健康生活學

吸脂食物是天然減肥恩物?8種吸脂食物助你健康地調節體重

2022/01/26

坊間有很多減肥方法,有些人認為阻止脂肪吸收能幫助控制體重。首先,當身體減少吸收膳食脂肪時,體重會隨之而下降,但過度阻止脂肪吸收未必是一種健康的減肥方法,可能會導致嚴重的健康問題,例如:營養不良、肌肉疼痛、皮膚質素變差、容易老化等。

脂肪是人類所需要的三大營養素之一,是人體熱量的其中一種來源,能使身體保持正常體溫及保護內臟。脂肪也是構成細胞的其中一部分,並負責運送脂溶性維他命,如維他命 A、D、E、K 。1  然而,攝取過量的脂肪,亦會提升罹患心血管疾病的風險。2 所以,我們可以透過進食一些天然吸脂食物,適量地吸收脂肪。3,4

 

  • 蘋果 – 含有果膠,蘋果的纖維可以阻止脂肪吸收,並降低低密度脂蛋白
  • 大豆食品 – 大豆含有卵磷脂,它可以分解脂肪,並可以防止脂肪在體內沉積
  • 海藻 – 含有藻酸鹽,它是一種水溶性纖維,可以阻止脂肪吸收
  • 全穀類 – 含有大量可以抑制脂肪吸收的可溶性纖維
  • 烏龍茶 – 含有多酚,可以阻止脂肪吸收,並促進身體新陳代謝
  • 蘋果醋 – 含有果膠和乙酸,可促進新陳代謝,阻止多餘的脂肪吸收10 
  • 番茄 – 含有左旋肉鹼,一種有助分解脂肪並將它轉化為能量的氨基酸11
  • 亞麻和杏仁種子 – 含有Omega-3脂肪酸,可以減緩體內的脂肪沉積12 

 

無論是否需要減肥,定期鍛煉身體,進行低碳水化合物飲食和進食天然抑制脂肪吸收的食物對健康有利而無害。計劃減肥之前,最好先諮詢醫生或營養師的專業意見。

參考資料:

  1. 營養素的分類. Available at : https://www.chp.gov.hk/tc/static/100022.html, Accessed on 22 Jan, 2022
  2. Zhu Y et al. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies.  Lipids Health Dis. 2019
  3. How to Block Fat Absorption? Available at https://vivoclinic.com/block-fat-absorption/#:~:text=Apples%2C%20Soy%20foods%20and%20Whole,body%20in%20a%20healthier%20manner. Accessed on January 22, 2022
  4. Fat Absorption: 5 Ways To Improve How Your Body Digests Fats. Available at https://betterme.world/articles/fat-absorption/. Accessed on January 22, 2022
  5. Pectin. Available at : https://www.webmd.com/vitamins-and-supplements/pectin-uses-and-risks#1. Accessed on January 22, 2022
  6. Everything you need to know about lecithin. Available at : https://www.medicalnewstoday.com/articles/319260#health-benefits. Accessed on January 22, 2022
  7. Lee KY et al. Alginate: properties and biomedical applications. Prog Polym Sci. 2012
  8. Lattimer JM et al. Effects of dietary fiber and its components on metabolic health.  Nutrients. 2010
  9. Wu T et al. Oolong tea polysaccharide and polyphenols prevent obesity development in Sprague-Dawley rats.  Food Nutr Res. 2018
  10. Johnston CS et al. Vinegar: medicinal uses and antiglycemic effect.  MedGenMed. 2006
  11.  L-Carnitine – Uses, Side Effects, And More. Available at : https://www.webmd.com/vitamins/ai/ingredientmono-1026/l-carnitine. Accessed on January 22, 2022
  12. How healthful is flaxseed. Available at: https://www.medicalnewstoday.com/articles/263405#benefits-. Accessed on January 22, 2022