炎炎夏日，很多人都會想透過一杯清涼又甜蜜的含糖飲料來消暑，但含糖飲料不但不能解渴，反而可能越喝越渴，還會成為健康的敵人。市售含糖飲料所含成分多半為添加糖、含糖發酵乳等，使用的配料（粉圓、芋圓、粉條、布丁等）也多含有糖分，長期飲用的狀況下，很容易造成肥胖，並提高罹患代謝症候群等慢性疾病的風險。
每日添加糖攝取熱量不宜超過200大卡
根據「國民營養健康狀況變遷調查」結果顯示，高達91.9％國小學童、94.8％國中生、90.9％高中生、74.7％的19至64歲成人及40.5%的65歲以上老年人，每週至少喝1次含糖飲料，且其中4成民眾每週至少喝7次以上。
因應全球減糖趨勢與維持國民健康目的，國民健康署於107年發布新版「國民飲食指標」，首次增列「每日飲食中，添加糖攝取量不宜超過總熱量的10％」。以每日熱量攝取量2000大卡為例，每日添加糖攝取熱量不宜超過200大卡，也就是50公克糖（約10顆方糖，每顆方糖含5公克糖，每公克糖可產生4大卡熱量）。
以國人常飲用的市售700毫升「全糖」手搖飲料為例，「綠茶多多」的添加糖含量超過70公克（熱量約280大卡）、珍珠奶茶及烏龍奶茶的添加糖含量超過60公克（熱量約240大卡），僅飲用1杯即超過每日攝取量上限。
減糖生活3技巧 聰明健康選飲料
因應酷夏的來臨，國民健康署推出減糖生活3技巧「喝白開水最好」、「飲料聰明選」、「原味乳好健康」，幫助民眾掌握技巧，聰明選擇消暑飲品，輕鬆無負擔的度過盛夏時光：
1）喝白開水最好／
白開水可以協助體內代謝，並補充流失水份。建議成人每日飲用6-8杯水（每杯240毫升），國小學童建議至少飲用1500毫升的水，分次喝、小口慢飲。運動前、中、後皆補充水分，避免因脫水造成身體不適。另外也可嘗試自製無添加糖的風味飲品，如水果茶、花草茶等。
2）飲料聰明選／
購買市售包裝飲品時，選擇糖含量標示為0者最健康，或是選擇天然果汁。建議可仔細看營養標示與成分，選擇熱量與糖量較低、較無負擔之包裝飲料；購買手搖飲料時，仔細看店家提供標示，選擇無糖或微糖，並減少添加配料。
3）原味乳好健康／
原味乳的糖並非額外加入的添加糖，是飲品的好選擇之一。根據國民健康署最新「國民飲食指南」，建議每日應攝取1.5-2杯（每杯240毫升）原味乳（鮮乳、原味保久乳等）。原味乳中含鈣質、蛋白質與多種維生素，由於國人飲食中鈣質攝取量大多不足，每日攝取1.5-2杯乳品類是最容易滿足鈣質需求的方法，而一般調味乳皆含添加糖，建議民眾選擇原味乳。
In the hot summer, many people want to cool off through a cup of cool and sweet sugary drinks, but sugary drinks can not only quench their thirst, but may become more thirsty and become a healthy enemy. The ingredients contained in commercially available sugar-containing beverages are mostly sugar-added, sugar-containing fermented milk, etc. The ingredients used (powder, round, vermicelli, pudding, etc.) also contain sugar. In the case of long-term drinking, it is easy to cause obesity. And increase the risk of chronic diseases such as metabolic syndrome.
Daily intake of sugar intake should not exceed 200 calories
According to the results of the “National Nutritional Health Change Survey”, up to 91.9% of primary school children, 94.8% of middle school students, 90.9% of high school students, 74.7% of 19-64 year olds and 40.5% of people over 65 years old, at least weekly Drink 1 sugary drink, and 40% of the people drink at least 7 times a week.
In response to the global sugar reduction trend and the maintenance of national health, the National Health Service issued a new version of the “National Dietary Indicators” in 107. For the first time, “In the daily diet, the added sugar intake should not exceed 10% of the total calories”. Take the daily calorie intake of 2000 calories as an example. The daily calorie intake should not exceed 200 calories, which is 50 grams of sugar (about 10 cubes of sugar, each cube contains 5 grams of sugar, which can be produced per gram of sugar. 4 big calories).
For example, the 700 ml "whole sugar" hand-cranked beverage that is often consumed by Chinese people, the added sugar content of "green tea" is more than 70 grams (about 280 calories), and the added sugar content of pearl milk tea and oolong milk tea is over 60. In grams (about 240 calories), drinking only 1 cup exceeds the daily intake limit.
Sugar Loss Life 3 Tips Smart Health Drinks
In response to the arrival of the summer, the National Health Service launched the 3 tips on reducing sugar life, "Best boiled water", "beverage selection", "original milk is good", helping people master skills, smart choice of summer drinks, easy and unburdened After the summer time:
1) Drinking boiled water is best /
Boiled water can help the body to metabolize and replenish lost water. Adults are advised to drink 6-8 glasses of water per day (240 ml per cup). The primary school children are advised to drink at least 1500 ml of water, drink in small portions and drink slowly. Add water before, during and after exercise to avoid physical discomfort caused by dehydration. In addition, you can also try to make flavored drinks without added sugar, such as fruit tea, herbal tea and so on.
2) Beverage selection /
When purchasing a commercially available packaged beverage, choose the sugar content that is 0 for the healthiest, or choose a natural juice. It is recommended to look carefully at the nutrition label and ingredients, choose a packaged beverage with lower calorie and sugar content and less burden; when buying a hand-cranked beverage, carefully look at the store to provide the label, choose sugar-free or micro-sugar, and reduce the addition of ingredients.
3) Original milk is good health /
The sugar of the original milk is not an added sugar, it is one of the best choices for drinks. According to the latest National Dietary Guidelines of the National Health Service, it is recommended that 1.5-2 cups (240 ml per cup) of raw milk (fresh milk, original long-lasting milk, etc.) should be taken daily. The original milk contains calcium, protein and multivitamins. Because most of the calcium intake in the diet is insufficient, daily intake of 1.5-2 cups of milk is the easiest way to meet the demand for calcium. It is recommended that the people choose the original flavor milk.
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