早餐扔蛋黃、避脂肪?觀念落伍囉!

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早餐扔蛋黃、避脂肪?觀念落伍囉!(圖)

情境圖。 圖/Ingimage

我們都希望早餐吃得營養,但是很多已被證明錯誤的「健康早餐」觀念,仍導致我們做出不當選擇,一般人常以為吃蛋不吃蛋黃既有營養,又不會影響健康,但研究證明,這種觀念並不正確。

這些顛覆長期累積下來的不正確觀念包括:

1.不吃蛋黃。如果你認為點一道蛋白歐姆蛋(egg-white omelet)代表吃得健康,那你就落伍了。新興的科學證明,吃整個蛋反而降低心臟病的風險。

康乃狄克大學2012年的研究發現,吃全蛋提升好膽固醇(HDL),進而降低膽固醇。蛋黃似乎增加送進肝臟準備排出體外的膽固醇量,而且含有豐富的維他命D和B12、硒(selenium)和膽鹼(choline)。蛋黃提供的額外蛋白質,使你較不會餓。研究顯示,若吃一頓以蛋為主的早餐,到了午餐吃無限制的自助餐時,攝取的熱量遠較低。

2.不吃籽。每天一到兩大匙的漢麻籽(hemp seed)、奇異籽 (chia seed)和亞麻籽 (flaxseed),能提高攝取對心臟有益的養份,而早餐是食用的好時間。這些籽味道溫和,咬起來脆脆的,可以毫無障礙的加入早餐。奇異籽和亞麻籽還提供纖維,亞麻籽含有抗氧化的木質酚(lignans),漢麻籽則是完整蛋白質的少數植物來源。

3.怕脂肪。研究發現,與傳統的低脂飲食比起來,包括特級初榨橄欖油(extra-virgin olive oil)和堅果的地中海飲食,使心臟病發作和中風的風險減少30%。橄欖油和堅果提供多酚(polyphenols)和維他命,可抗發炎。

4.以為所有穀物都相同。我們應學習斯堪的納維亞人,把稞麥豐富的食物納入早餐。全穀稞麥片所含的纖維,比全穀燕麥多一倍。每份稞麥脆餅所含的纖維與全麥麵包相同,但是熱量卻少了幾乎60%。

5.吃太多碳水化合物。你可能已知道含糖穀片和果汁,不是最好的早餐。但即使是健康的碳水化合物,也最好晚一點才吃。研究員要求一組成人集中在晚餐攝取碳水化合物,另一組則分布整天攝取,包括早餐。六個月後,晚餐才吃碳水化合物者減重最多,而且膽固醇改善。

專家建議,早餐的碳水化合物與蛋白質的比率,應至少為二比一。

圖文擷取自: 聯合新聞網元氣網 – 世界日報 編譯宋凌蘭

原文網址:http://health.udn.com/health/story/6037/875364



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