高纖維食物
水果 → 所有新鮮水果
乾果類包括乾的柿子、葡萄、梅子、李子、香蕉、芒果、荔枝、龍眼、無花果及菠蘿
蔬菜 → 所有蔬菜,尤其是水芹、豌豆、豆莢、豆芽、根類及芽類蔬菜(洋山芋、芋頭、紅薯、蓮藕、紅蘿蔔、馬鈴薯、竹筍等)、粟米、南瓜、茄子、胡椒、瓜及葫蘆極力推薦用新鮮蔬菜製成沙律
乾的蔬菜 → 菌類植物及海藻
穀類 → 所有未磨過的穀類全麥、全麥麵粉、粟、大麥紅米及糙米麥片或全黑麵包麥糠及糠穀類果仁、種子及乾豆 例如花生、腰果、杏仁、胡桃、蓮子、栗子及荸薺各種不同的乾豆、瓜子、南瓜子、向日葵種子
高纖維早餐 → 紅米粥加雞、熟花生及烏豆、或混以全麥、大麥或粟米麵條加蔬菜,如蘑菇及豆腐乾片粗麵粉(不是白麵粉或甜的)烤以蕃茄及鬆軟白乾酪可口的麥片粥加蛋糖類穀物加奶或乳酪及鮮果鮮果加全麥餅乾及熟蛋
高纖維主餐的要訣
1. 任何肉類的菜式常配以蔬菜、豆及其他植物食品,每日只吃肉類三至四安士,多吃豆類及含蛋白質之素菜食品,對健康十分有益。
2. 改吃糙米或紅米,因它們所含的纖維成份比白米高出四倍,開始時可將少量的紅米混合白米㆒起煮,以後逐漸增加紅米份量。
3. 減少食油,每㆝只用㆔至五茶匙。烹飪時多蒸、烤或燒,少用煎炸的方式。
4. 湯或其他菜式儘量混入蔬菜,尤其是高纖維的蔬菜如粟米、豌豆、豆根及綠葉的蔬菜,煮麵條及意大利粉等快餐時,亦應加入蔬菜。
5. 用水果取代甜布甸。
◆高纖維菜單
素食菜式可選用嫩綠及根類蔬菜、豆、果仁、蘑菇、竹筍及豆腐乾片煮成雞塊加栗子和洋節瓜或冬瓜煮粉絲蝦米豆芽炒牛肉碎、洋及紅蘿蔔中式沙律加黃瓜、紅蘿蔔絲及白花菜
◆高纖維小食介紹
1. 蒸全麥麵包
2. 粗麵粉製成的麥包三文治
3. 可選全豆甜品代替蓮蓉或濃湯
4. 可選紅米或糙米粥代替白米粥
5. 可選熟粟米及焗蕃薯代替甜包及糕點
6. 可選醋泡的蔬菜及沙律代替煮得太久的菜湯
7. 可選任何新鮮或乾的生果代替果汁
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