2018 年 05 月 17 日 
賀寶芙2018亞太區健康早餐大調查
蛋白質、纖維質、碳水化合物 啟動一天能量 晨光3部曲 黄金3小時滿滿續航力
蛋白質、纖維質、碳水化合物 啟動一天能量 晨光3部曲 黄金3小時滿滿續航力
【台北─2018年05月17日】優質營養專家美商賀寶芙（Herbalife） 2018年於亞太區11個市場進行「賀寶芙亞太區健康早餐大調查」（註1） 發現，台灣人早餐習慣10年停滯不前 （註2），不只沒有時間吃早餐，早餐高脂肪、高熱量=高營養的迷思更造成國人蛋白質和纖維質攝取不足！致力於推廣健康早餐的賀寶芙提倡「晨光三部曲」，建議起床後的黃金三小時「補水、營養、活力」，以視覺系健康早餐豐富味蕾，兼顧優質「蛋白質」、「纖維質」與「碳水化合物」等均衡營養素，開啟活力的一天！
亞洲最油膩 蛋白質、纖維質攝取不足
美商賀寶芙(Herbalife)台灣分公司總經理陳昭良表示，賀寶芙2018年「亞太區健康早餐大調查」發現，台灣人早餐習慣停滯不前，雖然調查中有8成受訪者認為早餐是第一天中最重要的一餐，但10年來沒有天天吃早餐的比例一直有24%；而有吃早餐習慣的受訪者中，有高達7成早餐沒有攝取蛋白質、8成早餐沒有攝取蔬果，脂肪攝取量比例更是亞洲之最，且有35%的受訪者在通勤時或到辦公室才吃早餐，顯示國人早餐吃錯內容、吃錯時間的比例極高！台灣人工時全球第6名，「沒時間」是台灣人不吃早餐或吃錯早餐的主因。陳昭良表示，均衡早餐開啟一天活力，也是促進健康的重要推手。賀寶芙長期致力提醒民眾早餐的重要性，也提供方便、快速的營養早餐方案，呼籲台灣消費者重視早餐均衡攝取營養素。
吃對時間、吃對營養素：體重管理、腸道清潔好輕鬆！
根據美國國家體重控制登記計劃（National Weight Control Registry, NWCR）調查發現，成功減重的人當中有78%都有固定時間吃早餐的習慣（註3）。《Obesity》研究則發現，上午6:00～9:45攝取富含高蛋白質的早餐，可降低脂肪合成機會，而且給予身體一整天較長久的飽滿感(註4)。香港中文大學食品和營養科學課程教授、賀寶芙營養諮詢委員會資深營養專家陳振宇博士指出，養成吃早餐的習慣、吃對早餐的內容及時間，能喚起身體的活力、提高注意力，更對於體重管理及消化道健康有助益。
陳振宇博士說明，人體經過一整晚休眠，與前一餐間隔時間多已超過8小時，起床後身體血糖濃度不足以滿足身體需求，常讓人疲倦、精神不集中，此時身體極需要補充優質蛋白質、纖維質及碳水化合物，提升代謝、促進腸胃蠕動，維持消化道健康，喚起身體活力。此外，空腹時間過長所產生的飢餓感，容易造成進食速度過快，大腦來不及產生飽足感，而攝取過多的熱量，因此在對的時間吃對早餐、細嚼慢嚥，選擇「適當熱量」、「低脂肪」的健康早餐，不僅能提供能量，更能做好體重管理。
早餐營養鐵三角: 蛋白質、纖維質、複合式碳水化合物
晨光三部曲「補水、營養、活力」 早晨黃金3小時吃出滿滿續航力！
賀寶芙（Herbalife）資深營養師林若君指出，高脂肪和高熱量並不等於高營養，尤其早餐是一日生活的第一餐，更需特別注意營養素均衡。林若君營養師進一步表示，受台灣人歡迎的早餐（例如：飯糰、麵包、水煎包、蛋餅、蘿蔔糕、燒餅油條、三明治）多用高油高鹽烹調，內容多為澱粉與少量蛋白質的組合，不僅含有過量油脂、熱量、鹽、糖，蛋白質與纖維量也不足。早餐缺乏纖維無法促進腸道蠕動，飽足感也不夠，可能中午不到就產生飢餓感。蛋白質的不足容易造成脂肪增加及肌肉流失，長期如此造成新陳代謝下降，不利於體重管理、也會損害腸胃道健康。
美商賀寶芙（Herbalife）資深營養師林若君提出健康早餐「晨光三部曲：補水、營養、活力」，把握起床後的黃金3小時吃對食物，讓身體更健康。林若君建議，從起床後第一杯30-50°C的溫水開始，補充在夜間就寢時流失的水分，甚至在水中加入一些蘆薈汁，更能喚醒熟睡的腸道，促進蠕動。早餐最佳時機點，即是在起床後的一小時左右補充含有「優質蛋白質」、「纖維素」、「碳水化合物」的均衡早餐。爾後，以一杯茶飲，提振精神，控制食慾，戒掉午餐前不健康的零食或是高熱量的三合一咖啡，清爽活力整個早晨！
【優質大豆蛋白】
蛋白質提供大腦所需的胺基酸，讓大腦更清醒，有助於學習力與專注力提升，亦補充肌肉所需的蛋白質，維持身體肌肉量，避免肌肉流失產生的代謝率下降。成年人依生活型態的每日蛋白質建議攝取量為每公斤體重0.8-1.2公克，平均一天的蛋白質攝取量約60-70公克必須平均分配於三餐，每餐約需攝取20-25公克。但台灣人的飲食習慣於午、晚餐攝過量蛋白質，早餐的蛋白質攝取量明顯不足（註：早餐常見的雞蛋，一顆約含有7公克蛋白質）。建議攝取優質低脂蛋白質如鮭魚、雞肉、或豆類製品，有助於提升餐後能量消耗與脂肪燃燒，同時增加飽足感，減少吃零食的慾望。
大豆蛋白近年來逐漸受到重視，雖然肉類提供豐富的蛋白質，但也夾帶許多飽和脂肪和膽固醇。跟動物性蛋白質相比，大豆蛋白是更健康、更優質的選擇。大豆所含的蛋白質高達36%，相較於其他植物，大豆蛋白質含有完整的必需胺基酸，且無論是生物價、淨蛋白質利用率和蛋白質效率比，都是非常優質好吸收的蛋白質來源。大豆的飽和脂肪含量很低，同時不含膽固醇。在飲食中搭配大豆類食品也能增加對葉酸及維生素K等的維生素攝取量，以及大豆卵磷脂，都是促進人體健康的好幫手。
【纖維質】
可增加飽足感、促進腸胃蠕動，改善上班族常見的便秘問題。每日纖維的建議攝取量為25公克，早餐建議攝取5-10克的纖維（例：2/3碗的煮熟蔬菜約含有3-4克纖維，一個網球大小的水果約含有2克纖維）。攝取足夠纖維可以促進胃結腸反射，讓胃排空、促使腸道蠕動、產生排便感，吃完早餐再排便有助健康，如果跳過早餐不吃或纖維補充不足，容易產生便秘情形，導致毒素累積，甚至冒痘痘。
【碳水化合物】
提供身體活動所需的能量，建議攝取含纖維的複合式碳水化合物，如燕麥、地瓜、雜糧饅頭等，提供身體長期且穩定的能量，穩定血糖並幫助腸胃蠕動。
【無糖茶飲】
茶葉中的抗氧化物質-兒茶素，可以加速血液循環，使大腦思緒清晰，比咖啡更能活化大腦的記憶力，使人更容易專注並提升效率。此外，兒茶素能夠減緩大腦中多巴胺（dopamine）與腎上腺素的分解，讓人很快提神，特別是在早上用完早餐，到達公司或學校時，喝杯茶可以迅速醒腦，又因茶湯中的咖啡因遠比咖啡的含量少很多(一杯茶約40毫克的咖啡因)，因此對胃黏膜的刺激較小更有利於健康。
賀寶芙亞太區健康巡迴之旅
賀寶芙健康巡迴之旅於4月至5月展開，在亞太區11個國家和地區（澳洲、柬埔寨、香港、印
尼、印度、日本、澳門、馬來西亞、紐西蘭、菲律賓、新加坡、臺灣和泰國）舉行一系列醫
學研討會、營養座談會和健康工作營。賀寶芙營養諮詢委員會委員成員與營養專家陳振宇博
士於5/17在台北舉辦健康巡迴之旅，分享健康營養知識，鼓勵大眾追求「健康活躍新生活」。
（註1） 賀寶芙亞太區「均衡營養健康大調查」於2018年2月進行，調查對象為澳洲、香港、韓國、印尼、新加坡、泰國、菲律賓、越南、日本、台灣與馬來西亞共11個市場、5500位18歲以上受訪者。
（註2） 國健署「健康數字123」網站 https://olap.hpa.gov.tw/index.aspx
（註3）美國國家體重控制登記計劃網站http://www.nwcr.ws/Research/default.htm
（註4）一項刊登於《Obesity》的研究 “A high‐protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents.”
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