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BeauNutrition
肥
F
ake F
at : Swelling
其實是水腫
水腫的原因可以有很多，不過從營養學角
度，最常見的成因是體內的鈉、鉀離子不平
衡。在日常飲食中，我們主要從醃製食物、
加工類食物或者重口味醬汁攝取鈉。如果
體內鈉離子過高，就會把水保留體內，形成
水腫，因此選擇的食品應盡量避免過多的醬
汁，解決擾人的水腫問題。
水腫怎麼辦呢？
水腫主要有兩個處理方式：
1. 減少鹽份吸收，降低鈉的攝取
最簡單的做法是少吃加工、醃製、罐頭、零
食類食品，改吃新鮮的肉類及少鹽的小食。
2. 提高鉀質的攝取，幫助身體排出多餘鈉質
包括適量攝取乳製品和飲用薏仁水或紅豆
水；進食蔬果，特別是含豐富鉀質的，
例如：薯仔、蕃薯、蕃茄、西梅乾和香蕉
等。以上都能提高攝取鉀質，幫助排出體
內多餘鈉質。
如何測試自己是真肥還是假肥？
希望初步測試自己是真肥還是假肥，大家可以
計算自己的BMI，看看有沒有超過 22.9kg/m 2 。
另外，也可以用有測量體脂功能的電子磅測
試自己的體脂，如果男士體脂高於 23% ；女士
體脂高於 27% 則大概可以界定為過肥。
梁肇津
註冊營養師（澳洲）
Fake Fat: Swelling
There are a lot of reasons for swelling but
from a nutritional standpoint the most
common reason is the imbalance of sodium
and potassium ion within our bodies. In our
diet, we mainly take sodium from preserved
and processed foods and strong-flavoured
sauces. If the sodium level in our bodies
get too high, water will be retained in our
bodies which causes swelling. Therefore, we
should avoid foods that contain excessive
sodium such as sauces in order to solve the
disturbing swelling problem.
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What should I do if my body swells?
There are two main solutions for swelling:
1. Cut down on salt. Lower sodium intake.
The simplest way is to eat less processed,
preserved, canned food and snacks. Instead,
have fresh meat and low-salt snacks.
2.
Raise potassium intake. Help body
discharge excessive sodium.
Take moderate amount of dairy products,
drink pearl barley water or red bean
water. Eat vegetables, especially those
containing rich potassium, such as
potatoes, sweet potatoes, tomatoes, dried
plums (prunes), bananas, etc. All these
help increase the intake of potassium and
help discharge excessive sodium.
A Test: Fat or Swell?
If you want to test whether you are fat or just
swelling, you can find out your BMI and see
if it’s over 22.9 kg/m 2 . Besides, you may use
a digital scale which has body fat measuring
function to get the number. If a man’s body
fat is over 23%, or a woman’s body fat is over
27%, he or she can be classified as having
excessive amount of body fat.
Joseph Leung
Registered Dietitian (Australia)
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