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早餐營養素分析及飲食建議
Breakfast Nutrition Assessment and Intake Recommendations
摘要
早餐在健康促進上扮演重要的角色，2010-2011年國民營養健康狀況調查早餐組成以含醣類及油脂類食物為主。本研究使用衛生署「台灣地區食品營養成分資料庫」來分析新竹市中學周圍30家早餐店之餐點及飲品，總計1364項。分析發現全部餐點平均熱量（不含飲品）約427.9 ±115.9大卡，蛋白質15.6 ± 6.1公克（佔14.5 ± 4.2%），脂肪24.3 ± 9.7公克（佔50.3 ± 11.6%），碳水化合物38.2 ± 21.8公克（佔37.0 ± 24.6%），膳食纖維1.6 ± 1.1公克，鈉533.8 ± 266.7毫克，鈣42.2± 41.0毫克。一份早餐組合（隨意選擇一種餐點搭配一種飲品）平均熱量585.3 ± 183.1大卡、蛋白質18.7 ± 10.5公克、脂肪27.1 ± 12.9公克，熱量及蛋白質約佔青少年每日所需的1/3，但油脂已佔餐點總熱量50%以上，且精緻醣類27.3 ± 12.9 公克，佔一份早餐組合總熱量的18.7%，長期下來易有營養素攝取不均之問題，增加肥胖及罹患三高的風險。約69%的早餐餐點除了維生素B12 足夠外，維生素A、E、B1、B2、B6、菸鹼酸、維生素C、鈣、鎂、磷、鐵、鋅及膳食纖維含量偏低。建議早餐選擇全麥吐司、全麥饅頭、燕麥片等全穀類並搭配低脂乳製品類飲品，以獲得足夠熱量、各種營養素及膳食纖維的攝取。
並列摘要
Regular breakfast consumption plays an important role in promoting health. According to the Nutrition and Health Survey (NAHSIT) 2010-2011 in Taiwan, there is a tendency among adolescents to consume high-fat high-carbohydrate breakfast. In this study, data were analyzed using an internet database for food composition in Taiwan from the Department of Health to assess the foods and drinks from 30 breakfast stores surrounding junior high schools in Hsinchu City. In total 1364 items were assessed. Results showed that an average meal contained about 427.9 ± 115.9 kcal totally, including 15.6 ± 6.1 g of protein (14.5% ± 4.2%), 24.3 ± 9.7 g of fat (50.3% ± 11.6%), 38.2 ± 21.8 g (37.0% ± 24.6%), 1.6 ± 1.1 g of dietary fiber, 533.8 ± 266.7 mg of sodium, and 42.2 ± 41.0 mg of calcium. A set breakfast including a meal with a drink provides about one-third of the daily energy and protein requirements for adolescents (about 585.3 ± 183.1 kcal and 18.7 ± 10.5 g of protein), and 50% of fat (27.1 ± 12.9 g) and 18.7% of simple sugars (27.3 ± 12.9 g) in terms of caloric intake. The percentages of total fat and simple sugars exceeded the recommendations, and this type of breakfast is likely to be unbalanced in nutrients, and increase the risk of obesity and chronic diseases. With the exception of vitamin B12, about 69% of breakfast foods have insufficient vitamins A, E, B1, B2, B6, and C, niacin, calcium, magnesium, phosphorous, iron, zinc, and dietary fiber. Consumption of a healthy breakfast on a daily basis consisting of high-fiber and nutrient-rich whole grains and low-fat milk products is advocated.