天氣越來越熱，很多人都想飲用含糖飲料消暑解渴。不過，衛福部國健署昨日表示，含糖飲料不但不能解渴，反而可能越喝越渴，甚至還會成為健康的敵人，比如一杯七百毫升全糖珍珠奶茶，民眾所攝取的熱量就超過標準。建議減糖生活較健康，民眾可以學習三個小技巧。
國健署指出，市售含糖飲料所含成分，多半添加糖、含糖發酵乳等，使用粉圓、芋圓、粉條、布丁等配料也多含有糖分，長期飲用狀況下，很容易造成肥胖，甚至於提高罹患代謝症候群等慢性病的風險，經常飲用含糖飲料，可說是甜蜜危機。
國健署強調，今年發布新版「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百分之十」，就以每日熱量攝取量二千大卡為例，每日添加糖攝取熱量不宜超過二百大卡，也就是五十公克糖，大約等於十顆方糖，每顆方糖含五公克糖，每公克糖可產生四大卡熱量。
國健署呼籲民眾減糖一夏，可以學習三個小技巧，技巧一就是喝白開水最好，白開水可以協助體內代謝，補充身體流失水分，因此建議成人每日飲用六至八杯水，每杯容量二百四十毫升，國小學童建議至少飲用一千五百毫升的水，並且分數次飲用，飲用時小口慢飲。運動前、中、後最好補充水分，避免脫水造成身體不適。
技巧二就是飲料聰明選，購買市售包裝飲品時，盡量選擇糖含量標示為零者，或是選擇天然果汁，民眾最好注意營養標示與成分，選擇熱量與糖量比較低、比較無負擔的包裝飲料；購買手搖飲料時，仔細看店家提供的標示，選擇無糖或微糖，並減少配料添加比較好。
技巧三就是原味乳好健康，原味乳的糖並非額外加入添加糖，算是飲品好選擇之一。「國民飲食指南」建議每日攝取一點五至二杯，每杯容量二百四十毫升原味乳，包括鮮乳、原味保久乳等。
The weather is getting hotter and hotter, and many people want to drink sugary drinks to quench their thirst. However, the National Health Department of Weifu said yesterday that sugary drinks can not only quench their thirst, but may become more thirsty and even become a healthy enemy. For example, a cup of 700 ml full-sugar pearl milk tea, the people's intake of heat exceeds the standard. . It is recommended that life with sugar reduction be healthier and people can learn three tips.
According to the National Health Service, most of the ingredients in the market for sugary drinks are added with sugar, sugar-containing fermented milk, etc., and ingredients such as powder round, round, vermicelli, pudding, etc. also contain more sugar. Under long-term drinking conditions, it is easy to cause obesity. Even raising the risk of chronic diseases such as metabolic syndrome, drinking sugary drinks often can be said to be a sweet crisis.
The National Health Department has emphasized that this year's new "National Dietary Indicators" will be added for the first time. "In the daily diet, the amount of added sugar should not exceed 10% of the total calories", and the daily calorie intake is 2,000 kcal. For example, the daily intake of sugar intake should not exceed 200 calories, that is, 50 grams of sugar, which is equal to ten cubes of sugar. Each cube of sugar contains five grams of sugar, and each kilogram of sugar can produce four calories.
The National Health Department appeals to the public to reduce sugar for a summer. You can learn three tips. The first skill is to drink boiled water. The boiled water can help the body to metabolize and replenish the body. Therefore, it is recommended that adults drink six to eight glasses of water a day. With a capacity of 240 ml, the primary school children recommend drinking at least 1,500 ml of water and drinking it in small portions. It is best to add water before, during and after exercise to avoid dehydration and cause discomfort.
The second skill is to choose a beverage. When buying a commercially available packaged beverage, try to choose a sugar content that is zero, or choose a natural juice. People should pay attention to nutrition labels and ingredients, and choose low calorie and sugar. Packing drinks; when buying hand-cranked drinks, carefully look at the labels provided by the store, choose sugar-free or micro-sugar, and reduce the addition of ingredients.
The third skill is that the original taste milk is good and healthy. The sugar of the original taste milk is not added with added sugar, which is one of the good choices for drinks. The National Dietary Guidelines recommend taking one to five to two cups a day, each with a capacity of 240 ml of plain milk, including fresh milk and original long-lasting milk.
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