炎炎夏日，很多人都會想透過一杯清涼又甜蜜的含糖飲料來消暑，但含糖飲料不但不能解渴，反而可能越喝越渴，還會使得健康亮紅燈。為能讓民眾健康的度過酷暑，國健署特別提出聰明選擇飲品三招，使你能清涼輕盈一夏。
糖飲越喝越渴還有健康風險
根據103-106年「國民營養健康狀況變遷調查」結果顯示，分別有高達91.７%的國小學童、94.8%國中生、90.9%高中生、74.7%的19-64歲成人及40.5%的65歲以上老年人，每週至少喝1次含糖飲料，且其中四成民眾每週至少喝7次以上。國健署表示，市售含糖飲料所含成分多半為添加糖、含糖發酵乳等，使用的配料如粉圓、芋圓、粉條、布丁等也多含有糖分，長期飲用的狀況下，很容易造成肥胖及提高罹患代謝症候群等慢性疾病的風險。
聰明選擇飲品度過盛夏時光
因應全球減糖趨勢與維持國民健康目的，國民健康署於107年發布新版「國民飲食指標」，首次增列「每日飲食中，添加糖攝取量不宜超過總熱量的10%」；因應酷夏的來臨，國民健康署推出減糖生活3技巧，「喝白開水最好」、「飲料聰明選」、「原味乳好健康」，幫助民眾掌握技巧，聰明選擇消暑飲品，輕鬆無負擔的度過盛夏時光。
技巧1、喝白開水最好
白開水可以協助體內代謝，並補充流失之水分；因此，國健署建議成人每日飲用6-8杯水，每杯240毫升，國小學童至少飲用1500毫升的水，並且分次喝，飲用時小口慢飲，而在運動時，於運動前、中、後皆補充水分，避免因脫水造成身體的不適，另外也可以嘗試自製無添加糖的風味飲品，如水果茶、花草茶等。
技巧2、飲料聰明選
購買市售包裝飲品時，選擇糖含量標示為0者最健康，或是選擇天然果汁較健康，國健署建議民眾可仔細看營養標示與成分，選擇熱量與糖量較低、較無負擔之包裝飲料；購買手搖飲料時，仔細看店家提供的標示，選擇無糖或微糖，並減少配料的添加。
技巧3、原味乳好健康
原味乳的糖並非額外加入之添加糖，是飲品的好選擇之一。根據國民健康署於107年公布之「國民飲食指南」，建議每日應攝取1.5-2杯，每杯240毫升，原味乳如鮮乳、原味保久乳等。原味乳中含鈣質、蛋白質與多種維生素，由於國人飲食中鈣質攝取量大多不足，每日攝取1.5-2杯乳品類是最容易滿足鈣質需求的方法，而一般調味乳皆含添加糖，因此建議民眾選擇原味乳。
On a hot summer day, many people want to cool off through a cup of cool and sweet sugary drinks, but sugary drinks can not only quench their thirst, but may become more thirsty and make the health bright red. In order to make the people's health through the heat, the National Health Department has specially proposed three smart choices for drinking, so that you can cool and lighten the summer.
Drinking more and more thirsty, there are health risks
According to the results of the “National Nutritional Health Change Survey” from 103 to 106, there were 91.7% of primary school children, 94.8% of middle school students, 90.9% of high school students, 74.7% of 19-64 year olds and 40.5% of them. Older people over the age of 65 drink at least one sugary drink a week, and 40% of them drink at least 7 times a week. According to the National Health Service, most of the ingredients in the market for sugary drinks are added sugar, sugary fermented milk, etc. The ingredients used such as powder round, round, vermicelli, pudding, etc. also contain sugar, and in the long-term drinking situation, It is easy to cause obesity and increase the risk of chronic diseases such as metabolic syndrome.
Smart choice of drinks to spend the summer time
In response to the global sugar reduction trend and the maintenance of national health, the National Health Service issued a new version of the “National Dietary Indicators” in 107, adding for the first time “in daily diet, the added sugar intake should not exceed 10% of the total calories”; The National Health Service has introduced the 3 tips on reducing sugar life, "Best boiled water", "beverage selection", "original milk is good", helping people master the skills, smart choice of summer drinks, easy and unburdened to spend the summer Time.
Tips 1. Drinking boiled water is best
Boiled water can help the body to metabolize and replenish the lost water. Therefore, the National Health Agency recommends that adults drink 6-8 glasses of water a day, 240 ml per cup. The primary school children drink at least 1500 ml of water and drink it in divided doses. Small mouth slow drink, while in exercise, add water before, during and after exercise to avoid physical discomfort caused by dehydration, you can also try to make flavor-free drinks without added sugar, such as fruit tea, herbal tea and so on.
Tip 2, drink smart selection
When purchasing a commercially available packaged beverage, choose the sugar content as the healthiest, or choose the natural juice to be healthier. The National Health Agency recommends that the public can look at the nutrition label and ingredients carefully, and choose a lower calorie and sugar content. Packing drinks; when buying hand-cranked drinks, carefully look at the labels provided by the store, choose sugar-free or micro-sugar, and reduce the addition of ingredients.
Tip 3, the original taste milk is good and healthy
The sugar of the original milk is not an added sugar, it is one of the best choices for drinks. According to the "National Dietary Guidelines" promulgated by the National Health Service in 107, it is recommended that 1.5-2 cups per day, 240 ml per cup, should be taken, such as fresh milk and original long-lasting milk. The original milk contains calcium, protein and multivitamins. Because most of the calcium intake in the diet is insufficient, daily intake of 1.5-2 cups of milk is the easiest way to meet the demand for calcium. Therefore, it is recommended that the people choose the original flavor milk.
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