文 • 朱瑞君 營養師
接近年關,尾牙、過年團圓飯、春酒、元宵節一頓 一頓的大餐、美食接踵而來,使得體重悄悄的上升,有 疾病的民眾飲食控制也比較不好控制,給健康增加了負 擔。面對這麼多令人垂涎三尺的食物,該如何選擇才能 健康過好年呢?
★均衡飲食不過量 全穀根莖類,每日1.5~4碗。 EX : 飯、麵、冬粉、紅豆、綠豆、芋頭、馬鈴薯、玉米 豆魚肉蛋,每日3~8份(每份約1/3個手掌大小)。
EX : 豆製品(豆腐、豆干)、魚類、瘦肉、滷蛋。 低脂乳品類,每日1.5~2杯(240mL)。 EX : 低脂牛奶、脫脂優格、帕馬森起士。 蔬菜類,每日3~5碟。
EX : 綠色蔬菜、瓜類、木耳、蕈菇類、蘿蔔、玉米筍。 水果類,每日2~4份(每份約一個拳頭大小)。
EX : 橘子、鳳梨、棗子。 油脂與堅果種子類,3~7茶匙烹調用油及1份堅果(約 5~10粒)。
EX : 瓜子、開心果、花生、杏仁。
★遵守三低一高原則
少油: 少吃油炸食物、烹調方式選擇多用蒸、煮、烤、 滷、涮、燉。
少鹽: 少使用沾醬、湯適量喝、多用味道強烈天然食材 調味。
少糖: 甜點糖果不過量、飲料多以無糖的茶或以喝開水 為佳。
高纖: 多吃新鮮蔬菜水果增加飽足感,減少其他熱量高 的食物攝取。
★零嘴點心適量吃 家中買年貨時,零食點心不要購買過量,吃過多容易熱 量脂肪囤積造成肥胖。
★圍爐火鍋少加工品 火鍋食材多以新鮮蔬菜、菇類、豆腐為主,部分魚、肉、 海鮮,少用加工火鍋料,不僅熱量較低,含鈉量也較少, 對血壓的控制比較好。
★飯後不忘動一動 在一餐餐的大魚大肉之後,可以安排一些戶外活動,出 門踏青走一走,增加熱量的消耗,才不會過完年,人變 圓喔!why husband cheat on their wife
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