People who’d like to reduce their daily calories without restrictive dieting should consider taking their coffee with little or no sugar - and savouring the beverage might help in that regard, researchers suggest.

　　研究人员建议，对于那些既不想限制饮食又想每天减少热量摄入的人，应该考虑在喝咖啡时少加糖或不放糖—喝这样的咖啡可能会对你有所帮助。

　　There are 48 calories in one tablespoon of sugar, and over the course of a day, some coffee drinkers may use their entire recommended daily allotment of added sugar (100 calories for women/150 for men) just in their coffee, they write in the Journal of Health Psychology, online August 10.

　　他们在8月10日的《健康心理学杂志》上写道:“一汤匙的糖中含有48卡路里的热量，那些喝咖啡的人可能在一天之内就把咖啡里的糖加到了他们的额定推荐量(女性100卡路里/ 男性150卡路里)。”

　　But for those who like their coffee sweetened, having it without sugar is easier said than done.

　　但对于那些喜欢喝加糖咖啡的人来说，咖啡里没有糖说起来容易做起来难。

　　In a new study, Richie Lenne and Traci Mann of the University of Minnesota in Minneapolis tested two interventions to help coffee drinkers reduce their sugar consumption.

　　在一项新的研究中，明尼阿波利斯明尼苏达大学的Richie Lenne和Traci Mann进行了两种干预测试，以帮助喝咖啡的人减少他们的糖摄入量。

　　They randomly assigned 127 participants to follow one of three approaches for two weeks. In one group, people gradually decreased the amount of sugar they were adding to their coffee, by a little bit per day.

　　他们随机安排127名参与者在两周内遵循三种方法中的一种。其中一组每天逐渐减少咖啡中的糖含量。

　　Another group had a lesson in how to drink coffee mindfully, by taking time to focus on the coffee and appreciate it with the senses; the lesson included a coffee tasting introduction, so participants could learn to detect the flavor, acidity, sweetness, mouth-feel and aftertaste of coffee.

　　另一个小组在如何用心喝咖啡方面上了一堂课，他们的时间用于专注的学习咖啡，用感官来欣赏咖啡。这个课程包括咖啡品尝介绍，所以参与者可以学习如何检测咖啡的味道、酸度、甜味、口感和回味。

　　The third group went cold-turkey, giving up sweeteners in coffee for two weeks without any strategy.

　　第三组则是冷火鸡，在没有任何措施的情况下，直接不给他们提供含糖咖啡。

　　The researchers had expected that the gradual-decrease approach would be most effective, but they were wrong.

　　研究人员曾期望逐渐减少糖量的方法是最有效的，但他们错了。

　　Participants in all conditions had significant increases in consumption of sugar-free coffee that lasted six months, (but) the mindfulness group had a larger increase than the others, the authors found.

　　研究人员发现，“这样的试验持续了6个月之后，各个小组中喝无糖咖啡的人数均有所增加，但正念小组中喝无糖咖啡的人数增长的最多。”

　　In fact, a month after the experiment, the mindfulness group drank coffee without sugar more often than those who simply tried to stop, which continued through the six-month follow-up. On the other hand, the gradual reduction method was the least effective.

　　事实上，即使在持续6个月的试验结束一个月后，那些正念小组中喝无糖咖啡的人员也比那些想戒掉含糖咖啡的人员多。另一方面，逐步减少含糖量的那种方法是最无效的。

　　Initiating change is relatively easy, but maintaining that change is nearly impossible, Lenne told Reuters Health by email. "We fully expected most of our participants would revert back to sugar-laden coffee, yet the mindfulness group persisted in drinking coffee sugar-free."

　　Lenne通过电子邮件对路透社健康中心说：“最初的改变是相对容易的，但想维持这种变化几乎是不可能的。”“我们完全希望我们的大多数参与者都能回到最初喝含糖咖啡的时候，但正念小组仍然坚持喝无糖咖啡。”

　　Both the mindfulness group and sudden-stop group developed an enjoyment for sugar-free coffee, but neither group enjoyed it more than the other. The gradual reduction group, however, enjoyed sugar-free coffee less than the group that gave up sweeteners cold-turkey.

　　正念小组和突然停止小组都对无糖咖啡产生了兴趣，但相比其他咖啡，这两组人都不喜欢无糖咖啡。然而，逐渐减少的群体喝无糖咖啡的数量少于突然停止小组里面喝无糖咖啡的数量。

　　In the end, the mindfulness group had the strongest intentions about reducing sugar in coffee long-term.

　　最后，正念小组对长期减少咖啡中的含糖量具有强烈的意图。

　　I’m surprised the gradual reduction led to a decrease in liking for sugar-free coffee and was less effective than mindfulness, said Ruopeng An of the University of Illinois at Urbana-Champaign. An, who wasn’t involved with this study, researches beverage consumption in relation to weight gain.

　　未参与这项研究的伊利诺伊大学厄巴纳-香槟分校的Ruopeng An说:“我很惊讶于含糖量的逐渐的减少会导致人们对无糖咖啡兴趣下的降，而且这种方式也没有正念喝咖啡那么有效。” Ruopeng An主要研究饮料摄入与体重增加的关系。

　　The mindfulness intervention is interesting, and I would encourage more research in this area, he told Reuters Health by email.

　　“正念干预很有趣，我将鼓励在这一领域进行更多的研究，”他通过电子邮件对路透社健康中心说。

　　An also recommends the "Rethink Your Drink" campaign by the Centres for Disease Control and Prevention, which recommends using fat-free or low-fat milk, ordering the smallest size available, skipping whipped cream, and not adding extra flavouring such as sugary vanilla or hazelnut.

　　此外，美国疾病控制与预防中心也建议开启“重新考虑你的饮料”运动，建议使用脱脂或低脂牛奶，要求加入最少量，不加鲜奶油，不要添加额外的口味，如含糖的香草或榛子。

　　Get back to the basics, An said. "Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black."

　　“回到基本的问题上，”An说。“点一杯含无脂牛奶和人工甜味剂的普通咖啡，或者喝黑咖啡。”

　　Helping people reduce their sugar intake is an important goal for promoting health, Lenne said. "Reducing sugar in coffee is a healthy change that is feasible and can be sustained without sacrificing the pleasure of one’s daily cup."

　　“帮助人们减少糖摄入量是促进健康的一个重要目标，”Lenne说。“减少咖啡中的糖是一种健康的改变，并且是可行的，而且可以在不牺牲每日一杯的乐趣下维持。”