--- title: "市售果汁當水喝？　小心肥胖找上門 - FoodNo1.com" description: "現代人求快求方便，沒時間吃水果便改為喝果汁，但市售果汁濾掉渣的營養價值相對較低，纖維素也少，含糖量又高，若把果汁當水喝，小心不僅不健康，反而肥胖還找上門..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3168-2016-05-26-06-06-05.html" date: "2026-06-12T17:48:03+00:00" language: "zh-TW" --- # 市售果汁當水喝？ 小心肥胖找上門 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年五24日 點擊數: 2567 ![](https://www.foodno1.com/images/obhealthno1/2016-05/2ba512b19c.jpeg) 現代人求快求方便，沒時間吃水果便改為喝果汁，但市售果汁濾掉渣的營養價值相對較低，纖維素也少，含糖量又高，若把果汁當水喝，小心不僅不健康，反而肥胖還找上門。 **水果打成汁 營養價值依舊** 李婉萍營養師表示，將水果打成汁只是一種物理行為，纖維只是變小，但還是存在著，並不會影響其營養價值，相對水果的營養成分也更容易被釋放出來，現代人不愛吃蔬菜水果，所以果汁反而更簡單讓一般民眾能夠接受，但對於愛吃蔬果的人，就不需要為了攝取營養而特別喝果汁。 **市售果汁 纖維成分少** 市售便利商店的果汁經常是去渣，或是用原汁再去稀釋，這樣的果汁比起全蔬果製作並保留水果渣的果汁，相對來說纖維的成分少很多，所以在預防大腸癌的角度，李婉萍還是建議民眾，盡可能地攝取纖維質，才能幫助排便以及維持腸道的健康。 **水果渣渣是營養 別浪費** 纖維分兩種，一種是**水溶性纖維**，另一種是**非水溶性纖維**，市售果汁可能會留下水溶性纖維，但非水溶性纖維的水果渣就會被濾除；因此，李婉萍鼓勵民眾還是以吃新鮮水果為主，若要選擇蔬果汁，則以果汁機自製全蔬果汁較保留營養價值，最後非不得已，才去選擇市售冷壓果汁，或百分之百原汁果汁。 **加蔬菜及牛奶一起打 減少果汁含糖量** 李婉萍營養師指出，為了均衡營養，建議將蔬菜與果汁一同打成蔬果汁，或加上少許牛奶，否則成分都是水果，可能會造成糖分過高，影響血糖及導致肥胖等問題。此外，市售果汁為了口感，經常加很多糖；所以，千萬別將市售果汁當水喝，以免攝取過多糖份。 - [ 沙律 ](https://www.foodno1.com/component/tags/tag/%E6%B2%99%E5%BE%8B.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 香辣 ](https://www.foodno1.com/component/tags/tag/%E9%A6%99%E8%BE%A3.html) - [ 小吃 ](https://www.foodno1.com/component/tags/tag/%E5%B0%8F%E5%90%83.html) - [ 糯米飯 ](https://www.foodno1.com/component/tags/tag/%E7%B3%AF%E7%B1%B3%E9%A3%AF.html) - [ 豬絞肉 ](https://www.foodno1.com/component/tags/tag/%E8%B1%AC%E7%B5%9E%E8%82%89.html) - [ 雪菜 ](https://www.foodno1.com/component/tags/tag/%E9%9B%AA%E8%8F%9C.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3168-2016-05-26-06-06-05.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "市售果汁當水喝？　小心肥胖找上門", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3168-2016-05-26-06-06-05.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "市售果汁當水喝？　小心肥胖找上門", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "果汁, 飲食, 營養, 肥胖, 血糖, 纖維素, 纖維, 李婉萍", "recipeCuisine": "中式料理", "recipeCategory": "市售果汁當水喝？　小心肥胖找上門", "video": { "@type": "VideoObject", "name": "市售果汁當水喝？　小心肥胖找上門", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3168-2016-05-26-06-06-05.html?markdown=1", "uploadDate": "2016-05-24T03:12:26-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-05-24T03:12:26-04:00", "dateCreated": "2016-05-24T03:12:26-04:00", "dateModified": "2016-05-24T03:12:26-04:00" } ```