慶端午健康不超「粽」 營養師教你7撇步
2022-06-03 記者莊兆暉／台南報導
說到端午節就不得不提應景美食粽子啦，但用糯米包製的粽子加上多脂多糖餡料，熱量相當高，一顆就將近5、600大卡，不只吃多造成肥胖，對於慢性病、三高患者還是一大負擔，營養師也特別分享7個小撇步，讓民眾享受美食同時、也能兼顧健康。
粽子熱量高，怎麼吃才健康，營養師報你知。(翻攝照)
柳營奇美醫院營養科營養師莫謹蓮表示，市面上的粽子從選米、內餡，到炒料用的油都很重要，為了有足夠香氣，大多使用豬油爆香，而豬油、五花肉、油花較豐富的梅花肉等都是飽和脂肪，一旦食用過多，容易增加血中總膽固醇以及低密度脂蛋白，長期下來這些游離脂肪酸會破壞血管壁形成斑塊，導致血管壁變得狹窄，血液不易通過血管，進而增加心血管疾病的發生率。
營養師教你7撇步，享受美食不超重。(柳營奇美提供)
莫謹蓮說，糯米特性為烹煮後較黏，不易人體消化，故食用過多時容易會有脹氣等腸胃道不適症狀，且升醣指數高，糖尿病患者也要特別注意；粽子的部分配料都會先用鹽水煮過後再進行乾燥，屬於鈉含量較高食品，如果再加上醬料，就會有鈉攝取過多的問題，造成水分滯留體內引起水腫，嚴重時甚至會影響睡眠品質。
常見粽子熱量列表。(柳營奇美提供)
那該怎麼吃才健康？莫謹蓮也提到以下幾個撇步：
一、餐前青菜來一碗：蔬菜中的膳食纖維不僅可延緩血糖上升的速度，還可以增加飽足感及促進腸道蠕動，外食的族群可選擇燙青菜，並跟店家說不要淋肉燥醬汁，也是一種簡單的方法！
二、餐後水果不可少：疫情之下的我們都需要提身自身免疫力來抵抗外界病毒，水果中含有豐富的維生素，可提升我們的抵抗力！
三、一天一顆不要多：因為粽子熱量較高，且每年的粽子日新月異都在比誰更有創意，內容物都越包越多，粽子越包越大，導致熱量過多，所以建議每日一顆就好囉。
四、小巧玲瓏熱量少：傳統市場內有許多小粽子，若可以選擇的話，建議可挑選小粽子吃，熱量負擔就比較不會這麼大！
五、高纖五穀營養高：現在養身的風氣越來越多，會有許多五花八門的粽子出現，建議可選擇五穀粽來吃，不僅有穀類天然的膳食纖維，還有豐富的維生素B群唷。
六、肥肉跟他說掰掰：把肥肉挑掉不吃，減少飽和脂肪酸的攝取！
七、減少沾醬風味佳：降低鈉含量攝取，減少腎臟負擔！
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