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2022年10月22日

【素肉真的比較健康？】

【營養茶療月費計劃】


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【素肉真的比較健康？】


現在越來越多人注重健康，改以素肉代替動物肉類。素肉主要是由大豆蛋白、糙米蛋白、馬鈴薯澱粉等等經過加工及調味而成。有些素肉會增添甜菜汁或豆科植物中的血基質令它們顔色更像真實肉類，亦會增添油如葵花油和椰子油令口感更像真實。部分品牌的素肉在添加營養後，當中的礦物質如鐵、鋅、鈣含量甚至比真實肉類還要高。


在上面的對比中，我們可見素漢堡的熱量和蛋白質都跟牛肉漢堡差不多。但跟牛肉漢堡相比，素漢堡的脂肪較少，而且不含膽固醇，亦含牛肉漢堡裏沒有的膳食纖維，更有利健康。可是，一般爲了調味，素肉都會添加鈉，所以如果大量進食很容易過量吸收鈉。


至於素肉是否比真實肉類更健康就要視乎很多因素，例如烹調方法和進食分量。我們建議在進食素肉後可補充素肉缺乏或含量較少的營養素，包括維他命C、D和鐵質等，而在進食適當分量的前提下，素肉或許可以成爲取代真實肉類的健康食品。


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【Is vegetarian meat really healthier？】


Nowadays, more and more people pay attention to their health and replace animal meat with vegetarian meat. Vegetarian meat is mainly processed and seasoned from soybean protein, brown rice protein, potato starch, etc. Some vegetarian meats have beet juice or heme from legumes added to make them look more like real meat, and oils like sunflower and coconut oil to make them taste more authentic. Some brands of vegetarian meat are even higher in minerals such as iron, zinc, and calcium than real meat after adding additives and nutrients.


In the diagram above, we can see that the calories and protein of the vegetarian patties are similar to that of beef burger patties. But when compared to beef burgers, vegetarian burgers contain less fat with no cholesterol at all, but dietary fibre, which is not found in beef burgers, making them more healthy. However, vegetarian meats are generally added with sodium for seasoning, so it is easy to over-absorb sodium if you eat a lot.


Whether vegetarian meat is healthier than real meat depends on many factors, such as cooking method and serving size. We suggest that after eating vegetarian meat, nutrients that are lacking or less in content in vegetarian meat can be supplemented, including vitamins C, D and iron. Under the premise of consuming an appropriate amount, vegetarian meat may become a healthy food to replace authentic meat.


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