喝纖維飲切油 小心撐大胃容量

膳食纖維具有含水特性，可以稀釋腸內的一些毒素與致癌物質，並軟化糞便、促進腸道蠕動、縮短糞便通過腸道的時間，改善便祕問題。桃園縣營養師公會副祕書長吳秋玲表示，膳食纖維也能促使膽固醇和脂肪排出體外，有助降低降低膽固醇及血脂、預防心臟病。此外，膳食纖維還可以幫助控制血糖、減低癌症風險等，可說是好處多多。

因此許多消費者喜歡選用纖維飲料，感覺上喝下了纖維也喝下了健康。根據行政院衛生署建議，目前理想的纖維攝取量約每天20∼35克，而且過多的纖維會在腸胃道中阻礙營養素的吸收，如鈣、鐵、鋅、銅，或是因為喝下這些纖維飲料造成過度飽足感而吃不下正餐，長久下來將造成熱量攝取不足，或蛋白質、脂肪及其他重要營養素也攝取減少，嚴重者會有營養不足的情況發生。

時下很多年輕人喝纖維飲料的原因則是為了「減重瘦身」。許多纖維飲料，如油切茶、寒天茶及運動飲料等，大多添加了許多膳食纖維，號稱喝了可以幫助排便、減重瘦身。業者利用纖維吸水後會膨脹的特性來使人增加飽足感，使消費者在喝了這些飲料後不至於吃下太多的食物，進而降低食量，幫助維持體重。但是這些纖維飲料中添加的纖維營養價值低，並不像天然蔬果中還同時含有多種不同維生素、礦物質與植化素等，故不適合用來取代天然蔬果。

尤其，許多廣告常常暗示喝了這些飲品就可以把身上的油脂切除，讓消費者誤以為只要喝了這些飲品就可以肆無忌憚的大吃特吃還不用怕胖，這也是錯誤的觀念。膳食纖維頂多可以吸附些許腸道中還未被吸收的油脂，減少某部份的熱量吸收。然而，已經存在身體裡的體脂肪，則是動也不動的固守陣地。有些人在喝了這些纖維飲料後排便量增加，決定能否成功減重的主要因素還是在於少吃多動。

若是只想依賴喝纖維飲料來切油，小心會把胃容量撐得更大，以後要吃更多食物才會有飽的感覺，反而適得其反。此外，由於人體無法消化分解膳食纖維，若是腸胃道較敏感的病人在短時間內大量攝取，可能會造成脹氣、腹痛或腹瀉，尤其是小朋友或老年人的耐受力又比年輕人低，喝下大量的纖維飲料後，可能會出現更嚴重的症狀，使腸胃功能受損。

其實所有食物的攝取過多與過少都不好，均衡攝取各類食物來獲得身體所需的營養素是最好的方法。

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