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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 此糖非彼糖，有何大不同？ ##### 指導 專家解釋人體對不同碳水化合物的反應，以及如何滿足你對甜食的慾望，同時又能保持健康。 上一次更新：2020年12月23日  一份小熊軟糖的糖分約是一杯芒果切片的一半，不過水果明顯是更健康的選擇，對吧？但如果小熊軟糖捨棄高果糖玉米糖漿，改以全天然的龍舌蘭糖漿製作，芒果仍是理想選擇嗎？以上兩個問題的答案皆為「是」。 讓我們一探究竟：根據化學成分的性質，所有碳水化合物 (蔬菜也不例外) 都含有糖。身兼執業運動營養師 (合格營養師) 和紐約市 Nutrition Energy 負責人的 Lauren Antonucci 指出，當你攝取碳水化合物時，體內消化系統會將體積較大的糖分子分解成更小單位，以便吸收進入血液。接著胰臟會釋放胰島素，讓糖分進到身體細胞、肌肉和肝臟中，作為運作能量或儲存以供未來使用。 如果你不小心攝取過量甜食 (難免會發生)，血糖便會快速上升，刺激身體加速製造胰島素，藉此維持平衡。這可能造成血糖值驟降，讓你的能量快速流失。Antonucci 表示，如果你因為能量流失而攝取更多糖分，就會導致惡性循環。 此外，經常攝取過量糖分，也可能促使供給未來使用的糖分儲存到脂肪細胞中。在攝取量超過身體需求的情況下，更可能導致體重增加。透過這些原理，我們便能理解為何研究發現避免攝取添加的糖分 (將於稍後說明) 有助於改善心臟健康和疾病風險、控制體重，甚至改善膚況和睡眠品質。 含有天然糖分的原型食物 (像是芒果) 也具備纖維質、維他命、礦物質和抗氧化物等營養素，能減輕對血糖產生的影響。具執業資格的營養師，同時也是《The Little Book of Game Changers: 50 Healthy Habits for Managing Stress and Anxiety》作者的 Jessica Cording 指出：「纖維質有助減緩消化作用，因此血糖不會發生急升又驟降的情況。」若將餐點與富含蛋白質和脂肪的食材一同食用 (例如花生醬或起司)，能讓血糖起伏更為趨緩，造就更持久的能量續航力。 ## 研究發現避免攝取添加的糖分 (將於稍後說明) 有助於改善心臟健康和疾病風險、控制體重，甚至改善膚況和睡眠品質。 選擇甜食或飲料時，並不像水果與糖果那般易於選擇，因此請牢記以下幾項要點。 ## 盡量避免攝取添加的糖分 建議你檢查食品標籤，確認成分是否有添加糖，也就是廠商 (或機器) 在產品中另行添加的糖分。在極少或缺乏纖維質均衡的情況下，麵包、調味乳、水果乾等食物中的添加糖會加劇血糖急升與下降的情況。 ## 毫無頭緒？不妨回歸自然 話題回到以龍舌蘭糖漿調味的小熊軟糖。Cording 指出：「血糖對所有添加糖的反應方式如出一轍。」包括玉米糖漿、蜂蜜、椰子糖等。也就是說，天然甜味料是較理想的選擇，加工較少且口味層次較多，與白糖相比更能令人滿足。Cording 補充說明，事實上，如果你以蜂蜜代替傳統的糖，料理食譜中的甜味料大約可以减少一半到三分之二。此外，Cording 也指出，有些天然甜味料含有少許營養成分。根據研究報告，蜂蜜具有抗微生物特性，楓葉糖漿則含有大量抗氧化物 (不過要大量攝取才能獲得完整成效)。 ## 尋找最佳方案 難道炎炎夏日不能享用冰涼甜筒嗎？倒也不是。根據美國心臟協會建議，只要將添加糖攝取量控制在每天 6-9 茶匙 (相當於 25-36 公克，或低於每日卡路里攝取總量的 10%)，就能安心享受美食。舉例來說，視品牌而定，早餐奶昔中的甜味杏仁牛奶、草莓優格點心，或晚餐的義大利麵差不多就能達到上述標準。如果你打算運動超過一小時，則需要積蓄更多能量，才能應付訓練計畫：Antonucci 建議以運動每小時為單位，在每小時開始時攝取 30-60 公克的單一碳水化合物 (例如易快速吸收的液體或膠狀食品)。 除此之外，訓練時以天然糖分補充能量也是明智選擇。一份發表於《Nutrients》期刊的研究報告指出，蜂蜜是其他碳水化合物來源的理想替代品，在中度至激烈運動之前或期間攝取，能為運動員表現和能量等級帶來類似的提升效果。其他報告則提到，楓葉糖漿也可用來取代運動飲料。看到這裡，不妨選擇含有這類成分的飲料、膠狀食品或口香糖，或上網搜尋食譜，製作自己專屬的替代補給品。 最後的結論是無論小熊軟糖採用哪種成分，芒果終究是更棒的選擇。但如果你養成攝取健康、全天然與低加工食品的習慣，就會有更多餘裕可享受甜食，真是喜滋滋的好消息，對吧？  ### 更進一步 歡迎使用 Nike Training Club 應用程式，取得更多專家提供的心理調適、運動、營養、恢復和睡眠建議。 [立即試用 NTC](https://www.nike.com/tw/ntc-app) ### 更進一步 歡迎使用 Nike Training Club 應用程式，取得更多專家提供的心理調適、運動、營養、恢復和睡眠建議。 [立即試用 NTC](https://smart.link/5deaab27fce3c) 初始發布：2020年11月6日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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