每日飲食指南建議：至少一餐吃雜糧

[MK]

http://tw.news.yahoo.com/article/url/d/ ... 1kn4t.html
更新日期:2009/06/04 12:04 中時健康 楊格非／台北報導
台灣營養學會昨天（3日）在網站公佈了「專業版每日飲食指南」草案，在六大類飲食指南中，建議民眾每天至少有1餐的主食為雜糧，油脂類攝取量應少三分之二，天天喝1至2杯低脂奶，至少吃3蔬2果，這樣營養才均衡。

經過長時間調查，台灣營養學會發現，國人攝取了過多油脂、糖份、澱粉與熱量，超過5成民眾的體重偏高，血糖值也超過標準。為此，衛生署特地委託該學會修訂「新每日飲食指南」，提供民眾參考，並藉此調整日常生活的飲食習慣。

台灣營養學會理事長黃青真指出，舊版「每日飲食指南」於1995年公佈，迄今已有10幾年不曾修改，由於現代人多外食、又缺乏運動，確實有修改的必要。

在「專案版的新飲食指南」草案中，在6大類飲食指南裡，建議民眾每天至少要有一餐應該食用全穀或糙米，儘量喝低脂乳品，油脂類攝取量比起現行標準再應少三分之二，鼓勵吃植物性蛋白與瘦肉，攝取足夠蔬果與堅果類食物。

黃青真指出，專業版與舊版的最大不同在於民眾的主食，目前民眾三餐以米飯、麵包、麵為主，但為了健康起見，三餐主食中，至少要有一餐，為全穀的，例如，全麥、糙米、胚芽米。

其次為乳類的攝取，應該改成低脂。黃青真表示，高脂牛奶容易增加飽和脂肪及熱量。蔬菜、水果還是很重要，必須攝取足夠份量。在油脂類則是特別強調堅果跟核果類。

黃青真提醒，外食族應該少吃油炸肉類食物，並少喝含糖飲料，最好每餐都有蔬果及全穀。吃多了口味太重的食物，如太甜、太鹽、太油、太辣，可能導致鈣質及營養素攝取不足。

黃青真指出，內容較簡易的新飲食指南，將在年底之前公布，預計明年能開始實施，屆時衛生署將會在網路上公布，並印製手冊供民眾參閱，希望民眾可以吃的更健康。

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