Yap Wei Ming Louis
Dietitian, Service Clinic
来源： Getty Images
能量提升产品： 它们有多健康？
上次更新时间： 2023年1月12日 | 4 分钟阅读时间
近年来，我们中的许多人都加入了健身的行列，能量棒、运动饮料和蛋白质奶昔一直是补充能量或恢复体力的热门选择。了解如何在下次购物时选择健康的产品。
如果您运动量大，或者只是需要吃点零食，那么使用预先包装好的美味快餐来补充能量可能是最方便的选择。能量棒、蛋白奶昔和运动饮料就属于这一类，它们看似对我们健康有益，但食品和饮料包装上的营销承诺可能会误导我们。下次买菜时，您需要注意以下成分！
能量棒
无论是在运动前、运动中还是运动后，能量棒都可以作为一种方便的零食，为您提供所需的能量。但是，如果过量食用，很可能会对你的健康造成严重危害。请注意以下成分：
1. 高果糖玉米糖浆（HFCS）
这是一种由玉米糖浆制成的人造糖，由玉米加工而成。如果摄入过量，高果糖玉米糖浆中的果糖会导致：
如果您在能量棒的配料表中看到 HFCS 是主要成分之一，请远离它！
2. 糖醇
这是一种热量较低的甜味剂，您可能会在能量棒中发现它。过量摄入糖醇可能会引起胃胀、腹胀或腹泻等副作用。
有些糖醇是已知的 FODMAPs，即可发酵低聚糖、双糖、单糖和多元醇。对于某些人来说，这些是不能被很好消化的碳水化合物类型，肠胃不能很好地吸收，会导致胃肠道副作用。如果您有对山梨醇和甘露醇等 FODMAPs 敏感的病史，请注意避免食用含有此类成分的食物和饮料。如果您对它们没有敏感史，请记住适量是关键。
蛋白质奶昔
蛋白质奶昔是许多健身者的首选，因为增加蛋白质摄入量有助于肌肉恢复。以下是一些需要注意的成分：
1. 人工甜味剂
蛋白奶昔有时可能含有阿斯巴甜、三氯蔗糖、安赛蜜钾和糖精等甜味剂。这类甜味剂热量低，但这并不意味着大量食用是安全的。
研究还没有得出结论，人工甜味剂多年来会对人的健康产生什么影响--不过研究表明，这种低热量替代品可能会刺激人们过量食用其他甜味食品，以弥补味觉上的不足。含有人工甜味剂的饮料有时会打着 "低糖 "的旗号，因此一定要注意其中的成分并适量饮用。
2. 卡拉胶
这种海藻提取的添加剂被蛋白粉制造商用来制作更浓稠、更细腻的饮料。根据基于动物和细胞的测试结果，卡拉胶可能会引起炎症、腹胀、肠易激综合症、葡萄糖不耐受和食物过敏等副作用。
在关于卡拉胶对人体影响的试验研究中，糖尿病前期患者的葡萄糖耐量和胰岛素信号得到了改善。在找到更多证据之前，我们应考虑监测含有这种成分的产品的摄入量。
运动饮料
此类饮料被广泛宣传为有助于补充剧烈运动时流失的葡萄糖、液体和电解质并增强身体耐力的产品。有些甚至有助于提高能量水平。然而，有些成分过量饮用会对健康造成危害。让我们来看看其中的一些：
1. 咖啡因
您知道运动饮料中含有咖啡因吗？摄入过多咖啡因会导致失眠、心脏问题和血压升高等问题，在极少数情况下还会导致癫痫发作和心脏骤停。切记不要过量饮用这些饮料，以保障您的健康。如果您对咖啡因的刺激作用敏感，最好完全避免饮用这种饮料。例如，患有肠易激综合症（IBS）时饮用咖啡因会导致腹泻。
2. 糖
这类饮料通常含有大量糖分，过量饮用会引发一系列健康问题，尤其是在没有进行剧烈运动的情况下。除了增加热量摄入外，过量摄入糖分还会增加肥胖症、2 型糖尿病和心脏病的风险。在选购饮料时，可以先比较各种饮料的含糖量，然后再进行挑选。
选择天然食品替代品，而不是补充能量的产品
如果不想购买含有此类成分的产品，可以选择天然替代品。这些产品也便于携带，只需极少甚至无需准备时间。如果您正在寻找能量棒的替代品，香蕉、葡萄干、无花果和红枣都是不错的选择。蛋白奶昔的替代品？鸡蛋、金枪鱼和沙丁鱼值得一试。您可以选择新鲜果汁、牛奶和冰沙来代替运动饮料--营养师还推荐了巧克力牛奶，因为它具有潜在的消炎药功效！
适量饮用
虽然补充能量的产品很方便，但我们必须注意，如果过量饮用，它们并不总是含有有益健康的成分。让我们在饮食中加入更聪明、更健康的成分吧！
如果您对自己目前的饮食感到担忧，或者希望制定适合自己生活方式并有助于预防疾病的饮食，请咨询营养师。
How high fructose intake may trigger fatty liver disease. National institutes of Health. Retrieved on 27 March from https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
McChesney, M.J., (2016, December 10). Relationship between High-Fructose Corn Syrup, Uric Acid, and Metabolic Syndrome. Journal of Pediatric Surgical Nursing. 5(4). https://www.nursingcenter.com/wkhlrp/Handlers/articleContent.pdf?key=pdf_01781601-201610000-00004&msclkid=76a53cf9adb411ec973b05bc58fc8fa1
Makinen, K.K. (2016, October 20), Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International Journal of Dentistry. doi: 10.1155/2016/5967907
Grembecka, M. (2019). Volume 1. Sugar Alcohols. Encyclopedia of Food Chemistry.
Swithers, S. E.. (2013, July 10). Artificial Sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology and Metabolism. 24(9) doi: 10.1016/j.tem.2013.05.005
Pang, M. D;Goossens G.H; Blaak E.E, (2021, January). The impact of artificial sweeteners on Body Weight control and glucose homeostasis. Frontiers in Nutrition, Volume 7. doi: 10.3389/fnut.2020.598340
Feferman L. et al., (2020, April 21). Carrageenan-free diet shows improved glucose tolerance and insulin signalling in Prediabetes: a randomised, pilot clinical trial. Journal of Diabetic Research. doi:10.1155/2020/8267980
Massaro, M. et al, (2019, June 28). Effects of Cocoa products and its polyphenolic constituents on exercise performance and exercise-induced muscle damage and inflammation: a review of clinical trials. Nutrients. 11(7). doi: 10.3390/nu11071471
Why High Fructose Corn Syrup Is Bad. Retrieved on 16 March from https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad#3.-Increases-your-risk-of-obesity-and-weight-gain
What Are Sugar Alcohols, and Are They a Healthy Sugar Swap? Retrieved on 16 March from https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad#recommendation
10 Gross Ingredients Lurking In Your Energy Bars. Runners World. Retrieved on 12 March from https://www.runnersworld.com/nutrition-weight-loss/a20799715/10-gross-ingredients-lurking-in-your-energy-bars/
What the heck is sugar alcohol? Beaumount Health. Retrieved on 12 March from https://www.beaumont.org/health-wellness/blogs/what-the-heck-is-sugar-alcohol
4 reasons why energy drinks are bad for you – and healthier ways to boost your energy. Insider. Retrieved on 12 March from https://www.insider.com/are-energy-drinks-bad-for-you
Sports Drinks. Harvard T.H. Chan School of Public Health. Retrieved on 17 March from https://www.hsph.harvard.edu/nutritionsource/sports-drinks/?msclkid=048ab37da5e611ecad77fb2d29af1502
The hidden dangers of protein powders. Harvard Health. Retrieved on 12 March from https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
Is carrageenan safe to eat? Medical News Today. Retrieved on 12 March from https://www.medicalnewstoday.com/articles/323117
6 healthier alternatives to sports drinks, according to dietitians. Insider. Retrieved on 12 March from https://www.insider.com/healthy-sports-drink-alternatives-according-to-dietitians-2019-5
9 Side Effects of Too Much Caffeine. Healthline. Retrieved on 17 March from https://www.healthline.com/nutrition/caffeine-side-effects?msclkid=f103d70da5e711ecb8bd389603df30b3
McChesney, M.J., (2016, December 10). Relationship between High-Fructose Corn Syrup, Uric Acid, and Metabolic Syndrome. Journal of Pediatric Surgical Nursing. 5(4). https://www.nursingcenter.com/wkhlrp/Handlers/articleContent.pdf?key=pdf_01781601-201610000-00004&msclkid=76a53cf9adb411ec973b05bc58fc8fa1
Makinen, K.K. (2016, October 20), Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International Journal of Dentistry. doi: 10.1155/2016/5967907
Grembecka, M. (2019). Volume 1. Sugar Alcohols. Encyclopedia of Food Chemistry.
Swithers, S. E.. (2013, July 10). Artificial Sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology and Metabolism. 24(9) doi: 10.1016/j.tem.2013.05.005
Pang, M. D;Goossens G.H; Blaak E.E, (2021, January). The impact of artificial sweeteners on Body Weight control and glucose homeostasis. Frontiers in Nutrition, Volume 7. doi: 10.3389/fnut.2020.598340
Feferman L. et al., (2020, April 21). Carrageenan-free diet shows improved glucose tolerance and insulin signalling in Prediabetes: a randomised, pilot clinical trial. Journal of Diabetic Research. doi:10.1155/2020/8267980
Massaro, M. et al, (2019, June 28). Effects of Cocoa products and its polyphenolic constituents on exercise performance and exercise-induced muscle damage and inflammation: a review of clinical trials. Nutrients. 11(7). doi: 10.3390/nu11071471
Why High Fructose Corn Syrup Is Bad. Retrieved on 16 March from https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad#3.-Increases-your-risk-of-obesity-and-weight-gain
What Are Sugar Alcohols, and Are They a Healthy Sugar Swap? Retrieved on 16 March from https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad#recommendation
10 Gross Ingredients Lurking In Your Energy Bars. Runners World. Retrieved on 12 March from https://www.runnersworld.com/nutrition-weight-loss/a20799715/10-gross-ingredients-lurking-in-your-energy-bars/
What the heck is sugar alcohol? Beaumount Health. Retrieved on 12 March from https://www.beaumont.org/health-wellness/blogs/what-the-heck-is-sugar-alcohol
4 reasons why energy drinks are bad for you – and healthier ways to boost your energy. Insider. Retrieved on 12 March from https://www.insider.com/are-energy-drinks-bad-for-you
Sports Drinks. Harvard T.H. Chan School of Public Health. Retrieved on 17 March from https://www.hsph.harvard.edu/nutritionsource/sports-drinks/?msclkid=048ab37da5e611ecad77fb2d29af1502
The hidden dangers of protein powders. Harvard Health. Retrieved on 12 March from https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
Is carrageenan safe to eat? Medical News Today. Retrieved on 12 March from https://www.medicalnewstoday.com/articles/323117
6 healthier alternatives to sports drinks, according to dietitians. Insider. Retrieved on 12 March from https://www.insider.com/healthy-sports-drink-alternatives-according-to-dietitians-2019-5
9 Side Effects of Too Much Caffeine. Healthline. Retrieved on 17 March from https://www.healthline.com/nutrition/caffeine-side-effects?msclkid=f103d70da5e711ecb8bd389603df30b3
相关文章
查看全部
