新春飲食顧健康開開心心渡「肥」年

作者海山基因團隊 2月 05, 2021

下星期就到農曆新年。雖然今年因為疫情原故，大家都減少到親友家中拜年，但不少人亦會吃些賀年食品應節一下。傳統油炸新年食品如：油角、笑口棗、煎堆等，都含有高反式脂肪、飽和脂肪等高危成分。稍不留神便容易攝取過量，影響健康。

賀年食品常見的反式脂肪

反式脂肪(Trans fat)，又稱為反式脂肪酸(Trans fatty acid)。例如反芻動物(如牛/羊)的脂肪，就是天然的反式脂肪。就算不吃牛油豬油，改用植物油來感覺比較健康，但其實亦不能完全避開反式脂肪。有研究發現，當植物油經過高溫處理，會發生氫化(Hydrogenated)作用，然後產生反式脂肪。實驗結果指出，重複使用植物油作煎炸用途，反式脂肪含量亦會同時增加。烘焙常用的植物牛油(Margarine)，在生產過程中，部分植物油會氫化產生反式不飽和脂肪酸(Trans-Unsaturated Fatty Acids)。

反式脂肪的影響

一項2015年的綜合研究統計指出，攝取過多的反式脂肪會增加死亡風險達34%、冠心病相關死亡風險達28%、增加21%患上冠心病的風險。反式脂肪和飽和脂肪酸，都會增加血液中「低密度脂蛋白膽固醇」(LDL)的濃度，也就是血液中有更多的「壞膽固醇」，同時也會降低血液中的「高密度脂蛋白膽固醇」(HDL, 好膽固醇)。血管硬化和患上心血管相關疾病的風險也因而增加。

反式脂肪與腸道菌

不少研究都指出，高脂肪飲食，尤其是高反式脂肪的食物，會影響腸道細菌群，及與不少疾病有所關連。有研究以餐廳用過作油炸的葵花籽油餵飼小鼠比對以新鮮葵花籽餵飼的組別，發現食用已炸油的小鼠腸道屏障受到破壞、亦有腸炎(Colitis) 的現象，患上大腸癌後的病況亦較為嚴重。另有英國大型研究分析了二千多名成年雙胞胎，發現進食較多油炸食品與放線菌(Actinomycetes)及內臟脂肪 (Visceral Fat Mass) 含量有正面關聯。高内臟脂肪亦會增加患上不少疾病如心血管疾病、糖尿病及癌症等風險。

另有一項針對癡肥小鼠的實驗顯示，高反式脂肪含量的飲食方式，會導致癡肥和腸道細菌群失衡。腸道細菌生態失衡也會加劇癡肥的狀況。高脂肪飲食除了影響腸道細菌群外，更會增加患上腸道相關疾病的風險。

亦有臨床研究發現，腸道菌平衡比食用反式脂肪的影響更為深遠。英國一項涉及一千多名年長女性雙胞胎調查發現，日常食物中較多反式脂肪的雙胞胎，其內臟脂肪含量亦較高；亦發現有93種細菌與內臟脂肪含量有明顯正面關聯。而這些細菌的組成與內臟脂肪含量的影響，比有否食用反式脂肪更為明顯。要維持腸道菌平衡，大家應多進食蔬菜水果，及含有豐富益生菌的食物，或定期服用益生菌補充劑。

細閱營養標籤 慎選賀年食品

根據香港的營養標籤制度，食品每100克含有少於0.3克反式脂肪，就可以在營養標籤上標示為0。消費者購買時要小心閱讀營養標籤。食物安全中心及消費者委員會的測試亦指出不少賀年常見食品，反式脂肪含量每一百克不足一克，但因積少成多，故亦會增加患上心血管疾病的風險。消費者在選購食品時，也要留意其他營養成分，例如：飽和脂肪、鈉、糖等等。要綜合各個營養成分去判斷食品是否健康及應否選擇。

除了少食油炸/高脂食品外，亦可多吃膳食纖維、維持腸道菌平衡，以減低反式脂肪對健康的影響。

新春健康小貼士

應保持均衡飲食，例如團年飯時，增加健康菜式的數量。以蒸、煮、焗的菜式代替煎炸食物。

減少進食含有高反式脂肪的食物，例如油炸食品、動物脂肪等等。

選擇以焗製代替油炸的賀年食品，如焗油角、笑口棗、蛋散等，以減低油分吸收。

避免進食加工食品，多食天然食物。

適量進食蔬菜水果，攝取足夠膳食纖維。

食用含有益生菌的食物或補充劑，保持腸道細菌群平衡和腸道健康。

精簡版於2021年2月5日晴報刊登

參考資料/延伸閱讀:

＜益生第一關＞2018/02/09--『新春飲食錦囊』

https://hskgene.com/blogs/probiolife-first/cny_eat_healthy

＜益生第一關＞2019/11/08--『紅肉去與留』

https://hskgene.com/blogs/probiolife-first/red-meat

＜益生第一關＞2020/01/22--『膳食纖維種類多腸道菌最佳拍檔』

https://hskgene.com/blogs/probiolife-first/dietaryfiber_microbiome

＜益生第一關＞2019/07/12--『低碳減肥之迷思』

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Google Images:

Trans fat 反式脂肪

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發布於 #健康小貼士（Health Tips）, #減重(Weight Loss), #節日(Festival), #肥胖(overweight), #食物(Food), 2.飲食健康, 4.健康瘦身