【營養師Q&A】人人都說要吃Superfood
Q:「超級食物」就一定好?
(T:註冊營養師 Tiffany Shek,C:註冊中醫師Cinci EC)
T:目前為止, Superfood「超級食物」一詞並沒有科學定義,但坊間一般用來形容含豐富營養素的天然食材,是讓人更容易達到我們每天所需要各種營養的食物 (想知道我們一天應該吃到的那種營養及份量,可以參考膳食營養素參考攝入量- Dietary Reference Intakes)。常常被視為「超級食物」的食物包括奇亞籽、藜麥、杞子、羽衣甘藍等。
由於「超級食物」既沒有科學或法例上的定義,任何健康食品店或食肆都可以將其產稱為「超級食物」,為求增加消費者的購買慾,這種推動銷售量的手段其實有機會對消費健康帶來影響。例如被眾多零售店標榜為「超級食物」的椰子油,是一種含高飽和脂肪量的食用油。研究指出食用過多飽和脂肪會增加低密度脂蛋白膽固醇水平,而這些「壞」膽固醇會增加心血管疾病及中風的風險,因此被標榜為Superfood「超級食物」的食物並不一定就是好。
其實食物不應該被輕易標籤為好或不好、「超級」或「普通」。實踐均衡飲食,進食不同種類的食物、不同顏色的蔬果 – 這才是真正的Super Diet!單單食用「超級食物」其實並不能達到一天所需的營養。
C:中醫理論還是認為食材屬性及功效要與體質相配合才能有效養生,否則吃再多也無濟於事,甚至弄巧反拙。 一般而言,會建議適量食用屬性平和、適合任何體質人士食用的食材,例如米飯、紅蘿蔔、粟米、薯仔、豬肉等。
就如薑黃,不少人歌頌為「超級食物」,有消炎及增強抵抗力的功效,中醫理論中則屬性溫,有行氣活血之效,過量食用容易令身體出現偏熱症狀如口瘡、便秘、暗瘡及咽喉痛,尤其是本身屬偏熱體質的人,更是不宜,所以說「超級食物」也不代表可以經常食用。又如紅菜頭,不少女性都誤以為進食這種紅色食材能補血氣,其實不然,紅菜頭具活血的功效,本身氣血虛弱的人吃多了,反而會耗損氣血,有可能出現頭暈症狀。不少人聽聞花膠補身及養顏,常常食用反而令身體積濕及消化不良的症狀。因此食物好不好,不應一概而論,更是要配合體質,多了解自己身體的狀況、食物的屬性和功效,才為之好的飲食,強身防病。
Are all superfoods good?
(T: Tiffany Shek, Registered Dietitian, C: Cinci EC, Registered Chinese Medicine Practitioner)
T: The term "superfood" is generally used to label a food item that is rich in certain nutrients (even when small amounts are consumed). However, there is currently no scientific consensus as to what a "superfood" is. Items routinely regarded as a "superfood" include chia seeds, quinoa, goji berries and kale.
The lack of consensus on what “superfood” is allows one to label any food or product with the label of "superfood", especially in stores or restaurants for marketing purposes. Such sales strategy may be misleading to consumers. For example, coconut oil is often labelled as a "superfood" across retail stores, however it is high in saturated fat, which is associated to increase LDL-cholesterol levels subsequently increasing risk in cardiovascular diseases and stroke. Therefore, consumers ought to be cautious about food described as “superfood”. At the end of the day there is no “good” or “bad”food, one should focus on his/her whole diet.
The consumption of “superfoods ”alone may not allow us to achieve our daily nutritional requirements. Embarking on a healthy lifestyle, incorporating a variety of whole foods, focusing on a wide array of fruits and vegetables, however, would result in a "super" diet!
C: Chinese medicine theory believes that the natures and healing effects of food should be complement the body type in order to effectively maintain health. Simply eating more of something may not only achieve nothing, but potentially lead to adverse effects. In general, it is recommended to have an appropriate amount of intake that are mild in nature and suitable for all body types, such as rice, carrots, corn, potatoes, and pork.
When it comes to turmeric, it has been labeled as a "superfood", and it can relieve inflammation and improve body immunity . It is warm in nature in Chinese medicine theory and has the effect of promoting qi and activating blood circulation. Excessive consumption can lead to symptoms such as canker sores, constipation, pimple and sore throat. It is especially not suitable for those with heat-related body types. Just because it is a "superfood" does not mean that it is suitable to consume all the time. Another example is beetroot. Many women mistakenly believe that eating this red ingredient can replenish blood and qi. In reality beetroot has the effect of promoting blood circulation. If those with asthenic qi and blood eat too much, the body ends up exhausting qi and blood causing dizziness symptoms. Many people have heard that the fish maw can nourish body and improve skin quality. But if you eat too much, it may lead to phlegm and indigestion symptoms. It is important not to generalize whether an ingredient is healthy or not, but rather you should be familiar with your own body condition. Choose ingredients according to your body type, understand the natures and effects of what you are consuming to achieve a good diet and strengthen health.
同時也有10000部Youtube影片,追蹤數超過2,910的網紅コバにゃんチャンネル,也在其Youtube影片中提到,...
saturated fat好不好 在 CheckCheckCin Facebook 的精選貼文
【營養師Q&A】人人都說要吃Superfood
Q:「超級食物」就一定好?
(T:註冊營養師 @tsheknutrition Tiffany Shek,C:註冊中醫師Cinci EC)
T:目前為止, Superfood「超級食物」一詞並沒有科學定義,但坊間一般用來形容含豐富營養素的天然食材,是讓人更容易達到我們每天所需要各種營養的食物 (想知道我們一天應該吃到的那種營養及份量,可以參考膳食營養素參考攝入量- Dietary Reference Intakes)。常常被視為「超級食物」的食物包括奇亞籽、藜麥、杞子、羽衣甘藍等。
由於「超級食物」既沒有科學或法例上的定義,任何健康食品店或食肆都可以將其產稱為「超級食物」,為求增加消費者的購買慾,這種推動銷售量的手段其實有機會對消費健康帶來影響。例如被眾多零售店標榜為「超級食物」的椰子油,是一種含高飽和脂肪量的食用油。研究指出食用過多飽和脂肪會增加低密度脂蛋白膽固醇水平,而這些「壞」膽固醇會增加心血管疾病及中風的風險,因此被標榜為Superfood「超級食物」的食物並不一定就是好。
其實食物不應該被輕易標籤為好或不好、「超級」或「普通」。實踐均衡飲食,進食不同種類的食物、不同顏色的蔬果 – 這才是真正的Super Diet!單單食用「超級食物」其實並不能達到一天所需的營養。
C:中醫理論還是認為食材屬性及功效要與體質相配合才能有效養生,否則吃再多也無濟於事,甚至弄巧反拙。 一般而言,會建議適量食用屬性平和、適合任何體質人士食用的食材,例如米飯、紅蘿蔔、粟米、薯仔、豬肉等。
就如薑黃,不少人歌頌為「超級食物」,有消炎及增強抵抗力的功效,中醫理論中則屬性溫,有行氣活血之效,過量食用容易令身體出現偏熱症狀如口瘡、便秘、暗瘡及咽喉痛,尤其是本身屬偏熱體質的人,更是不宜,所以說「超級食物」也不代表可以經常食用。又如紅菜頭,不少女性都誤以為進食這種紅色食材能補血氣,其實不然,紅菜頭具活血的功效,本身氣血虛弱的人吃多了,反而會耗損氣血,有可能出現頭暈症狀。不少人聽聞花膠補身及養顏,常常食用反而令身體積濕及消化不良的症狀。因此食物好不好,不應一概而論,更是要配合體質,多了解自己身體的狀況、食物的屬性和功效,才為之好的飲食,強身防病。
Are all superfoods good?
(T: Tiffany Shek, Registered Dietitian, C: Cinci EC, Registered Chinese Medicine Practitioner)
T: The term "superfood" is generally used to label a food item that is rich in certain nutrients (even when small amounts are consumed). However, there is currently no scientific consensus as to what a "superfood" is. Items routinely regarded as a "superfood" include chia seeds, quinoa, goji berries and kale.
The lack of consensus on what “superfood” is allows one to label any food or product with the label of "superfood", especially in stores or restaurants for marketing purposes. Such sales strategy may be misleading to consumers. For example, coconut oil is often labelled as a "superfood" across retail stores, however it is high in saturated fat, which is associated to increase LDL-cholesterol levels subsequently increasing risk in cardiovascular diseases and stroke. Therefore, consumers ought to be cautious about food described as “superfood”. At the end of the day there is no “good” or “bad”food, one should focus on his/her whole diet. The consumption of “superfoods ”alone may not allow us to achieve our daily nutritional requirements. Embarking on a healthy lifestyle, incorporating a variety of whole foods, focusing on a wide array of fruits and vegetables, however, would result in a "super" diet!
C: Chinese medicine theory believes that the natures and healing effects of food should be complement the body type in order to effectively maintain health. Simply eating more of something may not only achieve nothing, but potentially lead to adverse effects. In general, it is recommended to have an appropriate amount of intake that are mild in nature and suitable for all body types, such as rice, carrots, corn, potatoes, and pork.
When it comes to turmeric, it has been labeled as a "superfood", and it can relieve inflammation and improve body immunity . It is warm in nature in Chinese medicine theory and has the effect of promoting qi and activating blood circulation. Excessive consumption can lead to symptoms such as canker sores, constipation, pimple and sore throat. It is especially not suitable for those with heat-related body types. Just because it is a "superfood" does not mean that it is suitable to consume all the time. Another example is beetroot. Many women mistakenly believe that eating this red ingredient can replenish blood and qi. In reality beetroot has the effect of promoting blood circulation. If those with asthenic qi and blood eat too much, the body ends up exhausting qi and blood causing dizziness symptoms. Many people have heard that the fish maw can nourish body and improve skin quality. But if you eat too much, it may lead to phlegm and indigestion symptoms. It is important not to generalize whether an ingredient is healthy or not, but rather you should be familiar with your own body condition. Choose ingredients according to your body type, understand the natures and effects of what you are consuming to achieve a good diet and strengthen health.
saturated fat好不好 在 小小藥罐子 Facebook 的精選貼文
【聖誕節鉅獻:巧克力,做聖誕禮物,好不好?】
今天是冬至,同時便代表已經開始踏入聖誕節……
說到聖誕節,自然便離不開聖誕禮物,那麼,大家準備好聖誕禮物未?
那麼,這會不會是大家心目中的聖誕禮物?
……
每逢聖誕節,便是角色扮演的日子,做一做聖誕老人,派一派聖誕禮物……
自古以來,送禮,是一門高深的學問。
一份稱心的禮物,往往能夠體現送禮者背後的心思,有助增進雙方的感情,促進彼此的關係。
送禮者,豈能不慎?
舉一些例子……
送樓不送門匙、送車不送車匙,無疑是「君子可欺以其方(《孟子.萬章上》)」,恐怕,只有欠揍的份兒。
同理,請蠶豆症人士吃蠶豆、請糖尿病人士吃糖水,無疑是當著矮人說矮話,恐怕,只有掃興的份兒。
至於,如果是女朋友的話,用高達模型,作為今年的聖誕禮物……唔……在一般的情況下,恐怕,過得了今年的聖誕節,過不了明年的情人節……
一般而言,如果人們真的抓破頭,還是想不到一份體貼的聖誕禮物,便可能會想到一個標準答案——巧克力!
巧克力,作為一件送禮佳品,背後的原因,主要有以下三個:
一,放諸四海皆準,簡單說,送禮對象,較少受到限制,不論性別、不問年齡,男女不拘、老小咸宜,韶顏稚齒,可以送,頭童齒豁,還是可以送,基本上,除了齒牙動搖(韓愈《祭十二郎文》)外,大多數人,皆可以成為送禮的對象,所以,巧克力,自然是送禮的熱門選項。
二,民以食為天,不管是聯誼聚會,還是交際應酬,總是離不開聚餐,所以,聖誕節,當然不能沒有聖誕大餐。巧克力,作為一種食品,不但可以作為派對小食,還可以作為餐後甜品,點綴一下聖誕氣氛,自然是送禮的熱門選項。
三,如果遇到一些人,真的不喜歡吃巧克力的話,問題還是不大,因為,待到情人節的時候,可以作為情人節禮物,不但沒有浪費寶貴的資源,而且能夠表達甜蜜的愛意,達到一石二鳥、一魚兩吃的效果……哈哈……(首先,當然要留意賞味期限!)
好吧!說了這麼多,現在,藥罐子不妨從健康的角度上,看一看巧克力,是否一份適合的聖誕禮物吧!
在成分上,巧克力,蘊含豐富的苯乙胺(Phenyl ethylamine, PEA),作為一種神經傳遞介質(Neurotransmitter),能夠產生一種亢奮的感覺,製造一種「觸電」的感覺。不管是明愛,還是暗戀,不管是單戀,還是相戀,不管是舊愛,還是新歡,透過兩性間的眼神交流、身體接觸,大腦會分泌苯乙胺,沿著中央神經系統,增加體內的呼吸率和心率,造成心跳加速、皮膚潮紅、身體發熱、掌心冒汗、心情緊張、情緒激動、意亂情迷的現象,產生一種浪漫、激情的感覺。
誠然,巧克力,是愛情的催化劑。熱戀的時候,送巧克力,可以讓人產生一種興奮、甜蜜的感覺,在相當程度上,的確存在科學根據的。
所以,如果是情人、戀人、愛人的話,巧克力,的確是一份不錯的聖誕禮物。
如果大家希望可以過一個甜蜜的聖誕節的話,巧克力,看來,是一個不錯的選項。
除此之外,巧克力還蘊含豐富的可可鹼(Theobromine)、咖啡因(Caffeine),除了能夠提神外,還能夠產生一種興奮的感覺,所以,或許,可以作為一種減壓的食品。
還有,一些巧克力,蘊含豐富的可可豆(Cocoa),裡面蘊含豐富的黄酮醇(Flavonol)。黄酮醇,作為一種抗氧化劑,在人體內,擁有抗氧化的功效,理論上,能夠減少體內俗稱「壞膽固醇」的低密度脂蛋白膽固醇(Low-density lipoprotein cholesterol, LDL-C)進行氧化,同時抑制血小板聚集,延誤動脈粥樣硬化(Atherosclerosis),從而減少出現血栓的機會,雖然暫時沒有充足的證據佐證,但是,一般相信,可以減少維持健康血壓、促進心臟健康,減少罹患心臟病的風險。
在文獻上,一項回顧,顯示巧克力還可能會輕微改善血壓。
除此之外,一項綜合了20項人數高達856個研究對象的研究指出,相較不含可可豆的食品而言,蘊含豐富可可豆的食品,在20項研究裡,可以顯著降低收縮壓(Systolic blood pressure, SBP),在其中19項研究裡,可以顯著降低舒張壓(Diastolic blood pressure, DBP)。
在選擇上,一般而言,每100g的黑朱古力,平均蘊含500-2000mg的黄酮醇,白朱古力因為沒有添加可可豆,所以,幾乎沒有蘊含任何黄酮醇。相較白朱古力而言,黑朱古力擁有較高的黄酮醇含量,所以,是一個較理想的選項。
同時,巧克力,還蘊含一種稱為「硬脂酸(Stearic acid)」的飽和脂肪酸(Saturated fat)。硬脂酸,跟其他飽和脂肪酸不同,一般相信,不會影響體內的膽固醇水平,產生中性作用,既不升高膽固醇,也不降低膽固醇,所以,理論上,不會增加罹患心血管病症的風險,不過,暫時還沒有太多的證據,還需要進一步的研究,才能確切肯定硬脂酸對心血管系統的影響。
當然,實際上,巧克力,同時蘊含大量的熱量、脂肪,一般而言,每100g的巧克力,平均熱量,高達545大卡(kcal),平均脂肪,高達30g,而且,在製造的過程裡,還會添加大量的糖分,所以,大量攝取的話,便會增加肥胖的風險,對心血管系統,還是會構成負面的影響。
最重要的是,保護心血管系統、預防心血管病症,巧克力,可能是其中一個選項,但是,不會是唯一一個選項。
所以,真的要說的話,不管是罹患心血管病症,還是處於高風險的人士,巧克力,未必是一個最理想的選項。
除此之外,因為巧克力蘊含可可鹼、咖啡因,所以,過量攝取的話,便會增加出現一些不良反應的機會,例如胃灼熱、胃炎、失眠、焦慮、尿頻、心律不整。
少吃多滋味,多吃壞肚皮,對於一些關注健康的看倌而言,這些巧克力,或許,還是點到即止,點綴一下氣氛,便好了。
最後,藥罐子祝大家聖誕節快樂!Merry Christmas!