关于饮料,那些你不知道的事

2021-01-02 MedSci原创 MedSci原创

多喝热水

时至元旦佳节,都说每逢佳节胖三斤,节假日期间与亲朋好友一起畅享美食,往往少不了肥宅快乐水,搭配食用快乐加倍。但是,你有没有想过,你获得的短暂快乐,可能会给身体带来负担。

软饮料“三宗罪”

软饮料是酒精含量低于0.5%的天然或人工配制的饮料, 通常含有碳酸、甜味剂和香料。

12月21日,发表在EClinicalMedicine杂志的一项研究显示,对于青少年来说,经常喝碳酸软饮料和吃快餐与睡眠紊乱有关。

Association ofcarbonated soft drink and fast food intake with stress-related sleepdisturbance among adolescents: A global perspective from 64 countries.EClinicalMedicine, 100681. doi:10.1016/j.eclinm.2020.100681

在这项研究中,研究人员收集了2009年至2016年来自全球学校学生健康状况调查(GSHS)项目公开数据,研究数据由64个低、中、高收入国家组成,包含175261名青少年,平均年龄为13.8岁,48.5%为女性。通过多变量回归分析青少年碳酸软饮料和快餐的摄入与睡眠障碍之间的关系。GSHS作为全球学龄儿童健康监测系统,收集了青少年健康的各个方面的数据,包括饮食行为(如快餐和碳酸软饮料消费)和健康状况(如与压力相关的睡眠障碍)。 

结果显示,与每天饮用碳酸软饮料<1次的青少年相比,每天饮用≥3次报告睡眠障碍的几率高出50%以上。每周吃快餐≥4天的男性报告睡眠障碍的几率比那些每周只吃<1次的高出55%,而女性则高出50%。每天摄入碳酸软饮料≥3次和每周吃快餐≥4天的青少年,除低收入国家外,其他所有国家的青少年均与睡眠障碍显著相关,男性与睡眠障碍的关系显著,女性与睡眠障碍的关系混杂。

 

2009-2016年全球青少年健康调查:碳酸软饮料和快餐摄入频率与睡眠障碍之间的关系

总的来说,碳酸软饮料和快餐摄入量与睡眠障碍之间有着很强的关联性,应引起关注。各国政府应该采取一些行政措施,包括开征添加糖消费税,限制电视和互联网上垃圾食品广告,学校周边限制垃圾食品的经营销售。另外,家长和老师也应该尽职尽责地监督学生的饮食健康。

近年来,中国的软饮料消费量一直在上升,尤其是在年轻人群中。自17世纪首次推出水果味含糖软饮料以来,历经几个世纪,全球含糖软饮料流行趋势急剧上升。特别是在过去的三十年中,全球传统饮食方式逐渐转变为现代饮食,随着饮食的过渡,软饮料成为饮食市场重要的组成部分,软饮料销售额在过去十年间几乎增长数十倍,呈现“大流行”趋势。据PipeCandy的数据,截至2020年底,全球软饮料市场规模达到1.68万亿美元,预计到2023年将增至1.89万亿美元,亚太地区是全球最大的软饮料市场。

 

图片

 亚太地区软饮料消费 STiR.

“减糖行动”进行时

过量的添加糖,特别是含糖饮料的添加糖,是心血管疾病和2型糖尿病等心血管代谢疾病的主要危险因素。

据《卫报》12月28日报道,从2022年4月起,英国政府将禁止超市针对含糖饮料推出“买一送一”活动,并限制针对此类商品的促销活动。2016年,美国食品和药物管理局要求在所有包装食品和饮料上标明添加糖的含量。这项政策对健康和成本效益的潜在影响仍不清楚。

根据哈佛大学陈曾熙公共卫生学院和北卡罗莱纳大学吉林斯全球公共卫生学院的最新研究,含糖饮料上贴上警告标签,导致此类饮料销量下降,并增强了消费者对含糖饮料导致疾病的认识。

Sugary drink warnings: A meta-analysis ofexperimental studies. PLOS Medicine, 17(5), e1003120–.doi:10.1371/journal.pmed.1003120

含糖饮料营养警告和健康警告

 含糖饮料是指添加糖或甜味剂的饮料,包括苏打水、运动饮料和水果味饮料。该研究发现表明,含糖饮料警告有助于消费者更好地了解含糖饮料的健康危害,并鼓励消费者在购买饮品时选择水而放弃含糖饮料。

 在这项研究中,分析了23项已发表的研究,超过16200人。分析显示,与对照组相比,贴上警告标签导致含糖饮料的销量减少,含糖饮料警告还会减低公众从饮料中摄入热量和糖。该研究表明,含糖饮料警告在引发认知和情绪反应方面更具优势。含糖饮料警告首先引起注意和关注,这将引发公众对警告信息的情感和认知反应。这些反应将改变公众对含糖饮料的态度和认识,减少公众对含糖饮料的购买意愿,最终导致行为改变。

研究者认为,在含糖饮料包装上添加警告标签,告知消费者含糖饮料的潜在健康影响,进而减少消费,这是一种有效的促进公共健康的策略。 

最健康的饮料竟是它

在最适合我们健康的饮品清单排行榜中,含糖饮料位居饮品清单中的最底层。那除了含糖饮料外,果汁和“无糖”饮料成为“健康饮品”的不二之选,那这些饮品真的健康吗?

美国亚特兰大埃默里大学医学院副教授JeanWelsh就做了相关研究。研究显示饮用更多含糖饮料(包括果汁、苏打水和其他含糖饮料)的老年人,可能会有更早死亡的风险。

Association of Sugary Beverage Consumption With MortalityRisk in US Adults. JAMA Network Open, 2(5), e193121–.doi:10.1001/jamanetworkopen.2019.3121

那些饮用含糖量最高的饮料(包括100%纯果汁)的人在研究期间死亡率要高于那些饮用含糖量最低的人。此外,每多摄入12盎司/日的含糖饮料,全因死亡风险会增加11%;而每多摄入12盎司/日的果汁,全因死亡风险就会增加24%。

“我们不光要减少对苏打水和其他含糖饮料的摄入,还应减少对果汁的摄入,这都需要成年人和儿童共同的努力。” Welsh说。 

在食品饮料行业里,糖一直位列成分表的重要位置——毫无疑问,人类从幼童时代起,似乎就对带甜味的食物有天生的依赖与痴迷。

然而现在,越来越多的研究报告显示,糖分正是危害健康的元凶之一。2014年,墨西哥对碳酸饮料征税,成为全球第一个开征“糖税”的国家,随后,英国、法国也开始对含糖饮料征税,含糖量越高,税率越高。 

根据世卫组织1990年制定的标准,成人每日摄取的游离糖不应超过当天摄取全部热量的10%,约为50克。当今,世卫组织将这一标准降为5%,25克,以期达到减重,蛀牙等健康风险。

而08年的一项调查发现,国人人均一年吃掉的糖已达到19.6公斤,与30年前相比整整上升了5倍。换算下来,每人每日的摄入量也达到了53.7克,高过90年世卫组织的标准,更是远远超出减半的建议量。

2019 年 7月,国家卫健委发布《健康中国行动(2019—2030 年)》,明确提出了“三减三健”的行动计划,并将“减糖”列入未来国民营养工作重点。 

消费者开始越来越在意糖分的危害和带来的额外能量,而甜味剂不会被人体代谢吸收,成了替代白糖等添加糖的最佳选择。

代糖打着低热量的旗号正式走进消费者的视野,一方面能够给嗜糖的人在味蕾上充甜味的充分享受,另一方面心理上还有着近似为零的热量的心理需求。

代糖,顾名思义,即糖的替代品,它泛指那些低热量的甜味剂。代糖既有糖的甜味,能量还比糖小得多。随着大家对于健康的关注度逐渐升高,听上去十分健康的“无糖”饮料应运而生。

 来源:网络

那么问题来了,喝“无糖”饮料真的就能让身体免受糖分的负担因此大快朵颐了吗?“无糖”饮料会不会又是一种“智商税”?

近期,一项发表在JACC上的一项10万人大型队列研究结果显示,含糖饮料和人工合成甜味剂的摄入会增加心血管疾病风险。

 

Sugary Drinks,Artificially-Sweetened Beverages, and Cardiovascular Disease in theNutriNet-Santé Cohort. Journal of the American College of Cardiology, 76(18),2175–2177. doi:10.1016/j.jacc.2020.08.075

研究共纳入104760名参与者(平均基线年龄42.9±14.6岁),平均BMI为23.7±4.5kg / m 2,当前吸烟者为17.2%,有CVD家族史的为31.7%。2型糖尿病的基线患病率为1.4%,高胆固醇血症为8.0%,高血压为8.2%,高甘油三酯血症为1.4%。在随访期间(2009年至2019年),发生了1379例首次发生CVD的病例。NutriNet-Santé项目通过每6个月借助网络问卷回收的方式,收集3份参与者在24小时内的饮食消费数据(其中至少两份是强制性的)进行研究。

研究数据表明,大量饮用含糖饮料会提高32%的心血管疾病死亡风险(HR:1.32);大量饮用代糖饮料会提高20%的心血管疾病死亡风险(HR:1.20);在较低饮用量的范围内,无论是含糖饮料还是代糖饮料的摄入与心血管疾病风险增长的相关性都不明确。

人工加糖饮料、含糖饮料的消费与心血管疾病风险之间的关系

作为美国农业部营养建议的替代方案,哈佛大学公共卫生学院的营养专家首先创建了健康饮食金字塔(healthy eating pyramid),近年来又创建了健康饮食餐盘(healthy eatingplate)。

图片

健康饮食餐盘中文版

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

 健康饮食餐盘以简单的形式提供给大家一份详细的饮食指导,在饮品的选择上,健康饮食餐盘建议我们把水作为首选的饮品;其次,我们可以选择茶或者咖啡等饮品,但是只能加少许糖或者不加糖;将牛奶和奶制品的摄入限制在每天一至两份,果汁限制在每天一小杯;避免含糖饮料的摄入。

元旦佳节,提醒朋友们肥宅水虽快乐,但是不要贪杯哦,答应我,为了健康,多喝热水。

来源:梅斯医学综合报道

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    2021-01-02 1219a8abm07暂无昵称

    不错的文章,少糖多运动,身体健康

    1

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    2021-01-03 ms6000001700483633

    想想都后怕 以后要小心

    0

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    2021-01-03 ms5000000518166734

    已读

    0

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    2021-01-02 甜风清扬

    含糖饮料和人工合成甜味剂的摄入会增加心血管疾病风险

    0

  5. [GetPortalCommentsPageByObjectIdResponse(id=913110, encodeId=a1e09131104d, content=不错的文章,少糖多运动,身体健康, beContent=null, objectType=article, channel=null, level=null, likeNumber=53, replyNumber=1, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=b95f2267902, createdName=1219a8abm07暂无昵称, createdTime=Sat Jan 02 17:34:41 CST 2021, time=2021-01-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913205, encodeId=17069132050a, content=想想都后怕 以后要小心, beContent=null, objectType=article, channel=null, level=null, likeNumber=95, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20201225/6e1ef4f864494d0284b9282bc4cafc19/f7f10a42767b46c9823f11c34f905873.jpg, createdBy=145f5447474, createdName=ms6000001700483633, createdTime=Sun Jan 03 07:50:13 CST 2021, time=2021-01-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913192, encodeId=a8ff913192a9, content=已读, beContent=null, objectType=article, channel=null, level=null, likeNumber=82, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=f03a5433387, createdName=ms5000000518166734, createdTime=Sun Jan 03 01:08:44 CST 2021, time=2021-01-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913131, encodeId=72c6913131d1, content=含糖饮料和人工合成甜味剂的摄入会增加心血管疾病风险, beContent=null, objectType=article, channel=null, level=null, likeNumber=70, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210102/bb7d1c0d6a4a43f59cb64adce1221238/3ce0a5329e8147c6bd5269a4e092e135.jpg, createdBy=93ae5449203, createdName=甜风清扬, createdTime=Sat Jan 02 20:01:03 CST 2021, time=2021-01-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913121, encodeId=52819131216e, content=我认为饮料还是少喝, beContent=null, objectType=article, channel=null, level=null, likeNumber=75, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20201209/687e75dfd0b74690b374fb3656555f4f/5695e97193bf475e8dcc635a653c8963.jpg, createdBy=7b385442016, createdName=每天做最好的自己!, createdTime=Sat Jan 02 18:45:53 CST 2021, time=2021-01-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913120, encodeId=74739131207e, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=53, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=00074131254, createdName=13c30453m58暂无昵称, createdTime=Sat Jan 02 18:30:01 CST 2021, time=2021-01-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=913104, encodeId=6d3a913104f8, content=好文章!, beContent=null, objectType=article, channel=null, level=null, likeNumber=26, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160806/IMG57A5698BDB0244113.jpg, createdBy=32a91358059, createdName=jyzxjiangqin, createdTime=Sat Jan 02 17:06:06 CST 2021, time=2021-01-02, status=1, ipAttribution=)]
    2021-01-02 每天做最好的自己!

    我认为饮料还是少喝

    0

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    2021-01-02 13c30453m58暂无昵称

    学习了

    0

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    2021-01-02 jyzxjiangqin

    好文章!

    0

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