保健 - 第85期 - page 63

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專題探索
影響兒童骨骼生長發育
Φጟ༾εdΪ̙ᅂᚤඑሯ˾ᑽdٜટᅂᚤՅഁ৶ㆋ
ٙ͛೯ڗԃdኬ ߧ а⍬षdᄣ̋৶ұଟfϤ̮d މ
əᒒеᝁ኉e ڐ ൖeழ৶सeऊʷ༸ഃशषd˰ ޢ
㠛͛ଡ଼ᔌխᝫj࢕ڗ ʔࠅ ᜫ܀ɿΦ˄ε଩࠮f
巧用糖食 有益安全
޶ԸdጟձՉ̴ᐄቮ९ɓᅵd ࠅ ͍ᆽ࠮͜dʑঐ࿁
Ԓ᜗Ϟूd߰࠮ʔ੻ ج dˀ࢔਄ੰf࠮੻̷dʑঐ
ϞूԒ᜗ɦτΌf
選好食物 控制好量
ᐄቮਖ਼࢕પᑥӊ˚ᙲɝͣጟٙᐼඎމߒ 30 ～ 40дf
Ш ༺ࠅՑவࠅࡈӋdԨʔ࢙׸d඲ ࠅ ၚ͂୚ၑd፯
̈˜λ™ٙ࠮ي f މ Ϥd࠯΋d፯ٙ͜࠮ي ̀඲ўጟ
ඎʔ৷fΪ މ ʔΝ࠮ ي ٙўጟඎ݊ʔΝٙd࠮ ي ў
ጟඎ৷Э̙˸੽̴ٙ˜ʺጟ ࠋዄ (glycemic load, GL)™
޶̈dΝࣛd፯ٙ͜࠮ ي f࠮ɝ᜗lzʔ˄࢙׸ᔷ౬
މ ໧ൃጟdԴАጟ˄Ҟʺ৷dவ̙˸੽̴ٙ˜ʺጟ
ܸᅰ(glycemic index, GI)™Ըкᓙfה ፗ˜λ™ٙ࠮يd
Ꮠ༈݊GLձ GIேʔ৷fɓছԸႭdʺጟܸᅰί50˸
ɨٙdʺጟ ࠋ ዄί10˸ɨٙd̙ၑ݊ ܘ λٙ࠮ ي f
ν ؈ 䖍၇࠮ ي ʺጟܸᅰேࢨʔεd ۆ းඎ፯ʺጟ ࠋ
ዄЭٙdʺጟ ࠋ ዄࢨʔεٙdఱ፯ʺጟܸᅰЭٙf
޶Ըdўጟ༰৷ٙ࠮ي d GI ৷༰࠽dᜄၪሯ༰৷ٙ
࠮ ي d GI༰ۆ ЭfϞਖ਼࢕ܔ ᙄj৷GI ࠮ ࠅيภৣၾ
GI༰Эٙ࠮ي ɓৎ࠮͜dԷνdΦͣඵא ᘭϷඵ時 d
εৣԬᇴൄfΦᙢ̍ࣛdѰԬ͛ൄӍ ז dவᅵఱঐ
Ϟ̻ࣖፅ࠮ي ٙGI ࠽f
މ əᒒеΦɨᒯᔛί̋ʈ࠮ۜʕٙጟd ࠅ းඎˇභ
؈ ͒e̙ᆀഃභࣘdˇΦ଩ჳ䎼eஐጞe ؈ᔽe̷
дɢഃ଩࠮f௰λঐІႡ଩ۜd̙˸౛౥଩ܓ f
掌握好吃糖的最佳時機
Ϟ༟ࣘʧୗႭj˜౛౥λΦጟٙ௰λ時 ዚd࿁ɛ᜗਄
ੰ݊Ϟूٙfνjह௶৴ቯࣛd࠮ጟ̙Ԙ஺஗іϗd
ʺ৷Аጟdह௶཭ࢹi຅᎘ัెːࣛdΦԬጟ̙ʺ৷
Аጟdᖢ֛ઋၫdϞл ܨ ూ͍੬i༶ਗࣛdࠅ ऊঃ
ᆠঐdጟˢՉ˼࠮ ي ঐһҞ౤Զᆠঐi ݹ कࣛdࠅ
̈Ϩձऊঃ᜗ɢdც ࠅ ໾̂˥ձᆠඎdΦጟ̙ԣ˟
ൈ୭iඵ ܝ ආ࠮ᓃጟ࠮ۜdν̷дɢd̙Դɛၚग़
ࣈኧeၚɢ̂Ӓf™
切勿養成「糖癮」
ޟމჿவᅵႭճkጟɦʔ݊˜ ݭ ۜ™kഈࣩܦܦఱ
݊jΦጟٙᆽၾі ݭ Ϟ఻ʱ޴ЧʘஈfԷνdΦٙ
ጟึᙂ੻൳ॱ൳λdฏ଩ฏ˜ཀᛍ™fϾ˲൳Φ൳Ϟ
Ա፠׌dɓ͇ʔΦఱึ̈ତᙂ੻ʔബ؂dึପ͛ช
Ցह࠷ eೊᅇʔτձᅊᝨഃʔԄˀᏐfϞԬ܀ɿֻ
ֻఱ݊ΪމΦጟϓᛍd ڗಂෘභў৷ጟٙ؈͒ӛ˥e
̙ᆀʘᗳභۜd˸ ߧ ᕸəߞ ɹdל Φ͍᎛dጟᒱϞ
ɓ֛ٙᆠඎd̙˸ପཱི͛໖ชdШ̴ӚϞቮ΅dΪ
ϾԴ਄ੰɽաᅂᚤfה ˸dʑϞɛ၈ጟ݊˜Υج ٙݭ
ᖹ™dˏৎɛࡁ ࿁ጟٙᙆℿfʔཀd̥ࠅ ׼ͣəΦጟ
ཀε࿁਄ੰٙΚ࢔dጟᛍ̙݊˸Іᙂή࿔࿔ҷᜊཀ
Ըٙf
Sugar & Health
The Journal of the American Medical Association opined excessive sugars increase risks of coronaries. Sugars are for energy,
especially for the brain; optimize the metabolism of carbohydrates, fats and proteins: our “triad”. With low sugar intake, fat and protein
are burned instead, producing ketones; excessive sugars, stored as glycogen and fat. Low blood sugars cause dizziness, tiredness,
palpitations or even coma and death: give sugar promptly. Persistent high blood glucose, often with glucose in the urine: diabetes that
has lots of complications especially if high blood glucose levels are poorly controlled. Fructose metabolizes differently with harmful
metabolites (optimized by physical exercises); increases the risks of coronaries and diabetes; said to promote the growth of pancreatic
cancer cells. Excessive sugars reduce immunity by reducing intracellular vitamin C; affects calcium metabolism and causes rickets.
30-40g of sugar/day is optimum. Take fiber-rich food (low in “glycemic load”) with carbohydrates that have a high “glycemic index”.
As sugars effectively “refresh” tiredness, be very careful to avoid psychological dependence!