感，也就是說可以讓人在一餐裡的整體進食份量變得更少。此種效果的實際原因尚不清楚，但可能與食物體積 (尤其和液體相比) 及咀嚼動作有關。
水果也包含其他優良的營養成分，例如有利降低血壓的鉀，以及或可減少心臟病風險的類黃酮。
有證據指出，吃完整的水果 (單吃水果以及搭配蔬菜) 可減少死於癌症、肥胖和心臟病的機率。
水果優點如此之多，但每日至少吃到二份水果的澳洲人只占約 50%。
大多數的國家飲食指南都會鼓勵民眾多吃蔬菜水果，而且強調蔬菜部分。每日建議攝取二份水果，一份指的是一根香蕉、一顆蘋果或一顆柳橙，或者二顆小型水果如梅子或杏桃，或者一杯葡萄或櫻桃。
其他糖分來源亦應注意，可選擇成分表未列出糖分或含有極少糖分的食物，並在口渴時以白開水取代含糖飲料。
Whole fruits are a great source of nutrients like fiber and hardly have enough fructose to do any harm.
We hear regularly from health organisations and experts that we should eat less sugar. But we're also told we should eat more fruit.
All types of sugar will give us the same amount of calories, whether they are from fruit or soft drink. But the health risks of eating sugar are related to consuming too many "free sugars" in the diet, not from eating sugars that are naturally present in fruits or milk.
Types of Sugar in Food
Sugar in food and drinks comes in various forms. Sugar molecules are classified as monosaccharides (single sugar molecules such as glucose and fructose) and disaccharides (more complex structures such as sucrose and lactose).
Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.
But fructose is only harmful in excess amounts, and not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits.
It's much easier to consume excess sugar from foods and drinks that contain "free sugars".
Free sugars include these same sugars (fructose, glucose, sucrose), but in this case they have been removed from their naturally occurring source (rather than being eaten as natural parts of fruits, dairy products, and some vegetables and grains). This includes sugar that is added to food and drinks by food companies, cooks or consumers.
Health Risks Come From Free Sugars, Not Fruits
Evidence shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk.
For this reason it is recommended that no more than 10 percent of your daily calories come from free sugars. For the average adult, this is about 50g or only slightly more than the amount of sugar in a can of regular soft drink or soda. It's estimated that Australians get around 60 percent (65g) of their sugar intake from free sugars.
Foods that are sources of free sugars, such as juices, soft drinks, biscuits and lollies, are often high in calories and have little other nutritional value. It is often easy to consume more of them compared with fresh fruit and they also may be replacing other nutritious foods in the diet.
Consider a bottle of fruit juice – you would have to eat six whole oranges to get the same amount of sugar you consume in the juice. And because the fruit is in juice form, it counts towards your daily limit of free sugars.
Calories from drinks that contain sugar often become an addition to the calories you are eating from food, which may lead to weight gain over time.
Eating large amounts of dried fruit is also not a good idea if you are limiting your sugar intake. Through the process of removing water from the fruit, nutrients are concentrated, such that dried apricots, for example, contain about six times as much sugar (40g per 100g) as fresh apricots (6g per 100g).
We Need to Eat Fruit
Unlike many foods that are high in free sugars, fruits are packaged with lots of nutrients that help provide us with a balanced diet for good health.
For starters, fruit is an excellent source of fibre. An average banana will provide 20-25 percent (6g) of your recommended daily fibre intake. Getting enough fibre in the diet is important for protecting against bowel cancer. There is clear room for improvement in our fibre intake – adults in many countries consume only about half of the recommended amount each day (25g for Aussie women and 30g for Aussie men).
The fibre in fruit, which is often absent in many foods and drinks with free sugars, may also help to fill you up, which means you eat less overall at a meal. It's not clear exactly why this is, but it could be related to the volume of the food (especially compared with liquids) and the chewing involved.
Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce your risk of heart disease.
There is evidence that eating whole fruits (alone and in combination with vegetables) reduces your chances of dying from cancer, obesity and heart disease.
Despite this, only about 50 percent of Australians eat at least two pieces of fruit per day.
Most national dietary guidelines encourage eating fruits and vegetables, with an emphasis on the vegetables. To try and eat your recommended two pieces of fruit per day remember that a piece could be a banana, apple or orange, or two smaller fruits like plums or apricots, or a cup of grapes or berries.
When it comes to other sources of sugars, try to choose foods that have little or no sugar listed in the ingredient list, and drink water instead of sugary beverages when you are thirsty.
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