夏天胃口差，反胖４公斤？五大吃錯陷阱

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">身材一直清瘦的如宜一到夏天就更瘦，因為她從早餐就吃不下，午餐也無食慾，整天就只喝各種飲料，一個夏天下來總覺得很煩、很累…</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">熱辣的太陽蒸烤著大氣層，紫外線已達危險級，白天心情煩躁、吃不下飯，晚上輾轉反側，難以入眠。該怎麼吃，才能讓自己有胃口，又吃得健康？</span></p>

<span style="margin: 0px; padding: 0px; border: 0px; font-size: 16px; font-family: Arial; vertical-align: baseline; line-height: 25.600000381469727px; color: rgb(128, 0, 128);"><strong>溫度高：</strong></span><span style="color: rgb(85, 85, 85); font-family: Arial; font-size: 16px; line-height: 25.600000381469727px;">氣溫每增高攝氏10度，身體平均就會減少70卡的需要量，夏天身體所需熱量降低，使人不覺得飢餓。</span>

<span style="margin: 0px; padding: 0px; border: 0px; font-size: 16px; font-family: Arial; vertical-align: baseline; line-height: 25.600000381469727px; color: rgb(128, 0, 128);"><strong>脫水現象：</strong></span><span style="color: rgb(85, 85, 85); font-family: Arial; font-size: 16px; line-height: 25.600000381469727px;">「是因為脫水了，」台北醫學大學保健營養學系副教授楊淑惠說在冷氣房裡感受不到水分蒸發，因此水分攝取少，可是腸胃組織已經輕微脫水，而影響食慾。</span>

<span style="margin: 0px; padding: 0px; border: 0px; font-size: 16px; font-family: Arial; vertical-align: baseline; line-height: 25.600000381469727px; color: rgb(128, 0, 128);"><strong>喝太多含糖飲料：</strong></span><span style="color: rgb(85, 85, 85); font-family: Arial; font-size: 16px; line-height: 25.600000381469727px;">夏天容易口渴，有些人習慣猛灌含糖飲料，偏偏「糖」是天然的食慾抑制劑，糖份可以很快被血液吸收，會讓人一下子覺得飽了，因此就吃不下，形成惡性循環。</span>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">五個是常見的夏季飲食習慣，它們各有什麼陷阱？如何才是聰明選擇？</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>1.</strong><strong>飯後一杯冷飲或冰品</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">因為熱，往往飯後就喝杯飲料或吃碗冰，但是一杯珍珠奶茶熱量就有240卡，一罐綠奶茶185卡，一罐冰咖啡115卡，一支雪糕280卡。</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">當我們在喝飲料時只覺得自己是在解渴，不覺得在喝熱量。但是，接下來麻煩大了，因為身體要消耗100卡，可要靠爬樓梯27分鐘，或走路1小時，你有沒有這麼做呢？</span></p>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>該怎麼辦呢？</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(255, 140, 0);"><strong>〔聰明選擇〕</strong></span>喝白開水或礦泉水，也許一開始會覺得沒味道不好喝，但「習慣是被養成的，」一旦養成清淡的口味，再喝含糖飲料反而不習慣。</span></p>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>2.</strong><strong>喝綠豆湯等甜品</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">很多人因為吃不下，就會喝綠豆湯、紅豆湯、西谷米，但這些食物和米飯一樣屬醣類，如果吃太多一樣會發胖。</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p>

<span style="font-family: inherit; font-size: 16px; font-style: inherit; font-weight: inherit; line-height: 25.600000381469727px; margin: 0px; padding: 0px; border: 0px; vertical-align: baseline; color: rgb(255, 140, 0);"><strong>〔聰明選擇〕</strong></span><span style="color: rgb(85, 85, 85); font-family: Arial; font-size: 16px; line-height: 25.600000381469727px;">要做到取代，而非多加。如果飯後要喝一碗綠豆湯（約70卡），記得飯量要減少四分之一。如果要把綠豆湯當作飯吃，可以糖少放一點，另外加入低脂牛奶、切些水果，就達到和正餐類似的營養。</span>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>3.</strong><strong>吃三明治</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">吃三明治感覺吃得很少，事實上熱量不低，一個便利商店賣的雞腿三明治熱量就要307卡，但是心理上卻覺得吃得很少，下午又會吃點心，反而吃下更多熱量。</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p>

<span style="font-family: inherit; font-size: 16px; font-style: inherit; font-weight: inherit; line-height: 25.600000381469727px; margin: 0px; padding: 0px; border: 0px; vertical-align: baseline; color: rgb(255, 140, 0);"><strong>〔聰明選擇〕</strong></span><span style="color: rgb(85, 85, 85); font-family: Arial; font-size: 16px; line-height: 25.600000381469727px;">在便利商店販賣的三明治中，田園燒肉、海鮮總匯、火腿沙拉三明治熱量較低；如果有空，也可以自己動手做，多放一點萵苣、小黃瓜、大蕃茄，更爽口，也更容易吃飽。</span>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>4.</strong><strong>吃涼麵</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">便利商店的百匯涼麵竟要520卡，已經超過平常一餐正餐，那是因為涼麵的芝麻醬是油，辣油也是油。</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(255, 140, 0);"><strong>〔聰明選擇〕</strong></span>便利商店中的和風涼麵熱量較低；如果吃一般涼麵，芝麻醬放一半就好。</span></p>

<p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(128, 0, 128);"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><strong>5.</strong><strong>吃很多水果</strong></span></span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;">夏天是水果盛產期，一般人對水果沒有戒心，就會大吃特吃，事實上，水果中的糖也會讓血液中的三酸甘油脂升高。</span></p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"> </p> <p style="margin: 0px 0px 1em; padding: 0px; border: 0px; font-family: Arial; vertical-align: baseline; line-height: 19.5px; color: rgb(85, 85, 85); opacity: 1;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-size: 16px; font-family: inherit; vertical-align: baseline; line-height: 1.6em;"><span style="margin: 0px; padding: 0px; border: 0px; font-weight: inherit; font-style: inherit; font-family: inherit; vertical-align: baseline; color: rgb(255, 140, 0);"><strong>〔聰明選擇〕</strong></span>夏天也是蔬菜盛產期，吃吃蔬菜水果沙拉也不錯，讓水果的份量少一點。</span></p>