By: Kayla Adams
五大營養標籤謬誤，你都搞錯了嗎？
你可有試過開展節食，並在心裡想著：「這次我已準備好進行減重，我會作出行動！」，而你亦憑著意志付諸實行。你開始限制進食份量、進行運動、更甚開始查閱營養標籤。但請停一停，營養標籤看似很簡單直接，但如你沒有好好正確理解，營養標籤可會誤導了你，阻礙你的減重進度。你也犯了這些營養標籤的錯誤嗎？
ARE YOU MAKING THESE 5 NUTRITION LABEL MISTAKES?
Have you started a new diet and thought to yourself, “I’m really going to tackle weight loss this time. I’m going to do what it takes!” and you do exactly that—in good faith? You begin limiting your portion sizes, exercising, and you even start reading nutrition labels…wait. Not so fast! Nutrition labels, as straight-forward as they may seem, can be misleading and deter your progress towards your goals if not read and understood properly. Are these nutrition label mistakes getting in your way?
忽略了食用份量
我們大多數都會留意我們最愛的甜食，並對其含有的糖分或卡路里之低感到驚訝。在這個情況下，我們很多時就忽略了一包薯片其實含有3份食用份量，而你只計算了一份食用份量。你是否只吃1份或半包薯片？食用份量可以是極其少量，因此請確保你清楚知道自己的進食份量，從而正確計算出食物中的卡路里、糖分及鈉含量。
You don’t look at serving sizes
Many of us have looked at our favorite sweet treat and been surprised at how low the sugar contents or calories are. When this happens, we’ve often neglected to notice that the bag of potato chips actually has three servings and you’ve only accounted for 1 serving. Did you only eat 1 serving or did you eat half the bag? Serving sizes can be surprisingly small, so be sure to consider how many servings you’ve consumed when you examine just how many calories, sugars, and sodium are in your foods.
忽略了添加糖
攝入過多糖分可會令你偏離了你的健身目標，同時令你無法達成預期效果而感到氣餒。美國心臟協會指出：「添加糖毫無營養，卻含有很多卡路里，引致體重增加，以至引致肥胖症。」雖然這些添加糖令我們的食物更香甜可口，但卻對我們的健康帶來長遠的不良影響。
首當其衝的是汽水、糖果、曲奇及雪糕。怎麼知道要留意什麼呢？高果糖玉米糖漿和無水葡萄糖是美國食品藥品監督管理局辨識為添加糖的例子。這些成分常見於加工食品及糖果中。
You overlook added sugars
Excess sugar consumption will derail you from your fitness goals and could discourage you from achieving the results you’re looking for. The American Heart Association claims that “added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity.” Although these sugars make our foods much sweeter and tastier, they can have long-term negative effects on our health.
A few culprits for added sugars to look out for are soft drinks, candy, cookies, and ice cream. How do you know what to look for? High-fructose corn syrup, lactose, and anhydrous dextrose are a couple of FDA recognized aliases for added sugars. These ingredients are most prominent in processed foods and sweets.
只看包裝正面
我們無一幸免。你會看到「天然」或「非基因改造」在包裝的正面標籤上，令你覺得此產品是安全並符合你新的健康生活模式。那就不用查看營養標籤了，對嗎？錯了！根據美國食品藥品監督管理局，「天然」這個用詞並沒有指出其生產方式、過程或製造方式。此外，美國食品藥品監督管理局不會對「天然」標籤作出規管，因而給予了製造商很大的灰色地帶。如你想真正了解放進了什麼到肚子？那麼別在仔細查看整個營養標籤前，誤信包裝正面的標籤說明。
You only read the front of the package
We’ve all done it. You’ll see “natural” or “non-GMO” on the front of the label which will prompt you to think the product is safe and in-line with your new lifestyle. No need to read the nutrition label, right? Wrong! According to the FDA, the term natural does not address production methods or address food processing or manufacturing methods. Additionally, the FDA does not regulate the label “natural”, which leaves a lot of wiggle-room for manufacturers. If you really want to know what you’re putting into your belly, then never take front-label claims to heart without first reading the nutrition label in its entirety
漠視鈉含量
美國心臟病學院雜誌發表的一項研究中指出大部分美國人攝取的鹽分足以對心臟構成損害。美國食品藥品監督管理局建議每日鈉的攝取量不應超過2,300毫克，而研究指出半數受訪者每日最少攝取3,730毫克的鈉。你也有可能是這大多數中的一員，攝入遠超建議份量的鈉。我的最愛小食之一，每份食用份量含有1,920毫克的鈉，礙於食品藥品監督管理局的每日攝取建議，單單吃這小食就令我只剩下380毫克的鈉可攝取。這個數量很容易就攝取到，如你不加以留意食物中的鈉含量，並從而作出攝取調整。
You disregard sodium content
A study published in the Journal of the American College of Cardiology claims that the average American consumes enough salt each day to cause heart damage. The FDA recommends a maximum of 2,300 milligrams of sodium, while the study found that half the participants consumed at least 3,730 milligrams each day. Chances are, you could be in that large population of individuals that eat far too much sodium. One of my favorite snacks contains 1920 mg of sodium per serving, this alone leaves me only 380 milligrams shy of the FDA’s daily recommendation. This number is very easy to achieve if you fail to pay attention to the sodium content in your foods and adjust your consumption accordingly.
過於著重源自脂肪的卡路里
脂肪有著不同的種類，有些是有益的，有些則對你的體重管理目標有害。請確保你閱讀營養標籤以辨識食物當中的脂肪種類。
飽和脂肪主要來自紅肉和奶類食品。建議你密切留意飽和脂肪的攝入，因為這是引發心臟病的風險因素。反式脂肪用作穩定食物的保存期及更易於烹調，但同時危害你的心臟健康。請注意！反式脂肪已獲證實會增加壞膽固醇及減少好膽固醇。
那麼，那些是好脂肪？找一些單元不飽和及多元不飽和脂肪。它們不會對引致心臟病，常見於高脂、植物性食物如牛油果、果仁、三文魚及吞拿魚。奧米加-3及奧米加-6也是有益的，可有助調節我們的免疫系統。
你已學懂了！運用這些知識，避免這五大營養標籤謬誤，助你邁向健康，成就更優越的你！
You focus too heavily on calories from fat
Fats come in many forms—some helpful, others harmful to your weight management goals. Be sure to read the nutrition label to differentiate what fats are found in your foods.
Saturated fat most commonly comes from red meat and dairy. It’s advised to keep a close watch on saturated fats due to a risk factor for heart disease. Trans fat serves the purpose of making foods more shelf stable and easier to cook—also detrimental to your heart health. Beware! Trans fat has been found to increase bad cholesterol and decrease good cholesterol.
Well, what fats are healthy? Look for monounsaturated and polyunsaturated fats. They don’t carry the risk for heart disease and are found in high fat, plant-based foods like avocado, nuts, salmon, and tuna. Omega-3 and omega-6 are also helpful, as they help to regulate our immune systems.
There you have it! Implementing these practices to avoid these 5 nutrition label mistakes will help you on your journey to good health and an overall better you!
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