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【明報專訊】天時暑熱，飲水自然多。<\/p>\n

對於飲水，很多人有不同見解，除有蒸餾水和礦泉水，還有分酸性水及鹼性水，不少人認為鹼性水對身體有益；還有流行已久的氣泡水，也分為碳酸水及梳打水，而近期日韓更將氣泡水吹捧為減肥神水。一杯水，變奏出不同學問，究竟如何選擇？<\/p>\n

■鹼性水有益健康？ 營養師：無科學根據<\/p>\n

一般飲用水的酸鹼值是pH7，屬中性。高過pH7便是鹼性，低過pH7則是酸性。香港專業教育學院（柴灣）應用科學系高級講師方麗影表示﹕「飲用水，可接受的酸鹼值是pH6至8。蒸餾水為pH6.8至7.2，礦泉水為弱鹼，pH7.2至7.8，加入梳打粉（碳酸氫鈉）的梳打水是pH8，加入二氧化碳變成的碳酸水是pH4，屬偏酸。如果經常飲用太鹼或太酸的水，可能會破壞胃部組織。」不過，有些人胃酸過多，飲pH7.8弱鹼水有助中和胃酸，以弱鹼水冲茶亦可增添香濃感。<\/p>\n

身體會自行調節酸鹼值<\/p>\n

傳聞飲用鹼性水，可加強免疫力、排毒、促進新陳代謝及抗氧化等，相反酸性水會影響骨骼及免疫系統健康等。然而，註冊營養師李鎧而解釋﹕「現時無科學根據，指飲用酸性或鹼性水會影響健康，大家毋須太過介意水質酸鹼值。因為無論是偏酸或偏鹼的水，進入身體後便會被調節。」身體有一套機制調節體液的酸鹼值，腎臟透過尿液排走過多的酸性物質，肺部則排出二氧化碳，因為二氧化碳溶於血液內會變成酸性，水分可以平衡體內的酸鹼度。此外，體內各個部分的酸鹼度也不同，血液是pH7.4；胃液是pH1.35至3.5；尿液是pH4.6至8。李鎧而認為，這些吹捧鹼性水功效多多的傳言，只是營銷手法，消費者要小心辨別資訊真偽。<\/p>\n

■氣泡水減飢餓感？餓得快隨時食多咗<\/p>\n

日本韓國流行飲用氣泡水作減肥，聲稱可以減低飢餓感、有助排便及消脂，更有韓星在網上教人自行調配檸檬氣泡水，簡單易做。<\/p>\n

沒有食物可令人消脂、變瘦<\/p>\n

檸檬氣泡水雖是消暑飲品，但減肥效果令人存疑。李鎧而解釋，世上沒有一種食物或飲品是負熱量，進食後可令人消脂、變瘦。減肥沒捷徑，熱量消耗必須大於吸收才會成功。「氣泡水可令胃部有膨脹感覺，予人飽肚感，減少食量；但事實上一杯水或茶，也有飽腹的感覺，毋須一定飲氣泡水。」<\/p>\n

此外，即使餐前飲水帶來飽脹感，亦要看其他的食物配搭，不停進食高脂高熱量的食物，也徒勞無功；而且飽脹感只能維持短暫時間，在餐與餐之間容易肚餓，若因而進食過量零食，所吸收的熱量隨時多過正餐。另外，也要小心因為減少食量而吸收少了營養，影響健康。<\/p>\n

市面上也有產品加入纖維，聲稱有助消脂排便。李鎧而表示，飲用清水也有助排便﹕「好多人覺得便秘就多食纖維，事實上水分亦對排便非常重要，有些情况只需多飲水已可改善排便。」至於增加攝取纖維，就要衡量成本效益，一杯水加一個水果，也有類似效果，未必需要花十數元買一支添加纖維的瓶裝水。她認為，飲用氣泡水，氣泡影響味蕾，改變水的味道，感覺上較為解渴，而且飲用時加一片檸檬，是心理上的享受多於健康需要。<\/p>\n

■礦泉水補充營養？亂飲小心鈉超標<\/p>\n

挑選礦泉水，李鎧而提醒大家注意成分，某些礦物質例如鈉（Sodium）不宜過量吸收，「人體每日不應吸收多於2000毫克鈉質，即一茶匙鹽的分量，但香港人經常外出用膳，又常食加工食物，本身已吸收很多鈉，如加上飲用含鈉的水，很容易超標，高血壓及腎病病人更要加倍留意」。<\/p>\n

不過，礦泉水裏另外兩種礦物質——鎂及鉀，則是日常較容易吸收不足，兩者有助降低及調節血壓，是身體必須的營養之一。女士每日需吸收310毫克鎂，男士則是400毫克，可從果仁或全穀類攝取；至於鉀質每人每日需吸收4700毫克，可從蔬菜和水果吸收，如果日常飲食多肉少菜，就未必吸收足夠，或可從礦泉水額外補充。<\/p>\n

不少辦公室只供應蒸餾水，經常飲用會否不夠營養？李鎧而指出，人體體重一半以上是水分，水主要用作運送養分。日常只要飲食均衡，已可攝取足夠礦物質，「水就是水，並非用作吸收營養，不用太計較內裏所含的養分」；加上香港的水質有保證，她鼓勵大家支持環保，自備飲用水，避免購買樽裝水，增加垃圾。<\/p>\n

■知多啲<\/p>\n

每日八杯水？不一定﹗<\/p>\n

大家從小已聽到「每日要飲八杯水」，不過原來八杯水只是大概，其實應按體重增減水量。<\/p>\n

一日飲水量 =（體重）每公斤 x 30毫升<\/p>\n

李鎧而解釋，飲水量按每人每公斤體重需要30毫升作計算，一個體重70公斤人士便需要2100毫升水，一杯水約250ml，即8杯水左右；體重50公斤就要1500毫升水。另外，還要因應活動量和流汗多少而調節，舉例說，即使沒流汗但說話多，亦要多飲水。此外，留意身體狀况也知道是否缺水，如小便次數和顏色，理想的尿液顏色應是淺黃，代表飲水足夠，但尿液變濃或變少，即飲水不足。其實都市人向來飲水偏少，飲多些也無妨。<\/p>\n

■汽水一啖清 好過慢慢嗒<\/p>\n

加入二氧化碳而成的有氣碳酸水，pH4，不能消脂，卻會損害牙齒琺瑯質。註冊牙醫吳子傑指出，長時間飲用酸性飲品，如汽水、果汁、運動飲品、紅酒及白酒等飲品，或食用乳酪、話梅等高酸食物，會酸蝕琺瑯質，致象牙質外露，引起牙齒敏感，接觸酸甜冷熱食物或飲品時會感到刺痛。<\/p>\n

飲完汽水即刷牙仲傷﹗<\/p>\n

傷害程度視乎飲用頻密度，尤其一整天當水飲用，十數分鐘飲一口，酸性物質長時間不停影響牙齒，自然有較大影響。吳子傑建議﹕「最好短時間內一次飲完，之後漱口，但別即時刷牙，因為刷牙會加速琺瑯質酸蝕，特別是牙腳位置可酸蝕至象牙質外露。」同時，建議飯前或飯後飲用，因為進食時口水有助中和酸性；以及最好使用飲管，減少酸性水接觸牙齒。<\/p>\n

飲幾多酸性水才導致牙齒酸蝕？視乎個人的牙齒健康情况，有些人琺瑯質較堅硬，但亞洲人普遍琺瑯質較薄，酸蝕情况較多。有牙齒敏感者可先用防敏感（含氟化鈉）牙膏，如情况無改善，便要接受牙醫治療，在牙齒表面塗上高濃度的氟化物或補牙，嚴重者更可能影響神經線，需要杜牙根。<\/p>\n

文：許朝茵<\/p>\n

圖：許朝茵、資料圖片<\/p>\n

統籌：鄭寶華<\/p>\n

編輯：王翠麗<\/p>\n

https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17yd101.jpg;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17YD005_.jpg方麗影（資料圖片）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17YD003_.jpg李鎧而（圖：許朝茵）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17YD004_.jpg果仁補鎂——身體必需營養之一的鎂，可從果仁中攝取，部分礦泉水亦有鎂。（圖：資料圖片）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17YD001_.jpg吳子傑（圖：許朝茵）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170717\/news\/_17YD007_x.jpg快快飲完——汽水的酸度高，容易酸蝕牙齒，最好一次過飲完，之後再漱口。（圖：jupiter55@iStockPhoto）;<\/inline><\/p>\n","protected":false},"author":2,"featured_media":6948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[744,742,743],"class_list":["post-6960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","tag-744","tag-742","tag-743"],"publishpress_future_action":{"enabled":false,"date":"2026-11-16 20:23:52","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/6960"}],"collection":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/comments?post=6960"}],"version-history":[{"count":0,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/6960\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media\/6948"}],"wp:attachment":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media?parent=6960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/categories?post=6960"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/tags?post=6960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}