【超市大搜查】日食2片火腿大腸癌風險增18% 15款火腿脂肪+鈉含量大比拼
發布時間: 2022/06/02 13:26
▲ 日食2片火腿大腸癌風險增18%,15款火腿脂肪、鈉含量大比拼。
火腿、午餐肉等加工食品經常出現在日常的飯桌上,不過它們的鈉含量絕不能小看。TOPick曾檢視市面常見的15款火腿,比較其鈉含量及脂肪,發現不少產品鈉含量甚高。有營養師表示長期攝取高鈉會增加心血管疾病,甚至患癌風險。
據英國食物標準局(Food Standards Agency)建議,每100克食物含多於1.5克鹽(約600毫克鈉)已屬高鈉,長期攝取高鈉會增加心血管疾病,甚至患癌風險。
15款火腿鈉含量及脂肪比較
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![](https://static04.hket.com/res/v3/image/content/3265000/3267288/15_1024_600.png)
是次15款火腿中,就發現其中一款「ROVAGNATI意大利風乾火腿」的鈉含量,高達2120毫克(每100克計)。另外,VISMARA巴馬火腿的鈉含量也達2080毫克(每100克計)。假如食4片上述2款火腿(約100克),所攝取的鈉含量就會超出世衞建議,「成人每日不可攝取超過2000毫克鈉含量」的指引。
高鈉增患心血管疾病風險
米施洛營養護康中心註冊營養師陳錦生(Simon Chan)曾接受TOPick訪問時指出,由於火腿在製作過程中會加鹽醃製,同時加入味精(MSG),而鹽和味精本身鈉含量高,成分中有39%是鈉,味精中有12%是鈉,所以令火腿鈉含量大增。
長期攝取高鈉,會增加患上高血壓、心血管疾病及中風的風險。此外,亦有助幽門螺旋幹菌在人體內生長,可導致胃潰瘍,長遠令胃癌風險提升。而由於高鹽食物通常亦高脂肪,連帶可引致肥胖問題。
如何選擇「較健康」火腿?
Simon表示,火腿相對午餐肉,脂肪含量會少一些,因此選擇火腿時的重點未必集中在脂肪,而要關注鈉含量。但他亦稱,由於味精比鹽鈉含量低,有時生產商在產品中會多加入味精,減少鹽分,就可以令鈉含量變低。
經參考各款火腿成分表中的鈉及脂肪含量,Simon推介以下相對較低鈉低脂的產品:
![](https://static04.hket.com/res/v3/image/content/3265000/3267288/selected_1024_600.png)
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![](https://static04.hket.com/res/v3/image/content/3265000/3267288/selected5_1024_600.png)
Simon提醒,雖然加工肉類中也有鐵、鉀、蛋白質等營養素,但通常脂肪含量也會比較高,可帶來的負面影響較多,例如增加患二型糖尿病、冠心病、直腸癌及胃癌風險,應少食為妙:
加工肉類屬一級致癌食物,每日進食50克加工肉類,罹患大腸癌風險增加18%。50克加工肉類等同兩片火腿、一條半香腸、1/3罐午餐肉或兩片煙肉。最好愈少食愈好,一般人一星期最多食1、2次。
最新影片:
消委會嚴選10款低脂火腿及火雞片
消委會過去曾檢測市面30款火腿及火腿片的營養素,當中發現有10款火腿及火雞片屬於低脂(即每100克含少於3克總脂肪)。
6款「低脂」火腿
![](https://static04.hket.com/res/v3/image/content/3265000/3267288/10_600.png)
![](https://static04.hket.com/res/v3/image/content/3265000/3267288/11_600.png)
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4款「低脂」火雞片
![](https://static04.hket.com/res/v3/image/content/3265000/3267288/6_600.png)
![](https://static04.hket.com/res/v3/image/content/3265000/3267288/7_600.png)
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