Sugar: Hiding in plain sight - Robert Lustig

Šećer - krije vam se pred očima - Robert Lustig

Prevodilac: Milena Lakic Lektor: Mile Živković

Sugar is playing hide and seek with you.

Šećer se igra žmurke sa vama.

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

Mislite da ga možete lako pobediti

considering all the sugar in

s obzirom na sav šećer

sodas, ice cream, candy, and big white bags labeled sugar.

u sokovima, sladoledima, slatkišima i velikim kesama na kojima piše šećer.

People get about half of their added sugars

Ljudi skoro polovinu svog dodatnog šećera

from those drinks and treats,

dobijaju iz ovih pića i poslastica

so it might seem like sugar

pa se može činiti

is hiding in plain sight,

da se šećer krije na otvorenom,

but like someone in the witness protection program,

ali poput osoba koje su u programu zaštite svedoka

the other half is hidden in places you'd least suspect.

druga polovina se krije na mestima na kojima je najmanje očekujete.

Proverite sastojke kečapa, salame

Check the ingredients on ketchup, bologna,

spaghetti sauce, soy milk, sports drinks,

sosa za špagete, sojinog mleka, sportskih napitaka,

fish sticks, and peanut butter.

ribljih štapića i putera od kikirikija.

You'll find sugar hiding in most of those products.

Primetićete da se šećer krije u većini ovih proizvoda.

In fact, you'll find added sugars

Zapravo, dodatni šećer se nalazi

in three-quarters of the more than 600,000 items

u tri četvrtine od više od 600 000 namirnica

available in grocery stores.

koje su dostupne u prehrambenim prodavnicama.

But how is sugar hiding?

Ali kako se šećer krije? Zar ne možemo

Can't you just look on food labels?

samo da pogledamo informacije na ambalaži?

It's not that easy.

To nije tako jednostavno.

Just like your friend Robert

Kao što vaš prijatelj Robert

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

može sebe zvati Bob, Robi, Rob, Bobi ili Roberto,

added sugar has a lot of aliases.

dodatni šećer ima mnogo pseudonima.

And by a lot, we don't mean five or six,

I pod mnogo, ne mislimo pet ili šest

try fifty-six.

već pedeset šest.

There's brown rice syrup, barley malt,

Postoji sirup od smeđeg pirinča, ječmeni slad, demerara smeđi šećer

demerara, Florida Crystals, muscovado,

Florida Kristali, muskovado svetlosmeđi šećer

and, of course, high fructose corn syrup,

i naravno, visoko fruktozni kukuruzni sirup,

sometimes called HFCS, or corn sugar.

koji se nekad naziva HFCS ili kukuruzni šećer.

Even sugar's tricky nicknames have nicknames.

Čak i lukavi nadimci šećera imaju nadimke.

Grape or apple concentrate has the same effects on your body

Koncentrat grožđa ili jabuke ima isti efekat na vaše telo

as its 55 sugary twins.

kao i njegovih 55 šećernih blizanaca.

And even though organic evaporated cane juice sounds healthy,

Iako organski ispareni sok šećerne trske može zvučati zdravo,

when you evaporate it,

kada ispari,

you get sugar!

dobijete šećer!

Chemically speaking, it's all the same.

Hemijski govoreći, to je sve isto.

And even trickier,

I čak je lukavije,

when multiple added types of sugars

kada se višestruki dodati tipovi šećera

are used in one type of product,

koriste u jednoj vrsti proizvoda,

they get buried down in a long list of ingredients,

oni budu zatrpani na dnu duge liste sastojaka

so the sugar content might appear to be okay,

pa količina šećera može delovati u redu,

but when you add them all together,

ali kada ih sve saberete,

sugar can be the single biggest ingredient.

šečer može biti najveći sastojak.

Currently, the FDA doesn't suggest

Trenutno, Uprava za hranu i lekove ne predlaže

a recommended daily limit for sugar,

dnevnu preporučenu količinu šećera

so it's hard to tell if this 65 grams in a bottle of soda

tako da je teško reći da li je ovih 65 grama u flaši soka

is a little or a lot.

malo ili mnogo.

But the World Health Organization recommends

Ali Svetska zdravstvena organizacija predlaže

limiting sugar to just 5% of your total calories,

da se šećer ograniči na samo 5% ukupnih kalorija

or about 25 grams per day.

ili otprilike 25 grama dnevno.

So, 65 grams is well over twice that amount.

Dakle, 65 grama je više nego duplo od te količine.

But just what is sugar?

Ali šta je u stvari šečer?

What's the difference between glucose and fructose?

Koja je razlika između glukoze i fruktoze?

Well, both are carbohydrates

Pa, obe su ugljeni hidrati

with the same chemical composition

sa istim hemijskim sastavom

of carbon, hydrogen, and oxygen.

koji čini ugljenik, vodonik i kiseonik.

But they have very different structures

Ali imaju veoma različite strukture

and behave quite differently in our bodies.

i ponašaju se veoma drugačije u našim telima.

Glucose is the best source of energy

Glukoza je najbolji izvor energije

for nearly all organisms on Earth.

za gotovo sve organizme na Zemlji.

It can be metabolized by all organs in the body.

Nju mogu razgraditi svi organi u telu.

Fructose, on the other hand,

Fruktoza, sa druge strane,

is metabolized primarily in the liver,

se razgrađuje prvenstveno u jetri,

and when your liver gets overloaded

a kada se jetra preoptereti

with sweet, sweet fructose,

slatkom, slatkom fruktozom,

the excess is metabolized to fat.

višak se pretvara u masti.

Fresh fruits actually contain fructose,

Sveže voće zapravo sadrži fruktozu,

but it's naturally occurring

ali ona nastaje prirodno

and doesn't cause an overload

i ne uzrokuje preopterećenje

because the fiber in fruit slows its absorption.

zato što vlakna u voću usporavaju njenu apsorpciju.

This gives your liver the time it needs

To daje vašoj jetri vreme koje joj je potrebno

to do its job.

da obavi svoj posao.

It's sugar that makes cookies chewy

Zbog šećera su kolači gumasti

and candy crunchy.

a slatkiši hrskavi.

It even turns bread crust a beautiful, golden brown.

On čak daje korici hleba prelepu, zlatno braon boju.

It's also a great preservative;

Takođe je i sjajan konzervans;

it doesn't spoil or evaporate,

ne kvari se niti isparava,

so the foods it's added to are easier

tako da je hranu kojoj se dodaje

to store and ship long distances

lakše skladištiti i slati na daleke destinacije

and tend to be cheaper.

i obično je ta hrana jeftinija.

That's why sugar is hiding everywhere.

Zbog toga se šećer krije svuda.

Actually, it might be easier to list the foods

Zapravo, možda je lakše nabrojiti hranu

that added sugar isn't hiding in,

u kojoj se ne krije dodatni šećer,

things like: vegetables, eggs, meats,

namirnice kao što su: povrće, jaja, mesa,

fish, fruit, raw nuts, even your kitchen sink.

riba, voće, sirovi orašasti plodovi, čak i vaša sudopera.

Simply choosing water over soda, juices, and sports drinks

Ako samo izaberete vodu umesto gaziranih pića, soka i sportskih napitaka

is a great way to avoid hidden added sugar.

to je sjajan način da izbegnete skriveni dodatni šećer.

At the very least,

Bar se potrudite da obratite

try to pay attention to food labels,

pažnju na informacije na ambalaži,

so you can keep your sugar intake at a healthy level.

kako biste mogli da zadržite unos šećera na zdravom nivou.

Because in this game of hide and seek,

Zato što u ovoj igri žmurki,

every time you don't find added sugar,

svaki put kad ne nađete dodatni šećer,

you win!

vi pobeđujete!