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Nutrition. Sugar.
Diets. "Big Food".

Dr. Robert Lustig
ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. ืžื•ืžื—ื” ืœื ื•ื™ืจื•ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื”. ืงื•ืจื•ืช ื—ื™ื™ื. 0
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1. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. ืžื•ืžื—ื” ืœื ื•ื™ืจื•ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื”. ืงื•ืจื•ืช ื—ื™ื™ื. 0

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ื ื•ื™ืจื•ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื”, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ืกื•ื›ืจ ื•ืžื–ื•ื ื•ืช ืžืขื•ื‘ื“ื™ื ืžืฉืคื™ืขื™ื ืขืœ ื”ืžื˜ื‘ื•ืœื™ื–ื ื•ืชื•ืจืžื™ื ืœื”ืฉืžื ื” ื•ืœืžื—ืœื•ืช. ื“"ืจ ืœื•ืกื˜ื™ื’ ืžืคืจื˜ ืืช ื”ืจืงืข ื”ืืงื“ืžื™...

ืžื—ืœืช ืœื‘ ื”ื™ื ื–ื™ื”ื•ื. ื”ื™ื ืžื•ืคืฆืช ืขืœ ื™ื“ื™ ืชื–ื•ื ื” ืžืขืจื‘ื™ืช. 1
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2. ืžื—ืœืช ืœื‘ ื”ื™ื ื–ื™ื”ื•ื. ื”ื™ื ืžื•ืคืฆืช ืขืœ ื™ื“ื™ ืชื–ื•ื ื” ืžืขืจื‘ื™ืช. 1

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ื”ืชื–ื•ื ื” ื”ืžืขืจื‘ื™ืช ืคื•ืขืœืช ื›ืžื• ื–ื™ื”ื•ื ื’ืœื•ื‘ืœื™, ื•ืžื ื™ืขื” ืžื’ืคื•ืช ืฉืœ ืžื—ืœื•ืช ืœื‘, ื”ืฉืžื ืช ื™ืชืจ ื•ืชืกืžื•ื ืช...

ื’ื•ืจืžื™ื ืœื”ืชืžื›ืจื•ืช ืœืกื•ื›ืจ. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 2
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3. ื’ื•ืจืžื™ื ืœื”ืชืžื›ืจื•ืช ืœืกื•ื›ืจ. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 2

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ื”ืชืžื›ืจื•ืช ืœืกื•ื›ืจ ืžืฉื‘ืฉืช ืืช ื”ืื™ื–ื•ืŸ ื”ืžื˜ื‘ื•ืœื™ ืฉืœ ื”ื’ื•ืฃ. ื”ื•ื ืžืคืจื˜ ืืช ื”ืชืคืงื™ื“ื™ื ื”ืงืจื™ื˜ื™ื™ื ืฉืœ...

ื›ื™ืฆื“ ืกื•ื›ืจ ืคื•ื’ืข ื‘ื›ื‘ื“. ืกื•ื›ืจ ืฉื•ื•ื” ืœืืœื›ื•ื”ื•ืœ. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 3
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4. ื›ื™ืฆื“ ืกื•ื›ืจ ืคื•ื’ืข ื‘ื›ื‘ื“. ืกื•ื›ืจ ืฉื•ื•ื” ืœืืœื›ื•ื”ื•ืœ. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 3

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ืฆืจื™ื›ืช ืกื•ื›ืจ ืžื•ืคืจื–ืช ืคื•ื’ืขืช ื™ืฉื™ืจื•ืช ื‘ื›ื‘ื“ ืขืœ ื™ื“ื™ ื”ืฆืคืช ื”ืžื™ื˜ื•ื›ื•ื ื“ืจื™ื” ื”ืชืื™ืช, ืžืืœืฆืช ื™ืฆื™ืจืช ืฉื•ืžืŸ...

ืงืฉืจ ื‘ื™ืŸ ืกื•ื›ืจ ืœืกืจื˜ืŸ. ื”ืื ืกื•ื›ืจ ื’ื•ืจื ืœืกืจื˜ืŸ? ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 4
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5. ืงืฉืจ ื‘ื™ืŸ ืกื•ื›ืจ ืœืกืจื˜ืŸ. ื”ืื ืกื•ื›ืจ ื’ื•ืจื ืœืกืจื˜ืŸ? ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 4

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ืืช ื”ืงืฉืจ ื”ืžืจืชืง ื‘ื™ืŸ ืฆืจื™ื›ืช ืกื•ื›ืจ ืขื•ื“ืคืช ืœืกื™ื›ื•ืŸ ืžื•ื’ื‘ืจ ืœืกืจื˜ืŸ. ื”ื•ื ืžืคืจื˜ ืืช ืชืคืงื™ื“ ื”ืื™ื ืกื•ืœื™ืŸ...

ืžื–ื•ื ื•ืช ืขื ืชื›ื•ืœืช ืกื•ื›ืจ ื’ื‘ื•ื”ื” ื‘ืื•ืคืŸ ืžืคืชื™ืข. ืœื—ื ื•ื™ื•ื’ื•ืจื˜. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 5
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6. ืžื–ื•ื ื•ืช ืขื ืชื›ื•ืœืช ืกื•ื›ืจ ื’ื‘ื•ื”ื” ื‘ืื•ืคืŸ ืžืคืชื™ืข. ืœื—ื ื•ื™ื•ื’ื•ืจื˜. ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’. 5

ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ื—ื•ืฉืฃ ืกื•ื›ืจื™ื ื ืกืชืจื™ื ื‘ืžื•ืฆืจื™ื ื”ืžืฉื•ื•ืงื™ื ื›ื‘ืจื™ืื™ื, ื•ืžืกื™ื™ืข ืœืžื˜ื•ืคืœื™ื ืœืงื‘ืœ ื”ื—ืœื˜ื•ืช ืชื–ื•ื ืชื™ื•ืช ืžื•ืฉื›ืœื•ืช ื›ื“ื™ ืœื”ื™ืœื—ื ื‘ืชืกืžื•ื ืช ื”ืžื˜ื‘ื•ืœื™ืช ื•ื‘ื”ืฉืžื ื”.

ื”ืื ื ื–ืง ืžืกื•ื›ืจ ื”ืคื™ืš? 6
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7. ื”ืื ื ื–ืง ืžืกื•ื›ืจ ื”ืคื™ืš? 6

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ื ื™ืชืŸ ืœื”ืคื•ืš ื ื–ืง ื›ื‘ื“ื™ ื”ื ื’ืจื ืžืกื•ื›ืจ ืœืคื ื™ ื”ื™ื•ื•ืฆืจื•ืช ืฆืœืงื•ืช. ื”ื•ื ืžืคืจื˜ ืืช ื”ืชื”ืœื™ื›ื™ื ื”ืžื˜ื‘ื•ืœื™ื™ื...

ื”ืชืžื›ืจื•ืช ืœืกื•ื›ืจ ื‘ืชืขืฉื™ื™ืช ื”ืžื–ื•ืŸ. ืื ื• ื–ืงื•ืงื™ื ืœืžื“ื™ื ื™ื•ืช ืฉืชืกืคืง ืžื–ื•ืŸ ืืžื™ืชื™. 7
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8. ื”ืชืžื›ืจื•ืช ืœืกื•ื›ืจ ื‘ืชืขืฉื™ื™ืช ื”ืžื–ื•ืŸ. ืื ื• ื–ืงื•ืงื™ื ืœืžื“ื™ื ื™ื•ืช ืฉืชืกืคืง ืžื–ื•ืŸ ืืžื™ืชื™. 7

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืชื–ื•ื ื” ื•ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื”, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ื”ืชื•ืกืคืช ื”ืžื›ื•ื•ื ืช ืฉืœ ืขื•ื“ืฃ ืกื•ื›ืจ ืœืžื–ื•ื ื•ืช ืžืขื•ื‘ื“ื™ื ืขืœ ื™ื“ื™ ืชืขืฉื™ื™ืช ื”ืžื–ื•ืŸ ืžื”ื•ื•ื” ืžื ื™ืข ืขื™ืงืจื™ ืœืžื—ืœื•ืช...

ืืจื•ื—ืช ืฆื”ืจื™ื™ื ื‘ืจื™ืื” ื‘ื‘ื™ืช ื”ืกืคืจ ื”ื™ื ื ื˜ื•ืœืช ืกื•ื›ืจ. 8
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9. ืืจื•ื—ืช ืฆื”ืจื™ื™ื ื‘ืจื™ืื” ื‘ื‘ื™ืช ื”ืกืคืจ ื”ื™ื ื ื˜ื•ืœืช ืกื•ื›ืจ. 8

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ืžื“ื•ืข ืืจื•ื—ืช ืฆื”ืจื™ื™ื ื‘ืจื™ืื” ื‘ื‘ื™ืช ื”ืกืคืจ ื—ื™ื™ื‘ืช ืœื”ื™ื•ืช ื ื˜ื•ืœืช ืกื•ื›ืจ. ื”ื•ื ืžืคืจื˜ ื›ื™ืฆื“ ืชื•ื•ื™ื•ืช ืชื–ื•ื ื”...

ืื™ืœื• ื“ื™ืื˜ื•ืช ืคื•ืขืœื•ืช ื‘ืฆื•ืจื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ? ื“ื™ืื˜ืช ืžื–ื•ืŸ ืืžื™ืชื™. 9
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10. ืื™ืœื• ื“ื™ืื˜ื•ืช ืคื•ืขืœื•ืช ื‘ืฆื•ืจื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ? ื“ื™ืื˜ืช ืžื–ื•ืŸ ืืžื™ืชื™. 9

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื”, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ืžื“ื•ืข ื›ืœ ื”ื“ื™ืื˜ื•ืช ื”ืคื•ืคื•ืœืจื™ื•ืช ื ื›ืฉืœื•ืช ืœืื—ืจ ื—ื•ื“ืฉื™ื™ื ื•ืžื–ื”ื” ืืช ืฉื ื™ ื”ืžืจื›ื™ื‘ื™ื ื”ืžืจื›ื–ื™ื™ื ืฉืœ ืืกื˜ืจื˜ื’ื™ื™ืช ืื›ื™ืœื” ืžื•ืฆืœื—ืช...

ื”ืื ืงืœื•ืจื™ื” ื”ื™ื ืจืง ืงืœื•ืจื™ื”? ื”ืื ื›ืœ ื”ืงืœื•ืจื™ื•ืช ื–ื”ื•ืช? ื–ื”ื• ืžื™ืชื•ืก. 10
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11. ื”ืื ืงืœื•ืจื™ื” ื”ื™ื ืจืง ืงืœื•ืจื™ื”? ื”ืื ื›ืœ ื”ืงืœื•ืจื™ื•ืช ื–ื”ื•ืช? ื–ื”ื• ืžื™ืชื•ืก. 10

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ืžื“ื•ืข ื”ืชืคื™ืกื” ืœืคื™ื” ื›ืœ ื”ืงืœื•ืจื™ื•ืช ืฉื•ื•ืช ื”ื™ื ืžื™ืชื•ืก ืžืกื•ื›ืŸ. ื”ื•ื ืžืคืจื˜ ื›ื™ืฆื“ ืžืงื•ืจ ื”ืงืœื•ืจื™ื•ืชโ€”ื‘ื™ืŸ ืื...

ื”ืื ืกื•ื›ืจ ืžืžื›ืจ? ื›ืœ ื”ืื‘ืงื•ืช ื”ืœื‘ื ื•ืช ืžืžื›ืจื•ืช! 11
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12. ื”ืื ืกื•ื›ืจ ืžืžื›ืจ? ื›ืœ ื”ืื‘ืงื•ืช ื”ืœื‘ื ื•ืช ืžืžื›ืจื•ืช! 11

ืžื•ืžื—ื” ืžื•ื‘ื™ืœ ื‘ืื ื“ื•ืงืจื™ื ื•ืœื•ื’ื™ื” ื•ืชื–ื•ื ื” ื™ืœื“ื™ื, ื“"ืจ ืจื•ื‘ืจื˜ ืœื•ืกื˜ื™ื’, MD, ืžืกื‘ื™ืจ ื›ื™ืฆื“ ืกื•ื›ืจ ืขื•ืžื“ ื‘ื›ืœ ืืจื‘ืขืช ื”ืงืจื™ื˜ืจื™ื•ื ื™ื ื”ืžื•ื›ืจื™ื ืœื”ืชืžื›ืจื•ืช, ืžืคืจื˜ ืืช ื”ืžื“ืข ืฉืžืื—ื•ืจื™ ื”ื—ืฉืง ืœืกื•ื›ืจ, ืกื‘ื™ืœื•ืช,...

ืื ืฉื™ื ื™ื›ื•ืœื™ื ืœืงื—ืช ืฉืœื™ื˜ื” ืขืœ ื—ื™ื™ื”ื, ืื ื”ื ื‘ื•ื—ืจื™ื ื‘ื›ืš. ืžื•ืžื—ื” ืชื–ื•ื ื” ื‘ื›ื™ืจ.
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13. ืื ืฉื™ื ื™ื›ื•ืœื™ื ืœืงื—ืช ืฉืœื™ื˜ื” ืขืœ ื—ื™ื™ื”ื, ืื ื”ื ื‘ื•ื—ืจื™ื ื‘ื›ืš. ืžื•ืžื—ื” ืชื–ื•ื ื” ื‘ื›ื™ืจ.

ืฉืคืจ ืืช ืชื•ื›ื ื™ืช ื”ื˜ื™ืคื•ืœ ืฉืœืš ืขื ืคืื ืœ ืฉืœ ืจื•ืคืื™ื ืžื•ื‘ื™ืœื™ื ืฉืžืชืื™ืžื™ื ื‘ื“ื™ื•ืง ืœืžืงืจื” ืฉืœืš.

ืฉืคืจ ืืช ืชื•ื›ื ื™ืช ื”ื˜ื™ืคื•ืœ ืฉืœืš ืขื ืคืื ืœ ืฉืœ ืจื•ืคืื™ื ืžื•ื‘ื™ืœื™ื ืฉืžืชืื™ืžื™ื ื‘ื“ื™ื•ืง ืœืžืงืจื” ืฉืœืš.

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