- 期刊
常見外食中式餐點減鈉進食技巧之成效
The Efficacy of Reducing Sodium Intake-Related Eating Behaviors on Decreasing Sodium Consumption for Common Dining-Out Chinese Dishes
摘要
健康飲食與相關臨床營養指引建議控制鈉之攝取以期預防疾病與促進健康，然而隨著時代的改變，國人的生活及飲食型態也逐漸受到影響，根據國民營養健康狀況變遷調查指出國人（>19歲）一天之中，至少有一餐以上為外食的人口比例，約占68.0%；至少有兩餐以上者為33.2%，顯示國人的飲食型態趨向於以外食為主。餐廳外食餐點普遍含鈉量過高且無標示，以至於外食族群鈉之攝取量容易超過衛生福利部建議之每日2300 mg。本研究擬檢測常見之外食中式餐點鈉含量，並經由進食過程之減鈉技巧，檢測減鈉之成效，以作為減鈉衛教教材之依據。總共檢測41項外食中式餐點，依據餐點特性，採取去湯頭、過水處理或不淋醬汁等減鈉技巧處理，並分析減鈉量與百分比。結果顯示，湯麵類之每份含鈉量平均值超過2000 mg，去湯頭平均減鈉48.3%。乾麵與飯類，每300 g平均含鈉量約800 mg，減鈉平均成效41.2%。炒菜與小菜類，分別減鈉39.6%與31.3%。小吃類含醬料之鈉量大於1000 mg，不用醬料可減鈉57.8%。麵食之湯汁每100 g平均含鈉約400 mg；而乾麵與飯或炒菜與小菜類過水後平均約可去除鈉量100～160 mg/100g。以上結果顯示，吃麵少喝湯、乾製餐點經過水處理再進食，及避免額外淋汁與沾醬，可以有效降低鈉攝取量；低鈉衛教教材應包括外食餐點之減鈉技巧，以達到有效減少飲食鈉攝取之目的。
並列摘要
According to healthy diet fundamentals and associated clinical nutrition guidelines, proper sodium intake control is anticipated to prevent or control diseases and promote health. Taiwan's lifestyle and dietary habits are evolving. According to Taiwan's Nutrition and Health Survey, 68.0% and 33.2% of the population (>19 years old) had at least one and two dine-out meals, respectively. As a result, Taiwanese dietary habits appear to favor dining out. Dining-out dishes typically have high sodium levels and no food label. Therefore, according to Taiwan's Ministry of Health and Welfare, people who eat out are more likely to consume more than 2300 mg of sodium. The goal of this study was to investigate how it was effective to decrease sodium content in dine-out meals after engaging in sodium-reduced eating behavior. In total, 41 Chinese dishes were evaluated. The study was processed using dish characteristics and sodium-reducing eating behavior, such as avoiding soups or adding sauces and drinking water. The average sodium content of noodle soups was > 2000 mg per serving; removing the soup resulted in a 48.3% sodium reduction in the noodle soup. For dry noodle and rice dishes, the average sodium content was around 800 mg per 300 g. The efficacy of sodium-reduced eating habits was 41.2%. The sodium-lowering ability of stir-fried vegetables and side dishes was 39.6% and 31.3%, respectively. Taiwanese "small eats" with sauce contained > 1000 mg of sodium, while without sauce, sodium was reduced by 57.8%. After drinking water, each 100 g noodle soup contained 400 mg sodium, and each 100 g dry noodle, rice dish, stir-fried vegetable, or side dish contained 100-160 mg sodium. In summary, eating habits such as only eating noodles with less soup, cleansing dry noodle with water, and avoiding dipping sauces were effective in lowering sodium consumption.