營養師張嘉敏

營養師張嘉敏

101 年度桃園縣政府衛生局主辦 - 營養滿分講座

白雪公主與壞皇后• http://cyvideo.cy.edu.tw/ 教材教法 /9health1.asx

你!常吃垃圾食品嗎?

http://cyvideo.cy.edu.tw/board1/Detail.asp?TitleID=1111




1.只有熱量、缺乏營養，是不健康的食品2.三高食品：高鹽、高油脂、高糖

3.垃圾食品含有人工色素、香料和防腐劑

世界衛生組織 (WHO)公佈

1. 油炸類食品

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJhBP1NPCzAAqDZt1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3D%25E8%2596%25AF%25E6%25A2%259D%26ei%3DUTF-8%26fr%3Dyfp%26tab%3Dorganic%26ri%3D8&w=640&h=426&imgurl=farm6.staticflickr.com%2F5177%2F5420935231_c971175410_z.jpg&rurl=http%3A%2F%2Fwww.flickr.com%2Fphotos%2Fqiaomeng%2F5420935231%2F&size=171.1+KB&name=%E8%96%AF%E6%A2%9D+%7C+Flickr+-+Photo+Sharing%21&p=%E8%96%AF%E6%A2%9D&oid=505ab53d51c781998ead6487d5a5d322&fr2=&fr=yfp&tt=%25E8%2596%25AF%25E6%25A2%259D%2B%257C%2BFlickr%2B-%2BPhoto%2BSharing%2521&b=0&ni=84&no=8&tab=organic&ts=&sigr=11h216a6a&sigb=134tq1ou9&sigi=11ne9vu6q&.crumb=7orLzIUNGkU

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJsuQVNPOGkAwA1t1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3D%25E6%25B2%25B9%25E6%25A2%259D%26n%3D30%26ei%3Dutf-8%26fr%3Dyfp%26tab%3Dorganic%26ri%3D19&w=400&h=294&imgurl=203.64.20.7%2Flifetype126%2Fgallery%2F8%2F9-55.jpg&rurl=http%3A%2F%2F203.64.20.7%2Flifetype126%2Findex.php%3Fop%3DViewArticle%26amp%3BarticleId%3D58%26amp%3BblogId%3D8&size=150.7+KB&name=%E5%B0%8F%E5%BD%A5%E5%AD%90%E8%AA%AA%E6%95%85%E4%BA%8B+%7C+4%2F18%E6%B2%B9%E6%A2%9D%E7%9A%84%E6%95%85%E4%BA%8B&p=%E6%B2%B9%E6%A2%9D&oid=a400ad8c8cb2a5192d5ed34aebc41ab5&fr2=&fr=yfp&tt=%25E5%25B0%258F%25E5%25BD%25A5%25E5%25AD%2590%25E8%25AA%25AA%25E6%2595%2585%25E4%25BA%258B%2B%257C%2B4%252F18%25E6%25B2%25B9%25E6%25A2%259D%25E7%259A%2584%25E6%2595%2585%25E4%25BA%258B&b=0&ni=434&no=19&tab=organic&ts=&sigr=12l2i2ut3&sigb=13agqo2bo&sigi=11a65jrsi&.crumb=7orLzIUNGkU

油炸食品的壞處• 導致心血管疾病元凶 ( 油炸粉 )

• 含致癌物質

• 破壞維生素，使蛋白質變性


2. 話梅蜜餞類食品 3. 罐頭類食品

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJvZQ1NP7REAb.Ft1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3D%25E7%25BD%2590%25E9%25A0%25AD%26n%3D30%26ei%3Dutf-8%26fr%3Dyfp%26tab%3Dorganic%26ri%3D0&w=3456&h=2304&imgurl=www.scomber.com.tw%2Fuploads%2Ftogether%2Fpro%2F00014.JPG&rurl=http%3A%2F%2Fwww.scomber.com.tw%2Fhueijung%2Fpro_show.asp%3FPro_Id%3D14&size=481+KB&name=%E6%83%A0%E7%9C%BE%E9%A3%9F%E5%93%81%E5%B7%A5%E6%A5%AD%E8%82%A1%E4%BB%BD%E6%9C%89%E9%99%90%E5%85%AC%E5%8F%B8&p=%E7%BD%90%E9%A0%AD&oid=d3775ac62d3189c8f51eff4f0fa52bfa&fr2=&fr=yfp&tt=%25E6%2583%25A0%25E7%259C%25BE%25E9%25A3%259F%25E5%2593%2581%25E5%25B7%25A5%25E6%25A5%25AD%25E8%2582%25A1%25E4%25BB%25BD%25E6%259C%2589%25E9%2599%2590%25E5%2585%25AC%25E5%258F%25B8&b=0&ni=84&no=0&tab=organic&ts=&sigr=11p6ede0t&sigb=13906snpk&sigi=11hfljp0k&.crumb=7orLzIUNGkU


4. 加工類肉食品 5. 燒烤類食品

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJl1eFNP1jQAD1pt1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3DBBQ%26n%3D30%26ei%3Dutf-8%26fr%3Dyfp%26tab%3Dorganic%26ri%3D2&w=3052&h=2024&imgurl=www.attims.nl%2Fimages%2Fbbq1.jpg&rurl=http%3A%2F%2Fwww.attims.nl%2Fextra%2520info%2520bbq.html&size=977.1+KB&name=Tims+BBQ&p=BBQ&oid=5b1f0325fe3856797b4ac6d53b486e82&fr2=&fr=yfp&tt=Tims%2BBBQ&b=0&ni=84&no=2&tab=organic&ts=&sigr=11ci9fg90&sigb=12q450hsq&sigi=10t2k06m8&.crumb=7orLzIUNGkU

加工類肉品的壞處• 含 3 大致癌物質之一﹕亞硝酸鹽 ( 防腐和

顯色作用 )

• 含大量防腐劑 ( 加重肝臟負擔 )


6. 汽水可樂類食品 7. 餅乾類食品

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJvqelNP5l4AxaVt1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3D%25E9%25A4%2585%25E4%25B9%25BE%26n%3D30%26ei%3Dutf-8%26fr%3Dyfp%26tab%3Dorganic%26ri%3D227&w=1553&h=1213&imgurl=www2.cch.org.tw%2Fd7600%2Fbiscuits.png&rurl=http%3A%2F%2Fwww2.cch.org.tw%2Fd7600%2Fbiscuit.htm&size=1.7+KB&name=%E8%B3%9E%E5%91%B3%E8%BA%AB%E5%BF%83-%E6%89%8B%E5%B7%A5%E9%A4%85%E4%B9%BE&p=%E9%A4%85%E4%B9%BE&oid=4325bb7bc938ae730f7c3bdab8ada0bd&fr2=&fr=yfp&tt=%25E8%25B3%259E%25E5%2591%25B3%25E8%25BA%25AB%25E5%25BF%2583-%25E6%2589%258B%25E5%25B7%25A5%25E9%25A4%2585%25E4%25B9%25BE&b=211&ni=84&no=227&tab=organic&ts=&sigr=118o67pj7&sigb=13b653p41&sigi=112gkojme&.crumb=7orLzIUNGkU

汽水、可樂類的壞處• 含磷酸、碳酸，會帶走體內大量的鈣

• 含糖量過高，喝後有飽脹感，影響正餐


8. 即時類食品 9. 冷凍類食品 10. 醃製類食品

http://tw.image.search.yahoo.com/images/view;_ylt=A8tUwJgFflNPu1IAifBt1gt.;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Ftw.image.search.yahoo.com%2Fsearch%2Fimages%3Fp%3D%25E9%2586%2583%25E8%25A3%25BD%25E9%25A3%259F%25E5%2593%2581%26ei%3DUTF-8%26rd%3Dr1%26fr%3Dyfp%26fr2%3Dtab-web%26tab%3Dorganic%26ri%3D62&w=300&h=350&imgurl=fuchi.eyp.com.tw%2Feyp%2Fezcatfiles%2Ffuchi%2Fimg%2Fpictures%2F0%2F001_L_midofuru-L.jpg&rurl=http%3A%2F%2Ffuchi.eyp.com.tw%2Feyp%2Ffront%2Fbin%2Fptdetail.phtml%3FPart%3D001&size=34.1+KB&name=%E5%AF%8C%E8%A8%98%E9%A3%9F%E5%93%81+FU+CHI+FOODS+CO.%2CLTD+--+%E8%B1%86%E8%85%90%E4%B9%B3&p=%E9%86%83%E8%A3%BD%E9%A3%9F%E5%93%81&oid=81afdc247599c59df7ec0efe71f6c609&fr2=tab-web&fr=yfp&tt=%25E5%25AF%258C%25E8%25A8%2598%25E9%25A3%259F%25E5%2593%2581%2BFU%2BCHI%2BFOODS%2BCO.%252CLTD%2B--%2B%25E8%25B1%2586%25E8%2585%2590%25E4%25B9%25B3&b=61&ni=84&no=62&tab=organic&ts=&sigr=11tsuaa1j&sigb=149v69mke&sigi=129an34on&.crumb=7orLzIUNGkU

即時類食品 ( 泡麵 ) 的壞處• 鹽分過高，含防腐劑、香精 ( 損肝 )

• 只有熱量，沒有營養

冷凍甜品類的壞處• 例如：冰淇淋、冰棒和雪糕• 含奶油極易引起肥胖 • 含糖量過高影響正餐

垃圾食品對身體的壞處• 心血管疾病• 營養不均衡、肥胖、體重過輕• 頭腦不靈光• 情緒不穩定 ...

http://www.youtube.com/watch?v=6ApAAHyybf8

可以從哪裡看出食品陷阱

2. 營養標示

1. 食品標示營　養　標　示

每一份量　　　　 65公克本包裝含　　　　　 1 份

每份

熱量　　　　　　　　　　 383　　大卡蛋白質　　　　　　　　　　 7 　公克脂肪　　　　　　　　　　　　 27公克飽和脂肪 14公克反式脂肪 0.6公克碳水化合物　　　　　　　 28公克鈉　　　　　　　　　　　 97毫克

成分：蛋、植物油〈氫化棕櫚油、菜籽油〉、砂糖、麵粉、奶粉、砂糖、可可膏、大豆卵磷脂、香草香料、巧克力

1.

2.

可以從哪裡看出食品陷阱

2. 營養標示

1. 食品標示營　養　標　示

每一份量　　　　 65公克本包裝含　　　　　 1 份

每份

熱量　　　　　　　　　　 383　　大卡蛋白質　　　　　　　　　　 7 　公克脂肪　　　　　　　　　　　　 27公克飽和脂肪 14公克反式脂肪 0.6公克碳水化合物　　　　　　　 28公克鈉　　　　　　　　　　　 97毫克

成分：蛋、植物油〈氫化棕櫚油、菜籽油〉、砂糖、麵粉、奶粉、砂糖、可可膏、大豆卵磷脂、香草香料、巧克力


面對垃圾食品，應該怎麼做 ?1.以新鮮食物為主，低油、低鹽均衡飲食。

2.選擇清淡烹調 ( 炸→蒸、燙、煎 ) 減少加工食品

3.家裡不要儲存不健康的垃圾食物，可減低誘惑。

4.自己動手準備健康點心。

5.真的想吃 ! 一星期不要超過一次 ! 搭配蔬菜水果，減少調味料 !




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營養師 張嘉敏

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營養師張嘉敏