一開始,是一篇“美國腎臟病期刊(AJKD)”的文章引起了我的注意,文章標題是:常見飲料中的磷含量(Phosphorus Content of Popular Beverages),內容是提到美國常見的品牌飲料中,磷的實際含量,常常高於美國食品局或食物營養資料庫當中所登記的資料,飲料中為什麼含有磷,是因為裡頭加了很多人工的添加物。
我們經常看著這些販賣食物包裝,期待上面貼的標籤,能夠告訴我們我們會吃進去哪些東西,看了一下食品安全衛生管理法,裡頭有規定,添加物的種類必須得列出來,可惜的是,標籤中並不會把磷的含量,清楚的標示出來,那麼,哪些是含有磷的食物添加物呢?
只要看到“磷”這個字,就是含磷的食物添加物啦,如:磷酸氫鈣、六偏磷酸鈉、焦磷酸鹽、三聚磷酸鈉、磷酸三鈣等等。說實在的,要是你每次買東西吃,都會先看標籤再決定要不要買,那應該給你鼓勵鼓勵!有沒有更簡單的方法呢?
看了剛剛那一篇研究之後,就了解為什麼飲料普遍含磷多,主要的原因就是“食品添加物”,由此可知,任何食物加了食品添加物,就是含磷量多的食物,那麼,有哪些商品很常添加磷酸鹽呢?一篇俄亥俄州的研究指出,冷凍食品或乾燥食物有超過七成比例會添加,包裝肉品則是近七成會添加,麵包或烘培的食物有約六成比例會添加,湯(應該是沖泡的)與優格超過一半會添加,如果真的想要都不買到含添加物的食物,還真不容易啊。
重點來了,食品添加物所含的磷是“無機磷”,我們身體超會吸收無機磷的,一般食物(如肉類食物)中所含的磷是“有機磷”,吸收的較少,因此,我們只需要選擇天然、無加工、無添加物的食物,就能夠達到低磷的初步目標啦。
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1.
León JB, Sullivan CM, Sehgal AR. The Prevalence of Phosphorus-Containing Food Additives in Top-Selling Foods in Grocery Stores.
Journal of Renal Nutrition. 2013;23(4):265-270.e2.
http://doi.org/10.1053/j.jrn.2012.12.003