垃圾食物消費阻礙微量營養素吸收，導致營養缺乏：專家

經常食用富含糖、鹽和脂肪的垃圾食物會阻礙體內微量營養素的吸收，導致營養缺乏

Regular consumption of junk food hampers micronutrient absorption in the body and leads to nutrient deficiencies, affecting overall health, said experts on Saturday.

專家週六表示，經常食用垃圾食物會阻礙體內微量營養素的吸收，導致營養缺乏，進而影響整體健康。

National Nutrition Week is observed annually from September 1 to September 7. The theme this year is ‘Nutritious Diets for Everyone’.

每年9月1日至7日為全國營養週。

A nutritional deficiency occurs when the body doesn't get enough of a nutrient from food or has trouble absorbing it.

當身體無法從食物中獲得足夠的營養或難以吸收時，就會出現營養缺乏。

Junk foods typically lack the necessary vitamins, minerals, and fiber that facilitate proper digestion and nutrient absorption. Deficiencies can affect digestion, and bone growth, cause skin disorders, anaemia, dementia, nervous system damage, and more.

垃圾食物通常缺乏促進適當消化和營養吸收的必要維生素、礦物質和纖維。缺乏會影響消化和骨骼生長，導致皮膚病、貧血、失智症、神經系統損傷等。

“Consuming junk foods regularly can significantly hinder micronutrient absorption, leading to nutrient deficiencies. Processed and packaged foods often contain high amounts of sugar, salt, and unhealthy fats, which can displace essential vitamins and minerals,” Dr Narendra Singhla, Lead Consultant – Internal Medicine at the CK Birla Hospital, Delhi, told IANS.

「經常食用垃圾食物會嚴重阻礙微量營養素的吸收，導致營養缺乏。加工和包裝食品通常含有大量的糖、鹽和不健康的脂肪，這些可能會取代必需的維生素和礦物質，」德里 CK Birla 醫院內科首席顧問納倫德拉·辛格拉 (Narendra Singhla) 博士告訴 IANS。

Junk foods often contain phytates, oxalates, and lectins, which can bind to minerals like zinc, iron, and calcium, inhibiting their absorption levels.

垃圾食物通常含有植酸鹽、草酸鹽和凝集素，它們可以與鋅、鐵和鈣等礦物質結合，抑制其吸收程度。

Similarly, “the high sugar content in junk foods can interfere with the absorption of vital nutrients like calcium and magnesium, which are crucial for bone health,” Dt. Divya Gopal, Consultant – Dietician & Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, told IANS.

同樣，「垃圾食物中的高糖含量會幹擾鈣和鎂等重要營養素的吸收，而這些營養素對骨骼健康至關重要，」Dt。 Divya Gopal，班加羅爾 Banashankari 孕產醫院顧問兼營養師兼營養師，告訴 IANS。

In addition, the excessive unhealthy fats found in junk foods can impede the absorption of fat-soluble vitamins (A, D, E, and K), leading to potential deficiencies, the expert said.

此外，專家表示，垃圾食物中含有過多的不健康脂肪，會阻礙脂溶性維生素（A、D、E 和 K）的吸收，導致潛在的維生素缺乏。

The deficiencies in vital micronutrients can lead to fatigue, weakened immunity, and impaired cognitive function.

重要微量營養素的缺乏會導致疲勞、免疫力下降和認知功能受損。

Moreover, the consumption of junk foods can disrupt the gut microbiota, which plays a critical role in nutrient absorption and overall health.

此外，垃圾食物的消費會破壞腸道微生物群，而腸道微生物群在營養吸收和整體健康中起著至關重要的作用。

“A diet dominated by processed and junk foods can lead to inflammation in the gut, further impairing the body's ability to absorb essential micronutrients,” Gopal said.

「以加工食品和垃圾食物為主的飲食會導致腸道炎症，進一步損害身體吸收必需微量營養素的能力，」戈帕爾說。

To maintain optimal health, it's crucial to reduce junk food intake and opt for a balanced diet, focussing on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.

為了保持最佳健康，減少垃圾食物攝取並選擇均衡飲食至關重要，重點是水果、蔬菜、全穀物和瘦蛋白質等營養豐富的天然食物。

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