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美國是如何降低從膳食中攝入鈉?
美國是如何降低從膳食中攝入鈉?
曾耀源
(廠商會檢定中心)
很多人攝取鹽 (關注點是鈉) 的份量多於身體所需。這會令血壓上升及可嚴重影響健康 (如冠心病、腎病及中風)。在美國,民眾攝入的鹽約75% 來自加工食品 (生產商添加的鹽) 及餐廳食肆烹調的食物 (廚師添加的鹽)。
攝入鈉的十大膳食來源
美國人每天攝入的鈉,超過4成來自以下10類食物:
麵包及肉卷
冷盤肉片及醃製肉類 (如預先包裝的火腿或火雞)
薄餅
新鮮及加工禽肉
湯
三文治 (如熱狗、漢堡包及潛艇三文治)
芝士 (天然及加工)
混合麵食 (如千層麵、肉醬意粉及意粉沙律)
混合肉食 (如番茄醬肉卷及燉牛肉)
零食 (如薯條、椒鹽卷餅、爆谷及餅乾)

(圖片來源: FDA, 2015)
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm
規管預先包裝食品
美國食品及藥品監督管理局 (FDA) 訂明包裝食品及飲品上的營養標籤須標示鈉含量。此外,生產商對食物作出關於鈉的營養聲稱時須符合特定條件:

食物標籤亦須列出鈉含量佔每日所需的百分比 (營養素參考值百分比)。這資料讓消費者評估該食品會否構成“鈉攝入超標”或“微不足道”。
規管餐廳食物
FDA規定餐牌上須標示食物的能量/卡路里,及加上每日卡路里建議攝取量的簡明字句,讓食客能作出知情和較健康的飲食選擇。然而,餐廳只需在顧客要求時才列出食物含鈉的情況。
限制加工食品的鈉添加
有批評指上述措施未能有效促進低鈉飲食或令美國人減少攝入鹽份。因此,有人要求FDA立法訂明鹽添加於加工食品的最高容許量,而非單靠鼓勵生產商自願降低食物配方中的鈉。然而,亦有反對聲音指立法規管食品的鈉含量並不恰當。他們認為業界早已因為要降低其他 “不良” 營養素 (如糖及飽和脂肪) 而飽受壓力;因而擔心規管鈉含量會進一步令情況變差。FDA曾對此作出研究,但暫時未有定論。
每日鈉攝入的建議
去年世界衛生組織 (世衛) 建議成人鈉攝入量應減至每日2克 (相當於每日5克鹽) 以下;並指應為兒童訂立更低的鈉攝入量上限。這與美國膳食指南建議高危人士 (如高血壓、糖尿病或長期腎病的人士) 鈉攝入量為每日1.5克的想法一致。世衛最終目標是2025年將全球人口鹽攝入量減少30%。
香港應該做甚麼呢?
有研究指香港成年人每日平均攝入約10克鹽(即4克鈉)。從美國經驗來看,若單靠市民自行參考營養標籤去選擇鈉含量較低的預先包裝食物、鼓勵業界自願性改良食物配方和向消費者提供低鈉食品等措施,香港無法於2025年達致世衛減鹽目標。
為了加快市民減少從膳食中攝取鈉,筆者認為政府須立法訂明鹽在加工食品的最高容許量。過往經驗已告訴我們,只有少數業界人士會跟從政府的“建議” (除非會帶來即時回報或導致受罰)。
另一方面,香港人很少閱讀營養標籤及使用相關資訊去選擇較健康的食品。原因可能是消費者難以理解營養素含量數值的意義和用處。因此,政府應在食品包裝上加上一個色彩奪目及簡潔易明的標籤,以顯示該食品的鈉含量較低及較健康,例如新加坡所採用的“更健康選擇標籤”。

(圖片來源: Health Promotion Board, 2012)
http://www.hpb.gov.sg/HOPPortal/health-article/7498
印有該標籤的食品有助消費者在超市購物時快速辨識哪一款食物較為健康。另一方面,強制食物標籤列明鈉參考值百比亦將有助市民避免攝入過多的鈉。
最後,值得一提是香港人很喜歡外出用膳。政府應規定餐牌上加上鈉含量,以助食客作出知情和更健康的飲食選擇。