糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調

苼莛生技雜誌 > Body > 糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
  • 1 6 月, 2023
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雖然「糖」能讓人感到幸福快樂，卻容易害妳身體慢性發炎、蛋白質失效，尤其日常有許多隱形的添加糖，只要一杯珍奶就遠遠超過每日糖分攝取量！攝取過多糖對於我們的身體健康具有危害，除了容易蛀牙外，還會誘發胰島素抗性，增加肥胖和代謝症候群機會、引發慢性炎症反應，並使血壓、血糖、血脂升高，增加心血管疾病機率，還會加速身體老化、造成皮膚的痘痘和皺紋問題，甚至大幅增加癌症的風險。

尤其對於小朋友而言，糖的危害更加嚴重！研究表明，過量的糖分攝入與注意力不集中、學習困難和行為問題有關。糖的高飲食可造成血糖波動，可能導致小朋友在學校或日常活動中的專注力下降，影響他們的情緒和行為表現，甚至對小朋友腦部的記憶和學習皆產生負面影響。因此，我們需要仔細了解日常每天的糖分攝取量與限制，更好地掌握正確的飲食習慣，一起守護自己和家人的健康！

成人每日糖分攝取量建議

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
每日成人糖分攝取量建議

根據世界衛生組織（WHO）的建議，每日攝取的精緻糖（添加糖）應低於每日總熱量的10%，對於一個成年人，這相當於約50克的糖分（約12茶匙）。

然而，考慮到現代社會高油、高糖、高鹽的飲食習慣以及食品加工業添加糖的比重增加，WHO在2015年3月將建議下修至理想的5%標準，約為25克（約6茶匙）。根據台灣人的平均值，成年男性每天攝取的精緻糖不宜超過25克（約6茶匙），女性約20克。

精緻糖（添加糖）指的是食品製造業、廚師或消費者自己加入食物中的果糖或蔗糖，包括蜂蜜中的糖，特別是飲料中的添加糖，並非人體每日所需營養。因此，我們可以運用「不超過每日熱量5%」的標準，檢視自己所攝取的飲料或甜點的糖量是否超出標準值。

根據「不超過每日熱量5%」標準，計算妳的每日糖量限制

1.確定每日活動量

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
確定每日活動量

先確定妳的每天活動量屬於輕度工作、中度工作或重度工作。

2.根據BMI範圍，判斷體重是否正常

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
根據BMI範圍，判斷體重是否正常

BMI＝體重(公斤)÷身高(公尺)÷身高(公尺)

以身高160公分、體重50公斤的人為例，那麼她的BMI就是50/1.6²=19.5，體重正常，以此類推下去計算。

3.依照每天活動量和體重程度，計算出每日總熱量

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
依照每天活動量和體重程度，計算出每日總熱量

根據每天活動量(輕度工作、中度工作、重度工作)及為了調整體重至健康體重，可計算每日建議攝取總熱量。

舉例來說，一名身高160公分、體重50公斤的女性上班族，屬於輕度工作者、體重正常，那麼她的每日建議攝取總熱量就是30 × 50 = 1500大卡。

4.計算出每日糖分攝取上限

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
依照每人每日總熱量，可以計算出每日精緻糖的攝取量上限。

依照每人每日總熱量，可以計算出每日精緻糖的攝取量上限。

舉例來說，一名身高160公分、體重50公斤的女性上班族，剛剛已經計算出她的每日攝取總热量為30 × 50 = 1500大卡，因此可以進一步算出她的每日糖分攝取量為1500大卡 × 5% / 4 = 18.75公克，所以這名女性上班族一天食用的精緻糖，不應超過18.75公克。

兒童和青少年每日攝取糖量上限

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
根據美國心臟協會（AHA）的建議，
2歲至18歲的兒童和青少年每天的添加糖攝入量應限制在25克（6茶匙）以下

根據美國心臟協會（AHA）的建議，2歲至18歲的兒童和青少年每天的添加糖攝入量應限制在25克（6茶匙）以下。此外，由於含糖飲料被視為導致肥胖流行的主要原因之一，因為它們通常含有高量的添加糖。例如，一瓶20盎司（567ml）的蘇打水中就含有超過16茶匙的添加糖。因此，AHA還建議限制含糖飲料的攝取量，每周不超過8盎司（236ml）。

此外，AHA也聲明，兩歲以下的兒童不應該食用任何添加糖分的食物或飲料，這是因為幼兒時期是建立健康飲食習慣的關鍵時期，避免過多的添加糖有助於保持健康體重和預防慢性疾病的發生。

妳是「糖世代」的人嗎？符合以下任2項就算！

「糖世代」形容當前世代普遍依賴和過度攝入高糖食品的現象，只要妳工作壓力大或不開心時就想吃甜食紓壓、飯後還會來杯手搖飲，不知不覺就攝入許多隱形的糖分而不自知，就可能落入糖世代的甜蜜陷阱，對健康造成負面影響！

如果妳符合以下任2項就算「糖世代」的人，需要特別留意：

1.喜歡喝含糖飲料：飯後會想來杯手搖飲、含糖飲料，每週至少3次以上

2.喜歡吃甜食：每2天至少會吃1次精緻甜點（包括餅乾、糖)

3.喜歡吃勾芡料理：例如：羹湯、麵線、蚵仔煎

4.每週有小酌、喝酒習慣：每週會喝1-2次（包含各種酒類）

5.幾乎整天沒有吃全穀雜糧：主食都選擇精緻醣類，如：白飯、麵包等

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
每週有小酌、喝酒習慣，就可能落入糖世代的甜蜜陷阱

科學報告：吃「糖」讓全身發炎，比抽菸更可怕！

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
科學報告：吃「糖」讓全身發炎，比抽菸更可怕！

世界衛生組織（WHO）曾調查了23個國家人口的死亡原因後指出，過量食用糖的害處還超過吸菸。這項調查結果還指出，長期嗜高糖食物的人，平均壽命要比正常飲食的人減少10到20年，世界組織還因此提出了「戒糖」的口號。

權威期刊《自然》（Nature）上發布的《公共衛生：糖的毒性真相》文中提及，在依賴性心理和生理上，糖和酒精，甚至和毒品上癮都是一模一樣的，所以很多科學家都把糖稱為「合法的毒品」。

衛福部國民健康署更指出，攝取過多的糖分，會對身體造成危害，例如誘發「胰島素阻抗」，長期下來，胰臟可能會產生疲乏，導致肥胖和代謝症候群、糖尿病、心血管疾病或癌症的風險。在《日本醫師的減醣提案》中的日本醫師指出，糖會擾亂自律神經與腸道菌叢平衡，並引起全身各處的炎症，甚至讓蛋白質糖化後失去原本的功效，增加關節炎、肌肉衰退和筋骨疼痛的機率。

糖會擾亂自律神經與腸道菌叢平衡，造成腸道微生物失衡

高糖飲食可能對免疫系統有負面的影響，阻礙免疫功能。有研究表明，過量攝入糖與炎症反應和免疫力下降有關，因為高糖飲食會導致血糖水平的劇烈波動，引發炎症過程，進而干擾正常的免疫功能。還一些研究發現，攝入過多的糖可能抑制白血球的功能，降低身體抵抗病原體和惡性細胞的能力。

兒童愛吃糖？研究證明：損害大腦學習和記憶

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
兒童愛吃糖？研究證明：損害大腦學習和記憶

AHA的文章中更提及，過量的添加糖攝取對孩子有諸多的健康危害，導致孩童肥胖風險增加，進而使血壓升高、增加心臟疾病的風險。再者，過重的兒童有胰島素阻抗的機率也較高，導致身體對胰島素的反應變得異常，日後恐發展成第二型糖尿病。因此，過量攝取添加糖對孩童的健康有著多方面的危害，除了增加肥胖風險、蛀牙可能，進而導致血壓升高和心臟疾病風險增加之外，還存在著其他潛在的問題。

過量攝取添加糖對孩童的健康有著多方面的危害，增加蛀牙可能

美國喬治亞大學與南加州大學共同進行一項新研究，研究人員將幼鼠分兩種餵養方式，一部份是正常飲食，另一部份則是提供11%的糖溶液（相當於一般市售的含糖飲料）。結果發現，在情節記憶的測試下，只喝水的老鼠能順利完成任務，但喝高含量含糖飲料的老鼠則是較困難；但兩者的周圍神經皮層的記憶功能皆未受到影響。顯示出幼兒期的食用糖似乎有選擇性的損害了海馬區域的學習和記憶。

吃太多糖會損害大腦，影響認知能力與記憶力

計算每日攝取糖分的方法

以下關於計算每日攝取糖分的方法，可以更好地掌握我們的飲食。

1.注意食物的營養標示

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
注意食物的營養標示

購買食物前，先閱讀食物背後的營養標示非常重要，因為它們提供了有關食品中的糖分含量，需要特別注意以下幾點：

  • 查看總糖分：食物營養標示會標註每份食物中的總糖分含量，購買前要確保注意每份食物所含的糖分，並開始換算一天攝取量的上限。
  • 比較不同品牌：當妳購買相同類型的食品時，可以比較不同品牌的糖分含量，並選擇糖分含量較低的選項。
  • 瞭解不同類型的糖分來源：食物營養標示通常列出了不同類型的糖分，例如蔗糖、果糖、葡萄糖等，有助於了解食物中糖分的來源。
  • 使用糖分計算工具或應用程式

2.使用糖分計算工具或應用程式

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
使用糖分計算工具或應用程式

現在科技可以幫助我們更方便地追蹤糖分攝取量。妳可以使用糖分計算工具或應用程式，幫助妳更加方便地計算食物的糖分含量、找到不同食物中的糖分來源，快速知道每日攝取的糖分是否超標，進而獲得有關糖分的相關資訊並設定目標。

3.追蹤每日的糖分攝取量

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
追蹤每日的糖分攝取量

除了計算每餐的糖分，追蹤每天累積攝取的糖分也是重要的，定期檢查飲食日記或使用健康追蹤應用程式，以確保每天的糖分攝取在合理範圍內。

  • 飲食日記：記錄每天攝取的食物和飲料，並標明其中的糖分含量。
  • 健康追蹤應用程式：使用健康追蹤應用程式，可以記錄妳每日攝取的糖分，並提供圖表和統計數據，幫助妳監控自己的糖分攝取。
  • 定期檢查身體：定期檢查妳的身體健康狀況。

瞭解「精製糖」：高糖分、高熱量、毫無營養

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
「精製糖」高糖分、高熱量、毫無營養

「糖」包括葡萄糖、果糖、蔗糖、半乳糖、乳糖等單醣和雙醣，這些糖在化學結構上略有差異，並且具有不同程度的甜味。

我們在日常飲食中獲取的糖分，除了來自水果、牛奶等天然食物外，還有很大一部分來自額外添加的糖，也就是精製糖（refined sugar），意指並非食物本身的天然糖分，而是以加工方式精製過的加工糖，比如蔗糖、黑糖、蜂蜜和高果糖玉米糖漿等，這些糖通常是提供甜味、增加口感或改善食品質地。

這類含有精製糖的零食、點心和飲料通常糖分較高，使得產品具有更加可口和吸引人的味道，然而，精緻糖往往也含有較高的熱量和油脂，幾乎沒有營養價值，只提供空無營養的能量，會對健康產生負面影響，需要控制攝取量。

手搖飲含糖量爆表！一杯珍奶就遠超糖分攝取上限

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
手搖飲含糖量爆表！一杯珍奶就遠超糖分攝取上限

台灣手搖飲料店隨處可見，而這些手搖飲的含糖量實際上非常驚人！以常見的珍珠奶茶為例，依據食藥署食品營養成分資料庫，一杯700毫升的「全糖去冰珍珠奶茶」，約有658大卡的熱量，等於一碗飯的澱粉含量、約20克的油脂含量、含糖量近62公克（約12顆方糖），只要一天一杯就超過每日糖攝取上限的2、3倍，還佔據了每日所需熱量的約50%左右。

隱形的甜味毒藥最可怕！常見隱含糖分的食品

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
日常有許多食品中含有隱藏的糖分，容易被我們忽略

日常有許多食品中含有隱藏的糖分，以下是容易被我們忽略，但其實隱藏許多糖分的食物：

  • 糖果和甜點：包括糖果、巧克力、餅乾和蛋糕等。
  • 飲料：汽水、現打果汁、罐裝飲料、能量飲料和含糖咖啡等。
  • 養生飲品：膠原蛋白飲、四物飲、人參飲、纖體飲等。
  • 料理：煙燻燒肉、滷味。
  • 小吃類：蔥油餅、麵線、肉羹、潤餅、春捲等。
  • 甜內餡：果醬、巧克力醬和焦糖醬等。
  • 醬料：番茄醬、醬油、沙茶醬、甜麵醬、味醂等。
  • 乳製品：含糖的優酪乳和優格、冰淇淋和乳酪等。
  • 加工食品：包括甜不辣、魚丸、香腸、火腿、肉鬆、麥片、麵包、餅乾和糕點等，許多加工食品中都含有隱藏糖分，因此在選購食品時應仔細閱讀標籤並注意總糖分含量。

打造減糖環境 讓兒童遠離添加糖危害

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
打造減糖環境 讓兒童遠離添加糖危害

維護兒童的健康，需要關注日常的糖分攝取量，還要特別注意：

  • 提供兒童均衡的飲食，包括蔬菜、水果和全穀物食品。
  • 熟讀營養標示，也教導孩童認識糖，可以依據台灣包裝食品的營養標示上的「含糖量」，挑選適合的食品，並帶著孩子一起閱讀食品的營養標示，了解不同產品中糖的種類和份量。
  • 選擇天然的水果而非果汁，因為果汁中含有較高的糖分，而水果是天然的糖分來源，同時含有維生素、礦物質和纖維，因此要鼓勵兒童攝取各種水果，如蘋果、橙子、葡萄等。
  • 自製點心或在甜點上選擇低糖或無糖口味，避免給兒童過多加工食品和糖果，或者可以自製健康的點心，如水果沙拉、無糖酸奶和堅果。
  • 少喝含糖飲了或限制飲料中的糖分，由於碳酸飲料和果汁含有大量糖分，需鼓勵他們喝更多的水或無糖茶，盡量避免給兒童飲用含糖飲料，如汽水和果汁飲料。
  • 主動打造減糖環境，減少家裡擺放的糖果、餅乾和零食，冰箱裡也不存放果汁和汽水，減少添加糖的誘惑。

結論：管控糖分，等同手握自己的健康掌控權

糖分精算術：計算妳和孩子的每日糖分攝取上限！警惕吃糖恐引發甜蜜殺機，害妳全身發炎老化、免疫力失調
盡量減少對加工食品的依賴，更多地選擇天然的原型食物

每天都把握糖分掌控權、好好照顧我們的身體，就等於牢牢握住自己的健康生活！妳可以從現在開始養成計算每日糖分攝入量的好習慣，減少糖分攝取並定期追蹤，更好地管理自己的日常飲食，讓身體日漸輕盈無負擔！

針對管控糖分，我們可以先留意日常的食物營養標示，注意查看糖分以及其他糖分的名稱，識別隱藏的糖分，減少購買含大量精製糖的食品。同時，盡量減少對加工食品的依賴，更多地選擇天然的原型食物，包括新鮮水果、蔬菜和全穀類食品，補充全方位的營養素。最後要特別注意生活裡的隱藏糖分，包括現打果汁、能量飲、加工食品和勾芡小吃等都含有大量添加糖，應該盡量減少攝入，轉向無糖飲料、茶或水代替，遠離糖危害，邁向健康生活。

網紅實測戒糖 皮膚的痘痘粉刺減少案例分享

戒糖2個月後，臉上粉刺痘痘明顯減少
戒糖三個月後，皮膚粉刺與痘痘問題消失
戒糖一年後泛紅痘痘有所改善

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