dfefew: 元宵裡的健康學問:首選果仁芝麻餡趁熱吃才助消化

元宵裡的健康學問:首選果仁芝麻餡趁熱吃才助消化


1 Feb 2023 at 12:32am
 春節剛過,元宵節又熱鬧登場了,元宵的話題也隨之活躍起來,湯圓和元宵的營養怎麼樣?無糖元宵糖尿病病人能吃嗎?雖然這都是老生常談的問題,但應景的話還是要說一說。

6個元宵=1碗米飯。簡單地說,湯圓和元宵是一種以糯米和糖為主的食品,除了精白糯米粉含有大量澱粉之外,餡料中糖分也不少。所以,從歸類來看,它應當算是一種主食。這類食品是用糯米來做的,而且是非常精細的糯米粉,纖維非常少,屬於精白主食,不屬於粗糧。所以,第一個建議是,吃湯圓和元宵,一定要相應減少主食的數量。

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  當天少吃肉和油。湯圓和元宵的餡料當中不僅僅有糖,更含有相當不少的固態油脂。南方傳統的湯圓餡料是用豬油來做的,用豬油加肉做咸湯圓,用豬油加上各種果仁做甜湯圓。後來又有人開發了用黃油的產品,但它的飽和脂肪含量更甚於豬油。近年來人們常用植物奶油,即氫化植物油產品替代黃油和豬油,但這種產品帶來的健康效果,要比豬油和黃油更差。一口大餡湯圓中,差不多就有1/3—1/2是油脂。吃3個湯圓,就相當於吃1盤炒菜的油。所以,第二個建議是,如果吃湯圓,當餐或當日一定要少吃點油。

  首選果仁芝麻餡。餡料中也有些好東西,那就是芝麻、花生和各種堅果仁,還有豆沙。堅果類原料營養價值較高,豆沙也含不少蛋白質和礦物質。相比之下,巧克力餡的營養價值最低。其中可可粉含量較少,很可能放的是代可可脂和巧克力味的香精。奶油餡的湯圓也有類似的問題。至於鹹肉餡的湯圓,油脂更多。所以,第三個建議是,優先選擇果仁、芝麻、豆沙等餡料的湯圓。

涼了再吃難消化。元宵和湯圓略有不同,元宵用乾粉滾製而成,餡較小,粉較多,煮出來很實在,又容易硬心。而湯圓用糯米粉燙揉後的濕粉包成,通常餡較大,煮出來柔軟細膩。本來糯米粉就黏膩,元宵比湯圓更難消化一些;但對於消化脂肪有困難的人來說,湯圓更麻煩一些。所以,第四個建議是,湯圓最好是熱著吃。冷後更難消化。吃湯圓時還要慢一點,細細嚼,以免胃不舒服。

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  無糖不等於低熱量。很多醣尿病病人對無糖元宵感興趣,覺得沒有糖就可以放心吃了。還有些減肥者也挑選無糖元宵。其實,無糖並不意味著低熱量,也不意味著低血糖反應。因為元宵中的糯米粉升高血糖非常快,和白糖相差無幾。哪怕沒有加糖,吃它也一樣不利於控制血糖,所以糖尿病病人要十分小心。再說,裡面沒有糖不等於少放油,那麼多的飽和脂肪酸,甚至還有反式脂肪酸,對控制血脂不利,對減肥也沒什麼幫助。所以,第五個建議是,如果擔心其中的糖和油,只要少吃就好了,不要迷信無糖產品。

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