拆解戒澱粉減肥的謎思

(澳門日報) 2018年01月13日 03:38
拆解戒澱粉減肥的謎思
澱粉食物也有好壞之分
拆解戒澱粉減肥的謎思
減肥要戒飯是錯誤觀念
拆解戒澱粉減肥的謎思
壽司抗性澱粉含量高

    拆解戒澱粉減肥的謎思

    經常聽到周邊的朋友說正在減肥中、不能吃澱粉,偶爾也在報章雜誌看到許多明星靠着戒澱粉而成功瘦身。這種減肥方法是否真的見效?看過多位醫學專家與營養師的文章後,就明白這是一個完全錯誤的觀念。

    澱粉是重要營養素

    澱粉,屬於碳水化合物的一種。整個碳水化合物共有三位成員,除澱粉外,還有糖及膳食纖維。膳食纖維不含卡路里,還會吸收水份,卻不能被身體吸收,吃進肚子後只是佔去腸胃裡的空間,然後就被排出體外。至於澱粉及糖,則會在體內轉化成葡萄糖,作為身體能量的來源。

    大家都說吃飯、麵、麵包等澱粉食物容易致肥,原因是當澱粉轉化成葡萄糖後,體內血糖會急速上升,這會引致胰島素急速分泌,以發揮降血糖功能。然而,當血糖急速上升又下降時,身體對胰島素的敏感度就會減弱,這容易導致胰島素無法正常發揮控制血糖的作用,因而讓人感到飢餓,於是便會吃更多食物,結果就容易造成肥胖。

    坊間流行戒澱粉來減肥,實則就是採用食肉減肥法,原理是當人體缺乏碳水化合物時,便會燃燒脂肪及蛋白質,從而轉化為能量。過程中會出現酮體,身體會需要大量水份將酮體排出,體內因而水份減少,自然就能減重,但卻並非真正減去脂肪。需要注意的是,這種偏食減肥法在剛開始時雖然瘦得很快,但營養不均衡將導致身體新陳代謝出現問題,復胖更快。

    事實上,人體是必需吸收澱粉這種營養素的,因為它能令身體分泌名為血清素的賀爾蒙。血清素可以令人心情放鬆、改善焦慮不安、增強集中力,也是天然抗食慾物質,可以抑壓食慾,產生飽肚感,所以醫生與營養師均指出,切勿胡亂減低澱粉的吸收。否則,長期不吃澱粉將使得身體無法獲得所需能量,進而也會造成心情憂鬱或易怒,更甚者是,後續可能產生強烈想吃甜食的代償心理,甚至容易讓荷爾蒙失調。

    換句話說,我們絕對不能不吃澱粉。而澱粉其實也有好壞之分,只要懂得選擇,便可食得健康。所謂好的澱粉例如:糙米、粟米、豆類等,這全都是低升糖指數(GI)的澱粉食物,能讓體內血糖有穩定的控制,當血中胰島素分泌較少時,也就較不會有飢餓感,因而可減低進食其他食物的慾望,從而達至減肥功效。至於白飯、麵包、餅乾、蛋糕、披薩等,由於都是精緻加工的澱粉食物,GI值高,故此若要減肥,則應少吃為妙。

    進食冷飯有助減肥

    值得留意的是,近年醫學界指出,吃煮過後冷掉的澱粉食物可有助減肥。研究發現,碳水化合物經加熱後放涼,部分澱粉會轉換成較難消化的抗性澱粉(resistant starch)。之所以稱做“抗性”澱粉,是因它進到大腸後,會被腸內細菌發酵成短鏈脂肪酸,其功能類似膳食纖維,不好消化,能促進腸道蠕動。此外,抗性澱粉能改善人體對胰島素的敏感度,降低血糖的水平,尤其是餐後的血糖水平;抗性澱粉所含的熱量比普通澱粉所含的低,且會增加飽滿感而令人少吃,因此有助控制體重。想將飯麵中的澱粉轉變為抗性澱粉,不用特別放冰箱,只要常溫即可,但再加熱則會使抗性澱粉變回原本的澱粉。

    不過,總結專家們的建議,最終都是提醒我們不要單靠某類食物來進行減肥。吃抗性澱粉食物雖有助控制體重,但過量進食卻會導致腸胃脹氣及不適,故亦不是減重的終極秘訣。想減肥成功不復胖,最好還是維持均衡飲食、固定運動,以及養成正常生活習慣,這才是健康瘦身的不二法門。           

    竹  子

    參考資料來源:

    1. https://www.top1health.com/Article/50157

    2. http://hk.apple.nextmedia.com/realtime/news/20150422/53658763

    3. http://paper.hket.com/article/1870786/%E8%AC%AC%E8%AA%A44%EF%BC%9A%E6%B8%9B%E8%82%A5%E6%88%92%E6%BE%B1%E7%B2%89%E8%B3%AA%E5%B0%B1%E8%83%BD%E7%98%A6

    4. http://www.mingpaocanada.com/HealthNet/content.php?artid=6449

    5. https://www.top1health.com/Article/50765

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Error: Got a packet bigger than 'max_allowed_packet' bytes
Errno.: 1153