--- title: "嘴饞想吃甜食　營養師建議吃哪些？ - FoodNo1.com" description: "甜食吃多了，不但容易有慢性病，甚至還會影響膚質，肌膚容易老化且出現皺紋。所以，最好是盡量少吃甜食，而若是真的很想吃甜食，營養師則是建議，可以選擇低升糖指數(低GI)水果當甜食吃。 吃甜食容易使血糖升高吃甜食不只是會胖，甚至還會罹患慢性病，整個人就..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3226-2016-07-21-06-00-14.html" date: "2026-06-14T11:40:01+00:00" language: "zh-TW" --- # 嘴饞想吃甜食 營養師建議吃哪些？ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年7月20日 點擊數: 2072 ![](https://www.foodno1.com/images/obhealthno1/2016-07/6b9170d087.jpeg) 很多人喜歡吃甜食，甜蜜蜜的就有幸福感；然而，甜食吃多了，不但容易有慢性病，甚至還會影響膚質，肌膚容易老化且出現皺紋。所以，最好是盡量少吃甜食，而若是真的很想吃甜食，營養師則是建議，可以選擇低升糖指數(低GI)水果當甜食吃。 #### 吃甜食容易使血糖升高 吃甜食不只是會胖，甚至還會罹患慢性病，整個人就顯老，肌膚也容易長出皺紋；鄭欣宜, 台灣癌症基金會營養師表示，愛吃甜食容易使血糖升高，高血糖會讓人昏昏慾睡，而且也會出現胰島素阻抗，相對的也就容易增加罹患慢性疾病，而且會產生自由基，並進而出現老化的現象。 #### 糕餅、糖果與蛋糕少碰 雖然不要吃甜食可以避免罹患慢性疾病，但是，飲食中確實很難避免，那要如何選擇呢？鄭欣宜營養師指出，糕餅、糖果與蛋糕等精緻的甜食最好儘量減少食用；不過，甜食其實也有好處，是可以使心情愉快，但是不宜超過每天熱量的百分之十。 #### 水果有不同植化素可延緩老化 鄭欣宜指出，水果最主要營養素是碳水化合物，一顆小蘋果就有十五克碳水化合物，大約有六十卡；水果確實也含有糖份，吃水果是可以使心情愉快，雖然也會影響血糖，使血糖升高，但是與甜食相較，營養素要比甜食來得高。而且水果有水份與維生素C，都有助美白，而且還有不同的植化素，可以抗氧化，例如葡萄與藍莓有花青素，番茄有茄紅素，可以抗自由基，進而能延緩老化。 #### 水果直接吃 不要打成果汁 只是水果最好直接吃，不要打成果汁，鄭欣宜營養師解釋，因為打成果汁時，纖維質會被破壞，就可能只攝取到糖。例如以一杯柳丁汁而言，打一杯柳丁汁要五至六顆柳丁，但是只吃一顆柳丁就有飽足感；所以，要以水果來做為甜食來源，就不要打成果汁。此外，可以選擇低升糖指數(低GI)的水果，例如芭樂與番茄；而鳳梨與西瓜含糖份較高，就要少吃。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.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) - [ 水蒸雞 ](https://www.foodno1.com/component/tags/tag/%E6%B0%B4%E8%92%B8%E9%9B%9E.html) - [ 蘆筍 ](https://www.foodno1.com/component/tags/tag/%E8%98%86%E7%AD%8D.html) - [ 今晚食乜 ](https://www.foodno1.com/component/tags/tag/%E4%BB%8A%E6%99%9A%E9%A3%9F%E4%B9%9C.html) - [ 小吃 ](https://www.foodno1.com/component/tags/tag/%E5%B0%8F%E5%90%83.html) - [ 中式湯 ](https://www.foodno1.com/component/tags/tag/%E4%B8%AD%E5%BC%8F%E6%B9%AF.html) - [ 去濕 ](https://www.foodno1.com/component/tags/tag/%E5%8E%BB%E6%BF%95.html) - [ 低糖甜品 ](https://www.foodno1.com/component/tags/tag/%E4%BD%8E%E7%B3%96%E7%94%9C%E5%93%81.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3226-2016-07-21-06-00-14.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": "嘴饞想吃甜食　營養師建議吃哪些？", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3226-2016-07-21-06-00-14.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "嘴饞想吃甜食　營養師建議吃哪些？", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "甜食, 飲食, 營養, 血糖, 慢性病, 鄭欣宜, 台灣癌症基金會, 營養師, 胰島素, 升糖指數", "recipeCuisine": "中式料理", "recipeCategory": "嘴饞想吃甜食　營養師建議吃哪些？", "video": { "@type": "VideoObject", "name": "嘴饞想吃甜食　營養師建議吃哪些？", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3226-2016-07-21-06-00-14.html?markdown=1", "uploadDate": "2016-07-20T03:01:59-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-07-20T03:01:59-04:00", "dateCreated": "2016-07-20T03:01:59-04:00", "dateModified": "2016-07-20T03:01:59-04:00" } ```