How Much Weight Gain is Considered Normal during Pregnancy?

    Pregnancy is a painstaking process. Due to the changes in hormones, some women gain appetite and feel bottomless hunger all the time while pregnant; others suffer from nausea and vomiting and experience appetite loss in contrary. Meanwhile, some pregnant women believe they can temporarily enjoy food and eat whatever they want, which could lead to a continuing increase in weight. This eating behavior could not only cause abnormal blood sugar, obesity during pregnancy may also cause other complications. Besides, it would make your weight back to original slim figure more difficult after delivery. As for how much weight gain is considered normal during pregnancy? According to the recommendations from the National Health Administration of the Ministry of Health and Welfare, during pregnancy, the weight of pregnant women should be adjusted appropriately according to their pre-pregnancy weight. A healthy range of weight gain is between 10-14 kg; and please pay attention to the rate of weight gain. In addition, it is not suitable to think of weight loss during pregnancy. Moms-to-be can use the following charts as reference : BMI Before Pregnancy * Suggested Weight Gain (lb) Weight Gain Per Week during The Second and Third Trimester of Pregnancy : kg/week (lb/week) <18.5 12.5 – 18 (28 – 40) 0.5 – 0.6(1 – 1.3) 18.5 – 24.9 11.5 – 16 (25 – 35) 0.4 – 0.5 (0.8 – 1) 25.0 – 29.9 7 – 11.5 (15 – 25) 0.2 – 0.3 (0.5 – 0.7) ≥ 30.0 5 – 9 (11 – 20) 0.2 – 0.3 (0.4 – 0.6) *Metric Units: BMI = weight (kg) ÷ height2 (m).  US Units: BMI = (weight (lb) ÷ height 2 (in)) * 703.  Source : The American Congress of Obstetricians and Gynecologists, ACOG Expected Number of Births Suggested Weight Gain (lb) Weight Gain Per Week After 12 Weeks of Pregnancy : kg/week (lb/week) Twins Weight 15.9 – 20.4(34 – 45) 0.7 Triplets Total Weight 22.7(50)   Source : American Dietetic Association, ADA In terms of daily calories and the calorie intake during pregnancy, based on the Dietary Reference Intakes (DRIs) recommendations, from the second trimester, 300 calories should be added from the daily diet. However, the total calories per person per day should be adjusted according to the age, activity level, health status and weight gain of the pregnant woman.
 As for the calorie needs during lactation, it is recommended to increase 500 kcal per day. If you have any need or concern regarding diet during pregnancy, it is recommended to consult a dietitian, who is specialized in obstetrics and gynecology, for dietary advice.    
2020-09-14

懷孕增加多少體重才算正常?

    懷孕是一個辛苦的歷程,因為賀爾蒙的改變,有些孕媽咪會食慾大增,彷彿無底洞般的飢餓,有些孕媽咪則是反胃嘔吐,一點食慾都沒有,初期反而瘦了好幾公斤。也有些孕媽咪因為懷孕,認為可以暫時享受美食盡情大吃,而導致體重直線上升,此舉不僅可能會導致血糖異常,孕期肥胖也可能導致其它併發症,並且在產後更難將體重回復到原本曼妙的身材。 至於孕期增加多少體重算是正常呢?根據衛生福利部國民健康署的建議指出,懷孕期間,孕婦體重應依懷孕前體重做適當調整,以增加 10-14 公斤為宜;且須注意體重增加的速度。此外,懷孕期間不適合減重。孕媽咪可以參考以下標準: 懷孕前的身體 質量指數(BMI)* 建議增重量 公斤(磅) 孕期第二和三期每週增加重量 公斤/週(磅/週) <18.5 12.5 – 18 (28 – 40) 0.5 – 0.6 (1 – 1.3) 18.5 – 24.9 11.5 – 16 (25 – 35) 0.4 – 0.5 (0.8 – 1) 25.0 – 29.9 7 – 11.5 (15 – 25) 0.2 – 0.3 (0.5 – 0.7) ≥ 30.0 5-9 (11 – 20) 0.2 – 0.3 (0.4 – 0.6) * 身體質量指數 BMI = 體重(公斤)/身高 2(公尺 2) 資料來源:美國婦產科學會 (The American Congress of Obstetricians and Gynecologists, ACOG) 懷孕胎數 建議增重量 公斤(磅) 12 週後每週增加重量 公斤/週(磅/週) 雙胞胎 體重 15.9 – 20.4(34 – 45) 0.7 (1 – 1.3) 三胞胎 總重 22.7(50)   資料來源:美國營養學會 (American Dietetic Association, ADA) 而在每日熱量部分,孕期的熱量攝取,依據國人膳食營養素參考攝取量(Dietary Reference Intakes, DRIs)建議,自懷孕第二期起,每日飲食需增加 300 卡的熱量。但每個人每天的總熱量,則視孕婦的年齡、活動量、健康狀況及體重增加情形,而再加以調整。 至於在哺乳期的熱量需要則建議每日增加 500 大卡為佳。若在孕期飲食上有任何需求,也建議找婦產科專科營養師諮詢飲食建議。    
2020-09-14

The Need for Iron during Pregnancy? How to Supplement Iron during Pregnancy?

    According to the National Taiwan University National Nutrition Survey commissioned by the Ministry of Health and Welfare, the nutritional deficiencies, particularly folate, vitamin B1, B2 and iron, etc. were discovered by the blood analysis of 2346 pregnant women. In addition, the deficiency increased along with the process of pregnancy. Especially in the third trimester (≧ 25 weeks), the prevalence of folate deficiency was about 4%, the prevalence of vitamin B1 deficiency was 37%, and the prevalence of vitamin B2 deficiency was 14%; furthermore, the iron deficiency has reached the prevalence of 50%. The need for vitamin B complex and iron during pregnancy is essential. As your baby grows gradually, the demand cannot be overlooked. The iron requirement during pregnancy is the same as that for general women in the first and second trimester – 15 mg per day. However, in the third trimester and also breastfeeding period, it is recommended to add an additional 30 mg everyday in order to reach the 45 mg daily requirement. However, clinically, doctors often hear complaints from pregnant patients about the feeling of nausea and vomiting in early pregnancy, which could be aggravated by the consumption of iron-containing multivitamins. Therefore, in the early stages of pregnancy, we usually recommend pregnant women to take iron-free multivitamins or B-complexes. As for the demand of iron in the meantime, we suggest to supplement by normal diet, such as eating more red meats (cattle, sheep, pork, etc.). When it comes to the second trimester of a pregnancy, you do need to increase the supplementation of iron. Generally speaking, the common source of iron for pregnancy is Ferrous Fumarate or Ferrous Sulfate, both are popularly used in clinic for iron treatments. However, studies have confirmed that these types of iron can easily cause side effects such as stomach discomfort and even constipation, so the acceptance is not high. In contrary, Ferrous Bisglycinate has been clinically proven to have the lesser side effects, and the lower amount requirement of doses will hardly cause discomfort. Meanwhile, taking low-dose supplement multiple time per day is more effective than a single high-dose. Besides, the absorption rate of Ferrous Bisglycinate is higher than the other forms of iron, so the consumption is relatively smaller. In short, if a pregnant woman has red meat often and have no symptoms of iron deficiency, they can start to supplement 15 mg of Ferrous Bisglycinate once a day in the second trimester of pregnancy. During third trimester and the breast-feeding period, please take 15 mg of Ferrous Bisglycinate twice a day. If you eat less red meat, or if you are diagnosed with iron deficiency by a medical professional, you should supplement 45 mg of Ferrous Bisglycinate daily. However, it is recommended to take iron supplements in divided doses, which can increase iron absorption and reduce the potential discomforts.    
2020-09-14

孕期對於鐵的需求?孕婦如何補充鐵?

    依據衛生福利部之前委託台灣大學的孕婦營養現況調查,分析 2346 名孕婦血液,發現葉酸、維生素 B1、B2、鐵等普遍都呈現缺乏情形,且缺乏之情況隨孕期增加而加大,尤其是到懷孕第三期 (≧ 25 週) ,葉酸的缺乏率約 4%,維生素 B1 的缺乏率達 37%,維生素 B2 的缺乏率達 14%,鐵的缺乏率則高達 50%。 孕期間對於維生素B群及鐵的需求非常重要。由於寶寶逐漸生長,需求量更不容忽視。孕期對於鐵的需求,第一期與第二期與一般女性相同,為每日 15 毫克;到孕期第三期以及哺乳期,則建議每天額外增加 30 毫克,至每日 45 毫克。 但在臨床上,常常會遇到部分孕婦反應,在懷孕初期的嘔心孕吐感,可能由於食用了含鐵的孕婦綜合維他命導致噁心反胃的不舒服感加劇。因此,在懷孕初期,我們會建議孕婦以食用不含鐵的綜合維他命或是B群為主,至於對於鐵的需求,改以正常飲食中的食物來源為主,包括多吃紅肉(牛、羊,豬肉等)。 等到孕期中期,即開始加強鐵的補充。一般孕期鐵的來源,常見的有丁烯二酸亞鐵,又稱為富馬鐵(Ferrous Fumarate)或硫酸亞鐵(Ferrous Sulfate) 都是臨床上常使用的補鐵來源。但研究上已證實,這些型式的鐵容易造成胃不舒服,甚至便秘等副作用,所以接受度不高。而甘胺酸亞鐵(Ferrous Bisglycinate)是經過臨床證實副作用最低的鐵型式,低劑量幾乎不會引起不適感。而低劑量多次的補充,也比單一高劑量補充來的效果更好,副作用更低。此外,甘胺酸亞鐵的吸收率比其他形式的鐵吸收率來的更高,因此食用量相對不需要太多。 總之,若孕媽咪平時都有食用紅肉,且沒有缺鐵的症狀,可以到孕期第二期再開始每日補充一次 15 毫克的甘胺酸亞鐵。到孕期第三期與哺乳期,改為每日補充兩次,每次 15 毫克的甘胺酸亞鐵。若較少吃紅肉,或是經過醫事人員診斷有缺鐵症狀,則可每日補充 45 毫克的甘胺酸亞鐵;但建議分次食用,可以提高吸收率,也能降低食用鐵可能引起的不適症狀。    
2020-09-14

人工合成葉酸的潛在性副作用與風險

    葉酸,是維生素 B 群中的一種,也是公認對於孕期最重要的營養素之一。葉酸能幫助紅血球的形成,亦有助於胎兒的正常發育與生長。 孕期葉酸營養品最主要的來源有兩種:人工合成葉酸 (Folic Acid) 與活性葉酸 (5-Methyltetrahydrofolate; 5-MTHF)。活性葉酸 (5-MTHF) 與天然存在於食物中的葉酸相同,同時也是人體血液中與腦脊液中主要存在的葉酸型式。人工合成葉酸 (Folic Acid),由於廉價,常使用在營養強化的食物,如早餐穀片;或者某些營養補充品,像是綜合維他命或 B 群中。人工合成葉酸食用後需要在體內轉化為活性型式,人體才能利用;但不幸的是,很多人體本身無法代謝葉酸轉化成活性的型式。 一般的合成葉酸若食用後無法代謝,會持續累積於血液中,造成 “未代謝葉酸過多症後群 ” (UMFA Syndrome);特別是高劑量的使用,可能產生許多嚴重的後遺症,包含免疫功能失調、腫瘤增生 (特別是大腸癌與前列腺癌) 等。未代謝葉酸過多症 (UMFA Syndrome),也會影響正常活性葉酸與體內葉酸受體與葉酸轉運蛋白的結合,導致人體無法真正利用葉酸。 活性葉酸有分為第三代的鈣鹽 (Calcium Salt) 與第四代的葡萄糖胺鹽 (Glucosamine Salt) 型式。目前第三代鈣鹽型式葉酸在台灣尚未通過衛生署福利部的安全性評估,屬於不合法成分。而第四代的活性葉酸 Quatrefolic® 不僅安全,食用後溶解度與吸收率都比第三代活性葉酸來的更佳,在台灣也已經核准為可食用的食品成分。孕媽咪在選擇備孕或孕期補充品時,選擇活性葉酸,是更為有效的補充方式,更可確保胎兒的正常發育與生長。    
2020-09-14

Potential Side Effects and Risks of Synthetic Folate

    Folate, one of the B vitamins, is also considered to be one of the most important nutrients during pregnancy. It helps the formation of red blood cells and helps the normal development and growth of the fetus. In terms of the folate supplements for pregnancy, there are two main sources: one is synthetic folic acid, the other is active folate (5-Methyltetrahydrofolate; 5-MTHF). Active folate (5-MTHF) is the same as the folate naturally found in food, and it is also the form of folic acid mainly found in human blood and cerebrospinal fluid. Due to the low price, synthetic folic acid is often used in nutritionally fortified foods, such as breakfast cereals, or many nutritional supplements, such as multivitamin or B-complex. Artificially synthesized folic acid needs to be converted into an active form in the body before it can be used by the body. Unfortunately, many people are incapable of converting folate into an active form. If the general synthetic folic acid cannot be metabolized after consumption, it will continue to accumulate in the blood and result in "UMFA syndrome”. Especially the use of high doses may produce many serious sequelae, including immune dysfunction or tumor hyperplasia (especially colorectal cancer and prostate cancer), etc. UMFA Syndrome could also affect the binding of normal active folate to the folate receptor and folate transporter in the body, causing the body to be unable to truly utilize folate. Active folate includes two forms : the third-generation calcium salt and the fourth-generation Glucosamine salt. At present, the third-generation calcium salt form of folic acid is still an illegal ingredient in Taiwan because it has not passed the sanitation by Security assessment of the Department of Welfare Department. The fourth-generation active folate – Quatrefolic is safe, and its solubility and absorption rate after consumption are much better than the third-generation. It has also been approved as an edible food ingredient in Taiwan. For women trying to conceive or during pregnancy, supplementing active folate is a more effective choice, which can ensure the normal development and growth of the fetus better.    
2020-09-14

How to Choose a Calcium Supplement – Ten Misunderstandings of Supplementing Calcium

    Due to the physiological characteristics of women, calcium plays a significant role in women than in men. Especially after 40 years of age, it is in a state of consuming more than absorption. Thus, calcium supplementation is really necessary for women after the age of 40! The calcium content of women's body reach a peak at 30 years of age, then slowly decline. In fact, even young people should pay more attention to the importance of calcium, and get the knowledge of calcium as early as possible, so that they will not suffer from calcium deficiency in the later life! Let a professional dietitian teach you how to choose good calcium supplements. Q1 : When choosing a calcium supplement, is it better to choose the product with more calcium content? A1 : The answer is “wrong”! Calcium has many forms, the highest calcium content is calcium carbonate, but its clinical effect is not satisfactory. Besides, only 20% of human bones is calcium, others include many "key nutrients”, such as minerals, trace elements, type 1 collagen, bone protein, and growth factors. Therefore, it is not enough to take calcium alone or to select a calcium supplement by calcium content! Let’s use building a house as an example. The general calcium supplement could only provide you the bricks. Of course, without other materials this structure alone is not going to be stable enough, and it is easy to be at risk if an earthquake occurs. What the human body needs is not just bricks, but also steel bars and cement, etc., and these together forms the so-called "key nutrients". The only source of calcium that can provide these "key nutrients" is animal-derived biological calcium. Bovine bone calcium is the best choice. Q2 : I found some suggestions online for selecting a calcium supplement by depending on the value of multiplying the calcium content and calcium absorption rate, is it correct? A2:Not completely correct! The rate of absorption is often-misunderstood. Regarding to different human bodies, the nutrient absorption varies. In other words, when it comes to taking medicine or supplements, each person's gastrointestinal condition differs, so the absorption rate and efficacy will no doubt be affected. In addition, by the datas from the National Institutes of Health (NIH) show calcium absorption is related to the content of a single intake, – the higher the single calcium intake, the lower the absorption rate. The optimal absorption rate is within a single intake 500 mg, so it is recommended to supplement calcium with multiple intakes. Therefore, calcium absorption cannot be presented as a "single number”, different conditions cause different effects. Meanwhile, phytic acid and oxalic acid contained in caffeine, alcohol, natural plants or vegetables could also reduce the rate of calcium absorption. Q3 : What are the advantages and disadvantages between different types of calcium? A3:Let’s use the following chart to explain : Source of Calcium Calcium Ion Content Advantages Disadvantages Natural Bovine Bone Calcium (Microcrystalline Hydroxyapatite Compound) 25% Animal sources of calcium. High bioavailability Have proven by many clinical studies to be the optimal calcium source Contains complete “key nutrients”, including a variety of minerals, trace elements, type 1 collagen, bone protein and growth factors Higher cost Algae Calcium 32% Natural source In addition to calcium, it also contains a variety of minerals The form is also calcium carbonate and may cause flatulence Lack of “key nutrients” Calcium Carbonate 40% The cheapest source of calcium Lack of "key nutrients” May cause flatulence Non-natural source Difficult to absorb by people with poor digestion Calcium Citrate 21% Suitable for people with poor digestion and absorption Lack of "key nutrients" Non-natural source Citrate Lactate 15% Easy to absorb Lack of "key nutrients" May contain additional ingredients such as milk or yeast Non-natural source Calcium Amino Acid Chelate 10-20% Easy to absorb Lack of "key nutrients" Low calcium content Non-natural source Calcium Ascorbate 10% Can be used as a source of non-acidic vitamin C Lack of "key nutrients" Low calcium content Non-natural source Q4 : Based on some online news, taking calcium alone may have negative effects? A4 : That’s right! Many studies, including a large-scale follow-up study for 219,059 men and 169,170 women for 12 years in 2013, a care study for women (Women Health Initiative; WHI) in 2011, a research aiming at 10,555 Finland’s females in 2009, and a published study for 23,980 subjects in 2012 by European Prospective Investigation into Cancer and Nutrition (EPIC), showed the same result that taking calcium alone can cause a large amount of calcium ions accumulate in the bloodstream. In the long run, this could cause negative effects on the human body. The mean to prevent this potential risk is to take vitamin K2 with calcium at the same time. Therefore, taking calcium alone is not enough! Q5 : Are the effect of vitamin K in calcium supplements the same? A5 : Wrong! Vitamin K2 can be further divided into several different subtypes, the most important ones being MK-4 and MK-7. MK-7 is the optimal source of vitamin K, so the reputable manufacturers indicate the source completely. Under long-term consumption, the effect of vitamin K2 is 7-8 times than vitamin K1; thus, vitamin K2 is the best choice. To achieve clinical efficacy, you need to consume at least 45 mcg of vitamin K2 in the form of MK-7; whereas you need to take 1500 mcg MK-4 for the equivalent potency. Clearly, MK-7 is thus the optimal source of vitamin K. Q6 : The calcium citrate powder supplement I purchased contains 0.1 micrograms of vitamin K2. Is it effective? A6 : Generally, in order to achieve the effect of regulating physiological function, you need to take vitamin K2 at least 45 micrograms daily. Per Recommended Daily Allowances (RDA), it is suggested that on average, adult women need 90 micrograms (mcg) of vitamin K per day. Therefore, too little consumption cannot achieve the desired results. Consumers should pay attention to the supplement facts label on the package. Q7 : When taking calcium supplements, in addition to vitamin K, are there any other nutrients should I take at the same time? A7 : Yes, vitamin D can also promote calcium absorption, help the growth and development of bones and teeth and improve the release of bone calcium to maintain blood calcium balance. Vitamin K can accelerate bone calcification and regulate physiological functions. In addition, the mineral – magnesium is beneficial to the normal development of bones and teeth as well. Calcium, vitamin D, vitamin K, and magnesium are the four key elements of a complete calcium supplement. When choosing a calcium supplement, you need to choose the one includes these four ingredients to achieve the best effectiveness. Q8 : By Recommended Daily Allowances (RDA), it recommends to take 1000 mg calcium daily. What should I do if the calcium content of the supplement I take is not high enough? A8 : A balanced diet is what people really need to stay healthy. We do not recommend to get calcium all by calcium supplements. Usually, the best option is to combine the balanced diet with dietary supplements. Foods rich in calcium include milk, cheese, dried fish, beans and leafy greens. Generally speaking, the calcium contained in each milliliter of milk exceeds 1 mg, so the calcium contained in a glass of milk (240 ml) is about 260 mg. Drinking a glass of milk every day or eating calcium-rich food, and then pairing with a calcium supplement can help you reach the best effectiveness of calcium supplementation. Q9 : Caffeine can affect calcium absorption. Should I stop drinking tea or coffee? A9 : Under normal condition of diet, you should stop worrying so much. Caffeine in coffee or tea indeed increase calcium loss and reduce calcium absorption. However, according to data from the National Institutes of Health (NIH), a cup of regular coffee (brewed coffee) could cause the loss of 2-3 mg calcium. To young women, an appropriate amount of coffee per day (about 1 cup of coffee or 2 cups of tea) should not cause severe effects. Q10 : What is the best time to take calcium? Before or after meals? A10 : One of the main principles of taking calcium supplement is it must be within 500 mg at a time to maintain the optimal absorption rate. As a result, it is recommended to split up into several doses. As for the best time of taking calcium, in addition to taking it during the day, it is better to take it before bedtime as well. Due to the physiological role during night, calcium supplements can reach good efficacy. For the daytime calcium intake, just take it at a time suitable to you. Q11 : What are the principles of choosing a calcium supplement? A11: Actually, to pick up the right calcium supplement is easy. Just pay attention to the following principles: 1). Natural sources will be better than chemical synthesis. Chemical synthesis is cheaper, it is relatively competitive in price, but the effect would be greatly suffered. Among natural-sourced calcium, the best one is the biological calcium obtained from animal-derived, because it contains "key nutrients." 2). As for the calcium source, bovine bone calcium is the top choice. Its ingredients contain the largest and most abundant key elements required by the human body, including minerals, trace elements, collagen, bone protein, and growth factors. It’s clinically proven as the best source of calcium supplements. There are many sources of bovine bone powder, New Zealand is the only source origin of BSE free in the world. New Zealand’s bovine bone powder is considered the highest and purest source, which is guaranteed by New Zealand government. Compared with the sources from other countries, it’s safe and trustworthy. 3). When choosing calcium supplements, remember there are four major elements: calcium, vitamin D3, vitamin K2 and mineral magnesium. When these four ingredients are taken at the same time, it would reach the optimal result of supplementing calcium. 4). In terms of the format, capsules are better than tablets. Capsules have less additives; on the contrary, tablets usually add additional excipients, adhesives, artificial colors and other chemicals. Taking nutritional supplements is for the sake of health, surely, the fewer the additives, the better. As for the powder form, many sugars or spices are often added in order to increase the taste, but it puts a burden on the human body. On the other hand, preservatives are often added to avoid microbial growth in the form of liquid calcium. Therefore, when choosing these two types of calcium, you’d better pay special attention to the supplement facts on the packaging. 5). Don't forget the purity verification when choosing a calcium supplement. Many foreign-imported brands may use their own purity report from manufacturers' to promote the products, but this is not credible! Only the inspection report provided by the third-party laboratory could present the credibility, including the testings of common heavy metals, microorganisms, and pesticide residues. Regardless of domestic or foreign brands, when you pick up a supplement, please remember to choose a brand that has been tested by third-party laboratories, which is considered to be safe.    
2020-04-21

鈣挑選 Q&A 懶人包 – 補鈣十大誤解

    女性因生理因素影響,鈣質流失的速度會比男性快,從 40 歲前後開始,就處於一種消耗多於吸收的狀態,因此從 40 歲後補鈣是一定要的;女性體內鈣含量在 30 歲左右達到高峰,之後就慢慢下降,因此平時就需要注意多攝取含有鈣質的食品! 但其實年輕也要注重補鈣,及早了解「鈣」相關的知識,未來才不會有筋骨方面的困擾!讓專業營養師教您如何選鈣。 Q1:鈣挑選時,是選擇鈣含量越多的產品越好嗎? A1:錯! 鈣有許多不同形式,鈣含量最高的是碳酸鈣,但臨床上其效果差強人意。此外,人體的骨骼只有 20% 是鈣,其他還包含許多的「關鍵營養素」:礦物質、微量元素、第一型膠原蛋白、骨蛋白、與生長因子,因此光吃鈣或是單以鈣含量去挑選是不夠的! 你可以用蓋一棟房子來舉例,一般的鈣片只提供給妳磚塊,當然結構不夠穩固,地震來也容易有風險。而人體需要的,不只是磚塊,而包括鋼筋、水泥等,而這些就是所謂的「關鍵營養素」,能提供這些「關鍵營養素」的,只有一種鈣質來源,就是動物來源的生物鈣,而牛骨鈣就是最佳的選擇。 Q2:我看網路有用鈣含量和鈣吸收率相乘的數值來挑選,正確嗎? A2:不完全正確! 吸收率部分是一個很容易被誤解的因素,營養素在不同的人體吸收率都不同,就如同你吃藥或營養素,每個人腸胃道狀況不同,其吸收率和成效當然也會受到影響。此外,美國國衛院(NIH; National Institutes of Health)資料也顯示,鈣質的吸收與單次食用的含量有關,單次食用量越高,吸收率越低。單次 500 毫克以內能維持最佳吸收率,所以建議分多次食用。因此吸收率並無法以「單一數字」去呈現,因為不同狀況下都會有不同的影響。 此外,咖啡因、飲酒、天然植物或蔬菜中所含的植酸 (Phytic Acid) 與草酸 (Oxalic Acid),也會降低鈣的吸收率。 Q3:各種鈣的優缺點為何? A3:我們用以下圖表來解釋 : 鈣質來源 鈣離子含量 優點 缺點 天然牛骨鈣 (含微晶羥基磷灰石化合物 Microcrystalline Hydroxyapatite Compound) 25% 天然來源動物鈣,高生物利用率 經多篇人體臨床研究證實與多種鈣比較,效果最佳 含完整「關鍵營養素」,包含多種礦物質、微量元素、第一型膠原蛋白、骨蛋白與生長因子 成本較高 海藻鈣 32% 天然來源 除鈣之外,尚含多種礦物質 形式仍屬於碳酸鈣,可能導致脹氣 缺乏「關鍵營養素」 碳酸鈣 (Calcium Carbonate) 40% 最廉價鈣質來源 缺乏「關鍵營養素」 可能導致脹氣 非天然來源 消化不良者不易吸收 檸檬酸鈣 (Calcium Citrate) 21% 消化不良者易吸收 缺乏「關鍵營養素」 非天然來源 乳酸鈣 (Citrate Lactate) 15% 易吸收 缺乏「關鍵營養素」 可能含有牛乳或酵母等附加成分 非天然來源 胺基酸螯合鈣 (Calcium Amino Acid Chelate) 10-20% 易吸收 缺乏「關鍵營養素」 鈣離子含量低 非天然來源 抗壞血酸鈣 (Calcium Ascorbate) 10% 可作為非酸性的維他命 C 來源 缺乏「關鍵營養素」 鈣離子含量低 非天然來源 Q4:看網路新聞報導說單獨食用鈣可能會有負面風險? A4:對! 有多篇研究,包含 2013 一項針對 219059 位男性與 169170 位女性維持 12 年的大型追蹤研究、2011 年一篇婦女關懷研究 (Women Health Initiative; WHI)、2009 年針對芬蘭 10555 位女性的研究、及 2012 年所發表的歐洲前瞻性癌症與營養調查 (European Prospective Investigation into Cancer and Nutrition; EPIC) 針對 23980 位受測者的研究均呈現一致的結果,單獨食用鈣片,會導致鈣離子大量累積於血液中,長期下將對人體產生負面的潛在性風險。而解決此一潛在性風險的方式,需同時補充維生素 K2。因此,光吃鈣是不夠的! Q5:鈣補充品中的維生素 K 效果都一樣? A5:錯! 維生素 K 可以分為維生素 K1 和維生素 K2。而維生素 K2 又區分為 MK-4 與 MK-7 兩種形式。效果最好的是 MK-7 形式的維生素 K2,因此有信譽的廠商,會完整標示其來源。長期食用下,維生素 K2 的效果是維生素 K1 的 7-8 倍,因此,維生素 K2 為最佳的選擇。而要達到臨床上的功效,每日需食用至少 45 mcg 的 MK-7 形式維生素 K2;而同等效力的 MK-4 形式,卻需食用 1500 mcg,由此可見 MK-7 為活性最佳的維生素 K2 來源。 Q6:我購買的檸檬酸鈣粉包上面寫含維生素 K2 含量 0.1 微克,請問有效嗎? A6:一般在臨床上維生素 K2 要達到調節生理機能的效果,每日需食用最少 45 微克。而在每日營養素建議攝取量 (RDA) 建議女性每日所需維生素 K 含量為 90 微克,因此,食用太少將無法達成所需的成效,消費者挑選時,應該仔細閱讀包裝上的含量標示。 Q7:食用鈣補充品,除了維生素 K,還有其他營養素需要同時補充嗎? A7:有的,維生素 D 也可以增進鈣吸收;幫助骨骼與牙齒的生長發育;促進釋放骨鈣,以維持血鈣平衡。維生素 K 可以促進骨質的鈣化,調節生理機能。而礦物質 – 鎂有助於骨骼與牙齒的正常發育。鈣、維生素 D、維生素 K、及鎂為完整鈣片四大元素,挑選鈣補充品時,需同時包含這四大成份,能達到最佳的效果。 Q8:每日營養素建議攝取量 (RDA) 建議鈣需要 1000 毫克,我的鈣片沒有那麼高含量怎麼辦? A8:健康的身體還是需要回歸到完整的飲食,我們並不建議所有鈣的來源皆由營養品補充,平時完整的飲食搭配保健品才是最好的選項,富含鈣的食物包含牛奶、起司、小魚乾、豆類及深色蔬菜等。一般而言,每 1 毫升的牛奶大約含有 1 毫克多的鈣含量,所以一杯牛奶 (240毫升),大約含有 260 毫克左右的鈣含量,每日一杯牛奶,或是食用富含鈣的食品,搭配營養保健品,才能維持補鈣最佳成效。 Q9:咖啡因會影響鈣吸收,我是否不適合喝茶或喝咖啡了? A9:正常飲食下並無須太過擔心。咖啡和茶中的咖啡因會增加鈣的流失和降低吸收。根據美國國衛院 (NIH) 的資料顯示,一杯一般的咖啡 (brewed coffee),大約會流失 2-3 毫克的鈣。對於年輕的女性,一天適量的飲用 (約 1 杯咖啡或 2 杯茶) 並不會導致嚴重的影響。 Q10:鈣適合甚麼時候食用? 飯前還是飯後呢? A10:補鈣的一大原則,就是單次務必在 500 毫克以內,以維持最佳吸收率,因此建議分次食用。而食用時機,除了白天之外,最好能在睡前食用一次,因為夜間生理作用關係,補鈣能提供不錯的成效,而白天則依您生活方便的時機即可。 Q11:能否分享挑選鈣片的原則呢? A11:挑鈣其實很容易,只要注意以下原則: 1). 天然來源會比化學合成來的佳,化學合成由於便宜,因此相對產品價格有競爭力,但效果則可能大打折扣。天然來源又以動物來源的生物鈣最佳,因為含有「關鍵營養素」。 2). 鈣來源部分,牛骨鈣是首選,其成份含最多最豐富的人體所需關鍵元素,包含礦物質、微量元素、膠原蛋白、骨蛋白以及生長因子等。牛骨鈣也是經臨床研究證實,效果最好的鈣補充品。而牛骨粉來源眾多,紐西蘭是全世界唯一非狂牛症疫區來源,相對來講,其骨粉純度高,而且有紐西蘭官方國家出口保證,相對於其他國家來源,來得安心又安全。 3). 挑選鈣片,別忘了有四大元素:鈣、維生素 D3、維生素 K2 以及礦物質鎂。這四大元素同時食用,才能給補鈣帶來最好的成效。 4). 形式部分,膠囊會比錠劑來的好,膠囊添加物相對減少,錠劑會有額外的賦形劑、黏著劑、人工色素與其他化學物質。食用營養保健品是為了健康,當然越少添加物越好! 而粉包部分,常為了好吃,添加許多糖或是香料,反而對人體產生負擔。液體形式,則可能添加防腐劑,以避免微生物孳生。因此挑選這兩種形式的鈣,消費者需特別注意包裝上的成分說明。 5). 挑鈣別忘了純度驗證,許多國外進口品牌,可能拿著自身原品牌廠商的純度報告 CoA 來推銷,但這是沒有公信力的! 第三方實驗室提供的檢驗報告才有公信力,包括常見的重金屬、微生物以及農藥殘留檢驗皆不可少。無論國產或是進口品牌,當消費者挑選時,請記得挑選有給予第三方公正單位實驗室檢驗的品牌,才是安全的品牌。    
2020-04-20

Dietary Supplement Manufacturing Process

    The key to selecting high-quality nutritional supplements is the safety, efficacy and active form of the product. Safety represents whether the product has be through quality control and inspection, which must be evaluated and inspected from the source of the raw materials at the front end. Efficacy indicates the effectiveness after consumption. Both the development of formulas and ingredients (it should reflect the latest clinical trial results) and the purity of the product affect the efficacy of the product. As for the active form, there are many forms of nutritional ingredients; the cheap supplements are usually made by cheap synthetic raw materials whereas well-known branded raw materials are usually clinically proven. The raw materials with active form can ensure the efficacy after consumption. In the dietary supplement manufacturing process, many processes are easily overlooked. Once the brand owner does not have the customer’s best interests (healthy and efficacy) at heart, the rigorous manufacturing procedures are likely to be simplified. The result is the product might less efficacy or cause negative effects.   The high-quality realpromise’s supplements go through multiple processes to ensure all our products has the best quality and effect. From the starting point, we have selected and audited the raw material suppliers worldwide. The audit items include the origin of the raw materials, and whether they have been clinically proven with the efficacy, the purity tests, and the active form evaluation. Once the raw material suppliers meet our required standard, we make a small amount of purchase first. Next step, according to the concentration of the raw materials and the latest clinical trials, we design and adjust the formula, which will be formulated on the premise that it complies with the laws and regulations of Taiwan FDA and market requirements. After the formulation is confirmed, the test sample will be manufactured, which will be immediately sent to a third-party laboratory to test and ensure that the safety and content of ingredients meet the designed requirements. After the prototype product passes the inspection, we begin the process of designing the product label and carton, and made preparations for the pre-production, including the procurement of raw materials, container, high-efficiency TYVEK desiccants by DuPont, label and carton printing, etc. Once we are ready with the preparation, the production of the final product then begins. When the product is manufactured, to pass the strict quality control is a must. All realpromise’s final products will be sent to a third-party laboratory (Intertek Testing Services Taiwan Ltd. or Eurofins Scientific) for the inspections of microbiological safety, four major heavy metal and 380 items pesticide residues, etc. We guarantee the product quality control before launching the product onto the market.    
2020-04-01

營養保健品的製程

    挑選優質營養保健品中最主要的關鍵在於安全性、有效性、活性。安全性代表產品是否有做品質檢驗與控管,從前端的原料源頭就須開始評估與檢驗。有效性代表食用後的成效,而配方與營養成分的研發,是否能反應最新的臨床研究成果,到產品的純度,都會影響產品的效力。活性在於營養成分的形式眾多,廉價的營養品通常導因於使用廉價的人工合成原料,知名的品牌原料通常通過臨床驗證,而活型形式原料更能確保食用後的成效。 在營養保健品的製程上,有許多過程是容易被忽略的,一旦品牌商要是沒有以客人的健康以及成效為出發點做考量,很容易就簡化了製造時該有的嚴謹程序,進而導致客人食用後可能效果不彰,或甚而有負面的反效果。   realpromise 高端營養保健品製程經過多道流程以確保產品具有最佳的品質與效果。從一開始就針對全世界的原料供應商進行挑選審核,審核項目包括原料的產地、是否經臨床驗證成效、純度檢驗、活性形式評估等。 一旦確認原料供應商符合我們的高標準要求,即會先進行少量採購,採購後經過研發針對原料濃度、最新的臨床研究文獻去設計調整配方,在符合台灣法規以及市場需求的前提下,進行配方開發研究。配方確認後即開始進行測試樣品製造,製造完成後,立即送至第三方公正單位實驗室進行檢測,以確保安全性、成分含量符合需求。 realpromise 在試製產品檢驗合格後,我們才開始進行標籤與紙盒設計與排版,並且進行生產前的準備,包括採購原料與品管、容器採購、杜邦公司開發的高效 TYVEK 材質乾燥劑、標籤印製、美術紙盒印製等。一旦準備完成後,才開始製作最終銷售產品。 產品製造完成後,仍須經過嚴格的品管,送至第三方公正單位實驗室(全國公證檢驗股份有限公司 INTERTEK 或歐陸食品檢驗公司 EUROFINS SCIENTIFIC)進行包括微生物檢驗、四大重金屬檢驗、以及 380 項農藥殘留等檢驗,確定品管合格後,才會上市販售。    
2020-04-01