tag:blogger.com,1999:blog-84202390768074560482024-03-19T16:05:21.235+08:00我不是營養「獅」伍卉苓,馬來西亞國立大學營養學學士,馬來西亞理科大學運動科學碩士。曾服務於Food and Nutrition Specialists與新加坡心臟基金會,現為私人執業營養師,也是素食者,專為素食者提供營養諮詢服務。因為喜歡教學,因緣具足下成為新加坡中醫學研究院兼職講師。新加坡《健康No.1》專欄作者,也為馬來西亞《慈濟世界》與台灣《慈濟月刊》撰寫文章,著有《Smart Foods for Tweens》、《Fit not Fat》、《營養蔬國》與《用腦袋來吃飯》。不工作的日子,喜歡閲讀,也藏這小空間自在寫文。伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.comBlogger39125tag:blogger.com,1999:blog-8420239076807456048.post-2871781991287488502024-02-19T07:38:00.006+08:002024-02-20T12:25:51.220+08:00減肥,間歇不間歇?<p> </p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaAlOlWmLMJQcbjixuuLCiwc4KtqWAqxSVuVjX596AZA-zdWmNnpu-_WZkUe7NnRHrlntq9F7hfQteF2MtLsrbTNTZOCItxgJCRz8kOG9wbJXuEbCtA50BsDtqWeDcETUSzDe7eSLAlnuEdI5IJJP9iwJgBOrbpjgr8Jh1xD8anwPgDhrdbP2qTwqapsM/s4590/total-shape-wKnLfKFZgqk-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2704" data-original-width="4590" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaAlOlWmLMJQcbjixuuLCiwc4KtqWAqxSVuVjX596AZA-zdWmNnpu-_WZkUe7NnRHrlntq9F7hfQteF2MtLsrbTNTZOCItxgJCRz8kOG9wbJXuEbCtA50BsDtqWeDcETUSzDe7eSLAlnuEdI5IJJP9iwJgBOrbpjgr8Jh1xD8anwPgDhrdbP2qTwqapsM/s320/total-shape-wKnLfKFZgqk-unsplash.jpg" width="320" /></a></div><br /><div style="text-align: center;"><span style="font-family: PMingLiU, serif;">Photo by </span><a href="https://unsplash.com/@totalshape?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash" style="font-family: PMingLiU, serif;">Total Shape</a><span style="font-family: PMingLiU, serif;"> on </span><a href="https://unsplash.com/photos/a-blue-plate-with-the-words-burn-fat-spelled-on-it-wKnLfKFZgqk?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash" style="font-family: PMingLiU, serif;">Unsplash</a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><p></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">朋友皆知我是早起的鳥兒,邀約我聚</span><span lang="ZH-TW" style="font-family: SimSun; line-height: 150%; mso-ascii-font-family: PMingLiU; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: PMingLiU;">餐</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">時都主動把時間訂在早上。與數年沒見的朋友約了在一家咖啡廳,本打算與朋友快樂共進早餐,誰知對方一到就神秘地笑著說:「我在實行</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">168<span lang="ZH-TW">間歇性斷食</span>(Intermittent
fasting)<span lang="ZH-TW">,進食時間還沒到,只能喝黑咖啡</span></span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">……</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">」</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">間歇性斷食是當今流行的減肥法,方法有多種,朋友口中的「</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">168<span lang="ZH-TW">」也許讓一些讀者聽得一頭霧水,簡單來説,她每天禁食</span>16<span lang="ZH-TW">個小時,中午</span>12<span lang="ZH-TW">點開始到晚上</span>8<span lang="ZH-TW">點這特定的</span>8<span lang="ZH-TW">個小時内可自由進食。</span>8<span lang="ZH-TW">點後開始禁食,一直到翌日的</span>12<span lang="ZH-TW">點才能吃。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span><span lang="ZH-TW">「你早上</span>6<span lang="ZH-TW">點就得起床準備一家人的早餐,陪孩子走一公里路去上學,回家後又得處理極消耗體力的家事,你不餓嗎?」我一邊好奇問,一邊輕輕切下一小塊蘑菇送入嘴裏。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">「當然餓啊!」</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">把香噴噴的熱食一口口往嘴裏送的我看著飢腸轆轆的她堅持靠著意志力忍飢受餓,尷尬、不捨等複雜的情緒莫名湧上心頭。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">「聆聽身體的訊息不是比較重要嗎?」</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">「忍一忍就過去了</span></span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">……</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">」</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">每個人的身體都是獨特的,曾與另一位用間歇性斷食減肥的朋友聊,他的早午餐一同吃,但,在辦公室工作的他平日運動量不足,斷食期間沒飢餓感。儘管甩掉幾公斤體重,但久坐不動的生活方式並不利健康。</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">二者在間歇性斷食前與後的熱量攝取明顯不一致,午餐和晚餐保持不變,但去掉早餐。顯然的,采用間歇性斷食的人能減輕體重,不見得單純因爲限時進食這因素,也有可能是限時進食導致吃東西的時間變少了。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">舉個例子,如果一個人在傍晚</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">6<span lang="ZH-TW">點後開始禁食,必須等到隔天的</span>10<span lang="ZH-TW">點才能開始進食。假設平日晚上</span>8<span lang="ZH-TW">點上網看電視劇時須要零食和汽水相伴,在禁食期間,這習慣必須改掉。習慣改了,一整天下來的食量必然比平日少,熱量攝取隨之減少,達到減重目標是瓜熟蒂落的事。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">那,爲何有的人卻沒嘗到同樣的成功滋味呢?倘若沒做出正確的食物選擇,飲食中處處可見高熱量與高糖的食物,儘管同樣斷食</span><span style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">16<span lang="ZH-TW">個小時,在沒有做到結合均衡健康的飲食與運動的情況下,效果不顯著也不意外。值得一提,有研究指出間歇性斷食并非沒有副作用,不良反應,如:低血糖、頭暈和虛弱就出現在一些人身上,要長期維持這樣的飲食方式並不簡單。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;">我最近爲了雷射除斑的事而在網路上找資料,過多的資訊如同海嘯把我捲入,讓我想到人們容易在過量的減重資訊中迷失自己,在過多的食物選擇中判斷不了哪個適合哪個不恰當。體重超出健康範圍其實正好提供了我們直視、學習並調整飲食和運動的機會,與其隨波逐流以身試法網路上各種各樣的瘦身法,不如花時間與心思認真對待一飲一食,把運動習慣融入生活中並持之以恆,聆聽身體,方能脫胎換骨。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><br /></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHkgV_nePb0_FlGhHQIgR9UyPOyRHn9YpRKxrhLQlUZHf0PXGFHY22lb5dOawKWXLeZ5gb7yRbnpDH_rKxoPaIQjPFhjQ-vKxQ0cA5L6iSGTpUnFpMKdj3qyFvH5K7wgcbfxjf0Kto1V-TFX2hojUNWgRfYC6t1EPlAynXQpHmxrcBtgHWMUU_8ZzR8bI/s2048/IMG-20240220-WA0010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="730" data-original-width="2048" height="114" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHkgV_nePb0_FlGhHQIgR9UyPOyRHn9YpRKxrhLQlUZHf0PXGFHY22lb5dOawKWXLeZ5gb7yRbnpDH_rKxoPaIQjPFhjQ-vKxQ0cA5L6iSGTpUnFpMKdj3qyFvH5K7wgcbfxjf0Kto1V-TFX2hojUNWgRfYC6t1EPlAynXQpHmxrcBtgHWMUU_8ZzR8bI/s320/IMG-20240220-WA0010.jpg" width="320" /></a></div><br /><span lang="ZH-TW" style="font-family: "PMingLiU",serif; line-height: 150%; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-TW;"><br /></span><p></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-62413260951815366722023-12-19T18:36:00.005+08:002023-12-19T18:36:53.558+08:00The Gut-Immune Connection <p> </p><p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjEclp3l6Ij49e_6P0lWaLzIgJqoHoOqm5ZyDDC7Y3yibc8Ayp46bq01iq3dTSwg6TssRaCIZ6FfXuG_RU3frt6iI4LFCayjm6-Qvx0kV4LfhQ0-A7P1JVsa3MoUP9MUzIwDiZNoYAJf7UZAlhg6uumCUA9R1eRkjiIW8xMkqeV4nQhm30iGZqlEdNeucg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2000" data-original-width="1500" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjEclp3l6Ij49e_6P0lWaLzIgJqoHoOqm5ZyDDC7Y3yibc8Ayp46bq01iq3dTSwg6TssRaCIZ6FfXuG_RU3frt6iI4LFCayjm6-Qvx0kV4LfhQ0-A7P1JVsa3MoUP9MUzIwDiZNoYAJf7UZAlhg6uumCUA9R1eRkjiIW8xMkqeV4nQhm30iGZqlEdNeucg" width="180" /></a></div><br />最近,一名朋友少有地主動找我談腸道菌相失調帶來的各種健康問題,並給我推薦<span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">Dr
Emeran Mayer<span lang="ZH-TW">的</span></span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;"> </span><i style="mso-bidi-font-style: normal;"><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">The
Gut-Immune Connection</span></i><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span><p></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">我在兩年前讀過此書,非常受用。印象較爲深刻的是,作者建議我們吃多樣化的植物性食物,如:蔬果、豆類、堅果等,讓腸道菌相(</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">Gut microbiome</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: SimSun; letter-spacing: .35pt; mso-ascii-font-family: PMingLiU; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: PMingLiU;">)</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">獲得滋養,與腸道形成和諧關係,而非走捷徑通過吞服補充劑來達到目的。越來越多的研究讓我們了解到植物性食物的重要性,平日要是吃不足膳食纖維,將造成腸道上的微生物轉而「吃」保護人體的黏液層,使之變薄,容易引起發炎反應。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">植物性食物中的「非消化性碳水化合物」</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">(nondigestible
carbohydrates) </span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">無法被人體的酶(</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">enzymes<span lang="ZH-TW">)分解,不過,卻能被腸黏膜上的腸道菌分解利用,並代謝成短鏈脂肪酸。</span><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">過去,營養學圈子的討論多重視長鏈脂肪酸(如</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">DHA</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: SimSun; letter-spacing: .35pt; mso-ascii-font-family: PMingLiU; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: PMingLiU;">)</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">對健康的作用。腸道菌相的研究雨後春筍地湧出來後,短鏈脂肪酸也漂亮地躍上舞臺,獲得大家的關注。短鏈脂肪酸,如:丁酸</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">
</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">(butyrate)</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">,被腸道黏膜細胞用來產生熱量並加以利用,可抑制發炎反應,保持腸道健康。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">有研究顯示,短鏈脂肪酸丙酸可能有助於調節食欲,帶來飽足感的訊號。「飽足感」的出現是重要的,倘若我們一直處於肚子餓的狀態,飲食會超出需求,日子一久,體重必然會上升,增加患上慢性疾病,如:糖尿病的風險。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">猶記得,最初在學習「腦腸軸綫」</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">(Gut-brain axis) </span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">時,瞭解到腸道菌相失衡導致許多疾病相繼出現,驚訝不已,難免會自問究竟腸道菌相是「主」,或我才是「主」,甚至好奇究竟是什麽構成健康的腸道菌相呢?</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">我知道朋友向來外食,也常以餅乾、杯麵、麵包等加工食品來果腹,飲食缺乏腸道菌喜愛的膳食纖維。我懷著一顆好奇心問:「你讀完</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">Dr Emeran</span><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">的書後,有沒被成功説服多吃植物性食物,如:每一餐確保自己吃足量的蔬菜與水果?」朋友瞬間一臉尷尬,我於是轉而關心無法吃足蔬果的障礙在哪裏。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">「昨夜我準備芝士火腿三明治時發現,冰箱沒生菜也沒番茄,我就沒吃。」這障礙不難剋服,需要的是「提前計劃」。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">我習慣了騰出時間讓心安靜下來計劃一家人過幾天的飲食内容,先列出所需的食材、準備購物清單,再把食材買回來存放在冰箱裏,自然不會缺蔬果。朋友聽後笑著說:「我跟你倒反,我打開冰箱瞧裏頭有什麽食材後,再決定當晚要煮什麽。」</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">「只要從日常生活中抽出時間,思考自己當日有沒吃到足量的植物性食物,如沒達標,就把它們計劃到隔天的飲食内容中,一步步把所學的知識落實在生活中。」我對朋友這樣表示。</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p style="background: white; line-height: 22.8pt; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph; vertical-align: baseline;"><span lang="ZH-TW" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">我們即將告別</span><span style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;">2023<span lang="ZH-TW">,我在寫這篇文章前也認真反思,這一整年來的飲食内容與運動量哪裏需要改善,未來一年,該怎麽走才能比現在更好呢?每個人都只被賦予一天</span>24<span lang="ZH-TW">小時,放下手機,時間用來經營什麽,終將獲得什麽。畢竟,種豆不可能得瓜。與讀者共勉。</span></span><span lang="EN-US" style="background: white; color: #111111; font-family: "PMingLiU",serif; letter-spacing: .35pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Open Sans"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-77622210997993292732023-10-20T09:47:00.005+08:002023-10-20T10:30:02.816+08:00素食者的 Omega 3 <p><br /></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuqN14bZAmqZa6nv3_gvE9J90-2PVUHEybd4p2P22QgGAy7jU-OdqF0qAmN58nO_DLLqXmgQK6xp_c6IHLLv7yUDypGncp3Fa5U4Qjq8yvSMoEPV1oo-nuzi3nod1Kgn7lEf8H1UEQ_5YgydqiMmpiQwhpZcxF66yp9DwoUvVAY44BurXWW0JHW8mlKZY/s3684/toa-heftiba-GwcNTka16F0-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3684" data-original-width="2527" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuqN14bZAmqZa6nv3_gvE9J90-2PVUHEybd4p2P22QgGAy7jU-OdqF0qAmN58nO_DLLqXmgQK6xp_c6IHLLv7yUDypGncp3Fa5U4Qjq8yvSMoEPV1oo-nuzi3nod1Kgn7lEf8H1UEQ_5YgydqiMmpiQwhpZcxF66yp9DwoUvVAY44BurXWW0JHW8mlKZY/s320/toa-heftiba-GwcNTka16F0-unsplash.jpg" width="220" /></a></div><br /><div style="text-align: center;"><span style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">Photo by </span><a href="https://unsplash.com/@heftiba?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">Toa Heftiba</a><span style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;"> on </span><a href="https://unsplash.com/photos/stainless-steel-spoon-on-drinking-glass-GwcNTka16F0?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">Unsplash</a></div><p></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">許多人或許跟我一樣,曾經有過這樣的經驗。小時候吃飯,長輩一邊夾肉給我們,一邊說:「小孩子要吃多點肉,這樣才會長肉。」</span><span style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">記得有一次,一位長輩看到我面對餐桌上的魚,卻緊閉雙唇時,說:「你就是不吃魚,所以才會變成四眼妹!」碰巧一隻貓經過,他指著那隻貓對我說:「你看,貓哪需戴眼鏡?」「小孩子吃魚,頭腦才會聰明。」</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">如今已為人母的我也無數次被問到:「你讓這麽小的女兒跟著你吃素,沒有吃魚,能聰明嗎?難道你不擔心孩子將來的學業表現不如那些吃魚的孩子?</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">顯然的,這些人質疑嬰幼兒會因吃素無法攝取充足的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><a href="https://www.google.com.tw/url?q=http://www.liverx.net/2012/11/03/omega-3%25E5%2592%258Comega-6%25E7%259A%2584%25E5%2584%25AA%25E7%25BC%25BA%25E9%25BB%259E/&sa=U&ei=DRB8U-WBH4qulQWWpIDoCg&ved=0CCgQFjAA&usg=AFQjCNEOsvk_9qdKaaigRCy6HHiBxIYycA"><span color="windowtext" style="text-decoration-line: none;">Omega-3</span></a></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">脂肪酸,而影響孩子的聰慧程度、令孩子輸在起跑點。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">有的人甚至好心建議我,不讓孩子吃肉、吃雞沒關係,魚在水裏游,可以讓孩子吃。這樣的建議讓我啼笑皆非,為了讓他們安心,我總是不厭其煩地說,美國營養協會與美國小兒科醫學會都表示,完善的素食飲食,並不會影響嬰幼兒的成長與發育。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Omega-3</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">是一種多元不飽和脂肪酸(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">polyunsaturated fatty acids</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">),也是必需脂肪酸,幫助我們製造健康的細胞,以維持正常的腦部和神經功能。</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">三種重要的</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">Omega-3</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">脂肪酸,包括</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Alpha-linolenic acid</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)、</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">EPA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Eicosapentaenoic acid</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)和</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">docosahexaenoic acid</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">人體無法自行製造</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">,</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">唯有靠飲食提供。不過,人體能夠把</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">轉化為</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">EPA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">,然後再轉化為</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。不少的研究表示,</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">與胎嬰兒的大腦和視力發育,有著密切的關係。</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">營養師在分享</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">的重要性時,很難不提到深海魚,</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">如三文魚、吞拿魚、沙丁魚等</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">含有豐富的</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">。吃素前的我,也是如此。或許就因為這樣,大部分的人都不知道魚身上的</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">並非由魚本身合成,而是來自於魚類的食物──海中的微藻。這些微藻被小魚吃下,然後小魚被大魚吃下,所以</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">就藉著食物鏈積存在魚的身上。</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">目前,素食者間接與直接的</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">食物來源,如下:</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 29.3333px;"><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">一、從</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">轉化合成得到</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">DHA。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 29.3333px;"><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">含有豐富</span><span lang="EN-US" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="background: white; font-family: PMingLiU, serif; font-size: 11pt;">的食物有</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">亞麻籽(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Flaxseed</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)、亞麻籽油</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">Flaxseed oil</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">、核桃、核桃油、菜籽油</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">Canola oil</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">)、奇亞籽 (Chia seeds) </span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">等</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">根據National Institutes of Health (NIH),ALA可以轉化為EPA,然後轉化為DHA(這些轉化主要發生在肝臟中),但轉化率低於15%,</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 29.3333px;">NIH認爲</span><span style="font-family: PMingLiU, serif; font-size: 14.6667px; text-indent: 29.3333px;">從食物和/或營養補充劑中直接攝取 EPA 和 DHA 是增加體內這些脂肪酸水平的唯一實際方法。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">二、萃取自微藻(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">microalgae</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">補充劑——這種人工培養的微藻可供素食者食用。不過,要注意這種補充劑的膠囊不是用明膠(</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">gelatin</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">)所製造。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">三、添加在食品中的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。素食者要仔細閲讀食物標籤,以確保添加的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">,是來自微藻而不是魚油。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><b><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">素食者也應當知道,海菜如海帶、螺旋藻和海帶芽都不含</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。堅果類食物,如核桃、杏仁等也不含</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。</span></b><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">建議素食的準媽媽們向婦產科醫師諮詢,是否需要食用</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">補充劑。而哺乳媽媽的飲食中</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">含量也決定了乳汁的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">含量,因此媽媽們要確保自己攝取充足的</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">作為一位擁有營養學背景的母親,我明白</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Omega-3</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">對處於快速發育中的幼兒有多麽重要,因此懷孕與餵食母乳期間,除了直接服用</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">補充劑,<b>在烹調時不使用含大量</b></span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;"><b>Omega-6</b></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;"><b>的食油</b>,如玉蜀黍油、葵花子油、大豆油等,而使用橄欖油、牛油果(酪梨)油、菜籽油、核桃油等。因為</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">Omega-6</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">豐富的油或食物會影響</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">轉化成</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">DHA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">。此外,我也把亞麻籽粉、核桃等</span><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 11pt;">ALA</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt;">豐富的食物加入飲食中。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 22pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">最後,我期待孩子擁有看見事物本質並有</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">利他的「智慧</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">,而不僅是「聰明</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">,在我的認知裏,沒有所謂「輸在起跑點</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-indent: 22pt;">這事情,學習自己好奇、感興趣、不懂的學問,是一輩子的事情。這可是活著的大樂趣之一啊!</span></p><p class="MsoNormal"><span lang="EN-US" style="mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 11pt; text-align: justify; text-indent: 22pt;"><br /></span></o:p></span></p><p class="MsoNormal"><span lang="EN-US" style="mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p><span style="font-family: PMingLiU, serif; font-size: 14.6667px; text-align: justify; text-indent: 29.3333px;">參考資料:</span></o:p></span></p><p class="MsoNormal"><span lang="EN-US" style="mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p>1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#en3</o:p></span></p>
<p class="MsoNormal"><span lang="EN-US" style="mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-31672786613996866052023-10-04T16:19:00.007+08:002023-10-04T16:49:53.644+08:00爲什麽素食者應注意碘的補充<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN0LUpsAeaR6Hm_8iNql8291FfeGg_Eb4LaetWL0Wta4DLvyUK2uzK3I3P-l21xiuzfvQhhD9ycBMt5IDmL22MtHKGnS3nZq-zNAqAJPlSkUdry0fHWmkNH8ilv6mW_w8LVoyzVKLrOvcF9rdfT7bc2ZL_rh546jQqZ2P8BMcfEKZG2CpWoGNAbsSXvWU/s3000/patrick-perkins-KkCnIKQlVfk-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="2000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN0LUpsAeaR6Hm_8iNql8291FfeGg_Eb4LaetWL0Wta4DLvyUK2uzK3I3P-l21xiuzfvQhhD9ycBMt5IDmL22MtHKGnS3nZq-zNAqAJPlSkUdry0fHWmkNH8ilv6mW_w8LVoyzVKLrOvcF9rdfT7bc2ZL_rh546jQqZ2P8BMcfEKZG2CpWoGNAbsSXvWU/s320/patrick-perkins-KkCnIKQlVfk-unsplash.jpg" width="213" /></a></div><br /><p></p><p class="MsoNormal" style="line-height: 21pt; text-align: center; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Photo by <a href="https://unsplash.com/@patrickperkins?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Patrick Perkins</a> on <a href="https://unsplash.com/photos/KkCnIKQlVfk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">當我們提到鈣,大多數的人幾乎都能説出營養素鈣對保護骨骼</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">健康有重要的意義;反過來,跟鈣比較的話,碘</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;"> </span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(Iodine) </span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">仿佛得到較少的關注。我在采訪素食者的過程中就發現,有的素食者並不認爲自己有缺碘的可能性,認爲只要飲食中有大量蔬果就不存在營養缺乏的問題(一般素食者並不曉得蔬果并非碘的良好來源),有的則不知道什麽是碘與其對健康扮演的角色。我想,這跟素食群體很少討論</span><span style="font-family: PMingLiU, serif;">「</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">碘</span>」<span style="font-family: PMingLiU, serif; text-indent: 24pt;">這營養素不無關係。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">有的人說,人人體内住著一隻美麗的花蝴蝶,它就在我們的頸項的部位,甲狀腺就是它的名字。人體内有許多製造與分泌荷爾蒙的腺體</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"> (Glands)</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,甲狀腺 </span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">(Thyroid gland) </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">是其中之一,說真的,它的外型的確像極了花蝴蝶的翅膀。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">甲狀腺</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;"> </span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">(Thyroid gland) 負責</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">製造與分泌甲狀腺荷爾蒙</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"> (Thyroid hormones) </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">。大家可以試著把甲狀腺荷爾蒙想象成人體内的郵差,它被安排前往器官與細胞傳遞重要的訊息,以調節人體的基礎代謝率與生長發育等。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;">甲狀腺荷爾蒙</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">過多,過少,都會帶來煩惱。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">如果身邊有親友有甲狀腺分泌過多的問題,一定曾聽過他們的苦惱事:</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">「夜裏,心臟還是不停踩油門,心急速蹦跳蹦跳不停,呼吸加速,翻來覆去睡不着......</span><span style="text-indent: 24pt;">」</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">容易肚子餓,食量大,體重卻不容易維持住。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">要製造出甲狀腺荷爾蒙</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;"> </span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(Thyroid hormones)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">,我們需要原料,</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">碘</span><span style="text-indent: 24pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">就是一個重要的原料。盡管如此,人體並不能自行製造碘,所以碘屬於必需營養素,這表示,我們須要從飲食中攝入碘。一旦人體無法攝入足夠的碘,要製造充足的甲狀腺荷爾蒙就成了傷腦筋的事</span><span style="text-indent: 24pt;">。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">一個人的飲食要是長時期缺乏碘,甲狀腺荷爾蒙分泌會下降,甲狀腺細胞因此會變大因爲它需費九牛二虎之力試圖從循環中吸收更加多的碘,盡最大努力製造出身體所需的甲狀腺荷爾蒙。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">其實,碘攝取不足對懷孕與哺乳期的媽媽和孩子最不利!除了葉酸,懷孕媽媽要確保自己攝取充足的碘,因爲胎兒的腦部要健康發育也依賴碘。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">因爲甲狀腺荷爾蒙負責調節生長發育,嬰兒的甲狀腺荷爾蒙要是不足,生長發育這件事會變緩慢下來,嚴重的話則造成呆小症</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(cretinism)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">碘的主要來源是海洋,海產品與</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">seaweed</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,如:</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">kelp, nori, kombu</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">和</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">wakame</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">都是碘的可靠來源。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">喜愛吃</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Seaweed</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">素食者,平日也盡量不要過度食用。這是因爲我們無法確定自己所吃的</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Seaweed</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">含有多少的碘,有可能會吃進過多碘而造成甲狀腺異常,所以不鼓勵素食者每天大量食用</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">seaweed</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">有喝牛奶和吃乳製品的素食者可通過這些食品攝入碘。至於不喝牛奶、不吃乳製品的素食者,在買植物奶</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">(plant-based beverages)</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">如豆奶、杏仁奶、米奶等需閲讀食物標簽來確保該產品是否有強化碘。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">大部分的蔬菜和水果都不是碘的良好來源。<b>這些食物的碘含量完全依賴土壤中的碘含量,缺碘的土壤種植出來的植物自然也是碘含量極爲有限的。</b>我們也無從得知在超市購買的蔬菜含多少碘。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">一般來說,素食者會大量吃的食物包括了亞麻籽 (Flaxseed)、黃豆製品 (Soy foods)、十字花科蔬菜 (Cruciferous vegetables) 如:西蘭花 (Broccoli)、花椰菜 (Cauliflower) 和包菜、番薯等,這些食物含有天然的物質會降低碘的吸收、阻擾甲狀腺荷爾蒙的合成,有可能造成甲狀腺腫大,這種物質被稱爲</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">goitrogens</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">。不過,對於飲食中碘攝取量足夠的素食者來說,</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">goitrogens</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">這物質不會造成問題;不過,對於飲食中長期缺碘的人就不同了,這會加劇碘缺乏。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;"><o:p>另, </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">攝取充足的碘對一部分純素食者(Vegan)來説是具一定的挑戰的,</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">因爲高碘食物的選擇性有限。有研究指出,與飲食限制較爲少的群體相比的話,純素食者攝取不足碘與缺乏碘的風險有可能比較高。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">我的味覺與嗅覺都非常敏銳,海產的腥味讓我不太容易接受,我個人並不太喜歡這類食品,也沒通過吃</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">seaweed</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">來獲取碘。就偶爾吃吃。因此,每次遇到跟我一樣不愛吃seaweed的素食者,我會分享自己的做法讓大家參考。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif;">我料理食物時,大多用食鹽調味。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">我不太用其他的調味料,就算炒番茄蛋(或番茄嫩豆腐),我皆沒用番茄醬或味精的習慣,因爲新鮮的紅番茄與青葱加少量食鹽就超好吃。自吃素以來,<b>我們家多使用碘強化食鹽</b></span><b><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;"> (Iodized salt)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">,這對我來説是可靠的碘來源。</span></b></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">這裏順便跟讀者分享,素食專賣店出現的海鹽 </span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(Sea salts) </span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">價格不便宜,不過一般都不含碘;另外,一些特別的食鹽如:猶太鹽(</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Kosher salt</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">),</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">喜馬拉雅山鹽(</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Himalayan salt</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">)與鹽之花(</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Fleur de sel</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">)一般都沒有添加碘。<b>大家購買前,可以從食物標簽内找碘的身影。</b>醬青、醬油、味增、</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">Bragg Liquid Aminos</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">等這些都不是碘的可靠來源。我特意分享這點,主要因爲我在采訪素食者時發現,大多數人都有這樣的mindset:只要價格貴,一定是有營養的,一定是好的,不然,怎麽敢賣那麽貴呢?事實與我們的想象,存在一定的落差。</span></p><p class="MsoNormal" style="line-height: 21pt; text-align: justify; text-indent: 24pt;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">碘強化食鹽是其中一項選擇。</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">如果平日烹飪不用鹽而用其它調味料的素食者,另一個可靠的碘來源就是含碘的營養素補充品。這點純素食者不妨多加注意。</span></p><div><span lang="EN-US" style="font-family: "PMingLiU",serif; font-size: 12pt; font-weight: normal; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; mso-font-kerning: 0pt;"><span style="font-size: medium; text-align: justify; text-indent: 32px;">參考資料:</span></span></div><div><span lang="EN-US" style="font-family: "PMingLiU",serif; font-size: 12pt; font-weight: normal; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; mso-font-kerning: 0pt;"><span style="font-size: medium; text-align: justify; text-indent: 32px;"><br /></span></span></div><div><span lang="EN-US" style="font-family: "PMingLiU",serif; font-size: 12pt; font-weight: normal; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; mso-font-kerning: 0pt;"><span style="background-color: white; font-size: medium; text-indent: 32px;">1. Eveleigh, E.R. et al. Vegans, Vegetarians, and Omnivores: How Does Dietary Choice Influence Iodine Intake? A Systematic Review. </span><i style="font-size: medium; text-indent: 32px;">Nutrients</i><span style="background-color: white; font-size: medium; text-indent: 32px;">. 2020. 12(6): 1606.</span></span></div><div><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 12pt;"><br /></span></div><div><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 12pt;">2. Groufh-Jacobsen et al. </span><span style="font-family: PMingLiU, serif; font-size: 12pt;"> Vegans, Vegetarians and Pescatarians Are at Risk of Iodine Deficiency in Norway. <i>Nutrients</i>. 2020. 12(11):3555.</span></div><div><span lang="EN-US" style="font-family: "PMingLiU",serif; font-size: 12pt; font-weight: normal; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; mso-font-kerning: 0pt;"><div><span lang="EN-US" style="font-family: PMingLiU, serif; font-size: 12pt; font-weight: normal;"><br /></span></div></span></div>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-19388070750773973292023-10-01T12:17:00.015+08:002023-10-01T12:27:55.089+08:00蛋白質食物無處不在<p> </p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIDdm5nt38AhX-0kYXLpmTiJp7Cltb0OZyUfgV1OI3eS-9T4DqsfiJ08jZ8Kel1cqNdG3D1Q_sj9_epTBi-APcAbyxUIo3b3SqlEWuqDANZr0VxEFGOVPFSYgYk-LLmwLlbTwKkeKDWrl1VluTcOhBqw39foSuMej2tF8D0rUP5d9pslVNNlBXoItncQ/s6811/kiwihug-55l1NZbhXWI-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4546" data-original-width="6811" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIDdm5nt38AhX-0kYXLpmTiJp7Cltb0OZyUfgV1OI3eS-9T4DqsfiJ08jZ8Kel1cqNdG3D1Q_sj9_epTBi-APcAbyxUIo3b3SqlEWuqDANZr0VxEFGOVPFSYgYk-LLmwLlbTwKkeKDWrl1VluTcOhBqw39foSuMej2tF8D0rUP5d9pslVNNlBXoItncQ/s320/kiwihug-55l1NZbhXWI-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="text-indent: 24pt;">Photo by </span><a href="https://unsplash.com/@kiwihug?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Kiwihug</a><span style="text-indent: 24pt;"> on </span><a href="https://unsplash.com/photos/55l1NZbhXWI?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Unsplash</a></div><br /><p></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">我昨天跟風玩了一個「你是什麽屬性的人」的測試,結果出來時,看到「下定決心就會去做」、「什麽都想很深」和「追求平靜無波的生活」三項,笑得非常自在快樂。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">兩天前,我收到媒體朋友發來的電郵,原來他正在準備一篇關於吃昆蟲的專題報道,想訪問我。我回電說抱歉啊,我無法幫上忙。凡是關於動物性蛋白質的推廣或采訪,我都沒辦法接,這個決定是在大約</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">15</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">年前做的。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">「下定決心就會去做」,這就是我的個性吧。我是一夜之間從「葷」轉「素」的,最後一口吃的是魚柳包,第二天睜開眼睛後就不曾吃過一塊肉。一轉眼,我親手帶大的女兒,也從初來人間時的</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">51</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">公分,長到今天</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">165</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">公分了,她的身高直逼</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">173</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">公分的我。</span><span style="font-family: PMingLiU, serif; text-align: left; text-indent: 24pt;">這大概已解除了身邊的人對「吃素會不會因為缺乏蛋白質,而導致營養不良?」的疑惑。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">不認同素食、對素食不瞭解的人甚至會直接說:「吃素沒有營養,要吃一點肉才健康。」可見,許多人把「吃肉」跟「健康」畫上等號,就連母親一開始同樣是對我說:「你看吃素的人骨瘦如柴,哪來的健康?」「吃素,吃的盡是麵粉,有什麽營養可言?」</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">自懂事以來,我就被灌輸這樣的觀念:「肉類有蛋白質,非吃不可。」印象中,不曾有人教育過我,植物性食物也有蛋白質!</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">聽到從母親口中說出的那些話,我雖想搬出理論來反駁她,卻深知要讓母親明白吃素不會造成營養失調,最重要的不是那些理論,而是向她證明自己並沒有因為吃素而失去健康,好讓她安心。我在跟素食者做營養咨詢時,常鼓勵大家不要把吃素這件事擺到「道德」的高度上,因爲這樣的做法容易製造出自己跟家人對立的心態,傷害他人的感受。我在給予前來尋求咨詢的客戶或病人建議時,以</span><span style="font-family: PMingLiU, serif;">「</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">圓融</span><span style="font-family: PMingLiU, serif;">」</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">、</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">「</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">和諧</span><span style="font-family: PMingLiU, serif;">」與</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">「尊重</span><span style="font-family: PMingLiU, serif;">」</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">爲主,若是會影響他們的人際關係的建議,我避免提出。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><b style="text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">蛋白質當然是重要的!</span></b></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">從我們摸得到的頭髮、指甲、牙齒和皮膚,到碰不著的內臟器官、肌肉、骨骼等,其主要成分都是蛋白質。人體利用蛋白質來製造和修補細胞,這是蛋白質最重要的功能之一,更是其他營養素所無法取代的。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">此外,蛋白質也幫助維持體內的水分平衡、電解質平衡、酸鹼平衡,同時運輸重要的營養素等,這説明了蛋白質在人體內扮演重要的角色。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">蛋白質的基本單位是氨基酸。人體能自行合成的氨基酸,稱非必需氨基酸</span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(Dispensable
amino acid)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">;人體需要卻無法自行製造,須從飲食中攝入,則稱必需氨基酸 </span><span lang="EN-US" style="font-family: PMingLiU, serif; text-indent: 24pt;">(Indispensable
amino acid)</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; text-indent: 24pt;">。所有的必需氨基酸都能從植物性食物中取得,且不需在同一餐內吃下這些氨基酸才能發生作用,<b>只要確保熱量攝取充足,飲食含有多樣化的植物性食物</b>,就可以了。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: PMingLiU, serif;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">因為蛋白質是肉類的主要營養素,一般人多誤以為植物性食物不含身體需要的蛋白質;其實,牛身上的蛋白質就是來自於所吃的穀類和豆類。</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;"> </span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">曾經,在一場素食講座結束後,一位女性聽眾提及她最初茹素時,幾乎每餐都會出現豆腐的「身影」,甚至一餐內豆腐同時出現在兩道菜中。</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">我問她,含蛋白質的植物性食物如此多,為何只「相中」豆腐?「除了豆腐,還有什麽可以選擇呢?」她的回答和我接觸的大部分民眾疑惑差不多。</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;"> </span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">沒錯,這是大部分素食者所面對的困擾和挑戰:「當飲食中不再有肉類,我們能以什麽植物性食物來替代,為身體提供足夠的蛋白質?」</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">我自小跟著母親學熬湯,湯水是客家人飯桌上的常見食物。母親一般用排骨或把整隻鷄肉洗乾净後放入滾燙的熱水開始熬,我吃素棄肉後,試著用各種不同的堅果與乾豆類(如:黑豆)來熬湯。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">有一次,學生來家裏談天,我給學生準備了一碗香菇白玉米腰果湯,學生喝完後說:</span><span style="font-family: PMingLiU, serif;">「老師!</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">沒想到沒加肉的湯,味道也很好</span><span style="font-family: PMingLiU, serif;">」</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">。同樣的湯,我曾端過給一個缺牙的女性長輩喝,她一開始是這樣拒絕的:</span><span style="font-family: PMingLiU, serif;">「我吃不到腰果,不要浪費。</span><span style="font-family: PMingLiU, serif;">」我爲了讓她安心,先舀出一湯匙的腰果加到湯碗裏,她吃了第一顆後睜大眼睛說:</span><span style="font-family: PMingLiU, serif;">「原來腰果煮過後,那麽軟,那麽好吃喔</span><span style="font-family: PMingLiU, serif;">」,我趕緊添更多的腰果到她的湯碗裏。樂!吃飯就應該這樣和諧歡喜的。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">除了這,白玉米、有漂亮橘色的南瓜和腰果這三種食材的搭配同樣能熬出一鍋好湯。沒有排骨,足量(一定要足量)的花生、蓮藕、玉米與香菇熬出來的湯同樣好味道。重點是,湯料都要吃到肚子裏。我喜歡喝西式濃湯,年尾天冷的時候,我們家厨房彌漫著幸福的蘑菇湯味道。我直接用豆奶或牛奶來煮,沒用高湯。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">我也把原來的咖哩</span><span style="font-family: PMingLiU, serif;">鷄</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">馬鈴薯換成</span><span style="font-family: PMingLiU, serif;">咖哩</span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">鷹嘴豆番茄。木耳鷄肉則換成木耳豆乾,用辣椒與青葱快炒,同樣能吃進蛋白質。我在料理中大量使用不同的堅果來做菜,包括松子、夏威夷豆等。把各種各樣的菇類簡單快炒,連同醬汁淋到蒸好的盒裝嫩豆腐上再撒青葱紅辣椒,不到15分鐘就能端上桌。</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">點心時間,最常出現在餐桌上的蛋白質點心是:Edamame、豆花、紅豆湯(與白果)、綠豆湯(和Sago)、白果薏米湯、牛油果奶昔(加高鈣豆奶)等。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">總之,如果每日的食物攝取多樣化,並含有豐富的豆類、黃豆製品和堅果,且每日的熱量攝取也充足,一般不會有蛋白質攝取不足的問題。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">假設每日飲食中缺乏以上所提及的高蛋白質食物、熱量攝取不足、吃過量營養價值低的食物,或極端嚴格的生食素食者,那麼蛋白質攝取不足並非不可能。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; text-indent: 24pt;">因此,要素得健康和均衡,一定要做妥善的飲食規畫,才能為身體提供充足的營養。千萬別為了提升口感、味道和省時,而大量使用高脂肪和高鹽分的加工素料,或者隨便靠麵包、方便麵等解決三餐。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-30006707188805368832023-09-28T10:31:00.000+08:002023-09-28T10:31:02.555+08:00維生素B12:不可掉以輕心的維生素<p> </p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p><div class="separator" style="clear: both; text-align: center;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPlqd9f5Sd8Mq3WZtGVPXVzFL9JDtEW_mLrvfsWu1mS4H9iA7F-h_1kCq5lrKJntWlp_cIFW0yvFdCw_Y-5I-wjpPCWX7ulwS1MZ0TVNPrTIbFO-niA79ZgAsgt-OkXRrC3j7xTSgfs9D2gbm_6PqIvpD-OwnQeRvzPciYykFFJ_X8BiGUd1YwgEz3Pg/s3872/wesual-click-HK4n3W95F2c-unsplash%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2576" data-original-width="3872" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPlqd9f5Sd8Mq3WZtGVPXVzFL9JDtEW_mLrvfsWu1mS4H9iA7F-h_1kCq5lrKJntWlp_cIFW0yvFdCw_Y-5I-wjpPCWX7ulwS1MZ0TVNPrTIbFO-niA79ZgAsgt-OkXRrC3j7xTSgfs9D2gbm_6PqIvpD-OwnQeRvzPciYykFFJ_X8BiGUd1YwgEz3Pg/s320/wesual-click-HK4n3W95F2c-unsplash%20(1).jpg" width="320" /></a></span></div><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span><p></p><div style="text-align: center;"><span style="text-indent: 24pt;">Photo by </span><a href="https://unsplash.com/@wesual?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Wesual Click</a><span style="text-indent: 24pt;"> on </span><a href="https://unsplash.com/photos/HK4n3W95F2c?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Unsplash</a></div><p></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">關於營養補充品,我向來都抱持著「有需要才服用」的態度。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">有的人認為:有吃,肯定比沒吃好,每天大量地服用各種營養補充品。事實上,有一些營養素,就算補充多了也未必能帶來「額外」的好處;過量的攝取營養素,反而有可能為身體帶來問題。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">一般的蛋奶素食者能從雞蛋、牛奶和奶製品中攝取到足夠的維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">。因為維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">只存在於動物性食品中,<b>植物性食物則不含維生素</b></span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><b>B<sub>12</sub></b></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,因此完全不食用動物性食品,如奶和蛋類的全素食者,有缺乏維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的風險。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">曾建議全素食者服用維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">補充品或綜合維生素(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Multivitamins</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">),有的人的反應是:「要是長期依靠營養補充品取得維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,總有一天我的身體會失掉自我產生維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的功能。」或表示:「這些補充品都不是天然的,長期吃肯定會對身體造成副作用。」</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">實際上,人體根本無法自行製造維生素,我們非從飲食中攝入不可。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我們每日所需的維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">並不多,可是它在人體內卻扮演著非常重要的角色。維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">負責維護神經系統的功能(腦、脊椎和神經細胞),更是紅血球不可或缺的維生素,負責紅血球的製造、促進紅血球的發育和成熟,預防巨大型紅血球貧血(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">megaloblastic anemia</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">)的發生。因此,長期缺乏維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">所造成的破壞,和神經、血液有關,如疲倦、肌肉無力、抑鬱等。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">不說大家可能不知道,維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">並非動物本身製造,而是由細菌所製造的。植物性食物皆不含維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,因為植物根本不需要維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW;">部分全素食朋友相信,植物性食物如海藻類(海帶、紫菜等)、發酵的黃豆製品如味增、天貝等,是可靠的維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW;">來源。其實,</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">這些植物性食物所含的,是維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的類似物(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Vitamin B<sub>12</sub>
analogues</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">),它並沒有維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的生物活性。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">有的人理直氣壯地反駁:「我多年來這麽吃,也不見得有問題。」其實,人體對維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的需求並不高,就算飲食中完全沒有維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,也需要一段時間才會完全流失,缺乏維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的症狀會推遲出現。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">另一種可能是,市面上添加維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的食品琳琅滿目,也許吃了含額外添加維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的食品,如早餐穀類、<span style="mso-bidi-font-weight: bold;">盒裝</span>豆奶、某些品牌的蘇打餅乾,而不自知。既然飲食中沒有缺維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,又怎麽會出現缺乏維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的症狀呢?</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">二○○九年,美國營養協會(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">American Dietetic Association</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,現已改名為</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">American Academy of Nutrition and Dietetics</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">)在所發表的一篇文獻中清楚指出,植物性食物並不是維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">的可靠來源(額外添加維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">除外)。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"></span></p><div class="separator" style="clear: both; text-align: left;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">愛吃海藻類食物、味增和天貝的全素食者,當然可以繼續享用這些食物,但不應該把這些食物當成是可靠的維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">來源。全素食者的可靠維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">來源有兩個:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">一、<span style="mso-bidi-font-weight: bold;">額外添加維生素</span></span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">食物,請查閲</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">食物營養標籤。二、含有維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">B<sub>12</sub> </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-language: ZH-TW; text-align: justify; text-indent: 24pt;">的營養補充品。</span></span></div><p></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">長期缺乏維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">B<sub>12</sub></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">會對人體造成一些永久性的破壞,而這些傷害是能夠輕易避免的。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-US" style="font-size: 14pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-11555594887021272572023-09-27T14:13:00.003+08:002023-09-27T14:24:20.988+08:00素食者容易忽略補「鋅」<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlRWneLauyXVY_lj3fsyl6qtcOLh4Fif9RsWXQRFwXm2WIEks7s6E-oIPI_7z8oXEJzo_R82EiGiHFrIExVImhPei3xODA_t9zZDOWgUUEp1lxAdVzUSTj0zrRHnZlbSQBiH-M6Y6-UlWTOZTs3lZBa6sS0UNhhybXYQXfARU4woL-4w9NGSOr_Ua-T0Y/s4256/jasmine-waheed-rZzRWBM7-zw-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4256" data-original-width="2832" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlRWneLauyXVY_lj3fsyl6qtcOLh4Fif9RsWXQRFwXm2WIEks7s6E-oIPI_7z8oXEJzo_R82EiGiHFrIExVImhPei3xODA_t9zZDOWgUUEp1lxAdVzUSTj0zrRHnZlbSQBiH-M6Y6-UlWTOZTs3lZBa6sS0UNhhybXYQXfARU4woL-4w9NGSOr_Ua-T0Y/s320/jasmine-waheed-rZzRWBM7-zw-unsplash.jpg" width="213" /></a></div><br /><p></p><p style="text-align: center;">Photo by <a href="https://unsplash.com/@jasmine_waheed?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Jasmine Waheed</a> on <a href="https://unsplash.com/photos/rZzRWBM7-zw?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我發現一個有趣的現象,許多吃素的朋友都認為,只要大量吃天然的、多種顔色的蔬菜、水果,身體就能得到所需要的全部營養素。多吃蔬果固然好,但還是不夠好!對全素食者而言,堅果和豆類同樣是重要的食物。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我見過一些素食者平日就是白飯配蔬菜,頂多再補充一個水果,馬虎解決一餐,並認為這樣吃「很營養」。光</span><span lang="ZH-CN" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt;">吃</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">天然的蔬菜和水果,還是無法提供全面的營養素。規畫素食飲食,知識絕對是關鍵。平日多閲讀,正是增加這方面知識的管道之一。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">另一個發現是,我接觸的這些素食者很熱衷於補鐵、補鈣,至於鋅的補充,似乎是不聞也不問。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">鋅,是人體不能或缺的營養素,也是體内酵素的重要成分,主要參與的化學反應,和生長發育、細胞分裂有關。鋅的豐富來源是肉類與海鮮。對於吃全素的孩童來説,缺乏鋅會影響他們的成長;長期攝取不足,會有味覺與嗅覺的敏銳度下降、食欲減退、免疫力減低、傷口不容易癒合等情況發生。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 25.4pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">美國國家醫學研究院(</span><span lang="EN-US" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Institute of
Medicine</span><span lang="ZH-TW" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">)建議,男性每天應該攝取</span><span lang="EN-US" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">11</span><span lang="ZH-TW" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">毫克的鋅,女性則是每日</span><span lang="EN-US" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">8</span><span lang="ZH-TW" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">毫克,小孩與青少年則是</span><span lang="EN-US" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">3-11</span><span lang="ZH-TW" style="background: white; font-family: "PMingLiU",serif; letter-spacing: 0.7pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">毫克。</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">素食者應該注意補充含鋅豐富的食物,並注意提高鋅的吸收。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">全素食者比較容易缺乏鋅,因為植物性食物中的鋅含量較低,再加上植物中的植酸會阻礙鋅被人體吸收利用。因此,雖然蔬菜和水果含有豐富營養素,不過它們並不是鋅的良好來源。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">蛋白質會增加鋅的吸收,因此蛋白質豐富且含鋅的食物如:豆類、堅果(如:腰果、杏仁)與種子(亞麻籽、南瓜子、葵花子、奇亞籽等)是鋅良好的來源,也容易被吸收。在日常飲食中多加入豆類和堅果,不只提升蛋白質的攝取,也能同時增加鐵與鋅的攝取。素食者也能從豆腐攝取鋅。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">另外,大家不妨多吃全穀類食品,如糙米、全麥麵包、蕎麥等,因為它們含有較高的鋅。加工後的穀類食品,如白米、白麵條、白麵包則損失了大部分的鋅。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我相信大部分的素食者不會對小麥胚芽(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Wheat germ</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">)與小麥麩皮(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Wheat bran</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">)感到陌生。小麥胚芽含有豐富的營養素,其中包括鋅,其植酸含量</span><span lang="ZH-CN" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt;">也</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">偏低。而小麥麩皮是豐富膳食纖維的來源,幫助腸道蠕動,減少便祕的發生。因此,有人把它當每天必吃的「好」食物。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">實際上,與非素食者不同的是,素食者的飲食一般都含有大量的蔬果、全穀類食品等高纖維食物。因此,每天大量吃小麥麩皮,就顯得不必要了。重要的是,小麥麩皮含有大量的植酸,會妨礙身體對鋅的吸收。因此,建議素食者盡量避免在吃鋅豐富的食物同時,吃下大量的小麥麩皮。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: Arial; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">跟鐵質一樣,經發芽處理後的穀類、豆類等食物,能提升鋅的吸收。</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">要提升人體對鋅的吸收,除了選擇經過發芽處理的食物,也可以吃發酵後的黃豆製品,這是因為發酵的過程也能降低植酸。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">另外,豆類烹煮前要先浸泡(水要倒掉),浸泡的過程能去除一部分的植酸。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-580098594358979342023-09-26T16:43:00.002+08:002023-09-27T07:33:49.103+08:00水果乾是僞水果嗎<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuX8N3Ps-O4owCHrOrQtIo8bJUzcahQYNoniqvVLfcf57iPe-zbDWDfGlQEsw8Ec0k9-Mq-jzxT4ivS4vlGSG0W_nC2Kwy3eWvzqwopBGK8p6KUNZnI0FLX4slwAPOACkUrK4UhtXYkBX2QPD3pRdMh1cLOFaGpCmp-G0JggF8sk8r1DqKjLfMoQqyRBQ/s5184/k8-qWQEeqrEsmw-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3456" data-original-width="5184" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuX8N3Ps-O4owCHrOrQtIo8bJUzcahQYNoniqvVLfcf57iPe-zbDWDfGlQEsw8Ec0k9-Mq-jzxT4ivS4vlGSG0W_nC2Kwy3eWvzqwopBGK8p6KUNZnI0FLX4slwAPOACkUrK4UhtXYkBX2QPD3pRdMh1cLOFaGpCmp-G0JggF8sk8r1DqKjLfMoQqyRBQ/s320/k8-qWQEeqrEsmw-unsplash.jpg" width="320" /></a></div><p></p><p style="text-align: center;">Photo by <a href="https://unsplash.com/@_k8_?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">K8</a> on <a href="https://unsplash.com/photos/qWQEeqrEsmw?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">與多年沒見的老朋友相見,我準備了無花果乾與堅果醬送禮。</span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">我一口一口安靜地享受著老朋友給我帶的土產馬蹄酥,一邊專心地聽從他的嘴裏蹦出來的生活故事。他剪開無花果乾的包裝袋,取出一顆放到嘴裏咀嚼了沒多久後,竟把説到嘴邊的精彩故事停了下來,一臉疑惑地注視著我問:「這無花果乾也太甜了吧!那麽甜,不健康,是吧?」。我理解他的不安。</span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">大家擔心的是水果乾中的糖含量。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">跟其它水果乾一樣,無花果乾的甜味并非來自添加糖,它在製作的過程中失去了水分,這使得天然存在裏頭的糖濃縮起來了。如果以同等重量的新鮮水果與水果乾來作比較的話,水果乾的膳食纖維、礦物質,如:鉀、鎂、鈣等與植物性化學物質</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">(<i style="mso-bidi-font-style: normal;">Phytochemicals</i>) <span lang="ZH-TW">的含量(如:類黃酮、胡蘿蔔素等)較新鮮水果高。水果乾的抗氧化能力也與這些植物性化學物質不無關係。</span><o:p></o:p></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></b></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">吃的量</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></b></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></b></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">水果乾營養豐富,但,美中不足的是,它們的糖分與熱量也是相對高的,因此如果被當成零食沒有節制地吃、攝入過多的熱量而又沒辦法將之消耗,一段日子後體重計上的數字出現變化是不意外的。「所以說,新鮮水果才健康啊!這種加工的那麽甜,就是不健康。」,老朋友說。不吃(或只吃)特定的食物不見得會為健康加分,把這二者直接畫上等號是不必要的執念。</span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;"><br /></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;">關鍵是,份量的控制。</span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;"><br /></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;">在營養學的世界裏,不存在「某食物非吃不可、某食物不可吃」這種劃清界限的規定,吃飯,應該是一件快樂輕鬆的事。</span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">只要所吃下的食物不會引致消化問題與過敏問題,適量吃,都不必擔憂。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">除了遺傳,我們每一個人的生活與工作狀況也都存在一定的差異,在被工作與家庭方面的各種責任纏身而準時用餐變成一件奢侈的事、四周又沒新鮮水果時,水果乾是解決當下飢餓感的燃眉之急。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">我們不妨想一想,多少人會願意在小腰包裏塞一串體積大又重的葡萄去進行馬拉松訓練?反過來,去參加戶外活動,如:登山,帶著方便携帶的葡萄乾、無花果乾、杏脯乾、芒果乾等當補充葡萄糖與熱量的零食,就可行多了,不是嗎?</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">我們每天應吃兩份水果,大約公克的水果乾就是一份水果的份量。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">把這些食品標簽為「僞水果」是不必要的,瞭解自己的需求並找出適合自己的飲食方式才是我們應該努力的方向。對我而言,偶爾吃不到當季新鮮水果又渴望嘗一口時,水果乾能帶給我一份滿足感。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">經驗教會我,我無法一次吃下</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">20<span lang="ZH-TW">粒新鮮葡萄,一般來説,</span>8<span lang="ZH-TW">到</span>10<span lang="ZH-TW">粒新鮮葡萄進到肚子不久後,飽足感隨後</span></span><span lang="ZH-TW" style="font-family: SimSun; mso-ascii-font-family: PMingLiU; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: PMingLiU;">就出現了</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">。可是,換著葡萄乾的話,一次吃下</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">30<span lang="ZH-TW">粒不是不可能的事。水果乾因水分的流失而不容易產生飽足感,這也表示,我們有可能會在不知不覺中多吃,因此,把水果乾跟其它食材,如:堅果、燕麥牛奶粥、優格等做一個搭配,不只帶來不同的口感與口味、提升整體的營養價值,也能有效避免過量食用。</span></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">買水果乾前,應注意食物標簽上是否有出現飽和脂肪、添加糖等字眼,我都選擇非油炸與無添加食物添加劑的水果乾,更避免購買有額外添加糖的水果乾。</span><o:p></o:p></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">該拒絕的糖</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></b></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">就像有的人因蔬果有農藥而堅持不吃這兩組食物,我同樣見過不少人因自己對糖與「甜味」沒有全面瞭解而生出不安的心,進而禁止身邊的人吃。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">看著吃剩最後一口的馬蹄酥,我轉而對老朋友說:「我吃進這些糖的同時,並沒有為身體帶來膳食纖維與植物性化學物質。雖然二者吃起來皆甜,精緻的甜食會造成血糖快速升高,胰島素得趕緊出來把葡萄糖帶走,就這樣,血糖的水平沒辦法穩定。」</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">其實,水果乾中的膳食纖維除了提供我們營養價值,也用來喂養住在我們腸道中的微生物,有可能對我們的結腸健康帶來正面的影響。</span><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;">我個人是這樣想的,把握好吃水果乾的份量,搭配蛋白質豐富的食物一同吃,再觀察自己在吃了不同的水果乾後會否出現腹脹、不舒服的問題,較爲務實。畢竟,許多人真正的問題是沒有每天吃兩份水果的習慣啊!</span></p>
<p class="bbc-mj7obe" style="background: rgb(253, 253, 253); line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-80390297994845304642023-09-23T18:31:00.001+08:002023-09-23T18:31:14.669+08:00不喝牛奶,也能「補」鈣<p> </p><p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW"></span></p><div class="separator" style="clear: both; font-family: PMingLiU, serif; text-align: center;"><br /></div><span style="font-family: PMingLiU, serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCbYmHkEEegs5SpzjhWbLyGmXTxcCtvX6kWXxMef9vi1fCNF21v8uNs6nt3m2mnXgJf-zkUdcbyOzdaj0vRhBHuHbW9orC3KwzwiPFv9PStx1n4WVp8oCSiJ4--0Nx6LRNne-8MEmQEOildLOov3gUbieEjHLAymaHRzs07--FZM9rbdBX55VIG1et1qQ/s3500/lluvia-morales-7_gMI7UHEG0-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3500" data-original-width="2509" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCbYmHkEEegs5SpzjhWbLyGmXTxcCtvX6kWXxMef9vi1fCNF21v8uNs6nt3m2mnXgJf-zkUdcbyOzdaj0vRhBHuHbW9orC3KwzwiPFv9PStx1n4WVp8oCSiJ4--0Nx6LRNne-8MEmQEOildLOov3gUbieEjHLAymaHRzs07--FZM9rbdBX55VIG1et1qQ/s320/lluvia-morales-7_gMI7UHEG0-unsplash.jpg" width="229" /></a></div><br /><div style="text-align: center;">Photo by <a href="https://unsplash.com/@hi_lluvia?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Lluvia Morales</a> on <a href="https://unsplash.com/photos/7_gMI7UHEG0?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></div></span><p></p><p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW"><span style="font-family: PMingLiU, serif;">老人家大多對骨質疏鬆症有一定的認識,也明白每日的飲食和骨頭的健康息息相關。有的老人雖然沒念過什麽書,卻能說出「鈣對骨頭很重要」;也有部分老人贊同「以形補形」的作法,認為「補」骨最好的方法就是喝骨頭湯。</span></span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">事實上,骨頭湯裏非但沒有豐富的鈣質,還隱藏著大量的脂肪。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">「為什麽我們需要鈣質呢?」這個問題連二、三年級的小學生都會回答:「維護骨頭健康。」</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">「我們可以從哪裏獲取鈣質呢?」幾乎所有學生都會說:「牛奶!」</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">可見,孩子們被教育──牛奶等於鈣質,鈣質等於牛奶。如果有人告訴他們,不喝牛奶,吃西蘭花(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">broccoli</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">,又名綠花椰菜)也能獲得鈣質,也許有些人得換一副新眼鏡了。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-line-height-rule: exactly;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">●鈣,不等於牛奶</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">一般牛奶廣告都「教育」民眾,喝牛奶可以為骨頭補鈣。有乳糖不耐症、對牛奶過敏的人難免會擔憂:「不能喝牛奶,該怎麽為骨頭補鈣呢?」「不喝牛奶,將來會不會得骨質疏鬆症?」</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">同樣的,當人們一聽到純素食者不喝牛奶時,難免又要操心補鈣的問題了。不喝牛奶、不吃奶製品,就無法為骨頭補鈣嗎?不喝牛奶、不吃奶製品,老來就一定會得骨質疏鬆症嗎?</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">牛奶和奶製品的確含有豐富的鈣質。吃奶素或蛋奶素的人,牛奶和奶製品是鈣質的來源之一,其乳糖和維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">D</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">能幫助鈣被身體吸收。不過,牛奶和奶製品並不是唯一的鈣質來源。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">其實,要從植物性食物攝取足夠的鈣質,並非不可能。有乳糖不耐、不喜歡牛奶味道、認為牛奶不是給人喝的,或者質疑牛奶對人體益處的人,不飲用牛奶和不食用奶製品如乳酪、優格等,是沒有關係的。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">不過,大家還是不可以忽略鈣的攝取,應該找出其他富含鈣的植物性食物來替代。偏偏許多人並沒有這麽做,有的人是因為缺乏這方面的認識而盲目吃素,有的人則是對網路上的資訊深信不疑,例如認為素食者沒有吃動物性蛋白質,所以流失的鈣相對較少,需要的鈣比非素食者低。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">可惜,到目前為止還沒有研究能確定這種説法。研究告訴我們,奉行純素食主義的人,不見得一定擁有健康的骨頭。反之,我們更應該要注意蛋白質和鈣質的補充,以保持骨頭健康。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">這意味著純素食者也應該努力達到每日的鈣建議量:十九歲至五十歲的成人八百毫克,五十一歲以上的成人一千毫克。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-line-height-rule: exactly;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">●如何為骨頭補充鈣質?</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">一,多吃深綠色蔬菜</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">我們吃進肚子裏的鈣,並不是百分百被腸道吸收。例如,菠菜雖含有大量的鈣,不過能被人體吸收進去的,卻微乎其微。因為菠菜含有大量的草酸,草酸會跟鈣結合,進而影響人體對鈣的吸收。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">相比之下,西蘭花、羽衣甘藍(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">kale</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)、小白菜、高麗菜(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">cabbage</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)等蔬菜所含的鈣,則較容易被身體吸收。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">如此一說,或許有人會解讀成:「哦,菠菜這麽不好,那麽以後不吃菠菜了,換吃西蘭花。」把菠菜的營養價值就這樣捨棄掉並非正確。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">雖然無法靠菠菜取得大量的鈣,但它卻是葉酸和許多對人體有益的植物性化學物質(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">phytochemicals</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)如</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">ß</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">胡蘿蔔素的良好來源,對素食者來說,依然是不可或缺的好食物。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">另外,深綠色蔬菜也含有豐富的鎂、鉀、維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">C</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">和維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">K</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">——這些營養素是維持骨頭健康的功臣。因此,要在每日飲食中攝取多樣化的蔬菜,不要因為聽信某種蔬菜含有豐富鈣質,就單靠它獲取鈣,這是不明智的。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">二,豆腐、豆乾與高鈣豆奶(豆漿)提供鈣</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">製作豆腐和豆乾時會添加石膏,所以除了提供蛋白質,也提供了一定量的鈣;其中,豆乾的鈣含量又比豆腐來得高。不過,不同品牌的豆腐和豆乾的鈣含量都不一樣,所以不妨在購買前先仔細閲讀食物標籤,再決定哪一品牌的豆腐、豆乾物有所值。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">高鈣豆奶也是良好的鈣質來源(豆奶除外)。喝高鈣豆奶前要先充分搖均勻,因為鈣會沈澱在盒子底部。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">市面上的高鈣豆奶,有的一瓶就含有四百五十毫克的鈣,一瓶分成兩次喝會比一瓶直接喝,鈣比較容易被身體吸收。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">三,堅果、種子的鈣吸收率低</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">比起其他堅果,杏仁的鈣含量較豐富。因此,愛麵包的人可以以杏仁醬塗麵包來補充鈣。除了杏仁醬,芝麻醬也含有鈣。不過,杏仁和芝麻含有人體所需要的鈣的同時,也含有會影響鈣吸收的草酸和植酸,其鈣質吸收率並不如深綠色蔬菜理想。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">有研究指出,<st1:chmetcnv hasspace="False" negative="False" numbertype="3" sourcevalue="28" tcsc="1" unitname="克" w:st="on">二十八克</st1:chmetcnv>芝麻含有三十七毫克鈣,只有約七點七毫克的鈣被吸收利用;<st1:chmetcnv hasspace="False" negative="False" numbertype="3" sourcevalue="28" tcsc="1" unitname="克" w:st="on">二十八克</st1:chmetcnv>杏仁含八十毫克鈣,只有十七毫克左右的鈣被吸收利用。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">曾經建議一位朋友以高鈣豆奶補充鈣,對營養學稍有認識的她表示,體檢報告顯示她的骨質很好、骨頭很健康,這要歸功於每天吃芝麻。我問她,芝麻怎麽吃?吃多少?她答道,就撒一點點在小米粥裏。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">與每日所需攝入的量相比的話,這一丁點芝麻,能提供多少鈣質呢?</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">四、其他食品</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">一般水果並非鈣的良好來源,但五個無花果乾(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">figs</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)卻能媲美半杯牛奶的鈣含量。除了鈣之外,無花果乾也是鐵、鉀、膳食纖維(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">dietary
fibre</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)的良好來源。最重要的是,無花果容易攜帶,出門隨身帶一小盒無花果,當成健康的點心,充飢的同時又「補」鈣。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">黑糖蜜(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">Blackstrap
molasses</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)也能提供鈣,可以加入飲品或塗抹麵包、鬆糕。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-line-height-rule: exactly;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">●鈣,不是骨頭健康的全部</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">影響骨質密度的因素十分複雜,包括基因、運動、飲食等,不是單純補鈣就能確保骨頭健康。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">要骨頭健康,除了日常飲食中攝取足夠的鈣質外,也要確保體內吸收充足的營養素,如維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">D</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">(皮膚會透過陽光自行製造)、維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">K</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">、維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">A</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">、維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">C</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">和礦物質鎂等。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">一般人都只重視鈣的補充,卻不知道飲食中過量的鈉、蛋白質、酒精、咖啡因和吸菸都會為骨頭帶來負面影響。譬如説,吃進過量的鈉,鈣就會從尿液中流失。因此,為了骨頭著想,大家也需瞭解什麽食物隱藏著大量的鈉,這樣才能輕易避開高鈉地雷。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">另外,規律、適當的負重運動,如快步走、慢跑等,也有助於增強骨骼健康。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">猶記得,在新加坡心臟基金會服務時,有一位心臟病人讓我印象最深刻。他感嘆地對我說:「心臟病發作那一天,我才真正感覺到心臟的存在!」我相信,這是許多心臟病患者的心情寫照。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21.0pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">如果說心臟這每秒都在跳動的重要器官都能被「忽略」,骨骼健康恐怕更難逃被忽略的命運。沒有骨頭,我們站不了,走不動。這簡單的幾個字只有經歷過骨折的人才能深切體會。人多半在失去以後,才懂得珍惜,這是讓人遺憾的。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-43494156481317882722023-09-22T12:25:00.007+08:002023-09-22T12:30:00.708+08:00素食,不缺鉄<p> </p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW"><span style="font-family: PMingLiU, serif;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: PMingLiU, serif;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEivM1ZnnR0-jF7dV2ktHLbNZh2W5gEvY3bPwZM5xcaAqGdKi_eE4O6s1bkn9Bkp6DJ5dBeczU_b80lPVrE86__KqmJyznllERVNXGG6Q9vLOcuPKDZySDKA0TLpqzWE9eBD4R_7vLTVek0WHVmtagyv_zxcVGbeA6AF1bkdIPjD_wlnU37Hd1JJm9Ao5I0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1382" data-original-width="2070" height="248" src="https://blogger.googleusercontent.com/img/a/AVvXsEivM1ZnnR0-jF7dV2ktHLbNZh2W5gEvY3bPwZM5xcaAqGdKi_eE4O6s1bkn9Bkp6DJ5dBeczU_b80lPVrE86__KqmJyznllERVNXGG6Q9vLOcuPKDZySDKA0TLpqzWE9eBD4R_7vLTVek0WHVmtagyv_zxcVGbeA6AF1bkdIPjD_wlnU37Hd1JJm9Ao5I0=w370-h248" width="370" /></a></span></div><span style="font-family: PMingLiU, serif;"><br /><div style="text-align: center;"><span style="text-indent: 24pt;">https://unsplash.com/photos/Bz-TCXYoz6c</span></div></span><p></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">初認識的朋友知道我們一家人都吃素,不免要關心蛋白質吃得夠不夠?我總會笑著安對方的心:「我們可以從全穀類、豆類、堅果與種子等食物攝取充足的蛋白質。」</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">接著,大多數的人會繼續問:「沒吃肉,哪來的鐵質?」這樣的對話內容對我並不鮮見,也記不清自己針對這個問題回答了多少遍。</span><span lang="EN-US" style="font-family: "PMingLiU",serif;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">曾跟幾位年齡相仿的女性素食者提到鐵。除了紅棗、菠菜和紅莧菜之外,她們幾乎無法舉出其他鐵含量豐富的食物,更不知道要如何提升鐵的吸收(單靠紅棗煮水來補鐵補血並不理想,因為鐵含量微乎其微)。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">為了打拚事業,她們每日三餐都在外面隨便解決,其中一位更是非常在意身材,每天喊著要減肥,有時一整天下來只吃一、兩個水果和一些蔬菜沙拉。嚴格控制自己所吃的食物,以減少熱量的攝取,這自然會影響鐵的攝取。</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">在人體內,鐵主要用來構造紅血球中的血紅蛋白(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Hemoglobin</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)。血紅蛋白負責把氧氣從肺部運送到細胞,以助能量的產生。當體內鐵不足時,就無法合成足夠的血紅蛋白,也就只能為細胞組織運送少量的氧氣,於是人的精神和體力就受到了負面影響。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">一般人容易把鐵和紅肉聯想在一起,因此認定吃素會造成貧血,其實植物也含有鐵。在植物中,鐵除了促進呼吸和光合作用的進行,也協助葉綠素的合成。簡而言之,以植物性食物為主的飲食都富含鐵。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">既然這樣,為什麽素食者會比葷食者需要更多的鐵呢?食物中的鐵可分為兩種:血紅素鐵(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">heme iron</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)和非血紅素鐵(</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">nonheme
iron</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">)。肉類、魚和家禽主要含血紅素鐵(占約百分之四十,另外百分之六十是非血紅素鐵);穀類、豆類、蔬菜、堅果與種子則全是非血紅素鐵。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">非血紅素鐵受到食物中多種成分,如植酸、草酸等干擾,因此較血紅素鐵不容易吸收。儘管如此,我們也無須因此而非吃肉不可。實際上,這問題輕易就能解決!</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;"><br /></span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; text-indent: 24pt;">如何提升鐵質的吸收?</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">
</span></p><p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><b style="text-indent: 24pt;"><span lang="ZH-TW">一、和維生素</span></b><b style="text-indent: 24pt;"><span lang="EN-US">C</span></b><b style="text-indent: 24pt;"><span lang="ZH-TW">豐富的食物一起吃</span></b></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">研究證實,維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">C</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">有助於促進鐵的吸收,因此可以將含維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">C</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">豐富的食物與含鐵豐富的食物同時吃。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">我的早餐一般以添加鐵的穀物配豆奶、草莓一起吃;義大利麵可與番茄醬、番茄做搭配;炒西蘭花、蘆筍和豆腐時,也會擠點檸檬汁。要不,餐後吃點水果,也能提升鐵的吸收率。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">二、咖啡和茶於兩餐之間飲用</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">除了要同時吃鐵含量豐富和維生素</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">C</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">含量豐富的食物,也要避免在用餐時飲用咖啡、茶(包括綠茶)、可可等飲料,因為它們會妨礙鐵的吸收。如果想在某一餐內增加鐵的吸收,就避免進餐前後喝咖啡和茶,可以移到兩餐之間再喝。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">三、泡水、發芽、發酵和烘烤過程增加鐵吸收</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">植物性食物除了含有豐富的鐵,其植酸含量也高。浸泡、發芽、發酵和烘烤等加工處理能降低植酸的成分,這樣一來鐵的吸收率就能提高。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><b style="mso-bidi-font-weight: normal;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">四、鐵豐富食物避免和牛奶、奶製品一起吃</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">鈣與鐵會相互抑制,過量的牛奶和奶製品會阻礙鐵的吸收,因此每日攝取大量牛奶和奶製品者,有可能會造成鐵的攝取不足。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="text-indent: 24pt;">有些人吃素一段時間後,因感到體力變差而重投「肉類」的懷抱,原因不外乎「吃素容易疲倦,可能是沒吃肉,所以缺鐵了。」「吃素吃到眼冒星星,一定是不夠血。」</span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">顯然地,這些人透過「疲憊」、「沒有活力」這些症狀,自我診斷缺鐵,甚至認為素食導致貧血(貧血不一定是缺鐵!)。事實上,這樣的自我診斷是不準確的。除了缺鐵,睡眠不足、運動量不足也可能是造成疲憊的原因。且研究發現,素食者並不比非素食者更容易患缺鐵性貧血。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 21pt; mso-char-indent-count: 2.0; mso-line-height-rule: exactly; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;">要是擔心自己沒有攝取足夠的鐵(如常感無精打采),可以去抽血做檢測,確定真的是缺鐵了,再詢問醫師有無吃鐵補充劑的必要。</span><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-US" style="font-family: "PMingLiU",serif; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p><br /><p></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-64450695355445183182023-09-17T16:22:00.006+08:002023-09-22T12:35:44.920+08:00低FODMAP飲食<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtks7-hebx7wRtSmxVX_v-LBujc9Zrq-T4wPLQGkiN6zoboiyI8etucCXiggTtEOhZ3I4Ysg3dN51nfFahL5JXhTCOqJIfXmEqp7i8QWzu2DfKY70vTy1lwJ5ZfKrErJaXIeIRIffL-9PeZ95Nys1R1tPfi67HxaxqOAyVDn8SV4GxHiDThtvVLtFbg4/s6294/pexels-karolina-grabowska-4197439.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="6294" data-original-width="4196" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtks7-hebx7wRtSmxVX_v-LBujc9Zrq-T4wPLQGkiN6zoboiyI8etucCXiggTtEOhZ3I4Ysg3dN51nfFahL5JXhTCOqJIfXmEqp7i8QWzu2DfKY70vTy1lwJ5ZfKrErJaXIeIRIffL-9PeZ95Nys1R1tPfi67HxaxqOAyVDn8SV4GxHiDThtvVLtFbg4/s320/pexels-karolina-grabowska-4197439.jpg" width="213" /></a></div><span face="PlusJakartaSans, -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen, Cantarell, "Helvetica Neue", Ubuntu, sans-serif" style="font-size: 14px; white-space: pre;">Photo by Karolina Grabowska: https://www.pexels.com/photo/onions-and-garlic-heads-in-wooden-box-on-table-4197439/</span><p></p><p><span face="PlusJakartaSans, -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen, Cantarell, "Helvetica Neue", Ubuntu, sans-serif" style="font-size: 14px; white-space: pre;">
</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">朋友帶來價格不便宜的生酮粽子。泡了一壺茶,我們一邊吃一邊聊。餐桌上,朋友說:「每隔一段時間,就會出現具新特色的飲食方式,舊的就被淘汰,層出不窮的飲食方式讓人納悶,低碳水化合物還是低脂肪飲食,才是最好的飲食?是素食飲食,抑或少肉多菜的蔬食飲食才健康?」我低頭咬下第一口味道與口感皆不熟悉的「粽子」,說:「年齡不相同、活動量有差異、健康狀況有分別,每個人對食物的偏好天差地遠,靈活吃、吃得開心不就好?」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">朋友發現網路上出現了新名詞「低</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">飲食」,問那是減肥飲食嗎。我搖頭說:「有的人明明沒有吃錯什麽,肚子會無緣無故痛,有時一痛起來就鬧拉肚子;有時,腸道蠕動過慢有排便困難,肚子像藏著一粒球那樣鼓著痛,苦不堪言。低</span>FODMAP<span lang="ZH-TW">飲食能緩解這群體的腹痛、腹脹等腸胃症狀。」</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">的英文全寫是</span>Fermentable Oligosaccharides, Disaccharides,
Monosaccharides And Polyols<span lang="ZH-TW">。簡單來說,這些是發酵性碳水化合物,出現在我們常吃的食物中,如:穀類(小麥製的麵包與餅乾等)、蔬菜(洋葱、大蒜、西蘭花、蘆筍、菇類等)、水果(蘋果、無花果、芒果、西瓜等)、蛋白質食物(豆類與豆製品、牛奶、豆奶、腰果與開心果等),容易造成脹氣。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">每次一説到這,大家就耐不住性子打岔:「啊,這些都是不健康的食物啊?」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">這樣的理解並不正確,高或低</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">食物跟其營養價值一點關係都沒有。高</span>FODMAP<span lang="ZH-TW">食物的食物容易產生擾人的氣體,低</span>FODMAP<span lang="ZH-TW">食物則不容易產生氣體。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">其實,高</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">食物並不會給一般人帶來困擾。反過來,這些食物還能滋養住在大腸裏的微生物,幫助大腸維持健康的生態。不過,腸易激綜合症患者的確無法處理一些高</span>FODMAP<span lang="ZH-TW">食物,因此才會出現不適的症狀。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我們首先要瞭解哪些高</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">食物帶來不適,用低</span>FODMAP<span lang="ZH-TW">食物替代高</span>FODMAP<span lang="ZH-TW">食物。如果一個人吃了黃麵條後,肚子總是脹氣得影響工作或生活品質,改善這個症狀的方法很簡單,就是用低</span>FODMAP<span lang="ZH-TW">食物,如:米粉來替代。又或者,試著嘗試把黃麵條的「量」減少,再觀察身體的反應。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">至於水果的部分,用低</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">FODMAP<span lang="ZH-TW">水果,如:橙、香蕉、木瓜、哈密瓜、藍莓、葡萄等替代高</span>FODMAP<span lang="ZH-TW">水果。說「一天一蘋果,醫生遠離我」這觀念已過時也不爲過,畢竟這不適用在所有人身上。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;">
</p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我們華人的料理很常用到洋葱、小葱</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">Shallot</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">)</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">與蒜來為食物調味,偏偏這些食材富含果聚糖(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">fructants<span lang="ZH-TW">),容易脹氣。食用後容易脹氣的話,在家烹飪時不妨以香菜(</span>coriander<span lang="ZH-TW">)或青葱(</span>spring onion<span lang="ZH-TW">)來調味。有的葱與蒜隱藏在湯裏,如:新加坡叻沙。對於愛吃叻沙的人,如果身體能承受,也未必需要把葱蒜完全從飲食中移除。不過,脹氣問題若帶來困擾,可嘗試控制吃的量,或在享受美食樂趣與腸胃不適之間做一個取捨(用其他食物替代),也可尋求醫生的協助讓不適的症狀得到緩解,並儘快回到原來舒心的生活素質</span></span><span lang="ZH-TW" style="font-family: MingLiU; mso-fareast-language: ZH-TW;">。</span><span style="font-family: MingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-70304582556234023012023-09-17T16:11:00.002+08:002023-09-17T16:11:11.957+08:00不必買保險,也能安心吃麵包<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUORPnCq7fQmOpW8vdFgpjCt2kK7Icntac9g6cplKUH2ofKD4yBRYWlROxf1enGp6DGlIQpjOMiJhM5rgNC3cmG_xElbhXDne47AaGCfkgGu5h0r1Hy3S8p_J8T1FyIjNFg8HkySdXBNJ0ETdX4jNFExhDI-aqsc2dhhMP8oSL-tej5g1-agZvBChzBa0/s5301/pexels-mariana-kurnyk-1775043.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3534" data-original-width="5301" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUORPnCq7fQmOpW8vdFgpjCt2kK7Icntac9g6cplKUH2ofKD4yBRYWlROxf1enGp6DGlIQpjOMiJhM5rgNC3cmG_xElbhXDne47AaGCfkgGu5h0r1Hy3S8p_J8T1FyIjNFg8HkySdXBNJ0ETdX4jNFExhDI-aqsc2dhhMP8oSL-tej5g1-agZvBChzBa0/s320/pexels-mariana-kurnyk-1775043.jpg" width="320" /></a></div><p></p><p><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;"><span style="font-family: PlusJakartaSans, -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen, Cantarell, "Helvetica Neue", Ubuntu, sans-serif; font-size: 14px; text-align: start; white-space: pre;">Photo by Mariana Kurnyk: https://www.pexels.com/photo/sliced-bread-on-gray-surface-1775043/</span></span></p><p><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">不久前,朋友給我轉發一則寫滿小麥製品</span><span lang="ZH-TW" style="background: white; color: #050505; font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">是非</span><span lang="ZH-TW" style="background: white; color: #050505; font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">的臉書帖,
文中提及麵粉像萬能膠那般堵塞血管,被懷疑是引致各種疾病,如:糖尿病、癌症、痛風、腸胃敏感等的罪魁禍首,這則臉書貼被轉發</span><span style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">200<span lang="ZH-TW">多次。</span></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-fareast-language: ZH-TW;">工作與家庭兩頭燒的朋友向來吃配上荷包蛋與午餐肉的炒米粉、快餐店的漢堡套餐等當早餐,體檢報告出爐被告知血脂不理想,就下定決心把所學的營養與飲食知識付諸行動,每天早上盡量騰出時間準備低脂肪與富含蛋白質與膳食纖維的全麥三明治。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-fareast-language: ZH-TW;">朋友讀到那篇臉書帖上的資訊:「麵粉製品會造成肥胖、腸胃敏感、憂鬱症、失智症、癌症、痛風等,如果你認爲吃一片麵包無傷大體,那就多買幾份保險喔」,瞬間感到錯愕不已。我與朋友聊了聊,分析這些資訊有多少是正確且能在日常生活中實踐的,試著安撫其心。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">首先,每個人都是獨一無二的個體,有的人對某些食物過敏,有的則對某些食物不耐受,有的則完全沒這方面的困擾,可以安心吃自己愛吃的食物。對小麥過敏
</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">(Wheat allergy) <span lang="ZH-TW">的人而言,只要小麥製成的食物(就算吃少量)一進入體内,小麥蛋白會刺激免疫系統,產生抗體</span></span><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">
</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">(antibodies) <span lang="ZH-TW">,引發過敏症狀如:皮膚發癢或出現紅疹,甚至呼吸困難等。顯然的,跟其他個體不同,有小麥過敏的人的確需要嚴格避免使用任何含有小麥的食物。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">如果一個人被醫生診斷有乳糜瀉</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"> (Celiac disease) <span lang="ZH-TW">這自身免疫疾病,除了小麥製成的食物外,也應避免食用大麥</span>
(barley) <span lang="ZH-TW">與黑麥(</span>rye<span lang="ZH-TW">),因爲小麥、大麥與黑麥含有一種名爲麩質</span>
(gluten) <span lang="ZH-TW">的蛋白質,進入體内後會給腸道帶來破壞。有的人對麩質有誤解,認爲奉行無麩質飲食</span></span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">
(Gluten free diet) </span><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">才能讓身體不生病。但,沒有乳糜瀉問題的人,吃了含麩質的食物後,其免疫系統並不會啓動自體免疫、破壞小腸組織與影響人體對營養的吸收,強制性去除小麥食品不見得就能保證促進健康。</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">簡而言之,如果一個人對小麥沒過敏,也沒有對麩質不耐受,是可以安心享受麵包帶來的滿足感的。</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">不久前,一位欲減掉影響健康的多餘脂肪的大學生認真地把飲食日記寫好、帶來跟我討論其飲食。發現這名學生巧克力麵包當成正餐吃後,就建議以菜飯或麵湯替代,隨後對方就問:「是不是因爲麵粉會越吃越胖?」,我花三十分鐘修正其對單一食物致胖的迷思、分享高營養密度的食物如何為健康加分,再分析整體的飲食對身體(與體重)所帶來的影響。</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-fareast-language: ZH-TW;">關於「食」這件事,大多數人所面對的問題并不是吃麵粉製作的食物,而是生活上所面對的壓力導致自己忽略了做比較健康的食物選擇。</span><span lang="EN-US" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-ansi-language: EN-US; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">這名學生明白每個人每天所做的每一項食物選擇皆會帶來不同的結果後,開始認真規劃隔天的食物,不再因爲到了正餐時間,因卡在不懂要吃什麽而隨意買個菜粿或巧克力麵包來敷衍身體。有基礎的營養知識固然好,但,只有想辦法把這些知識化爲行動並堅持下去,才能成就更健康的自己。</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">每個人都是獨特的,皆有不同的需求,對食物的反應也略有不同。對我「好」的全麥麵包,可能會給另一個人帶來腹脹與不適的問題。因此,抱著靈活的態度面對食物,慢慢找出適合自己的食物與飲食,並持之以恆,比死守著超級食物</span><span lang="ZH-TW" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-TW; mso-fareast-theme-font: minor-fareast;">
</span><span style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;">(Superfoods) <span lang="ZH-TW">或避垃圾食物唯恐不及來得可行。</span></span><span lang="EN-US" style="background: white; color: #050505; font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-ansi-language: EN-US; mso-bidi-font-family: "Microsoft JhengHei"; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-61526807361298185052023-01-10T19:03:00.001+08:002023-01-10T19:03:04.753+08:00痛風,不能吃豆腐嗎<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiepk6lErCCMQPM5QuZAqkpL0kpG_XINtYffdy6GpuipV99Udo71hStosHrmrRyZMspZLylryVP17AybzPl-yQUgVMdcs2A6QgzsW8BlhesZMpNNq2PdWfFJzhEAEbhQKxsMrFztb7fkD-F2AnDLPmYfMka7DQnZ4YUkE1Jhf7G-TukrZoXD3vqgPT9/s4592/daniela-paola-alchapar-AlqMN9ub3Aw-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3448" data-original-width="4592" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiepk6lErCCMQPM5QuZAqkpL0kpG_XINtYffdy6GpuipV99Udo71hStosHrmrRyZMspZLylryVP17AybzPl-yQUgVMdcs2A6QgzsW8BlhesZMpNNq2PdWfFJzhEAEbhQKxsMrFztb7fkD-F2AnDLPmYfMka7DQnZ4YUkE1Jhf7G-TukrZoXD3vqgPT9/s320/daniela-paola-alchapar-AlqMN9ub3Aw-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-family: arial; font-size: x-small;">Photo by <a href="https://unsplash.com/@paoalchapar?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Daniela Paola Alchapar</a> on <a href="https://unsplash.com/photos/AlqMN9ub3Aw?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="background: white; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">跟長輩們閒聊,不時會聽到他們抱怨久站腳會痛,出外時才走不遠就</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">要</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">找椅子坐下休息。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">有的長輩膝關節一痛起來,馬上聯想到自己尿酸過高,甚至是痛風,於是有的人不吃這個、也不吃那個,很多豆類食物都戒口,倒是肥膩的肉類一點也沒減。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">我聽了他們戒口的食物多如天上繁星,就忍不住問:「這些是醫師教你戒口的嗎?」當他們把自己的手機遞給我看時,我才瞬間明白,他們所吸收的錯誤資訊都是由親友透過社交媒體轉發的。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">有的人沒有經過醫師詳細檢查,更沒被確診是痛風。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">其中一位長輩的孩子還表示,網路有各種搜尋引擎,上網就能找到答案,何必去看醫師。這</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">種說法很</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">可能延誤</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">疾病</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">治療,真</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">是</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">讓人擔心哪!</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">痛風,是跟普林代謝有關的疾病。實際上,體內</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">代謝為</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">尿酸</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">的普林</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">並非全都來自食物,也來自於體內細胞新陳代謝所產生。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">很多食物都含普林。在正常的情況下,普林吸收後被肝</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">臟</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">代謝而產生尿酸,腎臟會把尿酸排出體外。可是,當腎臟來不及把身體產生的尿酸排出體外,或者吃進過多富含普林的食物如動物內臟、海鮮、肉類等,過多的尿酸就會在血液中累積,而導致高尿酸血症。過多的尿酸會沈積在關節,造成關節在短時間內出現</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">發</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">熱、紅腫和疼痛的症狀。當體檢報告顯示尿酸過高時,需向醫師和營養師詢問,如何調整飲食來控制血液尿酸值。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-CN; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 0cm;"><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-CN; mso-font-kerning: 0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 0cm;"><span lang="ZH-TW" style="color: black; font-family: DFKai-SB; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">戒口清單一長串</span><span lang="EN-US" style="color: black; font-family: DFKai-SB; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">早期的飲食觀念強調,有高尿酸的病人應避免攝取含普林的食物,病人</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">對很多食物都</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">得戒口,包括菇類、豆類、蘆筍、豆腐等含人體所需營養素的食物。望著一匹布那麼長的戒口食物清單,讓許多人</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">深受</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">壓力。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">可是,愈來愈多的研究發現,單單藉由戒</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">食</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">富含普林的食物來改善血液尿酸值,作用並不大。如果長期這也不吃,那也不吃,嚴格控制飲食過頭,痛風的問題尚未減緩,營養不均衡的問題也許</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">先</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">出現。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">有的蛋白質食物含有比較少的普林,有的則含有大量的普林。這概念跟食物中的膽固醇含量有點相似,有些食物的膽固醇含量較高,有些較低,有些則不含膽固醇。我們不需要一刀切,反而應學習哪些可以吃,哪些應該盡量少吃。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">病人應該避免吃過量的煎炸肥膩的食物、動物內臟、濃縮的肉湯與肉汁、火鍋湯底等高普林食物。實際上,工作應酬或慶祝佳節時大魚大肉和暴飲暴食,有可能在短時間內讓尿酸水平升高,引發痛風發作。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">另外,過量的酒精會</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">阻礙</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">腎臟排出尿酸,造成尿酸都積</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">在</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">體內,所以應避免過</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">度飲</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">酒,特別是啤酒,而不是在戒</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">吃</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">豆腐這</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">件</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">事上鑽牛角尖。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">黃豆食品是可以適量吃的。每當我對病人提出這</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">個</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">觀念,他們都露出懷疑的眼神。有一次,我跟一名年逾七十的老先生說,痛風的病人不必忌口黃豆和其他豆類,並提出二</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">○</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">一五年新加坡醫學界長期追蹤六萬名華人飲食習慣的一項研究,食用黃豆和豆類食物不會導致痛風的發作,反而還降低患痛風的風險。沒想到,老先生的臉馬上沈下來,不斷搖頭表示,他不認同這個說法,認定吃豆類就會導致尿酸升高。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">每當遇到這樣的考驗時,我都選擇退一步,先聆聽對方的想法,因為破壞彼此之間</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">的</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">和諧關係不是我</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">所願</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">;當我了解</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">對方</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">的看法後,再進一步溝通,</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">並且</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">分享新觀念。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">我碰過很多上了年紀的人,就算沒有高尿酸或者痛風,都不敢吃豆類;其實,並沒有研究說明避免黃豆或其他豆類可以預防痛風,健康的人不必因為豆類含有普林,就遠離這些營養豐富的食物。黃豆和豆類食物價格便宜,更富含維持身體健康的營養素;如果受到傳統觀念的影響,而錯過這些天然食物所帶來的益處,是一種損失。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-fareast-language: ZH-CN; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">在急性痛風發作的時候,病人要避免高普林食物</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">和</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">油膩食物。這時刻,低普林的食物如豆腐、蛋類和低脂奶類正好能提供病人所需的蛋白質。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">痛風到目前為止是無法根治的。</span></p><p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">可是,藉著藥物和飲食控制,病人能預防痛風的發</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">作</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">。要有效預防痛風,平日要有健康的飲食習慣,如控制飲食中的熱量攝入,少吃高油脂高糖分食物;避免長時間吃過量高普林的動物性食物,如肉汁、內臟,海鮮如沙丁魚、牡蠣、蝦米和雞精等;確保喝充足的白開水以排出體內過量的尿酸,避免喝酒與果糖含量高的飲料。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: SimSun; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">不要隨波逐流跟著他人尋</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">覓</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">美食,暴飲暴食,最後吃到體重過重。要知道,體重過重特別是</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">「</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">中</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">廣(肚腹</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">肥胖)</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">」</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">,也是導致痛風的風險之一。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">究竟有沒有什麼食物對痛風發作起到預防作用呢?有研究表示,櫻桃也許對痛風病人有幫助,建議病人先諮詢這方面的專科醫師。研究也發現,低脂奶能降低痛風的發作,全脂奶則沒這樣的效果。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; mso-char-indent-count: 0; text-indent: 24.0pt;"><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">「病從口入,禍從口出」,這八</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">個</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">字是父親在我小時候教我的;我從這簡單的</span><span lang="ZH-HK" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-fareast-language: ZH-HK; mso-font-kerning: 0pt;">兩句話</span><span lang="ZH-TW" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">中獲益不淺,不亂吃也不亂說話,這輩子就能少吃一點苦。</span><span lang="EN-US" style="color: black; font-family: "PMingLiU",serif; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-3500267636967451382022-12-23T10:14:00.004+08:002022-12-23T10:14:20.626+08:00營養師說食物:Kopi C <p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifgUlECgdCXBPS0lmeD2ui0pRdsigJ8Qi4GCC_OLdHSeJr3lXSp3kTNO0iqH4CqfDBIYqNX4ptdKoTeDlqAGT0WgpU2nT-QQadSJ-avrk4g3340ZiHeCjqEFdijvUSxSaT_B3r2pKNWqTRop8jHuw7oTvzd_PC7gzyro8Mnm5r2T0zT2p-TlSKaBGD/s5184/timothy-barlin-GX4YM64o49U-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3888" data-original-width="5184" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifgUlECgdCXBPS0lmeD2ui0pRdsigJ8Qi4GCC_OLdHSeJr3lXSp3kTNO0iqH4CqfDBIYqNX4ptdKoTeDlqAGT0WgpU2nT-QQadSJ-avrk4g3340ZiHeCjqEFdijvUSxSaT_B3r2pKNWqTRop8jHuw7oTvzd_PC7gzyro8Mnm5r2T0zT2p-TlSKaBGD/s320/timothy-barlin-GX4YM64o49U-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@timbar?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Timothy Barlin</a> on <a href="https://unsplash.com/photos/GX4YM64o49U?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">我所住的社區有一巴刹,巴刹旁的小販中心裏有一家賣傳統咖啡的攤位每日早晨都出現大排長龍的現象。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">日前經過這攤位,攤位的助手對著我舉起手,大喊一聲:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "MS Mincho"; mso-fareast-language: ZH-TW;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Kopi C Siew Dai?</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "MS Mincho"; mso-fareast-language: ZH-TW;"> <span lang="ZH-TW">」</span></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"> 在新加坡,</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Kopi C Siew Dai<span lang="ZH-TW">指的是咖啡加淡奶(</span>evaporated milk<span lang="ZH-TW">),也加糖,不過其含糖量比</span>Kopi
C<span lang="ZH-TW">少,喝起來只有淡淡甜味。本來并沒要買咖啡的我,竟然下意識打出</span>ok<span lang="ZH-TW">的手勢,走前去付錢、簡單噓寒問暖數秒鐘,就拎著</span>Kopi
C Siew Dai<span lang="ZH-TW">往回家的路上走。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span><span lang="ZH-TW">朋友從娘家回來後,臉皺成一團跟我埋怨,其父親帶學齡前的孫子到咖啡店喝咖啡,還給了小瓜嘗一小口咖啡的味道。因爲朋友完全服從專家對咖啡的想法,加上愛孩子心切,帶著責備的口氣對父親表示:「這咖啡因對孩子不好,哪裏可以給那麽小的孩子喝咖啡?」父親回了朋友一句:「你們小時候,我還不是偶爾這樣給你們喝,你看看你,還不是長那麽大!」儘管不認同父親所説,朋友當時後退一步、讓了父親。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">聽完朋友的心事以後,我就跟她做了下面這一小段私人經驗與感受。一名親人曾與我分享,念小學低年級時跟爺爺到咖啡店,爺爺會把咖啡倒一點在杯碟子上,讓他喝。我興奮得忘了禮貌而插話:「有一次我跟我爸到咖啡店,也試過這樣喝咖啡!」這一生人,也不過就那一次。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">倒咖啡在碟子上的長輩早已離我們遠去,奇怪的是,這記憶數十年後卻依然與我們同在。「飲食中的巧克力蛋糕、巧克力麵包、巧克力飲料、黑巧克力、汽水等食物都是咖啡因的來源。」我也順道跟朋友提出這點,朋友才意識到自己對父親給孩子喝咖啡這事耿耿於懷時,孩子過去都從吃巧克力食品這途徑中吃進不少咖啡因。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">父親在世時,每天都會喝一杯母親泡的咖啡。母親一邊用小茶匙把咖啡與煉乳(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">condensed milk<span lang="ZH-TW">)攪拌均匀,一邊嗅著香氣强烈的咖啡,卻一口也不喝。因爲母親對咖啡有自己的想法,她年輕時喝咖啡出現胃不舒服的經驗,看了醫生、醫生叮嚀不可喝咖啡,母親打從那天起就戒了咖啡。因此,母親一直以來認定咖啡對人體不好,看到我喝咖啡時,母親必定會提醒不要多喝。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">有趣的是,長大後,我跟上了母親泡咖啡、父親喝咖啡的習慣。不同的是,我沒選擇煉乳,糖的用量也隨著歲月而改變,從一開始的有糖到今日的少糖或無糖。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">「喔,原來你喝的是</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Kopi O<span lang="ZH-TW">(在新加坡,</span>Kopi O<span lang="ZH-TW">就是不加奶的咖啡)</span>……<span lang="ZH-TW">」有的人把</span>Kopi O<span lang="ZH-TW">標簽為「健康」的咖啡,仿佛喝了</span>Kopi O<span lang="ZH-TW">就能輕易擦去因睡眠不足而喝過量咖啡所帶來的不安。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">我常笑著説:「家裏泡的話,加奶粉</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">(milk powder)<span lang="ZH-TW">、豆奶、淡奶或者鮮奶</span>(fresh
milk)<span lang="ZH-TW">都行。」每次聽到我提出這樣的組合,大家的疑惑都很一致:「這樣好喝嗎?咖啡加豆奶(或者奶粉)聽起來很奇怪!」</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">我有一朋友每日都倒兩包三合一白咖啡到一個大馬克杯裏,加熱水攪均匀,抓一把冰塊往熱咖啡裏加,更把一口一口喝進肚子裏的過程喻爲「享受」。我走到他們家厨房,打開櫃子,眼見的是一包包的三合一咖啡在櫃子的層板上排列整齊,鼻子聞到的是一股股香得讓我起疑心的味道。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">大家瞧一瞧一般三合一咖啡的食物成分表,排在第一的成分多是植脂末(或稱奶精</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">creamer<span lang="ZH-TW">)或是糖。植脂末不是奶粉,不能因爲看它長得跟奶粉沒差,就誤以爲它也是蛋白質和鈣的來源。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">其實,植脂末是反式脂肪的來源之一。想為咖啡增加蛋白質或者鈣的話,加入鮮奶是方法之一。連鎖咖啡店常見的</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Cappuccino<span lang="ZH-TW">和</span>latte<span lang="ZH-TW">就含有不低的蛋白質含量,而後者的蛋白質含量因含更多的鮮奶而變得更高。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">平日愛喝榛子果(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">Hazelnut<span lang="ZH-TW">)風味三合一咖啡的讀者,下一回逛超市「進貨」時,可以先做點功課,查看食物標簽上的食物成分表,以確認榛子果風味真來自榛子果,抑或是香精在迷惑我們。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">作爲一名女性,我會顧慮啜一口咖啡後,咖啡因會抑制人體對鐵的吸收,而進到體内的咖啡因也有增加骨質流失的可能性。咖啡於我,多是兩餐之間的飲品。如果沒有喝咖啡的習慣的人,個人是不會主動鼓勵這群人喝咖啡。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">有的人拖著疲憊的身體來見我,訴説自己每日得喝幾杯咖啡才能打起精神工作。他們想知道什麽咖啡是健康的。我理解他們的生活不容易,可是睡眠不足而無法聚精會神工作的人,把核心放在什麽咖啡比較健康來討論,於我的意義不大。該面對和處理的問題其實跟咖啡無關,疲憊的身與心需要的是好好睡一場覺。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">營養知識是讓我們活用,不跟一條繩子那樣把我們綁得喘不過氣來,有的執念,對我而言是不必要的。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">排斥咖啡的人知道營養師喝咖啡就用力批判,喜愛咖啡的人仿佛有了喝咖啡不是壞事的理由,殊不知我跟咖啡攤位小販打出</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-language: ZH-TW;">ok<span lang="ZH-TW">的手勢,純粹爲了給用心服務的人實際的支持。如此而已。</span><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-89339061332357687782022-12-23T10:00:00.003+08:002022-12-23T10:08:04.324+08:00營養師說食物:辛香料(Spices)<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Sg-oJOEw8NFguSpISvq7OD9i3FwZeFkyq3p9G7m1hzMKxhOisxZUPAmnR5NgAxOsMh2a7LftX_sxUzHPb4hmpeTlQc3U4pZTC-U63f_TgAgdF7WjDRuJcWnxc9xVXuNbMdOvcUWHYGwOd_yhN86LxdaMMKblUryQtkq7yAMYhYbBtyd94W9LdlTu/s7360/marion-botella-uaHShoIDGeo-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="7360" data-original-width="4912" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Sg-oJOEw8NFguSpISvq7OD9i3FwZeFkyq3p9G7m1hzMKxhOisxZUPAmnR5NgAxOsMh2a7LftX_sxUzHPb4hmpeTlQc3U4pZTC-U63f_TgAgdF7WjDRuJcWnxc9xVXuNbMdOvcUWHYGwOd_yhN86LxdaMMKblUryQtkq7yAMYhYbBtyd94W9LdlTu/s320/marion-botella-uaHShoIDGeo-unsplash.jpg" width="214"></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@marionb_photography?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Marion Botella</a> on <a href="https://unsplash.com/photos/uaHShoIDGeo?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">每個人對食物的喜好都不同,有的人鍾情於日本、韓國、意大利料理等,我則對印度料理情有獨鍾。當被問及,「你愛吃辣呀?」,我笑著搖頭。其實,我真正愛的是厨師使用各種不同的辛香料來烹調食物。辛香料指由乾燥的根、樹皮、種子、花等做成的天然調味料,例如我們熟悉的黃薑、肉桂</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(cinnamon)<span lang="ZH-TW">、丁香</span>(clove)<span lang="ZH-TW">、茴香</span>(anise)<span lang="ZH-TW">等。中式料理最常見的香草</span>(herbs) <span lang="ZH-TW">與辛香料則有葱、蒜、姜、九層塔等。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span><span lang="ZH-TW">鄰居經過我們家時,都會打招呼問聲好。有一次剛好碰到我在煮咖哩,鄰居就問:「我一出電梯就嗅到香噴噴的咖哩味,這咖哩不是不健康的嗎?」,我們當日光是聊咖哩就聊得好開心。我們的可愛鄰居認定咖哩是不健康的,它絕對不會出現在營養師家裏的厨房,這有趣的經驗讓我印象深刻,更不時在講座會上提出來跟觀衆分享,讓現場氣氛再輕鬆一些。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">説到底,一道料理健康不健康,主要還是看其用料。我們在外面吃的咖哩,多使用印度奶油、椰奶等,煮出來的咖哩味道真的很香。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">隨著生活水平的提高,越來越多的人不再只是單純追求味覺上的享受與刺激,越來越多的人開始重視健康料理的選擇。譬如說,我在家煮咖哩都沒有用印度奶油和椰奶,反而藉著加入充足的黃薑粉</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(ground turmeric)<span lang="ZH-TW">和咖哩粉</span>(curry
powder)<span lang="ZH-TW">讓煮出來的扁豆咖哩同樣好吃。重要的是,這道菜的脂肪和鈉含量卻比外面吃的咖哩少很多,不會給腸胃帶來過重的負荷。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">另外,我在煮咖哩時用乾豆類,如</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">:<span lang="ZH-TW">鷹嘴豆、各式扁豆等取代了肉類,也加入白花椰菜或胡蘿蔔等蔬菜,每吃下一口咖哩都連同膳食纖維一起吃進去。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不久前,一名親戚才邀我的母親到她們家裏用餐聚會。我發現母親回來後就比平日喝更多的水,直問母親剛才的食物口味是不是很重。母親點頭說,「那道燜馬鈴薯用了大量的醬油。其實,只要簡單地加入八角</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(Star anise)<span lang="ZH-TW">和肉桂,就為菜餚加分了。」把香料或辛香料加入料理内,不只減少油、糖和鹽的使用量,其獨特的香味讓食物更有特色。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">辛香料含豐富抗氧化物質</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">這個營養資訊普及的年頭,相信沒有人不知道什麽是抗氧化物質</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(antioxidants)<span lang="ZH-TW">。當提到「抗氧化物質」這五個字的時候,大家立即想到的食物有哪些?有的人的腦海裏也許冒出茶(特別是綠茶)、綠花椰菜、草莓等食物。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">沒錯,蔬菜(如:綠花椰菜)、水果(如:藍莓)、全穀類食物(如:糙米和燕麥)都含有豐富的抗氧化物質。除了提供特殊的香味,辛香料其實也含有豐富的抗氧化物質,這説明它們具有抗氧化的功能。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">曾讀過一篇跟辛香料縣相關的報導,大約一克(也就是半茶匙左右)的丁香</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(cloves)<span lang="ZH-TW">所含的抗氧化物質比半杯的藍莓還要高。既然如此,我們可以以健康均衡飲食為基礎,再把抗氧化物質豐富的食物和辛香料加到每日的料理中,幫助減緩身體的老化。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">講座會上,一名觀衆前來分享說,自己爲了每天早上都會生吃一整粒的大蒜。這分享又勾起我的好奇心而開始發問,「這樣生吃大蒜,好吃嗎?你喜歡嗎?」對方回答:「爲了健康,有什麽辦法?再難吃,都要吃。」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我雖然尊重這名觀衆的想法與做法,不過卻堅信如果一種新的飲食習慣,無法恆持下去,它就算真帶來健康上的益處,也是短暫的。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我自己的做法則是,把辛香料加到菜餚裏烹調,比如把黃薑粉加到鷹嘴豆和番茄這道菜裏,端出來的盤子有紅橙黃,不只顔色好看,更是香味十足。對我而言,鷹嘴豆番茄跟黃薑粉簡直是絕配,試過煮給好朋友的小孩吃,媽媽們看著孩子一口接一口吃,飯後趕緊抄寫食譜,回家再如法炮製。燜香菇和豆乾時,則加入肉桂與八角,我就這樣不斷做新嘗試。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我是個幾乎不怎麽吃餅乾的大人,不過卻特別喜歡薑餅人餅乾</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(Gingerbread men)<span lang="ZH-TW">。烘烤薑餅人餅乾時,整間房子都彌漫著辛香料(肉豆蔻、肉桂等)的獨特香氣,有一種説不出來的溫暖。後來學烤核桃胡蘿蔔蛋糕,發現就算沒有牛油,只要稍稍加入一小茶匙的肉桂粉,就能為蛋糕增添更迷人的香味,驚喜不已。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">多年前,知道一名印度朋友很會煮印度奶茶(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">masala tea<span lang="ZH-TW">),特意前去跟對方請教。如今心血來潮時就按照朋友提供的香料配方,給自己慢慢煮一壺香料氣息撲鼻的茶。如今偶爾泡咖啡、吃早餐麥片時,也不忘撒點肉桂粉再吃喝。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">只要花點小心思、付出小努力,就能把含豐富抗氧化物質的食物加到日常飲食中,享受食物的當兒也為飲食加點分。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-45973993923516673302022-12-22T12:06:00.001+08:002022-12-23T10:01:21.974+08:00營養師說食物:泡麵<div class="separator" style="clear: both; text-align: center;">
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</div><p> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不久前,學生把自己吃的泡麵拍下與我分享,我得到他們的同意後,就拿到課堂上當教材,跟大家分享在蠟燭兩頭燒的日子我如何為泡麵加一點分。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">現代人生活忙碌,趕工、加班的日子裏,為求快速、方便,有時會選擇以泡麵來解決肚子咕嚕響的問題;一個動作撕開包裝紙,倒入熱水,蓋上悶一下,幾分鐘後就能吃進熱</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">乎乎</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">的食物,省時又方便。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">不少養生達人表示,泡麵是零營養價值的垃圾食品。如果把油炸泡麵的脂肪含量、調味包的鈉含量和加在調味包內的食物添加劑這三點,用放大鏡來看的話,大家會對其安全性與營養價值起懷疑心,是能理解的。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">我不想</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">把食物歸類為「好」或「壞」,人們對均衡飲食的觀念、吃的方法、吃的量、多頻</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">繁</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">地吃,這些才是我更關心的事。譬如,我見過有的人認為西瓜是健康、有營養的,而在一餐內僅吃西瓜一種食物,還吃下半個大西瓜!有的人聽信這樣的飲食法可以迅速減肥,就不管一切吃</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">了</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">一段時間。我對這樣的飲食方式不敢苟同。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">對另一些人來說,泡麵是偶爾才吃的。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">在我們閱讀泡麵的食物標籤時不難發現,絕大部分的泡麵採用棕櫚油來油炸,因為棕櫚油比其他食用油有更高的耐熱度,穩定性相對也比較高。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">有句老話說得挺有意思的:「有一好,沒兩好。」棕櫚油另一方面有大量的飽和脂肪,長時間多食用對人體的膽固醇水平會造成負面的影響。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">如果跟我們父母的年代比較,我們身在這個年代的確有更多較健康的泡麵選擇。我記得小時</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">候</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">,泡麵只有油炸的一種。可是到了我女兒這個年代,不只是製作泡麵的過程出現了熱風烘乾技術,就連十年前我們在超市無法買到的全麥泡麵現在</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">也</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">處處可見。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">所以,不妨在購買前閱讀食物標籤,多挑選那些非油炸的、全麥的泡麵。偶爾用非油炸的泡麵來替代穀類主食並非完全不可以,但是要有這樣的認知:單一包泡麵,無法提供身體充足的營養。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">泡麵缺</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">乏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">膳食纖維、維生素、礦物質與蛋白質。想一想,當我們吃米飯,會以一份蛋白質食物</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">、</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">一份蔬菜</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">和</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">飯後一份水果來做均衡的搭配。在吃泡麵的時候,泡麵替代了米飯,不過人們並沒有加入新鮮蔬菜和蛋白質食物。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">吃泡麵時,可以利用綠葉蔬菜、番茄、花椰菜等為身體提供所需的膳食纖維。如果這一餐吃不足蔬菜,下一餐就記得補充回來。至於蛋白質食物,素食者可以選擇豆腐和豆乾等黃豆製品。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">另外,就算我們選擇非油炸的泡麵,大多的泡麵依然有鈉含量過高的問題。這個問題相對容易解決,只要在煮泡麵時減少調味包的分量就好。另一個辦法就是堅持不喝湯,這已能成功減少進入身體的鈉了。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">有的泡麵調味包含有大量的食物添加劑,這些化學名稱都會出現在食物標籤的成分表裏,我個人是不建議購買</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">的</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">雖然很多泡麵都掛著較健康的標籤,我始終不認為泡麵是健康的。哪一天大家真的非要以泡麵代替正餐不可,最理想的做法是以新鮮蔬菜和一份蛋白質做搭配,調味包的量盡量減半,不喝湯最理想,餐後再補充一份水果。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt; letter-spacing: 0.2px;">稍微花點心思、用點小技巧,就能輕易地把泡麵營養不均衡的問題改善。這樣偶爾吃吃泡麵,也不是什麼大問題。</span><br></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-68024539253043759622022-12-22T10:56:00.001+08:002022-12-23T10:02:22.541+08:00營養師說生活事:泡麵<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-r3WxYOKLTqsNucWstQtb_je-AC4MSJitJHKA1rcan3IbgOe98IKohE1jPweY6clBu785MdDxtqQav3FA0O3kONJd46ZFcLj-fYTWAXOPmL2---QGFS-ZRc88vJzO3_xSLXUlGakGdjhYsuZcRhlUP2QDHSmPkOzTsRin41AhUApe3jU_1vVYGw3/s4160/fernando-andrade-sEi3apr6Vys-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2774" data-original-width="4160" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-r3WxYOKLTqsNucWstQtb_je-AC4MSJitJHKA1rcan3IbgOe98IKohE1jPweY6clBu785MdDxtqQav3FA0O3kONJd46ZFcLj-fYTWAXOPmL2---QGFS-ZRc88vJzO3_xSLXUlGakGdjhYsuZcRhlUP2QDHSmPkOzTsRin41AhUApe3jU_1vVYGw3/s320/fernando-andrade-sEi3apr6Vys-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@thisisnando?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Fernando Andrade</a> on <a href="https://unsplash.com/s/photos/instant-noodles?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">我認識一個性格務實的朋友,我們兩人不但性格相近,而且平日喜歡無目的地閲讀,有機會相處在一起時,會針對彼此感興趣的課題做分享與討論。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">最近一次朋友到訪,我們一邊吃點心,一邊聊兩性關係。</span><span lang="ZH-TW" style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"> </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">衣食住行中的「食」看似生活中簡單的一件事,其實它一點也不,不少男女就在厨房這空間與另一半爲了「煮或不煮」、「煮什麽」、「怎麽煮」而唇槍舌戰。</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">朋友分享的這一段經驗時,往事與舊人瞬間浮現在我的腦海裏。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">我年輕時,曾清楚拒絕一個邀我吃牛肉的朋友,對方態度強硬:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">你都沒試過,你怎麽知道自己不喜牛肉呢?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">,跟著,這朋友就細心切了一小塊據説是最好吃的部位遞到我面前,其實我當下出現難受的感覺。有了這段經驗後,我感受到有的人並不在意我的感受,我應該把精力與時間放到在意我的感受的人身上。</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">我忍不住問:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">你在拍拖前,會把對方的生活與飲食習慣納入考慮範圍,並決定能不能在一起?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">與朋友的眼神對視後,我明白了她的心思。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">朋友繼續分享:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">假設飲食習慣不好的一方不準備改變,另一方卻堅守飲食均衡的原則,那麽兩口子會常為「食」這件事爭吵不休。一個人的飲食習慣不好,婚後會給孩子帶來不良的示範與影響。</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"> </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">朋友分享尋找伴侶的經驗就處處顯示出其深思熟慮。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">我試著去感受與理解朋友的情緒,巧合仿佛無所不在,我們家厨房窗口處正飄來一陣陣讓我無意識地皺起眉頭的烟味,那瞬間我雖無法徹底理解朋友的感受,但那擅自闖入我鼻腔内的不速之客,讓當下的我多少明白了朋友的心事。</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">「食」事跟伴侶之間的關係的確息息相關,兩方對飲食的想法與做法上所出現的差異,他日造成分歧與矛盾的發生。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">疫情間,一位朋友上門做客與我們聊生活,重口味的朋友一邊把宮保猴頭菇放進嘴裏,一邊說自己去年因「食」事而與伴侶鬧得不愉快。我得到了朋友的同意,把這段經驗寫在自己的文章裏。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">原來,有一個晚上,朋友單純想吃泡麵,可是一直以來飲食清淡的伴侶卻堅持泡麵是垃圾食物,認爲吃自己親手煮的飯菜新鮮有營養對身體有益。一方不準吃另一方則非吃不可,雙方互不退讓,厨房的戰火因此升級,這次衝突讓伴侶從此不再踏入厨房做飯,三餐都叫外賣。每次聽不同朋友訴説人與人之間這等不容易的事,我都不加以評斷,我覺得聆聽與陪著大家走過這段不容易的道路比較實際。</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">泡麵真的有那麽糟糕嗎?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">朋友問。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">我直覺感受到問題不在泡麵。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">在聽了朋友的分享後,我的大腦開始蹦出數十個念頭,我在想這些可能性:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">對方真正不滿意的是什麽?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">、</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">會不會是因爲自己為這個家做飯的心思沒受到肯定,所以才出現爭吵?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">,一個人的内心世界遠遠比我們所能想象的複雜與不易理解,而每個人的内心世界都在靜悄悄變動著的,多聊心裏話、多溝通是伴侶之間要做的功課,這樣才有辦法多一份瞭解。</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">有的照顧者,在為生病的伴侶做飯時,一滴油一粒鹽都不加,我跟兩方聊過心底話。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">病者原以爲是照顧者的營養知識不足,把食材直接分成健康與不健康兩種再排斥後者;事實的而真相是,照顧者因爲害怕無常再次敲門而失去另一方,所以才嚴格把關病者的飲食,如:準備水煮青菜時完全不加調味也不加油,不過這一番「好意」卻造成生病的一方不想吃家裏的飯菜,加上説話的語氣帶著情緒,很容易掀起爭執。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">你我他也都知道,改變飲食并不是一蹴可及的事情,可是其中一方還是會想盡辦法努力「溝通」,想改變對方、想讓對方「聽」自己的,也許認爲自己的想法才是對的而忽略了對方的感受。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">對我而言,雙方都有自己的不容易,而解決問題的方式不只有一種,伴侶兩人先把自己的心調整好,再試著好好溝通讓彼此更瞭解對方,把彼此的步調調整一下,或求助於專業人士,因爲「食物大戰」這塊地毯底下也許藏著其它需要被溝通與處理的根本問題。</span><span style="font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">那夜,在我們家的飯廳,我看著朋友的眼睛說:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">你心裏也感受到,這不是泡麵的問題,對嗎?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">朋友低著頭思考著,我仰著頭看著天花板,心裏不禁想:</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">“</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; mso-hansi-font-family: SimSun;">每一對夫妻都有一部難念的經,兩人都要打開心來讀這部經,這段合一的關係才能走得遠走得幸福吧?</span><span style="font-family: SimSun; font-size: 12.0pt; mso-ascii-font-family: PMingLiU-ExtB; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-TW;">”</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 16px;">這大概是走入婚姻的人重要的功課。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><br /></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-11587694281433922362022-12-20T12:10:00.004+08:002022-12-23T10:01:53.965+08:00營養師說食物:抹茶<p> </p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif;"></span></p><div class="separator" style="clear: both; font-size: 12pt; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJn_KH2gUpOmsIxfWlSfG1iieQQTwwGnY0TMzyZNtFpIqWNmWFhSIOK49SKa6odcjwCLAVDX8ZxhZlEnQusCU4GKU2HS5DmQcxhLJSt-_6A0YXBbu1ha7_o5JYhmKQX3xKEGCuDjsML5Vqtk1nFErmJbG93Mu3Qf6ILDcW8yVK013_kmFwCRXmKAzo/s5489/matcha-co-pC16vUGYCL4-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3659" data-original-width="5489" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJn_KH2gUpOmsIxfWlSfG1iieQQTwwGnY0TMzyZNtFpIqWNmWFhSIOK49SKa6odcjwCLAVDX8ZxhZlEnQusCU4GKU2HS5DmQcxhLJSt-_6A0YXBbu1ha7_o5JYhmKQX3xKEGCuDjsML5Vqtk1nFErmJbG93Mu3Qf6ILDcW8yVK013_kmFwCRXmKAzo/s320/matcha-co-pC16vUGYCL4-unsplash.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@matchaandco?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Matcha & CO</a> on <a href="https://unsplash.com/s/photos/matcha?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><div class="separator" style="clear: both; font-size: 12pt; text-align: center;"><br /></div><div class="separator" style="clear: both; font-size: 12pt; text-align: left;"><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">有一次,我的舊同學帶著喜悅的心情與我分享他養成了泡茶與喝茶的習慣。他的分享讓我想到,我的原生家庭從不曾出現過一家人坐在一起泡茶、喝茶與聊天這樣一個畫面,因爲我父親喜喝咖啡多過茶,我牢牢記住了父親左手托著杯碟,右手拿著杯耳,小口小口把咖啡往嘴裏送的那一幕。
茶不存在我的童年記憶裏。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p></div><p></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><br /></span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">舊同學給我介紹他認爲對健康有益的茶,要我嘗試,我卻因家裏沒茶具而遲遲沒行動。</span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><br /></span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">有趣的是,有一天,我為製作曲奇餅乾而買下了一小罐抹茶粉,那抹茶粉的味道嗅起來實在是太吸引我了,忍不住給自己泡了一杯茶。我把所需的抹茶粉的量量出來、用篩網慢慢過篩到碗裏後,就把熱水慢慢倒入碗裏,跟著再抓起茶筅慢慢刷茶,一邊嗅著茶香味一邊用手腕的力前後移動刷出綿密的泡沫。</span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><br /></span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">喝著茶時,竟然感受到了舊同學口中說不停的滿足感,這真是一段快樂的經驗。</span></p><p class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><br /></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">隔天,爲了再嗅那迷人的茶香味,我忍不住再為自己泡了一次茶,爲了為杯中茶的營養加分,我還特意把綠色的茶慢慢地倒入加溫了的牛奶中。專注地看著綠色混入白色的奶那數秒,就跟閲讀時的經驗一樣,不僅整顆心逐漸地沉靜下來,竟還出現一股莫名其妙的富足與療愈感。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">不管是哪一種品種的茶,它們皆來自同一種茶樹(</span><i><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt;">Camellia
sinensis</span></i><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">),不同的是它們經過了不同的加工過程。</span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">剛收成的茶葉被送去蒸煮與烘乾以停止氧化,出來的產品就是我們熟悉的綠茶。跟許多人的認知不同,抹茶并非被磨成粉末後的綠茶的名稱。抹茶跟綠茶都來自同樣一種植物,不過它生長與生產的方式卻跟其它綠茶不同;茶農在茶葉采收前大約三個星期會進行遮陽覆蓋,也就是說抹茶是由生長在沒有被太陽直接照射的地方的茶樹所製成的,過後茶葉被除掉梗與葉脈、再磨成粉末。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">因爲長在陰涼的地方,所以爲了應對陽光不足,葉子會產生更多的葉綠素,抹茶顔色也較爲翠綠。喝綠茶,喝的是茶葉浸泡在熱水中的茶湯;抹茶則是茶葉磨成的粉末加到熱水後直接飲用,也就是把完整的茶葉喝下去。那,抹茶與綠茶的營養價值是不是有差呢?</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">兒茶素</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"> (Catechins) <span lang="ZH-TW">普遍存在於植物性食物中,如:莓果</span>(Berries) <span lang="ZH-TW">、可可與豆類等,它能中和自由基、保護身體減少其被氧化,以預防慢性疾病。</span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">綠茶含有多種兒茶素,含量最爲豐富的是</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">表没食子兒茶素没食子酸酯</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"> </span><i><span lang="ZH-CN" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt;">(</span></i><i><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt;">Epigallocatechin
Gallate <span lang="ZH-CN">,</span>EGCG<span lang="ZH-CN">)</span></span></i><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">EGCG<span lang="ZH-TW">的抗氧化力遠遠高於維生素</span>C<span lang="ZH-TW">與</span>E<span lang="ZH-TW">。有研究發現,被磨成粉末的抹茶的</span>EGCG<span lang="ZH-TW">含量,是綠茶的</span>137<span lang="ZH-TW">倍,抹茶似乎帶給我們更多健康上的益處。</span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">網路上出現不少有關抹茶可用來治癌症的説法,到目前爲止,科學家尚未找到有力的證據以支持這説法。</span><o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">儘管抹茶對我們的健康有益,我對「喝越多越好」這種説法有所保留。凡事都有一體兩面,飲食這件事也不例外。</span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">根據網路上的資料顯示,每一克的綠茶含有大約
</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">11 <span style="mso-spacerun: yes;"> </span><span lang="ZH-TW">到 </span>25<span lang="ZH-TW">毫克的咖啡因;每一克的抹茶則含有大約
</span>19 <span lang="ZH-TW">到</span>44<span lang="ZH-TW">毫克的咖啡因,可見抹茶的咖啡因比綠茶來得稍高。</span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">這數據只能作爲一個參考,畢竟冲泡茶的方法、分量的使用與是否有添加其它的飲料等因素都會影響到一杯茶的咖啡因含量。</span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">除了比綠色含有更多的抗氧化物質以外,抹茶也比綠茶多了更多的咖啡因。一般的建議是,每日不攝入超過</span>400<span lang="ZH-TW">毫克的咖啡因,咖啡因可來自咖啡、巧克力、汽水等。研究顯示,對於健康成人來說,每日攝入高達</span>400<span lang="ZH-TW">毫克的咖啡因並不影響健康。</span><o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW"><br /></span></span></p>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">跟汽水與一些加工含糖飲料相比,它的確更勝一籌,用抹茶替代汽水或含糖飲料是一種可行的做法。</span></p><p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p><p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">以抹茶替代綠茶或紅茶能增加抗氧化物質的攝入。</span></p><p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p><p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">雖然抹茶對健康有益處,但是它不過也就是我們每日的飲食中許多有益健康的食物中的其中一種選擇,并非什麽神奇飲料。對於特別愛喝茶的人,抹茶是健康的飲料選擇,愛咖啡的我愛上了抹茶後,每日的飲食又多了一個健康的選擇!</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin: 0cm; mso-add-space: auto; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;"><br /></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-17741411494112114932022-12-20T10:08:00.006+08:002022-12-23T10:03:06.486+08:00營養師說食物:耶誕薑餅<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTYN_udbNsmrnRNfzvH0yC3RaaNbDa64ra47dM9ghxqq5Syf7GN_ZBYBz4ezl8TaiX-ob6aVfHw-xRFbztqVtWGUzbwkfHpB4lkiMihZ9CvPzfV1B4ulCsNXJkfowNw8ONqBIlilBjVj9_1BA3dkFUWg867twQEdq4JR0UNprXkuHR06nhmnLetAlm/s6000/myriam-zilles-ew3sTx9Y3IA-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTYN_udbNsmrnRNfzvH0yC3RaaNbDa64ra47dM9ghxqq5Syf7GN_ZBYBz4ezl8TaiX-ob6aVfHw-xRFbztqVtWGUzbwkfHpB4lkiMihZ9CvPzfV1B4ulCsNXJkfowNw8ONqBIlilBjVj9_1BA3dkFUWg867twQEdq4JR0UNprXkuHR06nhmnLetAlm/s320/myriam-zilles-ew3sTx9Y3IA-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@myriamzilles?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Myriam Zilles</a> on <a href="https://unsplash.com/s/photos/gingerbread-man?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">女兒睿佳性格樂觀,總掛著一副陽光般的笑臉,每每見到大人就主動問好。結果,不管把睿佳帶到哪</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">,大人總是很慷慨地給她送糖果、各式餅乾等零食。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">耶誕節前夕,我們到一家常光顧的素食餐廳用餐,老闆娘送了睿佳一個賣相精緻、色澤豔麗的杯子蛋糕,上面有個奶油弄出來的耶誕樹。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">到家後,睿佳打開盒子,仔細端</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">詳</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">杯子蛋糕上面的奶油耶誕樹問:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">媽媽,這奶油耶誕樹真的可以吃進肚子嗎</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">因為要趕在讀睡前故事前把家事做完,我沒有留意睿佳說什麼,只顧著提醒她吃完後把餐具拿到洗碗槽。當晚我為孩子朗讀書</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">本</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">,讀到不知怎</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">麼</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">地自己也睡著了。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">隔天一早起來發現,杯子蛋糕上的奶油尚在洗碗槽等待被處理。</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">睡</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">眼惺忪的睿佳站在</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">一旁</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">安靜地觀察那依然綠得誘人的奶油,不久後她來問:「媽媽,這奶油的綠色跟我的顏料是不是一樣的東西</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">這個綠色跟</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">黏土</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">的綠色是不是一樣的</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">」匆忙準備早餐的我,也沒把她的問題放心上。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">當天下午,外甥女送來薑餅,那麼巧,上面同樣印有綠色的耶誕樹圖樣。我對薑餅情有獨鍾,一打開包裝袋,睿佳就說:「媽媽,薑餅上面的那個耶誕樹,</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">你</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">敢吃嗎</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">這一次我把頭轉過去,認真聽她繼續說:「我看到杯子蛋糕上的綠色,一個晚上後還是那麼綠,覺得蛋糕應該是加了綠色的顏料,是不健康的。」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">我簡單回答說:「我打算把這上面的耶誕樹糖霜丟掉,我喜歡的是薑餅。」我向來都不喜吃糖霜或太甜的食物。睿佳看著我用湯匙慢慢刮下薑餅上層的糖,對我說:「媽媽,既然薑餅上的糖霜不健康,最後被丟掉;昨天我吃的杯子蛋糕,上面的奶油也是丟掉,為何那些人要把它加上去呢</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">這算是浪費嗎</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">坦白說,我驚訝一個幼小的孩子竟然也動用小腦袋瓜去思考這</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">些</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">事情,並努力用她十分有限的知識,去推斷某食物是否對身體有害,再決定吃或不吃。當下突然想到每天為生活忙碌的大人,有沒有那麼一刻會認真思考放進嘴</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">的食物,到底是什麼</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">我忍不住把這件生活小事提出來,跟一位交情很好的營養師分享。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">對方聽後感</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">慨</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">地說:「孩子比大人受教,大人根深蒂固的思想不容易改變,哪怕事實擺在眼前,大人選擇不聽或不信。有的表面上雖認同,卻也未必行動。」朋友也分享,即使是營養師,有的也絲毫不認為五顏六色的彩虹蛋糕、零卡可樂、雞肉碎塊、香腸等食物有什麼問題。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">很多人對我說:「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">你</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">是營養師,一看就懂什麼食物對孩子好,孩子當然吃得健康。食品標籤上印著的成分,我們都看不懂,哪</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">知道哪種對身體好</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">」這話只說對了一半,我不認為家</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">必須有個營養師媽媽,孩子才能健康。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">每個星期,我都必須到超市買需要的食材。每一回排隊等候付費,會花上大約十五分鐘;其他購物者忙著滑手機的當兒,我的職業病讓我習慣性地看別人家的手推車</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">都裝了什麼食物。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">很多購物車</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">,超過一半都是包裝精緻的加工食品,也有加工肉類如香腸、</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">泡</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">麵、汽水、甜飲料、以奶精為主的沖泡飲料、冷凍食品如</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">披</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">薩</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-HK;">和</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">派等。多少人會花心思去研究自己的購物車</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">裏,</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">天然食物和加工食品的比例</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">如果營養價值偏低的加工食品比例較高,是否想過如何用天然食品替代目前常吃的加工食品</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">?</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">我相信在乎健康的讀者,皆</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">了</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">解飲食的關鍵在合理、多樣化,以新鮮、天然食物為主。一個年幼的孩子能從事情的根本著手,思考一件事情而做出一個吃或不吃的決定,作為大人的我們是不是應該成為孩子更好的榜樣呢</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">? </span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-10710618397008658012022-12-19T14:54:00.009+08:002022-12-23T10:03:20.173+08:00營養師說食物:飛上枝頭的植物奶<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguS4ZO-7u9Qi2LtdXD6eLUj0VDuMa9zEk1T4tot_WThIOcKlToygKozRiNkCFGb3GnI4Nn1FRh0_JjK1NIKpcm31X5plVqbeYfDVRm5WdhOwyZFAJD7iRum1KVz7pfouJ7vYloVvIweZr7kn6_Oh-n_dTud8fE9ujmMw3B6Je9XKhwF4_0Y_BcDhku/s6000/sandi-benedicta-b7F8mxFgAMY-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="6000" data-original-width="4000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguS4ZO-7u9Qi2LtdXD6eLUj0VDuMa9zEk1T4tot_WThIOcKlToygKozRiNkCFGb3GnI4Nn1FRh0_JjK1NIKpcm31X5plVqbeYfDVRm5WdhOwyZFAJD7iRum1KVz7pfouJ7vYloVvIweZr7kn6_Oh-n_dTud8fE9ujmMw3B6Je9XKhwF4_0Y_BcDhku/s320/sandi-benedicta-b7F8mxFgAMY-unsplash.jpg" width="213"></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@sendun?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Sandi Benedicta</a> on <a href="https://unsplash.com/s/photos/almond-milk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: 150%;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: PMingLiU, serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="line-height: 150%;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt;">妹妹經朋友介紹添購了一些植物奶,於是她發來簡訊與我討論有關植物奶是否適合家中孩子的事項,我請妹妹拍下她買的植物奶的食物標簽,針對幾個重要的營養素做簡單的説明。</span></p><p class="MsoNormal" style="line-height: 150%;"><span style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;"> <span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span lang="ZH-TW">十幾年前,帶病人與客戶到超市學習閲讀食物標簽是我的工作一部分,當年,超市裏的植物奶選擇寥寥無幾,我記得擺在下方的架子上只有一、兩種原味的米奶與杏仁奶,只要目光稍微往上移,就不難發現植物奶上方的空間被不同品牌、各種口味的牛奶占得滿滿的,仿佛有一種</span></span><span lang="ZH-TW" style="background: white; color: #4d5156; font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">我是牛奶,我驕傲</span><span lang="ZH-TW" style="background: white; color: #4d5156; font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;">的得意。</span></p><p class="MsoNormal" style="line-height: 150%;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-align: justify;"><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span>偶爾會被病人與客戶問到:「誰會買這種米奶?」這單純的問題讓我瞬間想到母親,於是笑著輕輕地回答:「不喜歡牛奶的味道、有乳糖不耐等人,就是這些產品的消費者呀!」</span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">十多年後,超市架子上的植物奶種類已琳琅滿目,有各式的純堅果奶,如:腰果奶</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">(Cashew milk)<span lang="ZH-TW">、杏仁奶</span></span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-font-family: SimSun; mso-fareast-theme-font: minor-fareast;">(Almond
milk) </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">與核桃奶</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">(Walnut milk)<span lang="ZH-TW">等,有穀物奶,如:純燕麥奶</span>(Oat
milk)<span lang="ZH-TW">,也有椰奶(</span>Coconut milk<span lang="ZH-TW">)等。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">我每個種類都買回來試喝,變老後的我一邊喝一邊用手機的拍照功能放大包裝上的資料,細細地讀一遍。</span></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 16px;">有的品牌的植物奶的組成則不僅含有單一一種成分加水(如: 水與燕麥),</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 16px;">它們是由多種不同的成分組成的,好讓產品的口感與味道更像牛奶。</span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">我有一個有趣的發現,許多與我對談過的素食者認定植物奶的營養價值比牛奶高,所以願意掏更多的錢買植物奶。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">這勾起我的好奇心,當我繼續問下去:「你認爲植物奶比牛奶「更勝一籌」,可不可以請你提出哪種營養成分更爲高?」,有的抓頭皮表示不清楚,有的則尷尬地笑著說:「我覺得植物奶更有營養,對身體更爲健康,因爲植物奶來自植物啊!」。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">反過來,有的非素食者則質疑植物奶的營養價值。我是一個會打破砂鍋問到底的人,更會陶醉在聽他人說自己的想法與意見。如果病人或客戶對這方面有錯誤的認知,我會試著引他們思考他們的營養需求,試著帶他們找出哪一個食品或飲品能滿足他們的需求,在瞭解他們的生活方式後,再分享可以怎麽把植物奶跟其他食材做一個搭配。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">這整個過程,往往帶給我一種深層的療愈感。我也説不出原因,内向的我正正就是通過這樣的一種雙向的、真誠的關懷與付出而獲得喜悅。這種喜悅像是一股從内生出的力量,推著我越走越心安,生活更是充滿著活力。</span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">一百毫升的牛奶含有大約</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">3<span lang="ZH-TW">公克的蛋白質,</span>100<span lang="ZH-TW">毫升的純燕麥奶或純腰果奶則有</span>1<span lang="ZH-TW">公克左右的蛋白質。燕麥本身蛋白質含量低,用純燕麥製成的燕麥奶的蛋白質含量比牛奶低;不過,有的燕麥奶添加了其它蛋白質豐富的食材(比如黃豆),這種植物奶則含有較爲豐富的蛋白質,拒絕牛奶的純素食者不應忽視這點。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">另外,除了蛋白質外,我們知道牛奶也提供了鈣。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">與牛奶不同的是,所有的植物奶皆不含膽固醇。我個人偶爾會用純燕麥奶取代牛奶,加入香蕉並製成</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">smoothie<span lang="ZH-TW">,風味獨特深得我喜愛。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">盡管如此,因爲我喜歡的這個品牌的純燕麥奶並沒經過添加鈣,一杯喝下肚,我明白這杯</span>smoothie<span lang="ZH-TW">為身體帶來的鈣少得幾乎可以忽略。因爲長期素食,因此我會注意並主動從其他植物性食物中獲得身體所需的關鍵營養素</span>——<span lang="ZH-TW">鈣與蛋白質。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">市面上經添加鈣的植物奶(</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">fortified plant-based milk<span lang="ZH-TW">)選擇豐富,有的</span>100<span lang="ZH-TW">毫升的燕麥奶能提供大約</span>100<span lang="ZH-TW">毫克的鈣,讀者可以在購買前閲讀食物標簽,為自己與家人選購營養成分更爲高的植物奶。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">我個人買植物奶不會只被精美包裝吸引,會注意食物標簽上的食物成分表</span>(Ingredient
list)<span lang="ZH-TW">。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">每個人的身體都是獨一無二的,我們可按個人的需求為自己挑選最適合的食物。</span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">至於同樣品牌的純杏仁奶,為了要給消費者提供順滑口感,標榜著濃鬱(</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">Extra Creamy<span lang="ZH-TW">)的杏仁奶在製作的過程中已經加入了植物油,因此其脂肪含量比原味(</span>Original<span lang="ZH-TW">)的杏仁奶高,要減肥、限制熱量攝取的讀者可留意這點。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">至於需要注意血糖健康的人,在選植物奶時要知道,穀物奶,如:燕麥奶與米奶的碳水化合物含量比堅果奶來得高,要適量飲用。至於長期素食的老年人與小朋友,高鈣豆奶是多種植物奶中較能滿足這兩個群體的蛋白質與鈣需求的。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">處在小學階段的孩子還在發育中,喝植物奶並不是問題,不過我們要閲讀食物標簽,為孩子選擇蛋白質與鈣較爲豐富的植物奶。<a style="mso-comment-date: 20211206T1051; mso-comment-reference: Ma_2;">有的家長沒有意識到為孩子正確選擇植物奶才是他們該做的功課</a></span><span style="mso-fareast-language: ZH-TW;"><span style="mso-special-character: comment;"> </span></span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; line-height: 150%; mso-fareast-language: ZH-TW;">,他們反而糾結在該給孩子喝牛奶好,或喝植物奶好。</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-indent: 36pt;">對我而言,成長中的純素食孩子需要攝入充足的蛋白質、脂肪、鈣與維生素</span><span style="font-family: PMingLiU, serif; font-size: 12pt; line-height: 150%; text-indent: 36pt;">B12<span lang="ZH-TW">等營養素,任何能提供孩子需要的這些重要營養素的奶,都是妥當的選擇。</span></span></p><p class="MsoNormal" style="line-height: 150%; text-align: justify; text-indent: 36pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif;">我想了一想,走入超市,要在這麽多選擇中找出滿足自己需求的飲品,實在不容易啊;同樣的,世上的職業如此多種,自己年輕時能踏入以服務與照顧他人爲主的領域付出,還一路走到今天,21年啊,纍積了許多人的信任,最後甚至成爲知己,當年的讀者後來也生兒育女,我們的孩子現在也是彼此的朋友,真是一切都是好因緣啊!(一邊笑一邊打下這一段文字)</span></p>
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</div>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-19789518132600725862022-12-18T13:31:00.018+08:002022-12-18T13:55:45.404+08:00被大力吹捧的益生菌真是保健康的答案?<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTzF8zoPx-KwIpctTbWqnpKD3sYjPiBBwgzG5-nudJzs_bai0ndwmYxrww38kwZgZarLscBXJhg00Y41OHFDz2mK0uupzu-Gi3D0Zv_vw08kOE9Uk2GoZ6-s-Cqvmcw0CjKM0plVah1Tw66vwGCs30Jynw-uF-67llAq3racOV8WUlOC6ycxR2T8-Z/s6016/daily-nouri-FOJJD135rDg-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4016" data-original-width="6016" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTzF8zoPx-KwIpctTbWqnpKD3sYjPiBBwgzG5-nudJzs_bai0ndwmYxrww38kwZgZarLscBXJhg00Y41OHFDz2mK0uupzu-Gi3D0Zv_vw08kOE9Uk2GoZ6-s-Cqvmcw0CjKM0plVah1Tw66vwGCs30Jynw-uF-67llAq3racOV8WUlOC6ycxR2T8-Z/s320/daily-nouri-FOJJD135rDg-unsplash.jpg" width="320"></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@dailynouri?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Daily Nouri</a> on <a href="https://unsplash.com/s/photos/probiotics?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><br></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">我在《用腦袋來吃飯》其中一篇文章裏寫了一段深有感觸的經驗,有一名剛踏入社會服務的營養師與我聊</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-HK;">天</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">,提及念營養學是要確保自己和家人健康不得癌症。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: ZH-TW;">在書裏,我寫到,</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">我有感具備營養方面的專業知識、有預防疾病的意識固然十分重要,不過把這些直接跟我們將來得不得癌症畫上等號,是不必要的,生命畢竟是無常的</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"> ......</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 16px;">多年前,被救護車送入醫院,身體被痛折磨、心被未知折騰時,我靠著之前閲讀的經驗,長時間獨處、反復思考「生病」這件事並與自己對話(也就是寫日記),藉著因緣俱足,一個人安靜摸出了走出來的路。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify; text-indent: 24pt;"><b style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">沒有人能保證我們必得健康</b></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify; text-indent: 24pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; text-indent: 24pt;">朋友被他人游說購買益生菌產品,推銷的人對益生菌產品</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; text-indent: 24pt;">(Probiotics)<span lang="ZH-TW">給身體帶來的益處説好説滿,對益生菌產品不足的一面卻隻字不提。我們針對益生菌討論了一番。</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">按照世界衛生組織</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">(WHO)<span lang="ZH-TW">和聯合國糧食與農業組織</span>(FAO)<span lang="ZH-TW">的定義,益生菌指的是活的微生物,攝入充足的數量的益生菌會為宿主帶來健康上的益處。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">回想當年,在首次接觸益生菌的概念時,我的疑惑並不比大衆少,按照</span>WHO<span lang="ZH-TW">和</span>FAO<span lang="ZH-TW">的定義來看,哪種益生菌對我們有益、所謂</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">充足的數量</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">指的又是多少呢?那麽多年過去了,科研人員跟跑馬拉松一樣仍朝著揭開謎底的目的地跑。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我個人的經驗發現,在購買這類產品前,有的消費者沒把重要的事理清楚:「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">藥物」與「保健品」的概念不同,不應被混淆。益生菌產品是保健品</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">(Dietary supplements) <span lang="ZH-TW">的一種,它不屬於藥物,這表示益生菌產品不需經實驗證實其對某疾病的療效就能被推到市場上賣。</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">當益生菌產品被過度吹捧時,就算腸胃沒有問題的人也會自動買單,因爲我們的社會大多數人都有<span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span>吃保健品能保健康,有吃總比沒吃好</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">根深蒂固的觀念。我跟許多人談後發現,一般人對益生菌產品的安全性不會多做思考,也未曾質疑益生菌產品對腸道健康的人是否有幫助、更沒思考過益生菌有可能會帶來反效果!</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">澳洲的大學University of New South Wales的</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"> Margaret Morries<span lang="ZH-TW">教授的研究已經顯示,給攝取均衡健康飲食的那一組老鼠吃益生菌後,老鼠的腸道微生物的多樣性並不受影響,反過來,科研人員發現老鼠的記憶出現受損的狀況。(https://newsroom.unsw.edu.au/news/health/probiotics-may-not-always-be-silver-bullet-better-health) </span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; text-indent: 24pt;">另外,科學期刊《</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; text-indent: 24pt;">Cell<span lang="ZH-TW">》在</span>2018<span lang="ZH-TW">年刊登了一篇論文可以作爲大家的參考。來自以色列的</span>Weizmann
Institute of Science的<span lang="ZH-TW">研究團隊,想探討究竟人們所食用的益生菌是不是會在腸道定值下來並成爲腸道菌再發揮其作用,又或者是人體食用益生菌後直接把益生菌通過糞便排出?負責這項研究的</span>Eran
Elinav<span lang="ZH-TW">教授的研究結果發現,有的人有出現部分益生菌短暫定植腸道的跡象;不過,對另一部分的人來說,益生菌完全無法在他們的腸道中生長。</span></span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">(https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4)</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">有的人針對自己的腸胃健康問題食用某種益生菌補充品,他們切身感覺到自己的問題得到短暫的緩解;不過,也有人因著同樣的腸胃不適症狀而服用同樣的產品後卻發現問題沒有獲得改善。我對商家對自己產品信誓旦旦的説辭有所保留,不只是因爲每個個體都是獨特的、同樣的菌株不見得對所有不同的個體有效;更是因爲這些商家推出的產品缺乏扎實的臨床研究的科學數據。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我個人並不建議大家在咨詢醫生或營養師的專業意見前,就把益生菌產品當成一般的綜合維生素補充品那樣每天服用,特別是懷孕媽媽、小孩、免疫系統較爲弱等群體。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW; text-indent: 24pt;">最後,市面上有不少由</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 24pt;">「</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span lang="ZH-TW">專家</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 24pt;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">書寫益生菌的保健書,有的誇大益生菌益處的内容是沒有得到充足的科學證據支持的,大家在選書方面不能不用心。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">一件事情之所以會發生,必定是因爲讓這件事發生的所有條件都同時出現了,包括</span><span face="arial, sans-serif" style="background-color: white; font-size: 14px; text-align: left; text-indent: 24pt;">「</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">生病</span><span face="arial, sans-serif" style="background-color: white; font-size: 14px; text-align: left; text-indent: 24pt;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">我們會害怕</span><span face="arial, sans-serif" style="background-color: white; font-size: 14px;">「</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">生病</span><span face="arial, sans-serif" style="background-color: white; font-size: 14px;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">這件事,因爲我們看到</span><span face="arial, sans-serif" style="background-color: white; font-size: 14px; text-indent: 24pt;">「</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">失</span><span face="arial, sans-serif" style="background-color: white; font-size: 16px;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">的時候,</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">沒思考到生病同時也帶來</span><span face="arial, sans-serif" style="background-color: white; font-size: 12pt; text-indent: 24pt;">「</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">得</span><span face="arial, sans-serif" style="background-color: white; font-size: 12pt; text-indent: 24pt;">」</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">,於是起了焦慮心。一被旁人說兩句,心一亂,我們就容易被牽著走,在還沒來得及瞭解自己的需求之前,就把錢掏出來買價格不菲的保健品,長期吃以</span></span><span face="arial, sans-serif" style="background-color: white; font-size: 16px; text-indent: 24pt;">「</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">投資</span><span face="arial, sans-serif" style="background-color: white; font-size: 16px; text-indent: 24pt;">」</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">健康。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">我讀老子的</span></span><span face="arial, sans-serif" style="background-color: white; font-size: 14px;">「</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 16px;">寵為下,</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">得之若驚,失之若驚,是謂寵辱若驚</span></span><span face="arial, sans-serif" style="background-color: white; font-size: 14px;">」</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">來安自己的心,鼓勵自己要試著跳出</span></span><span face="arial, sans-serif" style="background-color: white; font-size: 16px;">「</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">得失</span></span><span face="arial, sans-serif" style="background-color: white; font-size: 16px;">」</span><span style="background-color: white; font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span style="font-family: PMingLiU, serif;">之心,要善待身體,但不執著於身體。平日脚踏實地去照顧身體,利用這身體來為家庭與社會付出,同時也用平常心接受這軀殼所起的變化。不要害怕,把自己拉回每一個當下,答案會浮現在心中。與讀者共勉。</span></span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"> </span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-90765553336703152092022-12-18T08:42:00.002+08:002022-12-18T10:29:06.818+08:00母乳餵養與環保<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqj1iCeXEr1o0XV_A7LY_J57idEyhXiHMx3G9ojf8meuskLcxcM4gSJhpGgbRHVfVXp3qGfpzLTxjOa-vXskphOBifbNwCFkryBDaKgsxmgdhveUIeJy4z8YOrBnI4A4FwMAxUX0y3i6pWkG2P1GBJkTDkN14ao4DtjndLSzLCKLp5ua0va3KCrkB4/s7035/dave-clubb-bcmvJT9tyvo-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4695" data-original-width="7035" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqj1iCeXEr1o0XV_A7LY_J57idEyhXiHMx3G9ojf8meuskLcxcM4gSJhpGgbRHVfVXp3qGfpzLTxjOa-vXskphOBifbNwCFkryBDaKgsxmgdhveUIeJy4z8YOrBnI4A4FwMAxUX0y3i6pWkG2P1GBJkTDkN14ao4DtjndLSzLCKLp5ua0va3KCrkB4/s320/dave-clubb-bcmvJT9tyvo-unsplash.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@davidoclubb?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Dave Clubb</a> on <a href="https://unsplash.com/s/photos/breastfeeding?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不知道大家曾不曾讀過《世界因你而改變》這本書?這本書的內容是一位年僅</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">十二</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">歲的加拿大女孩塞弗恩</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">‧</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">卡利斯</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">‧</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">鈴木(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">Severn Cullis-Suzuki<span lang="ZH-TW">),在一九九二年「聯合國地球環境高峰會議」上的演說。這本書的內容發人深省,特別是這兩段觸動我心的文字。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">你們不知道,該如何讓鮭魚重回變成死水的河川吧?</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">你們不知道,該如何才能讓絕種的動物復活吧?</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">還有,現在已經變成沙漠的地方,你們也不知道該如何再造成森</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">林</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">吧?</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-indent: 24.0pt;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">如果不知道該如何恢復,就請別再繼續破壞下去吧!」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">父親總是告訴我:『你的價值是以你所做的事,而不是以你所說的話來決定的。』</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">你們總是說愛我們,那麼請用行動來證明。」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">書裏字字句句如同銳利的針,一針一針地直戳心底。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">當下很難不問自己,能為地球暖化這</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">個</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">問題做出什麼樣的努力?</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">是不是只要做到如環保團體提倡</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">的「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">出門自備購物袋、跟塑膠袋說再見</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">」</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">就算不錯了呢?還是參加</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">熄燈一小時</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">」</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">活動就算盡了自己的責任?該往怎樣的一個方向努力?</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-HK" style="font-family: DFKai-SB; font-size: 12pt;">改變</span><span lang="ZH-TW" style="font-family: DFKai-SB; font-size: 12pt;">,從自己開始</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">我常跟女兒分享,學習不是為了考取比其他同學更高的分數;學習自己不懂的事情,是一輩子要做的事。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">我當年同樣抱著這種不懂學到懂的心,來了解</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">地球暖化</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">、</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">低碳生活</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">等課題,</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">好在</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">他日</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">孩子</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">長大懂事</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">後</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,問起為何地球會升溫,我能逃過支支吾吾說不出話來的尷尬場面。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">透過閱讀,我恍然大悟,生活中所排放出來的二氧化碳是溫室氣體的一種,已經多到地球無法負荷了,所以造成我們多年來不時聽到的</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">全球暖化」。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">因為這樣的一個了解,我開始檢討當下的生活習慣,除了不需要的不消費,我決定持續素食並親</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">自哺</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">餵孩子母乳,一直到孩子自然</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">斷奶</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">為止。不管大家怎麼說,我相信改變必須由</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">自己</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">開始。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">營養師在推廣母乳餵養的時候,多著重在母乳餵養能給寶寶和母親提供營養方面的益處,幾乎沒有人提及用母乳餵養嬰兒是最環保的做法之一。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不久前,我跟一些準媽媽分享這個事實,</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">好些人</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">瞪大眼睛,表示她們從來沒有想過這兩者間竟然有重要的關聯。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">國際知名哺乳醫學權威</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">傑克紐曼</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">醫師(</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">Jack
Newman<span lang="ZH-TW">),在他的文章中分享餵養嬰兒配方奶粉將如何影響氣候變遷。生產配方奶粉以前要</span></span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">先</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">養牛隻,牛是反芻動物,有四個胃,消化過程會產生大量的甲烷,牛隻釋放出來的甲烷比二氧化碳的破壞力更強。不</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">只如此</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">,因為需要食物</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">飼料</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">,森林被砍伐以開闢農田,種植飼料</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">作物</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">。配方奶粉的</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">原料</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">生產、加工到包裝、運輸,通過船、飛機、卡車等</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">運送</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">到各國各地,過程</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">中</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">每一個步驟都在消耗能源。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">選擇配方奶粉餵養會加速地球暖化的說法,並非危言聳聽。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">按照</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">紐曼醫師</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">的說法,只要鼓勵更多的媽媽給寶寶餵養母乳,就能把大量的地球資源給省下來,也能限制二氧化碳的產生。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span style="font-family: DFKai-SB; font-size: 12pt;">哺餵母乳,減緩地球暖化</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p> </o:p></span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">在私立醫院生下女兒的第二天,小兒科醫師前來檢查女兒時就給我推薦某品牌的配方奶粉,我沒有跟</span><span lang="ZH-HK" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">著</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">醫師的建議做。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">雖然我是一名營養師,但是常常期許大家在讀我寫的文章時,思考我所做的建議可取或不可取,不必對我的建議照單全收,就如我當年不採取小兒科醫師的建議一樣。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">有一回觀看某配方奶粉的電視廣告,該商家邀約了當時</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">初</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">為人母的一知名歌手當代言人。該歌手在廣告中對孩子說了一句廣告詞:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我要給你最好的營養!」回想自己每次被問及,哪個配方奶粉最好?</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">我都老實回答:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">對不起,我不知道。」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">有人認為</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不知道」這答案出自營養師嘴裏,顯得不專業、顯得荒謬,其實不然。不管廣告打得多紅多響,對我而言,它始終無法改變</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">所有的配方奶粉都在模仿母乳」的事實。</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24.0pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">對不同廠商加了什麼東西到配方奶粉內、用什麼原料,我根本不可能百分之百掌握並確認這些知識是絕對不會錯的。反之,我能坦然說出經得起時間考驗的話:</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-fareast-language: ZH-TW;">「</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">不管是</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">基於</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">營養</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">或</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">地球保護,母乳</span><span lang="ZH-HK" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-HK;">都</span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-language: ZH-TW;">是對寶寶最好的食物!」</span><span style="font-family: "PMingLiU",serif; font-size: 12.0pt; mso-bidi-font-family: PMingLiU; mso-fareast-font-family: SimSun;"><o:p></o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-69301863796604183922022-12-17T11:46:00.005+08:002022-12-17T11:48:52.566+08:00贏在起跑點的「腸」識?<p> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGqpZ5W9zss0SIeH659Cp2xlkxBy9PrtoIdYGQAlk7PtrZBy0lA_vOA_HqVTDhCuC_FJWyQkemLO0Pa3mXzUAMGW41i9XRsYtsFB1T7EfKOQSMsutJxJie4XNobWG2hGeiYstaEfLNk9D1HKyDiVDUIVFWYU91j5Jpz9lnGDGEutpJU9a9YnjrVb2R/s600/51eo4PeHPBL._AC_UL600_SR600,600_.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGqpZ5W9zss0SIeH659Cp2xlkxBy9PrtoIdYGQAlk7PtrZBy0lA_vOA_HqVTDhCuC_FJWyQkemLO0Pa3mXzUAMGW41i9XRsYtsFB1T7EfKOQSMsutJxJie4XNobWG2hGeiYstaEfLNk9D1HKyDiVDUIVFWYU91j5Jpz9lnGDGEutpJU9a9YnjrVb2R/s320/51eo4PeHPBL._AC_UL600_SR600,600_.jpg" width="320" /></a></div><br /><span style="font-family: PMingLiU, serif; font-size: 16px; text-align: justify; text-indent: 32px;">有一年,與女兒睿佳在路上巧遇其小兒科醫生,醫生非常開心地對她說</span>:<span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">我好久都沒看到你了,你長那麽高了!</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">我跟醫生問好後,就簡短報告睿佳的健康狀況:</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">過去三年來我們沒去醫院見您,因爲睿佳平安無事,身體好好的,非常感恩。</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">醫生突然彎下腰看著睿佳說:</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">你要感謝你的媽媽,她把最好的都給了你!</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">彼此關懷一番後,我就帶睿佳上了巴士。11年前,醫生聽我說要把做得好好的工作辭掉,回歸家庭帶睿佳,他給我打了強心針:</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">「</span><span style="font-family: PMingLiU, serif; font-size: 16px;">有一天你回頭看,你會知道自己的決定沒錯</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: PMingLiU, serif; font-size: 16px; text-indent: 24pt;">,他認爲孩子是需要一個大人好好帶的。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 16px; text-indent: 24pt;">我倒沒想太多,我自小,責任心非常強,習慣把他人放在自己的前面來照顧,總是先照顧他人的需求(多年來不管如何努力,這個性都改不了),不瞭解我的旁人才會因我辭職的事大跌眼鏡。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">記得,聽了醫生說的話後,睿佳一頭霧水地問我:</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">Dr.
Koh<span lang="ZH-TW">說媽媽把最好的都給了你,那是給了我什麽啊?</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;"><span lang="ZH-TW">直覺告訴我,</span>Dr.
Koh<span lang="ZH-TW">所指就是我堅持給你哺乳這件事吧!</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 24pt;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">當年我藉著四處打聽支持母乳喂養的小兒科醫生、想把睿佳送做定期檢查的因緣而結識了這名耐心十足又氣質儒雅的醫生。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">醫生當年跟我提到母乳與微生物的事,我也大概給睿佳説了說。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">睿佳尚處在小學階段,好奇心十足,一聽到我說人體内的微生物(如:細菌、病毒、黴菌等)有一百兆那麽多、大多住在我們的大腸,她又開始瞪大眼睛問了更多有趣的問題,如:一百兆有多少個零?一開始,細菌是怎麽住進我們身體的?我平時喝的發酵乳 </span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">(Cultured
milk) <span lang="ZH-TW">的細菌爲何能躲過胃酸</span>? </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">坦白説,我在做益生菌有關的教育時,真的還不曾有過大人問我這些問題!大人較為關心的是:要吃多少益生菌?飯前吃,還是飯後吃比較好?吃了會不會肥?真的太有趣了!與孩子相處,常常有許多意外驚喜。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我只好把最基本的知識對女兒娓娓道來。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">幼時,我對細菌的認知是,細菌會讓我們生病所以我們吃藥(抗生素)來消滅它們。如今,我們已知這並不是事實的全部,細菌是我們身體的一部分。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">一談到教養孩子,</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">每一個孩子都是獨特的</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">的説法對家長是一點也不陌生的,專家們常提醒家長要避免對孩子說</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">你看隔壁家的小明多精進,人家每次考試都得</span>100<span lang="ZH-TW">分,你看你</span>……</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">,反過來要因材施教。同樣的,每個人(包括雙胞胎)體内的微生物相</span> (microbiota) <span lang="ZH-TW">同樣是獨一無二的!</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">幾年前,我對</span>Rob Knight<span lang="ZH-TW">教授</span><span lang="ZH-TW">演說的題目</span>“How our microbes
make us who we are”<span lang="ZH-TW">,印象最爲深刻的是,他説了人類有十兆個細胞,但是附在我們人體内外的微生物細胞的數量遠遠超過了我們</span>——<span lang="ZH-TW">竟有一百兆個!我忍不住想,微生物細胞的數量是人類細胞的十倍,究竟誰才是</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">主</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"><span lang="ZH-TW">、誰是</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 24pt;">「</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">僕</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">?</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">Rob
Knight</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">教授也表示,人體不同部位的微生物都各不相同,而口腔與腸道的微生物群的巨大差異,比暗礁和草原的微生物差異還要大!不只演説生動有趣,</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">Rob
Knight</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">教授後來寫了一書《</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">Follow Your Gut》</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,文筆跟其演説同樣活潑生動、非常生活化,對我獲益良多。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">究竟這些微生物是如何住進我們的身體並與我們共存呢?</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我們的腸道微生物群最初是來自於母體的。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">母親自然分娩的初生嬰兒在通過母親的產道時,會接觸到的其微生物群。自然生產與剖腹產給初生嬰兒的腸道帶來不同的菌種;母親皮膚上的菌出現在剖腹產的初生嬰兒腸道内,通過母親產道出來的初生嬰兒的腸道内的菌種則是乳酸桿菌等。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">接下來,初生嬰兒通過母乳而接觸到母乳中特殊的微生物,而在腸道定植。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">嬰兒逐漸長大,大約三年後他們的體内的微生物群系會穩定下來;孩子三歲前所吃的食物扮演著重要的角色,在孩子開始副食品時,應重視孩子吃蔬果這件事。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">有的腸道菌對人類有益處,如:大家都熟悉不過的乳酸桿菌</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">(Lactobacillus)<span lang="ZH-TW">、雙歧桿菌 </span>(Bifidobacterium)<span lang="ZH-TW">,人體給了它們一個環境生存而它們也維持人體的健康。對人體有益的腸道菌有能力除害菌,如廣東人說的搶掉害菌的</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">地盤</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,讓害菌失去生存空間,以維持腸道的微生物生態健康與平衡。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">一旦這狀態被破壞、失衡了,人體患病的風險自然是提升了。此外,腸道的微生物會製造某些維生素,如:維生素K。有的複合碳水化合物,如:澱粉與膳食纖維不容易被消化,大腸的微生物會協助分解。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">腸道内的微生物并非固定不變的,它會隨著年齡、環境、飲食結構、抗生素的服用、壓力、運動習慣、睡眠等因素而不斷發生變化,進而為健康帶來正或負面的影響。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">Meanwhile</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,讓我們先給孩子每天吃蔬菜與水果。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-51798372146000176102022-12-17T09:58:00.010+08:002022-12-17T10:44:24.529+08:00「食」菌與「養」菌<p style="text-align: justify;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonoyPGEC-8nEwG_GLH3TCfizzUK_BcAhXvmo1kdgZrRpb8EIy2jGBNxJyhQI8NoZXUpl_AnqTNBnBQ2FCTTOtVDRGAk7p4CgVFPGV8Ct0r65tgUjJZxcu6OOlC6lW17HAtwE0bN6dwbdtm6Kesj9FlUxFMzMcQN5ZoC4igH2URyB5EMM6llio07Wx/s5760/brooke-lark-kXQ3J7_2fpc-unsplash.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3840" data-original-width="5760" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonoyPGEC-8nEwG_GLH3TCfizzUK_BcAhXvmo1kdgZrRpb8EIy2jGBNxJyhQI8NoZXUpl_AnqTNBnBQ2FCTTOtVDRGAk7p4CgVFPGV8Ct0r65tgUjJZxcu6OOlC6lW17HAtwE0bN6dwbdtm6Kesj9FlUxFMzMcQN5ZoC4igH2URyB5EMM6llio07Wx/s320/brooke-lark-kXQ3J7_2fpc-unsplash.jpg" width="320"></a></div><br><p></p><div style="text-align: center;"><span style="font-family: arial; font-size: x-small;"><span style="text-indent: 24pt;">Photo by </span><a href="https://unsplash.com/@brookelark?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Brooke Lark</a><span style="text-indent: 24pt;"> on </span><a href="https://unsplash.com/s/photos/gut-microbiome?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="text-indent: 24pt;">Unsplash</a></span></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我工作只是爲了賺吃飯和買書錢,有了足夠的錢,我就不會再用時間、體力與精神來換取金錢,對吃喝玩樂、旅遊與應酬皆不感興趣。我沒有租下寫字樓,我接見的病人都不介意來家裏,而且我們對談的空間不是客廳,而是厨房。我年輕時,從沒想象過自己會以這樣的形式服務他人,實在有趣。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">不工作的日子,我喜歡宅在家。除了病人與自己教過的學生之外,一個一個的死黨們也會心血來潮摸上門吃下午茶,聊心底話,爲了讓大家有一個舒適的空間,我的整理與清潔工作一點都沒少做。雖然空間小而簡陋,但,勝在舒適。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;">
</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"> </span><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">有一年,我整理物品時,看到</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">27<span lang="ZH-TW">年前中學老師</span>Mr. Morgan Vadiveloo<span lang="ZH-TW">給我們做的生物學筆記,忍不住拿起來細讀,越讀越開心,還拿起手機拍照發給老師,讓他也感染一下我的喜悅。老師的筆記一直被我好好地保存著,人與人之間各自都有不同的因緣,這名對教學認真、對學生嚴格又不失溫暖的老師,當年激發了我與其他同學對生物學的濃厚興趣。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">我把老師的筆記跟女兒睿佳分享,她指著老師親手畫的消化系統一臉意外的表情說:</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;">原來媽媽當年也有讀這個大腸!</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW; text-indent: 24pt;"><span lang="ZH-TW">,不覺令人莞爾。我們當年學食物經過消化系統最後一個站</span>——<span lang="ZH-TW">大腸</span>——<span lang="ZH-TW">它的長度有一點五公尺左右,那時候對大腸的瞭解僅限於回收水分等功能,並沒腸道住著好的微生物的概念,這概念大約到了</span>90<span lang="ZH-TW">年代後期才熱起來。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span><span lang="ZH-TW">睿佳愛喝發酵乳</span>(cultured milk)<span lang="ZH-TW">,發酵乳的廣告多少會引起其注意,走在路上碰巧看到發酵乳的廣告時,她會停下來細讀廣告上的文字。也許是廣告的影響,一開始她以爲定居在腸道内的微生物就是她從發酵乳或優格吃進去的微生物。我對睿佳有這樣的想法也不感意外,因爲有的大人也以爲自己補充的益生菌產品一定會附在大腸並住在那裏。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">定居在我們腸道裏的是一開始住進體内的原生微生物,通過益生菌產品、發酵乳、優格</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">(Yoghurt)<span lang="ZH-TW">、日本納豆</span>(Natto)<span lang="ZH-TW">或韓國泡菜</span>(Kimchi)<span lang="ZH-TW">等發酵食物進入體内的微生物算是</span>Hi-Bye Friend<span lang="ZH-TW">或者說是腸道的過客,它們無法定居下來並</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">落地生根</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">,因爲腸道原生微生物的生態並不容易被取代。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">目前,科學家尚未完全掌握腸道微生物與人體之間的複雜關係,對益生菌產品</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">(Probiotics)<span lang="ZH-TW">依然有許多未解的問號。我相信時間會讓益生菌相關問題的答案浮出水面,在等待的當兒,我帶著睿佳好好思考事情的本末,該如何吃以照顧好住在我們腸道、與我們共存的原生微生物</span><span lang="ZH-TW">,而非把力氣與金錢全砸在提供人體源源不絕、各種不同的外來菌種。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我們可以從這裏開始想:腸道的原生微生物究竟需要什麽食物?</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">人類的消化系統並不含分解蔬果、全穀類等植物性食物裏的膳食纖維的酵素。當這些人體無法消化而準備丟棄的膳食纖維</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">來到大腸,腸道微生物會張開雙臂歡迎(那可是它們等待已久的食物啊!),把纖維分解成爲分子更小的短鏈脂肪酸。相信讀者都聽過</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">益生元</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">三個字,它指的就是這些膳食纖維。有趣的是,不同的微生物會取不同的益生元作爲它們的食物,這點跟來不自同區域與文化的人的主食皆有差異有點像。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">睿佳一聽到這裏,竟問了我一個十分有趣的問題:</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">如果我們沒有吃蔬菜水果,這些腸道細菌要吃什麽好呢?</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我眯著眼睛笑著對她說了讓她感到毛骨悚然的事實:</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">答案還不簡單嗎?就是</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">吃</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">你啊!</span><o:p></o:p></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我拿出筆與紙給她畫出了人類的腸道以方便解釋。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我們的大腸最外層是黏液層</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">(Mucus layer)<span lang="ZH-TW">,黏液是由腸道上皮細胞分泌的,它有抵抗外來病菌侵襲的保護作用。如果一個人的飲食中的膳食纖維少得可憐,腸道的微生物</span></span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">吃不飽</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,那麽有的會轉向黏液層下手,大口大口吃這些黏液。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">如果生產黏液的速度沒有被消耗的速度快,顯然地,黏液自然就會變薄。因爲這黏膜層是腸壁的第一道防綫,黏液層不夠結實的話,病菌會拉大隊入侵腸道上皮細胞</span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">,並敲響了免疫系統的警鐘,進而引起發炎反應</span><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;"> </span><span lang="ZH-TW" style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"> </span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">你要吃各種不同的植物性食物!</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">我提醒睿佳。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">膳食纖維種類繁多,相信菊糖</span>(Inulin)<span lang="ZH-TW">和 果寡糖</span>(Fructooligosaccharides) <span lang="ZH-TW">是大家較爲熟悉的。纖維不只是給人體帶來益處,果寡糖與菊糖等益生元更是滋養著腸道不同的微生物,所以吃過多某種纖維會造成腸道微生物多樣性降低,這再次提醒我們多樣化飲食的重要性。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">跟許多人一樣,睿佳也以爲只要吃</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">好菌</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">,就能保證腸道健康。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我并非有意如戳泡泡般戳破睿佳對其愛喝的發酵乳作出格林童話故事般的幻想,只隨著因緣帶她認識我們與腸道微生物該如何和平相處、如何正確吃如:多</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">蔬</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">食以讓腸道生態環境有豐富與平衡的微生物群,也希望讀者在思考養生這件事時把層級向上提升,而不是緊跟他人車尾般往僅吃各種各樣菌種的養生潮流方向走,而忽略了</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left; text-indent: 0px;">「</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">養</span><span face="arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px; text-align: left;">」</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">菌的重要性。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"> </span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0tag:blogger.com,1999:blog-8420239076807456048.post-37120634832230032432022-12-15T21:07:00.006+08:002022-12-17T12:00:32.821+08:00陪阿母再次「站」起來<p><span style="font-family: PMingLiU, serif; font-size: 12pt; text-align: justify; text-indent: 24pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi96WeZ9Ozx3JqCY3kdn48HJti9T4OYLj12XkHS4bUyJ3IPSXb4zXklK0l0vy8MENG5JmmzuDvg4C894T7JNfd3zHZeoIrD_3xeabf9pzu8l03DklV8yQ1ZcanhBmV3Lm_2TOEW8YLIn5r97Ez6sWdT2xc5Z_0TEuELdcRJTKDXmA-tDH1JbNfRAQz1/s7360/elderly-woman-need-help-after-accident-from-wheelchair.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4912" data-original-width="7360" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi96WeZ9Ozx3JqCY3kdn48HJti9T4OYLj12XkHS4bUyJ3IPSXb4zXklK0l0vy8MENG5JmmzuDvg4C894T7JNfd3zHZeoIrD_3xeabf9pzu8l03DklV8yQ1ZcanhBmV3Lm_2TOEW8YLIn5r97Ez6sWdT2xc5Z_0TEuELdcRJTKDXmA-tDH1JbNfRAQz1/s320/elderly-woman-need-help-after-accident-from-wheelchair.jpg" width="320" /></a></div><br /><br /><p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">今年三八婦女節的第二天,阿母在家中不慎跌倒,入院經醫生診斷後發現骨折,數天後動了手術。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">研究數據*顯示,在新加坡,每</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">3<span lang="ZH-TW">個</span>65<span lang="ZH-TW">嵗或以上的年長者,就有一人一年内至少發生一次跌倒的經驗,隨著歲數增加,年老者跌倒的次數相對也增加,</span>80<span lang="ZH-TW">嵗以上的年長者則每兩人就有一人每年至少跌倒一次。</span><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: PMingLiU, serif; font-size: 12pt; text-indent: 24pt;">跌倒後,老年人會出現生活的自理能力上的改變,多年前,我敬愛的舅舅也經歷過這一條路,別無他法下決定住進護理中心,直到呼出最後一口氣那天。在接到母親跌倒的通知後,《金剛經》裏的須菩提請教佛陀「云何降伏其心?」這畫面浮出腦海,我努力安好當下那顆心,再逐一安排回怡保提供母親支援的事項。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span style="mso-tab-count: 1;"> </span><span lang="ZH-TW">一踏入家門,看著被各種不同品牌的鷄精與魚精占滿的餐桌,我故作輕鬆地笑著對母親說:「看著桌上的瓶瓶罐罐,就知道媽媽的人緣好!」。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">許多病者在身體打敗戰、士氣低落時,難免會落入「爲什麽我沒有做錯什麽事,上天卻偏偏挑中我來吃這種苦」的陷阱。身體不適固然苦,但,暫時倒下的這段日子家人與親友一棒接一棒地為我們打氣,這種真心誠意仿佛讓處在黑暗中的我們與光相遇,陪著我們一步一步走出不容易的日子。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">從盒子裏取出鷄精,輕輕擰開瓶蓋,遞給母親時順口提醒:「就算沒胃口吃,也要試著努力吃,不能把鷄精當正餐喔!」人體在開刀後對營養的需求更高,母親需要增加熱量與蛋白質的攝取,以加快手術傷口的愈合,預防感染等,鷄精帶來的幫助十分有限。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">營養是影響開刀後傷口與骨折愈合快或慢的重要因素之一。除了需要通過食物攝入大量的熱量與蛋白質之外,骨折病患也得重視鈣與維生素</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">D<span lang="ZH-TW">的攝取,因爲二者是構成骨頭的重要成分。</span></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><span lang="ZH-TW">牛奶與乳酪等乳製品、高鈣豆奶或高鈣植物奶、黃豆製品、草酸 </span>(Oxalic acid)<span lang="ZH-TW">含量較爲低的深綠葉蔬菜,如:綠花椰菜、青江菜、芥蘭菜等是素食者的鈣來源。草酸高的蔬菜,如:菠菜雖然含有豐富的鈣,但草酸與鈣的結合影響了身體對鈣的吸收。如果這段關鍵時期沒有辦法從飲食中攝取足夠的鈣,可在與營養師討論後決定是否要服鈣片。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">維生素</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">D<span lang="ZH-TW">把血液中的鈣吸收到骨骼中,在有陽光的條件下,人體就能合成所需的維生素</span>D<span lang="ZH-TW">,這是攝取維生素</span>D<span lang="ZH-TW">最直接的方法;此外,素食者也能從強化食品</span>(Fortified foods)<span lang="ZH-TW">,如:強化穀物、強化植物奶、日曬菇類或營養補充劑等來源攝入維生素</span>D<span lang="ZH-TW">。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">除了補鈣與維生素</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">D<span lang="ZH-TW">之外,骨折病者也需要足量的維生素</span>C<span lang="ZH-TW">。這是因爲膠原蛋白是組成骨骼重要的蛋白質,這段時期要確保從新鮮的蔬果攝入充足的維生素</span>C<span lang="ZH-TW">以協助身體建構膠原蛋白,讓骨骼愈合。此外,吃木瓜、柑橘類水果、番茄等富含維生素</span>C<span lang="ZH-TW">的水果支持免疫系統,能協助手術後的骨折病者抵抗感染。</span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">跟其他手術後的病人一樣,母親一開始沒胃口吃,就算是她平日愛吃的食物,她咀嚼幾口後把食物全吐出來,搖頭重複說「我吃不下」。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">這時,許多老人家就會要求照顧者煮粥,粥水的營養價值無法滿足手術後的營養需求,容易導致營養不良。我把蘑菇煮軟、把南瓜、菠菜葉或馬鈴薯等蒸軟,後用果汁機把食材打成細滑,加入老人配方奶粉,再喂食母親。</span><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我回家的第一個晚上,母親在數分鐘内就把我為她準備的蘑菇南瓜濃湯喝完,喝完後,她竟然沒投訴「我吃不下」,轉而問「晚點我肚子餓的話,還有湯喝嗎?」</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">手術後的頭幾天,母親無法吃下整份餐點,少量多餐是其中一個重要的策略,我早已把蘑菇南瓜濃湯多準備了兩份,母親肚子一餓,只要熱一熱,她就能吃。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">點心時間出現的牛油果與香蕉,我則像喂食剛吃副食品的小寶寶一樣,用湯匙把果肉挖出薄薄一片再喂食母親。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">每次照顧生病的母親,我的心都生出這樣的一種奇特的想法,一匙一匙喂食母親那個當下的我扮演的是一個能承擔愛的重量的「母親」的角色,而非「女兒」。</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span lang="ZH-TW" style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;">我無法靠自己走完這條不算短的路,除了與親人輪流分工白天夜裏的照護責任,讓彼此有喘一口氣的機會外,也把物理治療師加入照顧阿母的團隊。有了充足的飲食與物理治療,母親在兩個月内就回到站起來慢慢步行的日子。這樣就足矣。</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> <br /><br /></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify; text-indent: 24pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijB72Jb_ivJXvj_kcZqiffjaVESu8HnarG-L9rrsaRUd85lvq2Ng5KD9xzmV6T0_CqVJ16Ld5kRdl-3M9RoK68OK18o7uUlGIg5QByNmgua5A08OSFRFOZziAaD0kamrL9KY5CuNP6Zz3FOX3lh9IwCkHijttz8jTdNmzsPfwec4zCmxV0lF9vfZED/s1874/WhatsApp%20Image%202022-12-15%20at%208.52.42%20PM%20(1).jpeg" style="font-family: PMingLiU, serif; font-size: 16px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="890" data-original-width="1874" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijB72Jb_ivJXvj_kcZqiffjaVESu8HnarG-L9rrsaRUd85lvq2Ng5KD9xzmV6T0_CqVJ16Ld5kRdl-3M9RoK68OK18o7uUlGIg5QByNmgua5A08OSFRFOZziAaD0kamrL9KY5CuNP6Zz3FOX3lh9IwCkHijttz8jTdNmzsPfwec4zCmxV0lF9vfZED/s320/WhatsApp%20Image%202022-12-15%20at%208.52.42%20PM%20(1).jpeg" width="320" /></a><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> *</o:p></span><a href="http://www.smj.org.sg/article/approach-falls-among-elderly-community" style="text-align: left;">http://www.smj.org.sg/article/approach-falls-among-elderly-community</a> </p><p class="MsoCommentText"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm; mso-char-indent-count: 2.0; text-align: justify; text-indent: 24pt; text-justify: inter-ideograph;"><span style="font-family: "PMingLiU",serif; font-size: 12pt; mso-fareast-language: ZH-TW;"><o:p> </o:p></span></p>伍卉苓http://www.blogger.com/profile/08669749199968051130noreply@blogger.com0