【整色整水好易肥-醬料大揭秘】- 營養生Negimen





【整色整水好易肥-醬料大揭秘】無論中餐或者西餐都會用上不同形形式式的醬料,醬料一來可以為餸菜添加美味之外,也可以令菜式看上去更吸引,食慾大增。但要留意的是,很多的包裝醬料都添加了大量的鹽和油份,不知不覺就很容易跌入健康陷阱。


中式小菜變化多端,除了每個家庭必備的醬油和蠔油外,蝦醬、南乳醬、XO醬、豆瓣醬也是常用到的醬料。雖然煮菜的鹽用了醬料來代替,但其實醬料的鹽份很高,一湯匙的豆瓣醬已經有860mg鹽分,已經差不多是成年人建議每天鈉攝取量上限的一半。長期鈉攝取過多會增加高血壓、中風、水腫、腎臟病、心血管疾病的風險。


另外,很多我們在吃西餐時常見到的沙律醬例如千島醬和蛋黃醬都是一些高脂的醬料。雖然肉眼看不到其中的油分,但其實在製作過程中添加了大量的油另其口感更滑溜、更容易在麵包上塗開。


所以我們在外用餐時,記得要要求醬汁另上,不要選擇一些預先拌好的沙律或者含大量醬汁的餸菜。在家時,多用天然調味料,例如黑胡椒、香草、蒜鹽等等,這樣就能避免在用餐是攝入過量的脂肪和鈉質,避免這些健康陷阱。


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【Sauces healthy trap】Different types of sauces are used in both Chinese and Western cuisines. Adding sauces during cooking can enhance the flavour, and also make the dishes look more attractive, which can increase the appetite. But you should be aware that many packaged sauces are added with a large amount of sodium and oil, and you may fall into this health trap easily without noticing.


There are various styles in Chinese cuisine. In addition to soy sauce and oyster sauce that are commonly used at home, shrimp paste, chili bean sauce, XO sauce, and red bean curd paste are also used in chinese cuisines. Although salt is substituted by sauces as seasonings, the sodium content is high. One tablespoon of chili bean paste contains 860 mg of salt, which is almost half of the recommended daily sodium intake for adults. In a long term, excessive sodium intake increases the risk of high blood pressure, stroke, edema, kidney disease, and cardiovascular diseases.


In addition, salad dressings such as Thousand Island sauce and mayonnaise which are commonly used in western cuisines, are high in fat and calories. A large amount of oil is added during processing in order to achieve a smooth texture and easier to spread.


When we dine out, remember to ask for the sauce to be served on the side, and avoid pre-mixed salads or dishes with a large amount of sauce. At home, natural seasonings such as black pepper, vanilla, garlic salt, etc. are more recommended, therefore you can avoid excessive intake of fat and sodium from the diet.



Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.


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