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研究顯示:垃圾食物 孩子愈吃愈笨
【台灣醒報 記者 郭庚儒 台北報導】2013年2月18日 吃垃圾食物會變笨!澳洲研究調查發現,2歲以下幼兒,愈常攝取豆類、蔬果的兒童智商愈高,常吃高油糖鹽食物的兒童,則智商愈低。董氏基金會食品營養組主任許惠玉表示,孩子從小的飲食與智力發展、肥胖有密切相關,吃愈多垃圾食物,不但妨礙孩子的智力發展,更影響學習能力。 董氏基金會引述澳洲阿德萊德大學2012年調查1萬3978位兒童的飲食型態,並在8年後追蹤7097位兒童進行智力測驗,結果發現,幼童在2歲前有哺餵母乳、多攝取豆類、水果,比吃零食、飲料、醬料等高油糖鹽類食物的兒童智商高,研究顯示,家庭提供的飲食營養品質,可能影響兒童的腦部和智力發展。 國內的國民營養調查也顯示,國小學童多攝取營養密度高的食物,學習力可提升3至5倍,而喜歡高油糖鹽食物,或是不喜歡吃蔬果、奶類等食品的國小學童,學習不良的現象約高出1.8倍,若以上2種狀況都有的學童,更高出約2.8至4.8倍。 許惠玉表示,高油糖鹽食物的營養成分不足,熱量卻很高,不但會造成肥胖,更增加腸胃負擔,容易讓學童上課時沒精神、注意力不集中,因此學習力變差。她建議,家長可準備無加工及未精製食物當孩子的早餐,如糙米飯糰、全麥三明治,搭配水果、低脂牛奶和無糖豆漿等,代替高油糖鹽的蔥油餅、可頌、蛋糕捲和奶茶等。 董氏基金會也提出「垃圾食物4不原則」,包括家中不放、學校不賣不健康食品;不主動提供孩子不健康食物,勿當作獎賞;不在孩子面前吃不健康食物;不要對孩子使用「禁止」或「不准」吃等負面字眼,並節制吃的「頻率」及「量」。 圖說:高油糖鹽食物營養成分不足,熱量卻很高,容易造成肥胖,增加腸胃負擔。 |
垃圾食品 (Junk food)
垃圾食品 (Junk Food,或稱垃圾食物)指被認為不健康或者僅含少量營養物質的食品,常見的垃圾食品包括:漢堡、披薩、糖果、碳酸飲料、馬鈴薯片、薯條以及鹽漬品等。 許多政府組織認為食用過多垃圾食品不利於飲食均衡,容易使人肥胖。由於垃圾食品的脂肪和糖的含量很高,可以導致肥胖症、蛀牙、人類內臟癌、增加罹患2型糖尿病和心臟病等疾患的機率。垃圾食品中蛋白質、維生素、膳食纖維的含量很低,兒童大量食用垃圾食品和軟性飲料,這些營養的攝取會相對地減少。 因為產品製造成本低、容易購買、方便消費,又因為通常富含脂肪或鹽糖等針對口感而調配的成分,較易使人食用成癮。垃圾食品通常不含營養物質而只含有很高的熱量和一些用於增味(如味精)、調色、防腐等的食品添加劑,因此保存期限可較長,也不需冷藏。 對於垃圾食品,不宜多吃,否則就易有損健康。 |
The Five Absolute Worst Foods You Can Eat
By Dr. Mercola October 18, 2003 (1) Doughnuts Doughnuts are fried, full of sugar and white flour and most all varieties contain trans fat. Store-bought doughnuts are made up of about 35 percent to 40 percent trans fat, and an average doughnut contains about 200 to 300 calories, mostly from sugar, and few other nutrients. Trans fats, found largely in commercially prepared baked and fried foods, have become notorious in recent years because they not only raise "bad" LDL cholesterol, but also lower levels of heart-healthy HDL cholesterol. High trans-fat intake has been linked to coronary heart disease, in which fatty plaques build up in the heart arteries, sometimes leading to a heart attack. (2) Soda One can of soda has about 10 teaspoons of sugar, typically in the form of high fructose corn syrup, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. I can't think of any good reason to ever drink it. The diet varieties are even worse, as they are filled with harmful artificial sweeteners like aspartame and/or sucralose. Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease, yet the average American drinks an estimated 50 gallons of soft drinks each year. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies. (3) French Fries (and Nearly All Commercially Fried Foods) Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur. Anything that is fried, even vegetables, has the issue of trans fat and the potent cancer-causing substance acrylamide. Animal studies have shown that exposure to acrylamide increases the risk of several types of cancer, and the International Agency for Research on Cancer considers acrylamide a "probable human carcinogen." It has also been linked to nerve damage and other neurotoxic effects, including neurological problems in workers handling the substance. While this chemical can be formed in many foods when they're heated to a temperature above 120 degrees Celsius (248 degrees F), French fries and potato chips are the biggest offenders. (4) Chips Most commercial chips, and this includes corn chips, potato chips, tortilla chips, you name it, are high in trans fat. Many also contain genetically engineered ingredients. Fortunately, some companies have caught on to the recent media blitz about the dangers of trans fat and have started to produce chips without trans fat. However, the high temperatures used to cook them can still cause the formation of carcinogenic substances like acrylamide, and this risk remains even if the trans fat is removed. “Natural” chips are increasingly popular, but it’s important to realize that this means very little in terms of its health impact. A fried, genetically engineered corn chip is still going to wreak havoc in your body—even if it’s low in trans fat. (5) Fried Non-Fish Seafood This category represents the culmination of non-healthy aspects of food. Fried shrimp, clams, oysters, lobsters, and so on have all the issues of trans fat and acrylamide mentioned above, plus an added risk of mercury. Seafood is loaded with toxic mercury and shellfish like shrimp and lobsters can be contaminated with parasites and resistant viruses that may not even be killed with high heat. These creatures, considered scavenger animals, consume foods that may be harmful for you. Farmed seafood may be even worse than wild-caught, as they’re fed concoctions of antibiotics and other synthetic chemicals. Eating these foods gives you a quadruple dose of toxins--trans fat, acrylamide, mercury, and possibly parasites or viruses--with every bite. The only fish I now eat is wild red Alaskan salmon that has been proven through independent lab testing to be virtually free of harmful levels of mercury and other contaminants. |