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【澱粉蔬菜對換表?】

首次中藥師體質分析及營養師健康諮詢

〖HK$280〗


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①【獨家】中藥師體質分析+即場茶療體驗 (原價:HK$480)

② 營養師健康諮詢乙次 (原價:HK$550)


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【澱粉蔬菜對換表】

入秋之後,會很容易不自覺地吃多了澱粉質。除了粉、麵和飯之外,澱粉類蔬菜亦常被視作替代品之一。可能大家會問:吃了蕃薯或薯仔,需要減少飯量嗎?份量又應該如何估算?今天來教教大家吧!


以半碗飯來計算,可以2.5個雞蛋大小的蕃薯、薯仔或南瓜代替,但比粉、麵或飯含有更多礦物質及維他命。但注意的是,栗子屬高澱粉質食物,所以當作小食的話,建議份量約為5粒,避免過飽。


提提大家,雖然澱粉蔬菜比飯麵含更多微量營養素,但其纖維和抗性澱粉含量亦較高,容易令人脹氣或消化不良,不建議完全代替飯麵等主食。


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Conversion list for starchy vegetable

It is very likely for us to consume a larger portion starting from autumn when it starts to get cold. Apart from common sources of carbohydrate like noodles and rice, starchy vegetables are usual substitutes for grains. Some may ask whether we should consume less amount of rice due to the intake of sweet potato or potato, or how to estimate the amount. Let's share some tips with you!


For example, half bowl of rice can be replaced by 2.5 pieces of egg-sized sweet potato, potato, or pumpkin. Those starchy vegetables also provide more minerals and vitamins. However, the carbohydrate content of chestnuts is much higher, thus 5 pieces of chestnuts are suggested as a snack which less likely affects your appetite for a meal.


Here is a friendly reminder that although starchy vegetables consist of more micronutrients than grains, the content of dietary fiber and resistant starch are also higher, which easily results in bloating or digestive problems. Therefore, it is not suggested to entirely substitute grains.



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