臺灣博碩士論文加值系統

隨著社會經濟結構改變，外食人口大幅攀升，在台灣地區，超過一半的成人每天至少一餐外食，有三分之二的上班族每週超過五天的午餐吃外食，盒餐便當是最常見的選項。經常外食伴隨的肥胖問題與衍生的代謝性疾病問題日益嚴重，威脅健康。為維護國人健康，行政院衛生署國民健康局在2011年7月發布新版「國民飲食指南扇形圖」，作為國人飲食的依據。本研究旨在分析市售盒餐便當的營養成分並與新版國民飲食指南2000大卡建議攝取量比較，以評估其飲食均衡度，並利用新版「國民飲食指南扇形圖」為模板，發展一套淺顯易懂的「灰白/彩色飲食均衡度辨識系統」，應用於食品標示的輔助標示系統，藉此傳達均衡飲食的觀念。
本研究以立意取樣方式在中台灣四個行政區，包含代表都會區的「台中市南區」、「台中市南屯區」與代表次都會區的「台中市豐原區」(前台中縣轄區)及代表郊區的「彰化縣田中地區」，購買最常見的雞腿、雞排、排骨及魚排等四種便當，進行秤重及營養成分分析。營養成分分析主要依據行政院衛生署的「台灣地區食品營養成分資料庫」資料，計算市售便當中熱量、三大營養素、膳食纖維與膽固醇含量，再換算成六大類食物份數並與新版國民飲食指南2000大卡建議攝取量做比較，評估其飲食均衡度。
結果顯示市售盒餐便當熱量、蛋白質、脂肪含量偏高而膳食纖維含量不足。平均每個市售便當含有773大卡，蛋白質33.8公克、脂肪38.9公克，醣類69.8公克、膳食纖維2.7公克與膽固醇119毫克。換算成六大類食物份數：蔬菜1.0份、全榖根莖類4.3份、豆魚肉蛋類3.8份、油脂堅果種子類4.3份，缺少水果類與奶類兩大類食物。在「灰白/彩色飲食均衡度辨識系統」圖形中顯示，傳統市售的盒餐便當無法提供完整的六大類食物，且在各類食物中所占百分比差異極大，顯示其飲食均衡度不理想。比較都會區與郊區便當的六大類食物分布情形，顯示其主要差異在於全榖根莖類食物的含量。以農業為主的郊區便當中，全穀根莖類食物含量顯著高於都會地區(p<0.01) ，顯示盒餐便當中的飯量在不同區域間有差異。
探討蛋白質類與油脂類食物過量的原因是因大部分的市售盒餐便當皆供應大份量的主菜，且其烹調多採用油炸方式 (96%)有關。而膳食纖維含量偏低則是因其蔬菜類含量不足與主食全部使用精緻白米飯的緣故。

As socioeconomic changes, the proportion of people eating out increased sharply. In Taiwan, more than half of people eating out at least one meal a day. About two thirds of office workers eating out for lunch more than five days a week, and the lunchboxes were the most popular option. Raising the consumption of food away from home was parallel increased by the prevalence of obesity as well as the diet-related metabolic disease. In order to prevent this situation, the Bureau of Health Promotion, Department of Health conducted a new version of fan-shaped Taiwanese dietary guidelines on July 6, 2011. The aim of this study was to explore the nutritional composition of commercially available lunchbox in central Taiwan, and to assess the balanced diet distribution.
In this study, four kinds of lunchboxes were purchased from ten shops located in each of the four areas of central Taiwan by purposive sampling. The contents in each lunchbox were analyzed for the amount of energy, protein, fat, carbohydrate, dietary fiber and cholesterol were analyzed, and converted into the servings of six food groups for comparison with the recommendation of the fan-shaped dietary guidelines of 2000 kilocalories. Using the fan-shaped dietary guidelines as a template, we developed a gray-to-color-ratio graphic image system to demonstrate and compare the individual proportion of each food group contained in the lunchbox to the servings in each category recommended by the guideline.
The commercially available lunchboxes were high in energy, protein and fat but low in dietary fiber. On average, it contained 773 kilocalories, 33.8 grams protein, 38.9 grams fat, 69.8 grams carbohydrates, 2.7 grams dietary fiber, and 119 milligrams cholesterol in each lunchbox. Converted into six food groups, there were 1.0 serving of vegetable, 4.3 servings of whole grain and starchy vegetables, 3.8 servings of bean-fish-meat-egg foods and 4.3 servings of seed-oil foods in one lunchbox, neither fruits nor dairy products were included in our sampling lunchboxes. The gray-to-color-ratio graphic image system showed that the lunchbox was not balanced because it did not contain all kinds of the six food groups. Comparing the metropolitan area and suburbs, the main difference is in the content of whole grains and starchy vegetables group that it was significantly higher in suburbs than in metropolitan areas, suggesting that there were still some differences between different areas.
The reason for excess of protein and fat content in the commercial available lunchbox was the big fried entrees. The reasons for low dietary fiber content were because of the refined rice as staple foods and the inadequate vegetable supply.
For healthy purpose, establish a friendly and healthy eating-out environment is the most important. Encourage commissary employees to supply a "low fat, high-fiber with whole grains lunchbox ", and to provide a user-friendly food label to help consumers choose a healthy diet.

中文摘要．．．．．．．．．．．．．．．．．．．．．．．Ⅰ
英文摘要．．．．．．．．．．．．．．．．．．．．．．．Ⅲ
目錄．．．．．．．．．．．．．．．．．．．．．．．．．Ⅴ
　表目錄．．．．．．．．．．．．．．．．．．．．．．．Ⅹ
　圖目錄．．．．．．．．．．．．．．．．．．．．．．．ⅩⅢ
第一章　　緒論　．．．．．．．．．．．．．．．．．．．．1
　第一節　　研究背景及動機．．．．．．．．．．．．．．．1
　　壹、外食現況及研究動機．．．．．．．．．．．．．．．1
　　貳、外食、肥胖與健康．．．．．．．．．．．．．．．．1
　　叄、外食的營養問題及其對健康的影響．．．．．．．．．2
　　肆、國民飲食指南的演進．．．．．．．．．．．．．．．4
　第二節　　研究目的 ．． ．．．．．．．．．．．．．．．6
第二章　　文獻探討．．．．．．．．．．．．．．．．．．．7
　第一節　便當的歷史回顧．．．．．．．．．．．．．．．．7
　第二節　外食人口的變遷與台灣外食現況．．．．．．．．．8
　第三節　外食、肥胖與健康．．．．．．．．．．．．．．．10
　　壹、外食增加體重過重與肥胖的機率．．．．．．．．．．10
　　貳、體重過重與肥胖增加罹患代謝性疾病的危險．．．．．10
　第四節　外食常見的營養問題及其對健康的影響．．．．．．12
　　壹、熱量攝取過多．．．．．．．．．．．．．．．．．．12
　　貳、蛋白質食物攝取過量．．．．．．．．．．．．．．．13
　　叁、蔬菜水果攝取不足．．．．．．．．．．．．．．．．14
　　肆、膳食纖維攝取不足．．．．．．．．．．．．．．．．16
　第五節 國民飲食指南的變遷．．．．．．．．．．．．．．18
　　壹、美國飲食指南的變遷．．．．．．．．．．．．．．．18
　　貳、中國國民飲食指南的變遷．．．．．．．．．．．．．19
　　叁、台灣國民飲食指南的變遷．．．．．．．．．．．．．20
第三章 研究方法 ．．．．．．．．．．．．．．．．．．．27
　第一節 研究架構．．．．．．．．．．．．．．．．．．．27
　第二節 研究流程．．．．．．．．．．．．．．．．．．．28
　第三節 研究材料、方法及工具．．．．．．．．．．．．．30
　第四節 研究步驟．．．．．．．．．．．．．．．．．．．32
　第五節 資料處理與分析．．．．．．．．．．．．．．．．37
第四章 研究結果分析 ．．．．．．．．．．．．．．．．．38
　第一節 熱量、三大營養素、膳食纖維及膽固醇含量分析．．38
　第二節 三大營養素熱量百分比．．．．．．．．．．．．．44
　第三節 六大類食物份數分析與2011新版國民飲食指南比較．48
　第四節 飲食均衡度評估　．．．．．．．．．．．．．．．53
　　壹、以「灰白/彩色飲食均衡度辨識系統」評估 ．．．．．53
　　貳、以長條圖與雷達圖評估．．．．．．．．．．．．．．55
　　叁、比較市售「盒餐便當」、美國「我的餐盤」與我國「健
　　 康餐盒」 ．．．．．．．．．．．．．．．．．．．．．59
　第五節 重量分析．．．．．．．．．．．．．．．．．．．60
　第六節 副菜分析．．．．．．．．．．．．．．．．．．．63
　　壹、副菜的數量及葷食/素食比例分析 ．．．．．．．．．63
　　貳、副菜六大類食物分布情形．．．．．．．．．．．．．66
　第七節 豆魚肉蛋類食物來源分析．．．．．．．．．．．．69
　第八節 烹調方式分析．．．．．．．．．．．．．．．．．74
　　壹、主菜烹調方法分析．．．．．．．．．．．．．．．．75
　　貳、副菜烹調方法分析．．．．．．．．．．．．．．．．77
第五章 討論與建議．．．．．．．．．．．．．．．．．．．80
　第一節 結果討論．．．．．．．．．．．．．．．．．．．80
　　壹、三大營養素、膳食纖維含量與三大營養素熱量百分比．80
　　貳、六大類食物分布與飲食均衡度．．．．．．．．．．．80
　　叁、蛋白質類食物過多對健康的影響．．．．．．．．．．81
　　肆、蔬菜、水果不足對健康的影響．．．．．．．．．．．84
　　伍、膳食纖維不足的因素與其對健康的影響．．．．．．．85
　　陸、盒餐便當的營養問題與因應之道．．．．．．．．．．85
　　柒、灰白/彩色飲食均衡度辨識系統的應用 ．．．．．．．86
　第二節 修正市售盒餐便當的策略應用與營養教育．．．．．87
　　壹、減少油脂含量的策略-選用低油烹調的主菜 ．．．．．87
　　貳、增加膳食纖維攝取的策略-選用全榖類高纖主食．．． 88
　　叁、減少蛋白質攝取的策略-選擇較小份量主菜或與他人共享．．．．．．．．．．．．．．．．．．．．．．．．．．．90
　　肆、調整其他餐次飲食內容-調整另一餐飲食避免飲食失控 90
　　伍、推動健康飲食教育．．．．．．．．．．．．．．．．90
　　陸、低油高纖健康餐盒示範食譜舉例．．．．．．．．．．92
　第三節 研究限制．．．．．．．．．．．．．．．．．．．94
　第四節 結論與建議．．．．．．．．．．．．．．．．．．95
附錄．．．．．．．．．．．．．．．．．．．．．．．．．．96

參考文獻
壹、中文部分 ．．．．．．．．．．．．．．．．．．．．104
貳、英文部分 ．．．．．．．．．．．．．．．．．．．．106

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