2018 年 05 月 17 日 早安健康 採訪編輯 陳正昇
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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