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「我的五天無糖日記」- 5 Days of No Sugar


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I'm Lucie Fink, and this is Five Days of No Sugar.
我是 Lucie Fink,這是「五天無糖大挑戰」。

Monday
星期一

The Sundance film Fed Up argues that sugar is the new cigarette. What? Our generation was raised being told, "Don't smoke. Cigarettes kills. But here's a jumbo Pixy Stix. Enjoy." I mean, I always knew it wasn't great for my teeth, but now I'm being told sugar's gonna kill me? Many people in the world have successfully cut sugar out from their diets. Personally, I have a bit of a sweet tooth, and I don't think I'd be able to stop by weaning off. I think if I'm gonna stop, it's all or nothing. So starting right now, cutting out all sugar for five days. Let's do it.
日舞影展那部《惡食工廠》提出糖是新的香菸。什麼啊?我們這一代從小到大就聽人家說:「不要抽菸。香菸會害死人。不過這裡有包超大的水果汁糖粉。好好享受吧。」我是說,我一直都知道糖對我的牙齒不好,不過現在跟我說糖會害死我?世界上有很多人都成功將糖從飲食中剔除。就我個人來說,我有點嗜吃甜食,我不覺得我會有辦法一步一步戒掉糖。我想如果我要戒,要就是一次做到底。所以從現在起,完全不碰糖五天。開始吧。

Tuesday
星期二

Day two, and today I'm taking a step back to learn the difference between healthy sugars and dangerous sugars. The reason I'm doing this is because yesterday I was officially the world's pickiest eater. I examined every single bite of food. As it turns out, it's pretty impossible to cut out all sugar. So, let's start with the basics that I learned from my research.
第二天,今天我要暫停一下來了解好糖與壞糖間的差異。我這麼做的原因是因為我昨天正式成為全世界最挑食的人。我仔細檢查每一口食物。結果看起來,要不碰所有的糖還滿不可能的。那麼,我們就從我在調查中學到的基本觀念開始吧。

Fructose versus sucrose: Fructose is a natural sugar that's found in fruits, vegetables, honeys, and whole foods, and sucrose, on the other hand, is the devil of sugars. Think candy bars, white processed sugar, chemicals-added and fruity drinks. I don't wanna cut out all fruit this week, because even though many fruits are high in fructose, fruit is still really good for you. It helps fight off other diseases. There's vitamins and minerals. Fruit is good. So instead, I'm gonna just adjust my eating patterns to cut out all processed sugar.
果糖對上蔗糖:果糖是原本就存在水果、蔬菜、蜂蜜以及全天然食品中的糖份,而另一方面,蔗糖則是糖類中的小惡魔。想想糖果棒、加工白糖、添加化學物且帶水果風味的飲料。我不想這一整個禮拜都不吃水果,因為即使許多水果富含果糖,水果對你還是很有益。它能幫助擊退其它疾病。有維他命和礦物質。水果很好。所以替代方案,我只要調整我的飲食習慣來減去所有加工糖就行了。

The glycemic index is how we measure food's effect on our blood sugar levels. So this week, in addition to cutting out the processed sugars, I'm also gonna replace high-glycemic fruits and vegetables with lower ones. Normally when I have oatmeal for breakfast, I rip open those packets and I think to myself, Wow, I'm being so healthy. I'm making oatmeal for breakfast. Those packets are filled with sugar. So why not just make my own? Using 100 percent whole-grain oats for reducing our blood sugar. Yeah!
升糖指數是我們測量食物對血糖水平影響的方法。所以這星期,除了不吃加工糖外,我還要將高升糖蔬果替換成低升糖蔬果。平常我吃燕麥片當早餐時,我會撕開那些包裝然後心想,哇,我真是有夠健康。我在泡燕麥片當早餐呢。那一包包裡全是糖。所以何不自己做就好了呢?用百分之百全穀物燕麥來降血糖。好耶!

Wednesday
星期三

I've been doing this for two days now, and I'm really trying to hone in on how this experiment is affecting my body in different ways. My body is really sensitive to sugar. And sometimes if I eat too much sugar after six p.m., I cannot fall asleep without a sleeping aid. But great news—for the past couple of nights, I've fallen asleep very easily. Same thing with energy levels. Normally I eat a sugary snack around lunchtime, and then just before dinner, I crash. But this week, I haven't crashed. I've had a very steady energy level this whole week.
我現在已經進行兩天了,我很努力要專注在這項實驗帶給我身體各層面的影響。我的身體對糖份非常敏感。有時如果我過晚上六點還吃太多糖,沒有助眠產品我是睡不著的。不過好消息--過去兩個晚上,我都很輕易就入睡了。活力度也一樣。通常我在午餐時間左右會吃個甜食,然後在晚餐前,我就累了。不過這星期,我都還沒有感到疲憊。我這整星期的活力度都很穩定。

I always have a moment in the middle of these videos, some point in the middle of the week, when I realize why I'm doing this and, really, what I'm learning. I think this week I'm realizing that sugar is not that necessary. And that's aggressive coming from someone like me who loves sugar and candy and snacks—I truly do. Fully diving into an experiment like this and actually just doing it is the only way to really show your body how you could be feeling.
我總是在拍這些影片的過程中會有一個時刻,在一個星期中的某個時候,那時我會了解到我這樣做的原因,以及我真正學到了什麼。我想這禮拜我領悟到糖並非那麼不可或缺。而那出自我這麼一個熱愛糖和糖果和點心的人口中是影響很大的--我真的很愛糖。完全投入在這樣一個實驗中然後真的去實踐,是唯一能真正讓身體知道你能擁有什麼感受的方法。

Thursday
星期四

It's Thursday night. Today, I took my learnings out into the world. Starting with a morning coffee, if this was last week, I would have had some sort of vanilla-flavored coffee—tons of pumps of sugar. That's about 15 grams of sugar. On top of whatever sugary cereal I'm already having for breakfast, I don't really need to start my day with that type of sugar spike. So today, I went simple: an iced coffee, some unsweetened vanilla almond milk with a little drizzle of honey.
現在是星期四晚上。今天,我把我學到的東西運用到外頭。從早晨的咖啡開始,如果是上星期,我就會點什麼香草口味的咖啡--擠一大堆糖。那大概有十五公克的糖吧。除了早上已經吃下肚的含糖穀片外,我真的不需要再用那種糖份激升來開啟一天。所以今天,我選擇簡單純粹:一杯冰咖啡、一些無添加糖的香草杏仁奶和一點蜂蜜。

Tonight, I went out to dinner with my friends, and I sat there looking at the cocktail menu with my eyes completely glazed over. The ingredients there might as well have just been "sugar comma sugar comma sugar." Served with ice cubes made from sugar—on the rocks. Forget the alcohol you're consuming. Have you ever thought that maybe, just maybe, part of your hangover the next day is a subtle sugar crash? Just a thought! So tonight, here's what I ordered: tequila with seltzer and fresh lemon juice.
今晚我和朋友出去晚餐,而我坐在那看雞尾酒目錄整個人都傻眼了。那裡面的成份乾脆就寫「糖,糖,糖」算了。加上用糖製的冰塊送上--再加冰塊。別管你喝下的酒精。你有沒有想過也許,只是也許,你隔天的宿醉有一部份可能是輕微的攝取大量糖份造成的疲累症狀?只是個想法!所以今晚,我點了這個:加了氣泡水和鮮檸汁的龍舌蘭。

Until this week, I honestly didn't think too much about this, but there are so many little subtle things that I can change about my day-to-day routine to cut back on my sugar intake. And as a 23-year-old living in Manhattan, cocktails are definitely a good place to start.
直到這禮拜前,我說真的沒想過太多,不過我的日常習慣中有好多可以改變的細微小事,來把我的糖份攝取量減少。而身為一個住在曼哈頓的二十三歲年輕人,雞尾酒絕對是著手開始的好地方。

Friday
星期五

Happy Friday—sugar free! This week has totally changed my perception of sugar. I can't even look at food packages anymore without seeing mounds and mounds of white processed sugar. We need to be clear here. I'm not dieting. This is not a strict eating regimen. I'm actually just paying more attention to what I'm putting in my body. I'm trying to live a longer life, folks. You think you're starting off your day with a nice coffee, but with the amount of sugar in there, it's sort of like you're starting off the day with a tiny donut.
週五愉快--無糖!這星期完全改變了我對糖的看法。我甚至在看食物包裝時沒辦法不看到一堆又一堆的加工白糖了。我們得先說清楚。我沒有在節食。這不是什麼嚴格的飲食規範。我其實只是更注意自己吃進身體的東西而已。大夥們,我在試著要活久一點啊。你以為自己用一杯香醇咖啡開始一天,不過那裡面加的糖的量,這有點像你用一個迷你甜甜圈來開始一天了。

Have you ever tried any of my five-day challenges? I'm dying to know. And if you have any ideas, as always, please write below.
你曾試過我任何一個五天挑戰嗎?我超想知道。如果你有任何點子,老樣子,寫在下面喔。

  • 「愛吃甜食」- Sweet Tooth

    Personally, I have a bit of a sweet tooth, and I don't think I'd be able to stop by weaning off.
    就我個人來說,我有點嗜吃甜食,我不覺得我會有辦法一步一步戒掉糖。

  • 「能夠」- Be Able To

    Personally, I have a bit of a sweet tooth, and I don't think I'd be able to stop by weaning off.
    就我個人來說,我有點嗜吃甜食,我不覺得我會有辦法一步一步戒掉糖。

  • 「走極端、孤注一擲」- All Or Nothing

    I think if I'm gonna stop, it's all or nothing.
    我想如果我要戒,要就是一次做到底。

  • 「另一方面」- On The Other Hand

    Fructose is a natural sugar that's found in fruits, vegetables, honeys, and whole foods, and sucrose, on the other hand, is the devil of sugars.
    果糖是原本就存在水果、蔬菜、蜂蜜以及全天然食品中的糖份,而另一方面,蔗糖則是糖類中的小惡魔。

  • 「除了...還」- In Addition To

    So this week, in addition to cutting out the processed sugars, I'm also gonna replace high-glycemic fruits and vegetables with lower ones.
    所以這星期,除了不吃加工糖外,我還要將高升糖蔬果替換成低升糖蔬果。

  • 「專注於」- Hone In On

    I've been doing this for two days now, and I'm really trying to hone in on how this experiment is affecting my body in different ways.
    我現在已經進行兩天了,我很努力要專注在這項實驗帶給我身體各層面的影響。

  • 「除了...以外」- On Top Of

    On top of whatever sugary cereal I'm already having for breakfast, I don't really need to start my day with that type of sugar spike.
    除了早上已經吃下肚的含糖穀片外,我真的不需要再用那種糖份激升來開啟一天。

  • 「(眼神)變呆滯」- Glaze Over

    Tonight, I went out to dinner with my friends, and I sat there looking at the cocktail menu with my eyes completely glazed over.
    今晚我和朋友出去晚餐,而我坐在那看雞尾酒目錄整個人都傻眼了。

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