早餐扔蛋黄、避脂肪?观念落伍囉!

http://www.thewisdom.com.tw/archives/2009?variant=zh-hans
早餐扔蛋黄、避脂肪?观念落伍囉!(图)

情境图。 图/Ingimage

我们都希望早餐吃得营养,但是很多已被证明错误的「健康早餐」观念,仍导致我们做出不当选择,一般人常以为吃蛋不吃蛋黄既有营养,又不会影响健康,但研究证明,这种观念并不正确。

这些颠覆长期累积下来的不正确观念包括:

1.不吃蛋黄。如果你认为点一道蛋白欧姆蛋(egg-white omelet)代表吃得健康,那你就落伍了。新兴的科学证明,吃整个蛋反而降低心脏病的风险。

康乃狄克大学2012年的研究发现,吃全蛋提升好胆固醇(HDL),进而降低胆固醇。蛋黄似乎增加送进肝脏准备排出体外的胆固醇量,而且含有丰富的维他命D和B12、硒(selenium)和胆碱(choline)。蛋黄提供的额外蛋白质,使你较不会饿。研究显示,若吃一顿以蛋为主的早餐,到了午餐吃无限制的自助餐时,摄取的热量远较低。

2.不吃籽。每天一到两大匙的汉麻籽(hemp seed)、奇异籽 (chia seed)和亚麻籽 (flaxseed),能提高摄取对心脏有益的养份,而早餐是食用的好时间。这些籽味道温和,咬起来脆脆的,可以毫无障碍的加入早餐。奇异籽和亚麻籽还提供纤维,亚麻籽含有抗氧化的木质酚(lignans),汉麻籽则是完整蛋白质的少数植物来源。

3.怕脂肪。研究发现,与传统的低脂饮食比起来,包括特级初榨橄榄油(extra-virgin olive oil)和坚果的地中海饮食,使心脏病发作和中风的风险减少30%。橄榄油和坚果提供多酚(polyphenols)和维他命,可抗发炎。

4.以为所有谷物都相同。我们应学习斯堪的纳维亚人,把稞麦丰富的食物纳入早餐。全谷稞麦片所含的纤维,比全谷燕麦多一倍。每份稞麦脆饼所含的纤维与全麦面包相同,但是热量却少了几乎60%。

5.吃太多碳水化合物。你可能已知道含糖谷片和果汁,不是最好的早餐。但即使是健康的碳水化合物,也最好晚一点才吃。研究员要求一组成人集中在晚餐摄取碳水化合物,另一组则分布整天摄取,包括早餐。六个月后,晚餐才吃碳水化合物者减重最多,而且胆固醇改善。

专家建议,早餐的碳水化合物与蛋白质的比率,应至少为二比一。

图文撷取自: 联合新闻网元气网 – 世界日报 编译宋凌兰

原文网址:http://health.udn.com/health/story/6037/875364



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