在香港，茶餐廳是居民的日常生活之一。一碗即食麵一杯奶茶，都是早餐或宵夜的常見選擇！但是，在品嚐這些美食的同時，你有無想過一件事？就是這些大好人氣的茶餐廳食物，居然可能含有反式脂肪！反式脂肪到底有幾毒？我們就一起深入了解一下吧！
什麼是反式脂肪？不好嗎？
在食品裏，脂肪分成三種：不飽和脂肪、飽和脂肪和反式脂肪。其中，反式脂肪就是要關注的一種。
反式脂肪是通過氣化水氣添加到植物油裏，讓它化成比較固體的形態。這樣做，能增加食品可存性，給食物添加黏度和可口性。但問題是，反式脂肪有很高的健康風險，需要小心應對。
反式脂肪對健康的影響
反式脂肪最大的問題，就是會增加你體內的低密度脂蛋白 ( LDL，俗稱“壞膽固醇”)，同時減少好的高密度脂蛋白 (HDL，俗稱“好膽固醇”)。換句話說，這就是個“雙重打擊”，將會增加你心臟病和癌症的風險。
反式脂肪還會對血液循環產生負面影響，增加黏度及結塊的形成，阻塞血管。長期食用過量反式脂肪食物，甚至可能增加記憶力衰退的風險！
香港茶餐廳有哪些食物可能含有反式脂肪？
1. 烘焙及酥皮類食品
菠蘿包（特別是加牛油的）：傳統製作會使用人造牛油（例如白脫牛油）。
雞尾包、叉燒酥、蛋撻（酥皮款）：酥皮通常含有植物起酥油。
蛋糕、牛油多士：廉價的牛油替代品（如人造牛油）可能含反式脂肪。
2. 油炸食品
炸雞翼、炸豬扒：使用重複加熱的炸油，可能產生反式脂肪。
炸春卷、炸雲吞：皮的製作及炸油可能含有反式脂肪。
炸薯條、炸魚柳：部分茶餐廳可能使用氫化植物油炸製。
3. 麵包、三文治及塗醬類
公司三文治、火腿蛋治：使用的奶油或人造牛油可能含反式脂肪。
奶油豬仔包：如果使用人造牛油代替天然牛油，則可能含反式脂肪。
花生醬多士、煉奶多士：某些花生醬或煉奶可能含有氫化植物油。
4. 奶茶、咖啡相關飲品
絲襪奶茶、咖啡（特別是三合一即溶奶茶）：部分奶精（植脂末）含氫化植物油，可能含反式脂肪。
鴛鴦、凍檸茶（加奶）：如果使用奶精而非鮮奶，可能含反式脂肪。
如何避免反式脂肪？
選擇鮮牛油而非人造牛油。
避免即溶三合一飲品，選擇鮮奶茶或鮮奶咖啡。
選擇牛油蛋撻（曲奇皮），避免酥皮蛋撻。
減少進食油炸食物，選擇蒸、煮、焗的食品。
結論
反式脂肪雖然簡單美味，但其實是一個凶手。下次你再走進茶餐廳時，記得看看食物內容，為健康來個明智選擇！
參考資料
這篇文章是利用人工智能幫助撰寫的。
English Version
In Hong Kong, cha chaan teng (Hong Kong style cafés) are a staple of everyday life. Whether it's breakfast, lunch, or a late-night snack, a bowl of noodles and a cup of milk tea always hit the spot! But while you're savoring these delicious treats, have you ever stopped to think about what’s inside them? Some of these beloved cha chaan teng dishes might actually contain trans fats! So, how harmful are trans fats really? Let’s dive in and find out!
What Are Trans Fats? Are They Really That Bad?
Fats in food can be divided into three main types: unsaturated fats, saturated fats, and trans fats. Among them, trans fats are the ones you should be most concerned about.
Trans fats are created when hydrogen is added to vegetable oils, turning them into a more solid form. This process increases the shelf life of food and enhances texture, making foods crispier or creamier. However, the downside is that trans fats pose serious health risks—something we should all be aware of.
How Do Trans Fats Affect Your Health?
The biggest problem with trans fats is that they increase "bad cholesterol" (LDL) while reducing "good cholesterol" (HDL). In simpler terms, they deliver a double blow to your body, raising the risk of heart disease, stroke, and even certain cancers.
If that’s not bad enough, trans fats also negatively impact blood circulation, increasing the chances of artery blockages. Long-term consumption of trans fats has even been linked to memory decline. Scary, right?
Which Hong Kong Style Cafe Foods Possibly Contain Trans Fats?
1. Baked Goods & Pastry Items
Pineapple Bun (especially with butter filling) – Traditionally made with margarine or shortening.
Cocktail Bun, BBQ Pork Pastry, Puff Pastry Egg Tart – The flaky crust is often made using vegetable shortening.
Cakes, Buttered Toast – Some budget-friendly alternatives to butter (such as margarine) may contain trans fats.
2. Deep-Fried Foods
Fried Chicken Wings, Fried Pork Chop – The frying oil, especially if reused multiple times, may contain trans fats.
Fried Spring Rolls, Fried Wontons – The pastry wrappers and frying oil may both contain trans fats.
French Fries, Fried Fish Fillet – Some restaurants may use hydrogenated vegetable oil for frying.
3. Bread, Sandwiches & Spreads
Club Sandwich, Ham & Egg Sandwich – The spreads (butter or margarine) may contain trans fats.
Sweet Butter Bun – If made with margarine instead of real butter, it may contain trans fats.
Peanut Butter Toast, Condensed Milk Toast – Some peanut butter or condensed milk brands contain hydrogenated vegetable oils.
4. Milk Tea, Coffee & Related Beverages
Hong Kong-Style Milk Tea, Coffee (especially 3-in-1 instant versions) – Some non-dairy creamers (coffee whiteners) contain hydrogenated vegetable oils, which may have trans fats.
Yuenyeung (coffee & milk tea mix), Iced Lemon Tea (with added milk) – If made with non-dairy creamer instead of fresh milk, it may contain trans fats.
How to Avoid Trans Fats?
Opt for real butter instead of margarine or vegetable shortening.
Avoid instant 3-in-1 beverages and choose fresh milk tea or fresh milk coffee instead.
Choose cookie-based egg tarts instead of puff pastry egg tarts.
Reduce consumption of deep-fried foods and opt for steamed, boiled, or baked alternatives.
Conclusion
Trans fats may seem like a small detail, but they are a silent killer when it comes to health. Next time you step into a cha chaan teng, take a closer look at what you're eating and make a smarter, healthier choice!
References
Centre for Food Safety (CFS), Trans Fats in Foods, https://www.cfs.gov.hk/english/multimedia/multimedia_pub/multimedia_pub_fsf_16_01.html
Centre for Food Safety (CFS), Trans Fats FAQ, https://www.cfs.gov.hk/english/faq/faq_13.html
This article is written with the help of AI.
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