以牛蒡代替白米飯 減輕熱量零負擔

http://www.thewisdom.com.tw/archives/471
以牛蒡代替白米飯 減輕熱量零負擔(圖)

以牛蒡代替白米飯 減輕熱量零負擔

炎熱的夏天,不想出門,又吃不下熱騰騰的白米飯或是湯麵嗎?擔心發胖又不知道該吃什麼的民眾,其實很適合在家自己動手做涼拌小菜來當作清涼的食材,再加上通常涼拌不會有過多的油脂或調味料,對於健康更是最好的選擇。營養師指出,日本常見的小菜「牛蒡」,營養價值高,也具飽足感,可以代替白飯當作主食,輕鬆吃且零負擔,是很好的減重食材。

牛蒡有什麼營養價值呢?台南開業診所營養師林怡君表示,牛蒡營養價值高,屬於根莖類,富含膳食纖維,除了增加飽足感之外,還可以幫助腸胃蠕動、促進消化,可以取代白飯來當作主食,但其澱粉量較高,若是已經食用白飯,千萬不能再以牛蒡當作配菜,否則容易發胖,通常一碗的牛蒡同等於半碗飯,因此想減肥的人不能把牛蒡當成蔬菜來食用,而其中牛蒡的維生素C也具有美白效果。

營養師林怡君指出,針對糖尿病之患者,很適合以牛蒡代替白飯,加上纖維又高,可避免血糖過高,達到降血糖與降血脂的作用;另外,豐富的礦物質具有抗氧化作用,對於癌症患者或是膽固醇偏高的人助益很高。牛蒡可以怎麼料理呢?常見的有牛蒡湯、牛蒡茶或是涼拌牛蒡,但以熱量來說涼拌的熱量會比湯或茶來高。牛蒡湯的料理方式可以添加高麗菜、玉米或是紅蘿蔔來增添風味,促進血液循環、腸胃蠕動,或者消水腫,相當適合久坐的人食用。但是因為牛蒡湯其鉀含量較高,不宜腎臟有問題的人飲用,若是真的想吃,可以先川燙過後,再飲用為佳。

圖文擷取自:(健康醫療網/記者曾楷婷報導)

原文網址:

https://tw.news.yahoo.com/%E4%BB%A5%E7%89%9B%E8%92%A1%E4%BB%A3%E6%9B%BF%E7%99%BD%E7%B1%B3%E9%A3%AF-%E6%B8%9B%E8%BC%95%E7%86%B1%E9%87%8F%E9%9B%B6%E8%B2%A0%E6%93%94-023100463.html



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