中秋月圓身材不要圓 嘉醫營養師教你333健康烤肉
2022-09-10 記者陳宜琳/嘉義報導
嘉義醫院營養師建議，中秋烤肉333、運動333，讓中秋健康又快樂（圖：嘉義醫院提供）
中秋佳節應景活動非烤肉莫屬，國健署建議333烤肉原則：「多蔬果、多喝水、多運動！少油鹽、少紅肉、少醬料！去肉皮、去奶油、去焦黑！」。當季食材最新鮮，增加5色蔬果，減少加工肉品和紅肉，去除肥肉、皮、與去除燒焦的部份。利用蔥、薑、蒜甚至是柚子果肉自製烤肉醬，讓天然辛香料與柚香取代醬油與調味料的用量。
雖一年烤肉活動次數不多，但研究發現，肉類油脂加上高溫炭火，會讓致癌物甲醛、苯及乙醛的濃度大幅上升，PM 2.5濃度增加容易危害肺部。烤肉除了使用鋁箔隔絕火源與油脂，也能多選富含β-胡蘿蔔素、黏多醣、OMEGA-3脂肪酸、維生素C的食材，例如：南瓜、山藥、紅蘿蔔、鮭魚、秋刀魚、鮪魚、芭樂、柚子、奇異果等，有助提升上呼吸道抵抗力。
嘉義醫院營養師建議，中秋烤肉333、運動333，讓中秋健康又快樂（圖：嘉義醫院提供）
烤肉、吃月餅，搭配柚子不只去油解膩，補充纖維與維他命C，真是一舉多得。好吃的柚子，通常不知不覺一下子吃了快1顆，甚至1顆以上，實在是甜美多汁啊。嘉義醫院營養師提醒朋友們，一份1/4顆文旦熱量約為60大卡，維生素C亦達一日最低建議量100mg，當屬富含膳食纖維和維他命C的優質水果。但有服用慢性藥物期間都要儘量避免攝取，以避免藥物交互作用。另外體重管理、需控制血糖及腎臟病友們，最多一天2份為限，以免造成負擔。
吃吃喝喝搭配無糖茶飲與運動可以避免月圓人亦圓的機會。中秋烤肉333，運動也要333，「每週至少運動3次，每次至少運動30分鐘，且每次運動後的心跳速率達到每分鐘130次以上」。如果無法達成，維持低強度運動習慣，讓中秋健康又快樂。
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