炎炎夏日，很多人都會想透過一杯清涼又甜蜜的含糖飲料來消暑，但含糖飲料不但不能解渴，反而可能越喝越渴，還會成為健康的敵人。根據國健署103-106年「國民營養健康狀況變遷調查」結果顯示，分別有高達91.7%的國小學童、94.8%國中生、90.9%高中生、74.7%的19-64歲成人及40.5%的65歲以上老年人，每週至少喝1次含糖飲料，且其中4成民眾每週至少喝7次以上。該署提醒，市售含糖飲料所含成分多半為添加糖、含糖發酵乳等，使用的配料（粉圓、芋圓、粉條、布丁等）也多含有糖分，長期飲用的狀況下，很容易造成肥胖及提高罹患代謝症候群等慢性疾病的風險。
一杯700cc全糖珍珠奶茶熱量就超標
因應全球減糖趨勢與維持國民健康目的，國民健康署於107年發布新版「國民飲食指標」，首次增列「每日飲食中，添加糖攝取量不宜超過總熱量的10%」，以每日熱量攝取量2000大卡為例，則每日添加糖攝取熱量不宜超過200大卡，也就是50公克糖（約10顆方糖，每顆方糖含5公克糖，每公克糖可產生4大卡熱量），以國人常飲用的市售700毫升「全糖」手搖飲料為例，「綠茶多多」的添加糖含量超過70公克（熱量約280大卡）、珍珠奶茶及烏龍奶茶的添加糖含量超過60公克（熱量約240大卡），因此僅飲用一杯即超過每日攝取量上限。
因應酷夏到來，國健署也推出了減糖生活3技巧：「喝白開水最好」、「飲料聰明選」、「原味乳好健康」，幫助民眾掌握技巧，聰明選擇消暑飲品，輕鬆無負擔度過盛夏時光。
技巧一、「喝白開水最好」：
白開水可以協助體內代謝，並補充流失之水分，因此建議成人每日飲用6至8杯水（每杯240毫升），國小學童建議至少飲用1500毫升的水，並且分次喝，飲用時小口慢飲，而在運動時，於運動前、中、後皆補充水分，避免因脫水造成身體的不適，另外也可以嘗試自製無添加糖的風味飲品，如水果茶、花草茶等。
技巧二、「飲料聰明選」：
購買市售包裝飲品時，選擇糖含量標示為0者最健康，或是選擇天然果汁較健康，建議民眾可仔細看營養標示與成分，選擇熱量與糖量較低、較無負擔之包裝飲料；購買手搖飲料時，仔細看店家提供的標示，選擇無糖或微糖，並減少配料的添加。
技巧三、「原味乳好健康」：
原味乳的糖並非額外加入之添加糖，是飲品的好選擇之一。根據國民健康署於107年公布之「國民飲食指南」，建議每日應攝取1.5至2杯（每杯240毫升）原味乳（鮮乳、原味保久乳等）。原味乳中含鈣質、蛋白質與多種維生素，由於國人飲食中鈣質攝取量大多不足，每日攝取1.5-2杯乳品類是最容易滿足鈣質需求的方法，而一般調味乳皆含添加糖，因此建議民眾選擇原味乳。
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In the hot summer, many people want to cool off through a cup of cool and sweet sugary drinks, but sugary drinks can not only quench their thirst, but may become more thirsty and become a healthy enemy. According to the results of the National Health Service's 103-106 National Nutritional Health Change Survey, there are 91.7% of primary school children, 94.8% of middle school students, 90.9% of high school students, 74.7% of 19-64 year olds and 40.5%. Older people over the age of 65 drink at least one sugary drink a week, and 40% of them drink at least 7 times a week. The department reminded that most of the ingredients in the market for sugary drinks are added sugar, sugary fermented milk, etc. The ingredients used (powder round, round, vermicelli, pudding, etc.) also contain sugar, which is very long-term drinking. It is easy to cause obesity and increase the risk of chronic diseases such as metabolic syndrome.
A cup of 700cc full sugar pearl milk tea is too hot
In response to the global sugar reduction trend and the maintenance of national health, the National Health Service issued a new version of the “National Dietary Indicators” in 107, adding for the first time “In daily diet, the added sugar intake should not exceed 10% of the total calories”. For example, if the calorie intake is 2000 calories, the daily calorie intake should not exceed 200 calories, that is, 50 grams of sugar (about 10 cubes of sugar, each cube contains 5 grams of sugar, and each kilogram of sugar can produce 4 Card calories), for example, the 700 ml "whole sugar" hand-baked beverage that is often consumed by Chinese people. The added sugar content of "green tea is more than 70 grams (about 280 calories), the addition of pearl milk tea and oolong milk tea. The sugar content exceeds 60 grams (about 240 calories), so drinking only one cup exceeds the daily intake limit.
In response to the arrival of the summer, the National Health Department has also launched the 3 tips on reducing sugar life: "Best boiled water", "beverage selection", "original milk is good", helping people master skills, smart choice of summer drinks, easy and unburdened Spend the summer time.
Tip 1: "Best boiled water":
Boiled water can help the body to metabolize and replenish the lost water. Therefore, it is recommended that adults drink 6 to 8 glasses of water per day (240 ml per cup). The primary school children recommend drinking at least 1500 ml of water and drinking it in divided doses. Drink, while in exercise, add water before, during and after exercise to avoid physical discomfort caused by dehydration, you can also try to make flavored drinks without added sugar, such as fruit tea, herbal tea and so on.
Tip 2: "Beverages Smart Choice":
When purchasing commercially available packaged drinks, choose the sugar content as the healthiest, or choose the natural juice to be healthier. It is recommended that the public can carefully look at the nutrition labels and ingredients, and choose the packaged beverages with lower calories and less sugar and less burden; When buying a shake drink, look carefully at the label provided by the store, choose sugar-free or micro-sugar, and reduce the addition of ingredients.
Tip 3: "Original taste is good for health":
The sugar of the original milk is not an added sugar, it is one of the best choices for drinks. According to the National Diet Guidelines published by the National Health Service in 107, it is recommended to take 1.5 to 2 cups (240 ml per cup) of raw milk (fresh milk, original long-lasting milk, etc.). The original milk contains calcium, protein and multivitamins. Because most of the calcium intake in the diet is insufficient, daily intake of 1.5-2 cups of milk is the easiest way to meet the demand for calcium. Therefore, it is recommended that the people choose the original flavor milk.
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