好多人花錢買來的這張表，建議大家看完也保存下來！
http://tw.gigacircle.com/905229-1
2013年10月16日 星期三
染毒水果
專家提醒，商家投顧客所好才炮製毒果，因此市民不要“以貌取果”，杜絕作假造毒行為。
記者瞭解到，這些“毒”水果都是在生長過程中，過量使用催長素、催紅素、膨大素，或者存放中過量使用防腐劑，甚至出售中也使用著色劑、打蠟、漂白染色等，已經成為嚴重威脅人們健康的公害。
廣州質檢部門相關食品專家分析，毒水果之所以氾濫，最重要的原因是消費者常常“以貌取果”，“消費者喜歡什麼，商家才會生產什麼。我們喜歡買個大、色鮮的水果，當然就有人投其所好，如果消費者不去買這些問題水果，‘作假造毒’行為也就不會存在”。
為此，廣州市食品安全資訊網專門整理出12種常吃的“問題”水果昭示於眾，警醒市民切勿“以貌取果”，不給作假者以市場。
蘋果 催紅素增色
用膨大素催個，催紅素增色，防腐劑保鮮。過量使用膨大素、催紅素、防腐劑會傷害肝臟。零售果販還會給蘋果打上工業石蠟，目的是保持水分，使果體鮮亮有賣相。
梨 催長素令其早熟
使用膨大素、催長素令其早熟，再用漂白粉、著色劑(檸檬黃)為其漂白染色。處理過的梨汁少味淡，有時還會伴有異味和腐臭味。這種毒梨存放時間短，易腐爛。
香蕉 氨水催熟
用氨水或二氧化硫催熟，這種香蕉表皮嫩黃好看，但果肉口感僵硬，口味也不甜。二氧化硫對人體神經系統造成損害，還會影響肝腎功能。
西瓜 膨大劑催大
超標使用催熟劑、膨大劑和劇毒農藥，這種西瓜皮上的條紋不均勻，切開後瓜瓤新鮮，瓜子呈白色，有異味。
葡萄 放入乙烯利變紫
把尚未成熟的青葡萄放入乙烯利稀釋溶液中浸濕，過一兩天青葡萄就變成了紫葡萄。這種葡萄顏色不均，含糖量少，汁少味淡，長期食用對人體有害。
柑橘 工業石蠟拋光
柑橘類水果儲存中超量使用防腐劑，在出售中用著色劑“美容”，用工業石蠟拋光。工業石蠟的雜質中含有鉛、汞、砷等重金屬，會滲透到果肉中，使用後會導致記憶力下降、貧血等症狀。
荔枝 硫酸浸泡改色
用硫酸溶液浸泡、或用乙烯利水劑噴灑，使變色的荔枝變得鮮紅誘人，但很容易腐壞。這類溶液酸性較強，會使手脫皮、嘴起泡，還會燒傷腸胃。還有果販會用硫磺薰制，而二氧化硫對眼睛、喉嚨會產生強烈刺激，導致人頭昏、腹痛、腹瀉。二氧化硫還會致癌。
水蜜桃 工業檸檬酸浸泡
水蜜桃用工業檸檬酸浸泡，桃色鮮紅、不易腐爛。這種化學殘留會損害神經系統，誘發過敏性疾病，甚至致癌。半熟脆桃，加入明礬、甜味素、酒精等，使其清脆香甜。明礬的主要成分是硫酸鋁，長期食用會導致骨質增生、記憶力減退、癡呆、皮膚彈性下降以及皺紋增多等問題。白桃用硫磺薰制，還會有二氧化硫的殘留。
芒果 生石灰捂黃
青芒果用生石灰捂黃，使表皮看起來黃澄澄的，但吃起來卻沒有芒果味，也存在過量使用防腐劑的問題。
柿子 酵母催熟
生柿子用酵母或催熟劑來催熟，但柿子的甜度大減。還有果農在生柿子蒂巴處點上“一試靈”使之紅透。這些化學藥劑都會產生殘留，使柿子帶毒。
大棗 化學劑染色
用開水泡，不管多青的棗用開水一泡立馬變紅。還有果販用化學染色劑染色，用工業石蠟打蠟，使大棗帶毒。
桂圓 噴灑硫酸變豔
茶
起源
中國自古有神農發現茶葉的傳說，成書於前公元2世紀《神農本草經》記載：「神農嚐百草，日遇七十二毒，得茶而解之」。相傳神農嚐百草後感到不適，躺於樹下。見到一種開白花的植物，便摘下嫩葉咀嚼而治好。到殷周時，茶不僅用作藥物，而且開始成為飲料，因此後人便開始喝茶的習慣。《詩經》中亦有「誰謂茶苦，其甘如薺」。據陸羽《茶經》有「茶之為飲，發乎神農氏，聞於魯周公。」的記載。
黑色茶壺中國俗語中的開門七件事「柴米油鹽醬醋茶」亦都表明茶在中國文化中的重要性。在古中國和平盛世的時候，茶也開始成為了文人雅士們的其中一個消遣，和「琴棋書畫詩酒」並列。
茶葉的起源還有其他的說法，在歐洲，英國人說飲茶的習慣不是中國人發明的，而是印度。說一個英國人在印度發現了所謂的野生的大茶樹，從而鼓吹茶的發源地在印度。但是經過調查才發現這原來是一個驚天的大陰謀，因為在當時中英貿易中中國對英國一直是貿易順差，大量白銀都用來購買中國的瓷器、絲綢和茶葉。於是英國人為了扭轉局面開始在印度殖民地種植鴉片向中國販賣毒品對沖貿易順差，但是鴉片貿易畢竟不是長久之計，於是英國人就開始琢磨怎樣降低對中國商品的依賴。1848年，東印度公司派經驗豐富的皇家植物園溫室部主管羅伯特·福瓊前往中國。這傢伙能說一口流利的中文，他說他是蘇格蘭植物學家和探險家。當時的中國也搞不懂這個蘇格蘭跟和清朝簽訂《南京條約》的英格蘭有什麼關係，於是這傢伙就堂而皇之地進入了中國內地，深入福建山區，拿到了中國人嚴加看管的茶葉種子，考察記錄了茶葉的栽培方法。最後，他帶回去了2萬株小茶樹和大約1.7萬粒茶種，並帶走了8個中國的茶葉工人和茶農。英國人一邊宣揚茶葉起源於印度，一邊大量販賣東印度公司自己種植的茶葉，印度殖民地的茶葉開始取代中國的茶葉登上貿易舞台。到1890年，印度茶葉佔據了英國國內市場的90%。中國在這場貿易戰和商業間諜戰中完全落敗，成為徹底的看客。而且經過理性的分析後發現英國人犯了一個最基本的人類邏輯錯誤，包括茶樹植物在內的其它植物是一直都存在的，甚至比人類的歷史都要長，不能說哪裡有茶樹，哪裡就是制茶、飲茶的發源地。人類制茶、飲茶的最早記錄都在中國，最早的茶葉成品實物也在中國。根據可靠地考古發現，中國才是飲茶的真正發源地。而且中國才是野生茶樹的原產地，在浙江餘姚田螺山遺址就出土了6000年前的古茶樹。按照英國人的邏輯，浙江的發源地身份就更加可信了。
種類
能製作茶的只有茶樹春季發出的嫩芽，中國的茶品質最好的在每年4月上旬的清明以前採摘，稱為「明前茶」，只是剛抽出尚未打開的嫩芽尖，叫做「蓮心」，因為很輕，所以產量低，價格也昂貴；在清明以後至4月下旬穀雨以前採摘的茶，為「雨前茶」，已經打開一片嫩葉和抽出的另一個新芽，叫「旗槍」，形狀類似一支槍和一面旗；穀雨以後至5月上旬立夏以前採摘的茶叫「三春茶」，由於有兩面小葉和中間一個嫩芽，所以叫「雀舌」；立夏以後一個月內採摘的茶質量較差，是「四春茶」也叫「梗片」，一般用於製作較低級的加工茶。再以後茶葉老化，不能用於製作飲用茶。
茶可以依照加工方式略分為：
綠茶：經殺青、揉捻、乾燥，大部分白毫脫落，浸泡綠湯綠茶，中國大部分名茶為綠茶，如龍井、碧螺春、黃山毛峰、六安瓜片、太平猴魁等。
紅茶：經過發酵的茶，有工夫紅和紅碎兩種，有利於消化，西方人比較喜歡紅茶，名茶有中國的祁紅、印度的大吉嶺和阿薩姆等。
白茶：新採摘的茶，經過萎凋和烘乾，不揉捻，白毫顯露，名茶如白牡丹等。
黃茶：經殺青、揉捻、悶堆、乾燥，葉已變黃，浸泡黃湯黃葉，名茶如君山銀針等。
青茶：又名烏龍茶，是經過萎凋、曬青、搖青、殺青來作部分發酵，綠葉紅邊，既有綠茶的濃郁，又有紅茶的甜醇，名茶如中國鐵觀音、大紅袍、台灣的凍頂茶、東方美人茶。
黑茶：經過後發酵（殺青、揉捻、渥堆）的茶，顏色深，著名的有普洱茶。
加工茶：
用以上各種種類的茶經過加工，製成的茶，有：
花茶、香片：一般選用綠茶與新鮮茉莉花窖制的茶，除茉莉花茶以外，還有珠蘭花茶。
緊壓茶：一般選用紅茶或黑茶，經過蒸汽熏蒸變軟再壓縮成型、乾燥，以便於運輸、貯藏。如用普洱茶製成的沱茶和磚茶深受蒙藏地區青睞。
再加工茶：
近年來，出現了為符合現代人消費習慣製成的再加工茶，可以用上述任何種類的茶製作。如袋茶、速溶茶、液體罐裝茶等。
普洱
類別：黑茶
咖啡因含量： 50-70毫克
功效：幫助消化、去油膩
白毫銀針
產地：福建省政和縣
類別：白茶
咖啡因含量： 20-30毫克
功效：抗氧化、健脾
西湖龍井
產地：浙江省杭州西湖
類別：綠茶
咖啡因含量： 25-30毫克
功效：化痰利尿
金雞冠鐵觀音
產地：福建省安溪縣
類別：青茶
咖啡因含量： 28-30毫克
功效：消滯健心
白龍珠香片
產地：福建
類別：花茶
咖啡因含量： 20-30毫克
功效：清熱、鬆弛神經
祁門紅茶
產地：安徽省祁門縣
類別：紅茶
咖啡因含量： 40-60毫克
功效：舒疲、強心
飲茶到底有幾好？原來茶葉主要成份包括咖啡因、多酚類（茶多酚總稱）、礦物質、維他命及氨基酸，資深營養師黃榮俊（John）在多種成份中首推多酚類：「當中佔七至八成為兒茶素，其餘兩到三成係黃酮醇類等植物性營養素，最重要係有抗氧化功效，亦可降膽固醇、改善血壓及血糖水準，強化抵抗力；黃酮醇類就能強化微血管柔軟度！」此外，還有微量元素、維他命 C及 E、小量胡蘿蔔素、氨基酸、單寧酸及咖啡因，「微量元素可以防癌，鋅就有助生育及維持血管健康。」 John更坦言多飲茶能改善面色，「飲得多精神狀態會改善，面色好，望上去會無咁老，都可以講係越飲越後生！」
紅茶寧神 黑茶助消化
歷史悠久的英記茶莊，其市務主任楊蕙芷（Athena）指，中國茶葉共分七大類：綠、青、黃、白、紅、黑及花茶，每種茶的味道及益處各異，「綠茶就抗氧化，紅茶寧神，黑茶就能幫助消化和去油膩。」普洱看似紅色，很多人都誤會它屬紅茶，原來黑茶才是正身；而令人混淆的「生普洱」和「熟普洱」， Athena說分別在於前者屬自然發酵，後者為人工發酵，「生普洱喺採摘後會放入乾倉裏自然發酵，越放得耐味道越醇，年份越長售價越高；熟普洱就用人工方法催熟，慢則 3到 5年，快則 3個月可推出市場。」
並非每種茶葉都要發酵，黑茶、紅茶等屬全發酵及雙重發酵，白茶、青茶和綠茶就是輕度發酵甚至沒發酵。 John表示茶葉發酵時，部份營養素如維他命 C及茶多酚會流失，「所以綠茶同青茶嘅營養價值相對較高，但又唔係話其他茶唔健康，因為脂肪、碳水化合物同蛋白質三種『大量元素』都無，基本上當水飲都得。」
小心飲用
飲茶確實好處多，能消滯生津兼排毒去脂，營養師亦指多飲茶能改善面色，可以越飲越後生。然而茶葉隔夜浸泡會增加單寧酸（鞣酸）溶解，阻礙身體吸收鐵，影響血液循環記憶差，飲得多隔夜茶變相打個和，改用凍滾水沖茶減單寧酸才是好方法。
茶畢竟不是水，喝時還是有細節要留意。 Athena說，普通茶包冲兩三次已沒味，優質上乘的茶包卻可冲泡十多次仍有茶味，「如果係隔夜茶我哋就唔建議飲，因為泡得耐會連茶葉嘅有害物質都釋放出嚟，所以最好即泡即飲。」 John補充，經發酵的黑茶和紅茶，長時間浸泡會釋放出過多單寧酸，這種本身已經存在於茶葉中的物質，能抗氧化、促進脂肪酵素分解、降低心血管疾病機會，「但當釋放過多出嚟，你飲咗就會影響鐵質吸收，若長期缺鐵就會影響血液循環，面色都無咁好。」還會導致精神不集中和記憶力衰退等問題，故此有人建議用凍水冲泡茶葉，令單寧酸不易溶解，惟味道跟熱泡不同。
骨質疏鬆少喝普洱
豆漿：好處VS禁忌
豆漿是一種老幼皆宜、價廉質優的液態營養品。清晨，喝一碗豆漿吃幾個小籠包子，這種傳統的吃法既方便又營養。
學者認為，喝豆漿有如下好處：
1、強身健體：每百克豆漿含蛋白質(蛋白質食品)4.5克、脂肪1.8克、碳水化合物1.5克、磷 4.5克、鐵(鐵食品)2.5克、鈣(鈣食品)2.5克以及維生素(維生素食品)、核黃素等，對增強體質大有好處。
2、防治糖尿病(糖尿病食品)：豆漿含有大量纖維素(纖維素食品)，能有效的阻止糖的過量吸收，減少糖分，因而能防止糖尿病，是糖尿病患者日常必不可少的好食品。
3、防治高血壓(血壓食品)：防治高血壓豆漿中所含的豆固醇和鉀、鎂，是有力的抗鹽鈉物質。鈉是高血壓發生和復發的主要根源之一，如果體內能適當控制鈉的數量，既能防治高血壓，又能治療高血壓。
4、防治冠心病：豆漿中所含的豆固醇和鉀、鎂、鈣能加強心機血管的興奮，改善心機營養，降低膽固醇，促進血流防止血管痙攣。如果能堅持每天喝一碗豆漿，冠心病的復發率可降低50%。
5、防治腦中風：豆漿中所含的鎂、鈣元素，能明顯地降低腦血脂，改善腦血流，從而有效的防止腦梗塞、腦出血的發生。豆漿中所含的卵磷脂(卵磷脂食品)，還能減少腦細胞死亡，提高腦功能。
6、防治癌症(癌症食品)：豆漿中的蛋白質和硒、鉬等都有很強的抑癌和治癌能力，特別對胃癌、腸癌、乳腺癌有特效。據調查不喝豆漿的人發生癌症的概率要比常喝豆漿的人提高50%。
7、防治支氣管炎：豆漿所含的麥氨酸又防止支氣管炎平滑肌痙攣的作用，從而減少和減輕支氣管炎的發作。
8、防止衰老：豆漿中所含的硒、維生素E、C，有很大的抗氧化功能，能使人體的細胞“返老還童”，特別對腦細胞作用最大。
9、防治老年滯呆、愛滋病、便秘(便秘食品)、肥胖等。
喝豆漿的禁忌：
1、忌喝未煮熟的豆漿：很多人喜歡買生豆漿回家自己加熱，加熱時看到泡沫上湧就誤以為已經煮沸，其實這是豆漿的有機物質受熱膨脹形成氣泡造成的上冒現象，並非沸騰，是沒有熟的。沒有熟的豆漿對人體是有害的。因為豆漿中含有兩種有毒物質，會導致蛋白質代謝障礙，並對胃腸道產生刺激，引起中毒症狀。預防豆漿中毒的辦法就是將豆漿在100℃的高溫下煮沸，就可安心飲用了。如果飲用豆漿後出現頭痛、呼吸受阻等症狀，應立即就醫，絕不能延誤時機，以防危及生命。
2、忌在豆漿裏打雞蛋：很多人喜歡在豆漿中打雞蛋，認為這樣更有營養，但這種方法是不科學的，這是因為，雞蛋中的黏液性蛋白易和豆漿中的胰蛋白酶結合，產生一種不能被人體吸收的物質，大大降低了人體對營養的吸收。
3、忌沖紅糖：豆漿中加紅糖喝起來味甜香，但紅糖裏的有機酸和豆漿中的蛋白質結合後，可產生變性沉澱物，大大破壞了營養成分。
4、忌裝保溫瓶：豆漿中有能除掉保溫瓶內水垢的物質，在溫度適宜的條件下，以豆漿作為養料，瓶內細菌會大量繁殖，經過3～4個小時就能使豆漿酸敗變質。
5、忌喝超量:一次喝豆漿過多容易引起蛋白質消化不良，出現腹脹、腹瀉等不適症狀。
6、忌空腹飲豆漿：豆漿裏的蛋白質大都會在人體內轉化為熱量而被消耗掉，不能充分起到補益作用。飲豆漿的同時吃些麵包、糕點、饅頭等澱粉類食品，可使豆漿中蛋白質等在澱粉的作用下，與胃液較充分地發生酶解，使營養物質被充分吸收。
7、忌與藥物同飲：有些藥物會破壞豆漿裏的營養成分，如四環素、紅黴素等抗生素藥物。
不宜喝豆漿的人群：
1、急性胃炎和慢性淺表性胃炎患者不宜食用豆製品，以免刺激胃酸分泌過多加重病情，或者引起胃腸脹氣。
2、豆類中含有一定量低聚糖，可以引起嗝氣、腸鳴、腹脹等症狀，所以有胃潰瘍的朋友最好少吃。胃炎、腎功能衰竭的病人需要低蛋白飲食，而豆類及其製品富含蛋白質，其代謝產物會增加腎臟負擔，宜禁食。
3、豆類中的草酸鹽可與腎中的鈣結合，易形成結石，會加重腎結石的症狀，所以腎結石患者也不宜食用。
4、痛風是由嘌呤代謝障礙所導致的疾病。黃豆中富含嘌呤，且嘌呤是親水物質，因此，黃豆磨成漿後，嘌呤含量比其他豆製品多出幾倍。所以，豆漿對痛風病人不宜。
2013年10月12日 星期六
香蕉
在所有的水果中，香蕉有著最“神秘”的色彩。相傳，佛祖釋迦牟尼正是因為吃了它，才獲得了無窮的智慧，因此，香蕉被賦予“智慧之果”的美稱。
香蕉素來有“快樂水果”之稱，荷蘭科學家研究認為：最符合營養標準又能為人臉上增添笑容的水果是香蕉。它所含有的泛酸等成分，是人體的“開心激素”，能減輕心理壓力、排解緊張、提高注意力、解除憂鬱，令人快樂開心。現代研究發現，常吃香蕉更能預防12種常見病。
1、預防心血管疾病
當體內缺鉀時，會發生心律不齊、心動過速、血壓下降等情況，一根香蕉含鉀400亳克，鉀可保持正常心肌收縮的協調作用，能使神經肌肉興奮性維持常態，使心肌收縮與舒張功能協調，從而起到維持血壓穩定和預防心血管疾病之功效。
2、防治低血鉀症
運動後，身體排出大量汗液，鉀也隨之排出，導致四肢乏力；大量吐瀉後或長期使用排鉀利尿劑，都會導致血鉀濃度降低，此時吃些香蕉是最理想的補鉀食物，可有效地防治低血鉀症。
3、防癡呆
吃香蕉有助於提高腦力，改善學習能力，提高警覺度，防止老年癡呆症。
4、防治抑鬱症
香蕉含有一定量5-羥色胺及合成5-羥色胺的物質，能使人心境變得舒暢，有助防治抑鬱症。
5、防治胃及十二指腸潰瘍
香蕉中含有一種5-羥色氨的化學物質，可舒緩胃酸對胃黏膜的刺激，促進黏膜細胞的生長繁殖，從而修復各種潰瘍病損，預防胃潰瘍。
6、防便秘
香蕉富含膳食纖維中的果膠，可促進腸蠕動，使排便順暢。堅持晚上睡覺前吃一根香蕉可以有效緩解習慣性便秘。中醫認為，香蕉味甘、性寒，而性寒能清腸熱，味甘能潤腸通便，較適用於腸胃積熱所致的熱秘，症見大便幹結，小便短赤，面紅身熱，或兼有腹脹腹痛，口乾口臭。可于飯後1～2小時進食香蕉，每日1～2根為宜。
7、預防痛風。食用富含鉀的香蕉，有助於減少尿酸結晶沉澱在關節中，幫助人體排泄尿酸。
8、緩解眼睛不適
當人體攝入鹽分過多，會導致細胞中存留大量的水分，引起眼睛紅腫。香蕉中的鉀可幫助人體排出這些多餘的鹽分，讓鉀鈉平衡，緩解眼睛的不適症狀。香蕉含大量的胡蘿蔔素，可在一定程度上緩解眼睛疲勞，避免眼睛過早衰老。
9、消除瘙癢
香蕉皮中含有抑制細菌生長繁殖的蕉皮素，腳汗、手足癬等引起的皮膚瘙癢症都可用香蕉皮貼敷患處，消除瘙癢。
10、治久咳
民間驗方更有用香蕉燉冰糖，醫治久咳。
11、防癌
日本癌症學會在幾年前發表了香蕉具有提高免疫力、預防癌症效果的報告，一天吃 2 根香蕉，就能有效地改善體質；此外，香蕉價廉、易食、攜帶又方便，是維持健康的營養素，真可説是“神奇的水果”。
12、降低尿糖
糖尿病患者進食香蕉可使尿糖相對降低，故對緩解病情大有益處。
溫馨提示：香蕉性寒，體質偏於虛寒者，最好避之則吉。例如胃寒(口淡胃脹)、虛寒(泄瀉、易暈)、腎炎(也屬虛寒)、懷孕期腳腫者，最好不要生吃香蕉。除非蕉肉經過蒸煮，寒性減退後才可進食。至於寒咳本不應吃香蕉，但將香蕉蒸熟再吃，則可接受。
Free counters
2013年10月10日 星期四
奶類食品
專家如是觀全力避開
食物金字塔及奶類食品
http://hk.news.yahoo.com/article/110504/3/o589.html
http://hk.news.yahoo.com/article/110505/3/o5wk.html
食物金字塔及奶類食品
http://hk.news.yahoo.com/article/110504/3/o589.html
http://hk.news.yahoo.com/article/110505/3/o5wk.html
我們一直被教導飲牛奶有益、喝奶類飲品有營養……但這一切，近年被相反的說法節節進逼，奶類有害論的聲音愈來愈大、愈來愈響。
最新一個叫大家不要沾奶類食品或飲品的，是Mark Hyman，他是美國Institute for Functional Medicine主席，二○○九年獲Linus Pauling Award獎，是多個美國醫學會董事和顧問。Hyman博士去年公開呼籲，美國農業部發出的食物金字塔指引（給世人健康飲食的指引及方向）是垃圾，是完全錯的指引，大家千萬不要跟隨。當中涉及到奶類食品或飲品。
Hyman發表了《6 Reasons You Should Avoid It at all Costs！》，即是「六個你要不惜一切代價避開食物金字塔的理由」！堅定、大膽的題目，非常矚目。他說的六個論點是：
一、金字塔教大家「吃多種基本食物，保持你身體能源需求」。Hyman說這聽起來很明智，其實吃哪些食物？如此廣泛模糊的建議根本毫無意義，並有危害性。
二、金字塔教大家「控制熱量（卡路里）的吸收量來控制你的體重」。Hyman說這聽起來也合理，但即使最專業的營養師也不能約莫估計自己一天的卡路里攝入量，何況你和我呢？而且就算卡路里攝入量不超標，但你可以極度偏食（例如你整天只吃雪糕，不吃其他），這樣當然是極不健康。
三、金字塔說「多吃水果、蔬菜、全穀物，和脫脂或低脂牛奶製品」。Hyman說多吃水果、蔬菜、全穀物是對的，但牛奶製品則No！
四、「理智地選擇澱粉質食物」。甚麼是「理智地」？根本無標準、無指引。
五、「少吃鹽」。這本身沒有錯，但如果你吃的是已製成的食品，你根本無得揀吃多少鹽，所以這沒意義。
六、「飲酒宜適量。少吃不安全的食物」。這兩句都是廢話。
好了，巧言令色全力避開奶類食品，Hyman博士援引Willett博士的研究，指出：
4奶類食品不能減少骨折率。
4少飲奶，骨骼強。
4鈣並不能對骨骼有保護作用。
4吸收鈣與吃奶類食品會增加患癌機會。
4不是每個人都能承受或吸收奶類食品。
4奶類食品可引致過敏症、鼻竇問題、耳發炎、第一型糖尿病、嚴重便秘、兒童貧血等病。
我們一直被教導飲牛奶有益、喝奶類飲品有營養，但這一切，近年被相反的說法節節進逼，奶類有害論的聲音愈來愈大、愈來愈響。
究竟人應該多喝牛奶還是不應喝牛奶呢？我不是專家，我不能代你答。就算是專家，也有不同的答案。我們在幾乎每個範疇、生活每個環節上，都遇到不同的以至相反的專家指引，究竟哪個是對、哪個是錯？可能根本沒有對與錯。
就牛奶來說，我的選擇是：飲少為上策。其他一切，皆可如是觀。
Dairy: 6 Reasons You Should Avoid It at All Costs
or
Why Following the USDA Food Pyramid Guidelines is Bad for Your Healthhttp://www.huffingtonpost.com/dr-mark-hyman/dairy-free-dairy-6-reason_b_558876.html
or
Why Following the USDA Food Pyramid Guidelines is Bad for Your Healthhttp://www.huffingtonpost.com/dr-mark-hyman/dairy-free-dairy-6-reason_b_558876.html
Got milk?
These days, it seems like almost everybody does. Celebrities, athletes, and even former president Clinton's head of Health and Human Services, Donna Shalala, are all proud to wear the white "milk mustache." After all, everyone knows that you need milk to be healthy ...
Dairy is nature's perfect food -- but only if you're a calf.
If that sounds shocking to you, it's because very few people are willing to tell the truth about dairy. In fact, criticizing milk in America is like taking on motherhood, apple pie, or baseball. But that's just what I'm about to do.
Based on the research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know. In today's blog I will explore many of the documented ill-effects of dairy, and give you six reasons you should avoid dairy at all costs.
The Reason I Have Problems with the USDA Food Pyramid
I'm aware that my advice to avoid dairy flies in the face of the new, "up-to-date" food pyramid from the United States Department of Agriculture (USDA). The USDA's pyramid recommends drinking 3 glasses of milk a day. What's wrong with that? Well, for one thing, it's not a recommendation that's based on strict science.
Some of the "experts" who helped create the pyramid actually work for the dairy industry, which makes the US Department of agriculture's recommendations reflect industry interests, not science or our best interests.
In fact, Walter Willet, M.D., Ph.D -- the second-most-cited scientist in all of clinical medicine and the head of nutrition at Harvard's School of Public Health -- is one of the pyramid's most vocal critics. He's even called its guidelines "udderly ridiculous." That's not something a Harvard scientist says lightly.
But Dr. Willett is right. The pyramid just isn't based on key scientific findings about health. In a moment we will take a look at some of the pyramid's recommendations and why I disagree with them.
But before I dissect why the current food pyramid is harmful to your health, I want to offer a bit of hope. I recently attended a medical conference put on by Harvard Medical School and the Culinary Institute of America called Healthy Kitchens, Healthy Lives and met Eric Rimm, who works closely with Walter Willett at Harvard School of Public Health and is a member of the 2010 USDA Dietary Guidelines for Americans Committee.
I asked him if he felt that science not industry would be shaping the new guidelines and he said there was now only one scientist with industry ties on the new panel and he was objective and agreeable to make changes when presented the data. I am anxious to see how the science matches policy but feel a ray of hope that for the first time in the history of our dietary guidelines we will see science predominate, not industry interests and that the language will be direct, clear and simple to understand for all Americans. The guidelines from the early 1990's promoting the consumption of 6-11 servings of bread and cereals daily led to the pasta, carb, sugar generation and led to the largest epidemic of obesity in the history of our species.
Let's hope the new guidelines for 2010 will guide us toward greater health, not an increasing burden of obesity, diabetes and chronic disease. The USDA food policy guidelines form the basis of the school lunch program and it has contributed to a tripling of obesity in children. Let's hope we can serve up a different lunch menu for our children and our nation.
The simple idea that science should become policy is unfortunately one that has found little traction in Washington. But that seems to be shifting a little now.
Now back to why the last government guidelines from 2005 are harmful to your health!
1. Consume a variety of foods within and among the basic food groups while staying within your body's energy needs.
Sounds sensible -- but which food groups? If you choose dairy, meat, fats, and carbohydrates, the "perfect" meal could be a cheeseburger, milkshake, and fries with ketchup (potatoes and tomatoes are the two top vegetables consumed in America). Generic advice like that is pretty meaningless and potentially harmful.
2. Control your caloric intake to manage body weight.
Again, that sounds good, but as I wrote in my book UltraMetabolism, even the best-trained nutritionists and dietitians can't come close to correctly estimating their own caloric intake in a day. Also consider this: Is it okay to consume all of your calories from cola or ice cream as long as you stay within my caloric needs? Of course not. So this is more useless advice.
3. Increase intake of fruits and vegetables, whole grains, and nonfat or low-fat milk products.
Well, fruits, veggies, and whole grains are great. Milk -- not so much. I'll get back to that in a minute.
4. Choose carbohydrates wisely.
Who could argue with that? But how do they define "wisely"? The real advice here should be to cut down sugar intake from 185 pounds per person per year (what we currently consume) to less than a pound, avoid flour products (except as a treat), and stick to whole-food carbohydrates like vegetables, fruit, whole grains, beans, nuts, and seeds.
5. Choose to prepare food with little salt.
That's not bad advice. But it doesn't make sense if most of what you eat is packaged or processed foods that you don't actually prepare. For most Americans who eat half of their meals outside their homes, this isn't helpful. A better recommendation would be to avoid packaged, processed, canned, prepared, and fast foods (unless you know exactly how they are made).
6. If you drink alcoholic beverages, do so in moderation.
Sounds good -- but if you're usually drinking two bottles of wine a night, then one seems like moderation! I think a better suggestion is to limit your alcohol consumption to half a drink a day or 3 glasses a week (the amount that seems to have the most health benefit).
7. Don't eat unsafe foods.
Of course you shouldn't leave your egg salad out in the hot sun or toss your salad with hands that just handled raw chicken coated with salmonella. But the food pyramid guidelines don't mention pesticides, hormones, antibiotics, or genetically modified foods, despite scientific evidence of their harm. Shame on the USDA!
You can see now why I have big problems with the food pyramid! Its guidelines try to sound sensible -- while still protecting the interests of the food industry, the agriculture industry, and all of the lobbyists paying for the elections of the Congress. That way everybody's happy ...
But I'm not, and you shouldn't be either. The public just isn't served by this watered down, confusing, and useless pyramid. The next guidelines, I hope will be better, especially with independent scientists like Eric Rimm involved. Worse, some of the recommendations are downright harmful --like the one to drink more milk and dairy products.
The Truth about Dairy
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn't reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn't as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.
5. Calcium has benefits that dairy doesn't. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)
6. Not everyone can stomach dairy.(v) About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.
Based on such findings, Dr. Willet has come to some important conclusions:
• Everybody needs calcium -- but probably not as much as our government's recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.
• Calcium probably doesn't prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.
• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.
• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.
If all that isn't enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the "milk mustache" ads. Their panel of scientists stated the truth clearly:
• Milk doesn't benefit sports performance.
• There's no evidence that dairy is good for your bones or prevents osteoporosis -- in fact, the animal protein it contains may help cause bone loss!
• Dairy is linked to prostate cancer.
• It's full of saturated fat and is linked to heart disease.
• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
• Dairy aggravates irritable bowel syndrome.
Simply put, the FTC asked the dairy industry, "Got Proof?" -- and the answer was NO!
Plus, dairy may contribute to even more health problems, like:
• Allergies (vi)
• Sinus problems
• Ear infections
• Type 1 diabetes (vii)
• Chronic constipation (viii)
• Anemia (in children)
Due to these concerns, many have begun to consider raw milk an alternative. But that isn't really a healthy form of dairy either ...
Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization -- but to me, these benefits don't outweigh dairy's potential risks.
From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn't domesticate animals and weren't able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).
If you don't believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase - the enzyme needed to properly metabolize lactose, the sugar in milk -- sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.
Our bodies just weren't made to digest milk on a regular basis. Instead, most scientists agree that it's better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods -- vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.
So here is my advice for dealing with dairy.
6 Tips for Dealing with Dairy
• Take your Cow for a Walk. It will do you much more good than drinking milk.
• Don't rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily.
• Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.
• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip, headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.
• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.
• If you have to feed your child formula from milk, don't worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.
Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.
Now I'd like to hear from you ...
Do you agree or disagree that dairy is bad for you?
Have you experienced any problems consuming dairy?
What changes -- for better or worse -- have you experienced if you've tried eliminating dairy?
Please let me know your thoughts by leaving a comment below...
To your good health,
Mark Hyman, MD
References
(i) Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997 Jun;87(6):992-7.
(ii) Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr. 2003 Feb;77(2):504-11.
(iii) Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium, and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr. 2005 May;81(5):1147-54.
(iv) Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69.
(v) Brannon PM, Carpenter TO, Fernandez JR, Gilsanz V, Gould JB, Hall KE, Hui SL, Lupton JR, Mennella J, Miller NJ, Osganian SK, Sellmeyer DE, Suchy FJ, Wolf MA. NIH Consensus Development Conference Statement: Lactose Intolerance and Health. NIH Consens State Sci Statements. 2010 Feb 24;27(2).
(vi) Bartley J, McGlashan SR. Does milk increase mucus production? Med Hypotheses. 2010 Apr;74(4):732-4.
(vii) Luopajärvi K, Savilahti E, Virtanen SM, Ilonen J, Knip M, Akerblom HK, Vaarala O. Enhanced levels of cow's milk antibodies in infancy in children who develop type 1 diabetes later in childhood. Pediatr Diabetes. 2008 Oct;9(5):434-41.
(viii) El-Hodhod MA, Younis NT, Zaitoun YA, Daoud SD. Cow's milk allergy related pediatric constipation: Appropriate time of milk tolerance. Pediatr Allergy Immunol. 2009 Jun 25.
Mark Hyman, M.D. practicing physician and founder of The UltraWellness Center is a pioneer in functional medicine. Dr. Hyman is now sharing the 7 ways to tap into your body's natural ability to heal itself. You can follow him on Twitter, connect with him on LinkedIn, watch his videos on Youtube and become a fan on Facebook.
訂閱：
文章 (Atom)