설탕 중독 이겨내기(Beating Your Addiction to Sugar) | 쉬운 영문 기사 읽기

Sugar is like an addictive중독성의 drug. That is how your brain responds to sugar. Do not stop eating sugar all at once갑자기, 동시에. Sudden stopping may cause withdrawal symptoms금단증상. Symptoms include fatigue피로, depression우울증, headaches and muscle aches. It is not easy to quit sugar.

What to do

Plan your meals (특히 아침·점심·저녁의) 식사[끼니]
Start with a solid실속있는, 충실한, healthy breakfast. High-protein breakfasts reduce cravings(강렬한) 욕구, 갈망, including cravings for sugar. The less sugar you eat in the morning, the more balanced you will feel, and be all day. Dehydration (not enough water, 탈수/건조) can make you feel hungry. Drink plenty of water. Add lemon, berries or other fruit to your water to make it more flavorful풍미가 좋은, 맛이 있는.
When you crave sweets, hold off미루다[연기하다] for at least 10 minutes. Try to distract 집중이 안 되게 하다, 산만하게 하다, (주의를) 다른 데로 쏠리게 하다 yourself out of at least one sugar fix. Change what you are doing. Do something else. Take a walk or get into a project. Smoothies are a sweet treat특별한 것[즐거움·선물]. But they must be without added sugars or too many sweet foods. They should have plenty of fiber 섬유; 섬유질. Then they will meet your tastes without causing a blood sugar혈당 surge급증, 급등.
Ginger and turmeric강황 help your balance your blood sugar. Do not be afraid to consume…을 다 써버리다, 소모하다, 소비하다,먹다, 마시다 them. Drink turmeric lattes or ginger-infused(찻잎 등을) 우려내다, 우리다, 달이다 smoothies.
Trick your body by eating something sour when you want something sweet. The sour flavor can stimulate자극하다, 자극을 주다 your taste buds미뢰(척추동물에서, 미각을 맡은 꽃봉오리 모양의 기관) and distract you from the sugar craving.
Eat healthily. Turn to vegetables such as sweet potatoes, squash호박, beets사탕무, 근대, and carrots. Other naturally sweet foods include coconut, bananas, frozen grapes, dates대추야자, vanilla, raw cacao생카카오, and cinnamon계피. Berries are another good option. High-fiber foods such as broccoli, cauliflowe콜리플라워r, and kale 케일(양배추같이 생긴 진녹색 채소) make your body feel full포만감을 느끼다 longer. They are better than foods such as cereal, bagels베이글 and other simple carbohydrates탄수화물 식품.
Avoid artificial sweeteners such as aspartame아스파탐, saccharin사카린, and sucralose수크랄로스. These sweeteners(설탕 대신 쓰는) 감미료 increase your cravings for sugar.

The science behind the program

Many sugar cravings come from a blood sugar imbalance불균형.  Blood sugar is the amount of glucose present in the blood of humans and other animals. Glucose글루코스(포도당) is a simple sugar.
What happens when your body ingests(음식물 따위를) 섭취하다 sugar? Your blood sugar spikes급등하다 and your body releases insulin인슐린(췌장 호르몬; 당뇨병의 특효약) to lower it to a safer level. The insulin may bring your blood sugar to a level that is a bit too low. Your body craves foods that will raise your blood sugar and increase your energy. You’re on a blood sugar “roller coaster” that is hard to get off.
The key to balancing blood sugar is to eat foods that are rich in protein and healthy fat지방 nutrients영양소, 영양분.  These nutrients will prevent the body from releasing too much insulin. Because blood sugar drops when you skip a meal, it is also important to eat regular meals and snacks간단한 식사, 간식.

Source: The Washington Post January 30, 2018