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2010年10月27日星期三

鹽水洗蔬果殘留農藥恐越洗越糟

更新日期:2009/11/07 09:01

經常上市場買菜和水果的婆婆媽媽，可要注意了，平時為了洗掉蔬果上頭殘留的農藥，不少人選擇用鹽水，不過消基會表示，這樣做反而導致洗淨力下降，正確洗蔬果的方法，應該先切除根莖部後，再用自來水和開水浸泡洗滌就可以了。

力行每日五蔬果健康守則，不少人的首選就是製作生菜沙拉，先把花椰菜切塊，再把大白菜一片一片拔下來，接著一旁的芭樂小番茄去掉果蒂，最後通通泡在鹽水裡，只是這樣做真能洗掉上頭殘留的農藥嗎?到底怎麼洗蔬果才對呢?

消基會提供四大步驟，首先容易堆積農藥的根莖要切除，然後用水局部沖洗，接著泡在自來水中10到15分鐘，再換水泡個2到3遍，最後以常溫的開水浸10到15分鐘，再用開水清洗，擔心洗淨力不夠，建議您可以到化工行買次氯酸鈉或二氧化氯，加水調成200ppm濃度，再來浸泡洗滌，沒錯，最終還是需要政府把關，否則光靠這幾道程序，就想把農藥清光光，恐怕很困難。

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健康飲食沒概念半數男性肥胖

更新日期:2009/11/28 16:43

（中央社記者陳麗婷台北28日電）根據「台灣近10年之肥胖與代謝症候群變遷趨勢」研究，男性肥胖與代謝症候群盛行率10年來增加快速，男性肥胖盛行率從33.4%上升到50.8%，顯示男性健康飲食觀念較差。

衛生署今天發表「2005-2008國民營養健康狀況變遷調查」，其中中山醫學大學公共衛生學系助理教授葉志嶸以1993-1996年及2005-2008年的資料分析，探討10年來台灣代謝症候群及肥胖的變遷趨勢，發現男性代謝症候群及肥胖盛行率呈上升趨勢。

葉志嶸表示，男性代謝症候群盛行率從1993-1996年的13.6%，上升到2005-2008年的25.5%；男性過重及肥胖盛行率從33.4%上升到50.8%，上升幅度較大，這也顯示男性的飲食型態有變壞的趨勢。

女性代謝症候群盛行率從26.4%上升到31.5%，肥胖則從31.7%上升到36.9%，上升趨勢趨緩，顯示女性健康飲食概念有進步。

分析代謝症候群組成成分因子，葉志嶸表示，近10年來，男性各年齡層的高密度膽固醇 (俗稱好膽固醇)持續下降，三酸甘油脂、空腹血糖都增加。至於腰圍部分，男女平均皆增加4到5公分。

代謝症候群風險類飲食中，男性主要是食用動物內臟、咖啡。葉志嶸指出，所有食物都要看食用行為，例如男性可能在喝咖啡時習慣添加奶精、糖。

中研院生物醫學科學研究所研究員潘文涵表示，咖啡有好處也有壞處，例如咖啡抗氧化劑含量豐富，對人體健康有益，但若添加奶精、糖可能會增加糖份攝取。

女性的代謝症候群風險類飲食為醃製類、竹筍類。葉志嶸說，可能與食物本身無關，要看烹調方式及添加哪些調味料。

若從區域差異來看，客家、中部、南部地區肥胖與代謝症候群盛行率呈現快速增加趨勢。值得注意的是，山地及東部地區肥胖與代謝症候群盛行率趨緩，但山地地區盛行率仍高居台灣各地之首。

葉志嶸表示，除飲食控制外，熱量消耗也相當重要，尤其男性及山地地區民眾更應透過多運動，降低肥胖及代謝症候群風險。981128

鈣質攝取量不足容易發生經前症候群

更新日期:2009/11/30 00:07 【記者蘇湘雲、鍾佩芳／台北報導】

女性平時鈣質攝取不足，較容易發生「經前症候群」。台安醫院助理教學副院長、台大婦產科助理教授周輝政指出，補充鈣質可以幫助對抗焦慮，穩定肌肉神經系統，副作用低於抗焦慮藥物，因此若適當補充鈣質，有助減緩經前症候群症狀。

周輝政副院長表示，根據國外研究顯示，經前症候群患者若每天補充1200毫克的鈣，持續3個月，經前症候群症狀分數平均下降48％，安慰劑組的分數只下降30％。

美國婦產科學院建議，經前症候群患者可補充鈣質，幫助平衡身心症狀，有研究指出，適量補充鈣質可有效減緩患者情緒低落、嗜吃甜食、水腫、疼痛、疲勞和失眠等症狀。

不過周輝政副院長提醒，經前症候群患者若想借助鈣質舒緩不適，最好只在月經來之前幾天補充，每天補充1200毫克鈣質，且因為補充鈣質時，容易產生便秘，所以最好多喝點水，解決便秘困擾。每天攝取鈣質不要超過2500毫克，免得對身體造成傷害。

經前症候群患者最好少碰咖啡，因為攝取大量咖啡因飲料的女性比較會焦慮不安，經前症候群的症狀也會較為嚴重。周輝政副院長也建議，患者若進行規律有氧運動，可幫助減輕症狀。研究也顯示，每星期快走19公里，持續6個月，可以減少乳房脹痛、水腫、情緒低落，以及情緒緊繃等症狀。

牛奶搭配蔬果汁，可大幅提升鈣質的吸收。中華民國營養師公會全國聯合會秘書長黃翠華表示，雖然牛奶中的鈣質可利用率為10~20%，比蔬果的鈣質可利用率10%高出許多，若兩者同時攝取，蔬果中的維生素Ｃ能使鈣質吸收的更好。

黃秘書長表示，攝取蔬果能使血液成弱鹼性是最好的，若平日肉類攝取過多血液容易偏酸，骨骼的鈣質就會溶出〈或流失〉來維持血液中的酸鹼值。為了避免鈣質從骨骼溶出〈或流失〉，最好的辦法就是攝取維生素C來幫助鈣質吸收。

黃秘書長也建議，一天一杯高鈣低脂〈或脫脂〉奶粉，相當於鮮奶一倍的量，再搭配上蔬果的攝取，更能使鈣質有效地吸收。

保護心臟宜注意飲食養成運動習慣

更新日期:2010/01/10 04:11

文／呂秀真

「高膽固醇血症」並非是胖子的專利，它與飲食習慣、是否抽菸、生活壓力大不大，以及是否有運動習慣等生活型態息息相關。

血中膽固醇過高會造成冠狀動脈疾病及心臟疾病的發生，目前常見的疾病「代謝症候群」也將膽固醇的生化值列為指標之一，高密度脂蛋白膽固醇濃度（HDL-C）男性＜40 mg/dl、女性＜50 mg/dl ，則被列入罹患「代謝症候群」的危險因子。

高密度脂蛋白膽固醇就是所謂「好」的膽固醇，它可降低罹患冠狀動脈心臟疾病的機率。相對地，低密度脂蛋白膽固醇（LDL-C），就稱為「壞」的膽固醇，是罹患冠狀動脈硬化和心臟疾病的危險因子。

◎如何降低此危險因子呢？

●戒菸。

●減少生活壓力。

●養成規律運動的習慣，每日體能運動至少消耗200卡以上（例如：60公斤的民眾走路1小時，或游泳30分鐘，或打籃球30分鐘等）。

●飲食中，避免攝取含膽固醇豐富的食物，如：動物性內臟（豬腦、豬肝、豬腰子等）、蟹黃、蝦卵、魚卵等，蛋黃每週以兩個為限。

少吃油炸、油煎或油酥的食物，避免食用含油量高的食物，如高湯、滷肉汁及肥肉、豬皮、雞皮等動物性的皮脂。

烹調用油應選擇單元不飽和脂肪酸高者，如：橄欖油、芥花油及菜籽油等；少用飽和脂肪酸含量高的油脂，如︰豬油、牛油、雞油、奶油、椰子油、棕櫚油及油炸油等。

同時也要降低反式脂肪酸的攝取，以減少低密度脂蛋白膽固醇值的上升。反式脂肪酸多存在使用氫化植物油及烤酥油等製造之食品中，如：糕餅、西點、速食食品。

除了適當的攝取油脂量及聰明的選擇好油外，可多攝取高纖維質的食物，尤其是富含水溶性纖維質的食物。

醣類的食物來源，應以燕麥、糙米等全穀類及新鮮水果為主，對降低血中膽固醇值也有幫助。

酒類宜適量，女生每天不超過1個酒精當量（約為360cc的啤酒，或150cc的釀造酒，或45cc的蒸餾酒）；男生每天不超過2個酒精當量。

若吃薑母鴨、燒酒雞及羊肉爐等食物，應先將其置冷後，去除上層的浮油及動物的皮脂，再加熱食用。若同時能搭配蔬菜及水果一起食用更有利於健康。

（作者為署立桃園醫院營養科營養師）

TG Omegas (Triglyceride) vs. EE Omegas (Ethyl Ester) - Which Form of Fish Oil is Better?

Material from:

http://www.sciencebasedhealth.com/Fish-Oil-EE-vs-TG-omega-3s-which-is-better-W119.aspx

Background: We have been asked whether TG omega-3s are superior and safer than EE omega-3s. The following Q/A address the TG vs. EE issue.

Research suggests TG omega-3 and EE omega-3 fish oil forms are absorbed about the same when taken over several weeks or more. Claims that the TG omega form is better absorbed are highly misleading. While some research measuring absorption over just a single day or less found the TG form to be better absorbed, differences in TG vs. EE disappear in studies that compared these forms over two weeks or more. In fact, the EE omega form has been used in nearly every clinical trial showing benefit of omega-3s from fish oil and is the choice for the National Eye Institute’s AREDS 2 trial now in progress. SBH products include the EE form of fish oil omega-3s and reflect the latest scientific evidence to date.

What are omega-3 ethyl esters (EE) and triglycerides (TG)?

Triglycerides are composed of 3 fatty acids bound to a glycerol backbone. Unrefined fish oil contains TG omegas with varying amounts of EPA and DHA as the fatty acids attached to glycerol. One limitation of unrefined fish oil is that its low concentration of omega-3 can make it impractical to obtain higher doses. Both the EE and commercially available TG omega forms undergo processing and purification by various methods.

The concentration of omega-3 in fish oil can be increased through ethylation. During this process, the glycerol backbone of triglycerides is removed from EPA and DHA and some of the shorter chain fatty acids are also taken out. The DHA and EPA free fatty acids are than esterified to form ethyl esters.

Another way to increase omega-3 content is to first use ethylation to concentrate DHA and EPA. The resulting ethyl esters are then broken down, and the free fatty acids are reconverted to triglycerides.

Is one form more stable than the other?
No. Suppliers of high quality omega-3 fish oil store the oils under nitrogen to prevent light and oxygen exposure. Under these conditions, with controlled temperatures, there is no difference in stability between the EE and TG omega forms. Similarly, both forms are equally stable once the fish oil is encapsulated in hermetically sealed softgels, packaged and stored properly.

What is the ScienceBased Health position on the EE and TG omega forms?

To date, the available evidence does not indicate any compelling difference between the two forms with consistent intake of supplemental omega-3 fish oil. If this changes, SBH will ensure that the form of omega oils in our products reflect the most current science. The fish oil source of omega-3 fatty acids in ScienceBased Health products.

SBH suggests 2 small softgels daily of OmegaAdvance for those who want to meet the American Heart Association's recommended intake of approximately 500 mg omega-3s daily. For those who wish to match the level of 1000 mg combined EPA and DHA that is being examined in AREDS-2 clinical trial, 4 softgels twice daily is the required dose.

Has the EE omega form been shown to be clinically effective?
Most clinical studies examining supplemental omega-3s for various health parameters have employed the EE omega-3 form, according to omega-3 researcher Dr. Jing Xuan Kang, Associate Professor at Harvard, and as reflected by a recent Mayo Clinic review (1). The well known 'GISSI' secondary prevention trial is one example. In this study of over 11,300 patients who had experienced recent heart attacks, those receiving about 850 mg daily of combined EPA and DHA (in the EE omega-3 form) for 3 ½ years had a reduced risk of death from all causes plus nonfatal heart attack and stroke, as well as significant risk reduction for cardiovascular death, especially sudden death (2,3).
Also notable: the fish oil being administered in the AREDS-2 trial now underway contains the EE form of omega-3s (4). This trial will test the effects of 1,000 mg of combined EPA (650 mg) and DHA (350 mg) daily in age-related macular degeneration.

Is the TG omega form better absorbed than the EE form?
No. Results from comparative studies suggest that absorption of EPA and DHA from TG or from EE — and the biological outcomes over time — are similar when fish oil is routinely supplemented and a steady state has been achieved.
Human studies comparing absorption of omega-3 fatty acids from the two forms have been somewhat conflicting: Several studies show no difference in absorption (5-8), while others suggest that absorption of ethyl esters may be less efficient (9-11). While these findings seem to diverge, differences in test materials, subjects, analyses and duration make comparisons difficult. In general, however, studies that found lower absorption rates for ethyl esters tended to be of short duration (8-12 hours) and provided omega-3 as a single large dose. In studies where omega-3 fish oil supplementation spanned 2 or more weeks, there were generally no significant differences in absorption.
Why would there by a difference between short and longer term study findings regarding EE? Omega-3s in the TG form are acted upon by pancreatic lipase enzyme in the gut, while the EE form is hydrolyzed (the fatty acid separated from its ethyl carrier) only when taken up by endothelial cells of the intestinal lining, where long chain omega-3s are "repackaged" into triglycerides for transport into the blood stream. The process of EE hydrolysis may be slower than the action of pancreatic lipase for TGs, which would explain the delayed rise in levels seen in some human studies (12).

Can the EE form lead to excess free radical formation?
We have been asked whether fish oil omega-3s in the EE form might pose more of a risk for free radical formation than the TG form if the fatty acids from EE are not fully converted to triglycerides in endothelial cells. First, it has been demonstrated that EE is fully converted to triglycerides.6 Secondly, dosing with EE has shown clear incorporation of omega-3 fatty acids into both triglycerides and plasma phospholipids within a week (13). Finally, the results from a study using high dose omega-3 in the EE form suggest that this premise has little merit. Highly purified EPA and DHA as EE (4 grams daily) led to no significant change in the oxidative status of plasma, indicating no increase in oxidative stress in plasma at these doses (14).

References:

Lee JH, O'Keefe JH, Lavie CJ, Marchioli R, Harris WS. Omega-3 fatty acids for cardioprotection. Mayo Clin Proc 83(3):324-32, 2008.
GISSI-Prevenzione . Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction. Lancet 354:447-55, 1999.
Breslow JL. N-3 fatty acids and cardiovascular disease. Am J Clin Nutr ;83(6 Suppl):1477S-1482S, 2006.
AREDS-2 Investigators Brochure, www.areds2.org
Nordoy A, et al. Absorption of the n-3 eicosapentaenoic and docosahexaenoic acids as ethyl esters and triglycerides by humans. Am J Clin Nutr 53:1185-90, 1991.
Krokan HE, et al. The enteral bioavailability of eicosapentaenoic acid and docosahexaenoic acid is as good from ethyl esters as from glyceryl esters in spite of lower hydrolytic rates by pancreatic lipase in vitro. Biochimica et Biophsica Aca 1168:59-67, 1993.
Hansen JB, Olsen JO, et al. Comparative effects of prolonged intake of highly purified fish oils as ethyl ester or triglyceride on lipids, haemostasis and platelet function in normolipaemic men. Eur J of Clin Nutr 47:497-507, 1993.
Reis GJ et al. Effects of two types of fish oil supplements on serum lipids and plasma phospholipid fatty acids in coronary artery disease. Am J Cardiol 66:1171-75, 1990.
El Boustani S, et al. Enteral absorption in man of eicosapentaenoic acid in different chemical forms. Lipids 22:711-14, 1987.
Lawson LD and Hughes BG. Human absorption of fish oil fatty acids as triacylglycerols, free fatty acids, or ethyl esters. Biochem Biophys Res Comm, 156:328-35, 1988.
Dyerberg G, et al. Bioavailability of n-3 fatty acids. In n-3 Fatty Acids: Prevention and Treatment in Vascular Disease, SD Kristensen, EB Schmidt, R DeCaterina and S Endres, eds. Bi and Gi Publishers, Verona-Springer Verlag, London pp. 217-26, 1995.
Ackman RG. The absorption of fish oils and concentrates. Lipids 27:858-62, 1992.Breslow, JL. . Review: n-3 Fatty acids and cardiovascular disease. Am J Clin Nutr 83(s):1477s-82s, 2006.
Zuijdgeest van Leeuwen SD, et al. Incorporation and washout of orally administered n-3 fatty acid ethyl esters in different plasma lipid fractions. Br J Nutr 82:481-8, 1999.
Hansen JB, Berge RK, et al. Lipid peroxidation of isolated chylomicrons and oxidative status in plasma after intake of highly purified eicosapentaenoic or docosahexaenoic acids. Lipids 33:1129-9, 1998.

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2010年10月27日 星期三

鹽水洗蔬果殘留農藥 恐越洗越糟

鹽水洗蔬果殘留農藥 恐越洗越糟

健康飲食沒概念 半數男性肥胖

健康飲食沒概念 半數男性肥胖

鈣質攝取量不足容易發生經前症候群

鈣質攝取量不足容易發生經前症候群

保護心臟 宜注意飲食 養成運動習慣

保護心臟 宜注意飲食 養成運動習慣

TG Omegas (Triglyceride) vs. EE Omegas (Ethyl Ester) - Which Form of Fish Oil is Better?

TG Omegas (Triglyceride) vs. EE Omegas (Ethyl Ester) - Which Form of Fish Oil is Better?

What are omega-3 ethyl esters (EE) and triglycerides (TG)?

Is one form more stable than the other?

What is the ScienceBased Health position on the EE and TG omega forms?

Has the EE omega form been shown to be clinically effective?

Is the TG omega form better absorbed than the EE form?

Can the EE form lead to excess free radical formation?

文章存檔

2010年10月27日星期三

鹽水洗蔬果殘留農藥恐越洗越糟

鹽水洗蔬果殘留農藥恐越洗越糟

健康飲食沒概念半數男性肥胖

健康飲食沒概念半數男性肥胖

保護心臟宜注意飲食養成運動習慣

保護心臟宜注意飲食養成運動習慣