{"id":5433,"date":"2016-09-20T00:00:00","date_gmt":"2016-09-19T16:00:00","guid":{"rendered":"\/\/www.afterroberto.com\/?guid=4c853a7e3125e34356f7f18e7e37ec76"},"modified":"2018-08-22T14:51:10","modified_gmt":"2018-08-22T06:51:10","slug":"%e3%80%90%e7%87%9f%e9%a4%8a%e8%a6%81%e8%ad%98%e3%80%91%e5%a4%a7%e9%96%98%e8%9f%b9%e7%84%a1%e7%bd%aa%ef%bc%81-%e8%86%bd%e5%9b%ba%e9%86%87%e5%85%83%e5%85%87%ef%bc%9a%e9%ab%98%e8%84%82%e9%a3%b2%e9%a3%9f","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e3%80%90%e7%87%9f%e9%a4%8a%e8%a6%81%e8%ad%98%e3%80%91%e5%a4%a7%e9%96%98%e8%9f%b9%e7%84%a1%e7%bd%aa%ef%bc%81-%e8%86%bd%e5%9b%ba%e9%86%87%e5%85%83%e5%85%87%ef%bc%9a%e9%ab%98%e8%84%82%e9%a3%b2%e9%a3%9f\/","title":{"rendered":"\u3010\u71df\u990a\u8981\u8b58\u3011\u5927\u9598\u87f9\u7121\u7f6a\uff01 \u81bd\u56fa\u9187\u5143\u5147\uff1a\u9ad8\u8102\u98f2\u98df"},"content":{"rendered":"

\u3010\u660e\u5831\u5c08\u8a0a\u3011\u51e1\u662f\u300c\u5b63\u7bc0\u9650\u5b9a\u300d\u7684\u98df\u7269\uff0c\u7e3d\u6709\u4e00\u7a2e\u4ee4\u4eba\u96e3\u4ee5\u6297\u62d2\u7684\u9b45\u529b\u3002\u79cb\u98a8\u8d77\uff0c\u53c8\u8e0f\u5165\u5927\u9598\u87f9\u5b63\u3002\u4e0d\u904e\uff0c\u5927\u5bb6\u908a\u5403\u908a\u6703\u64d4\u5fc3\u81bd\u56fa\u9187\u7206\u8868\u3002<\/p>\n

\u5176\u5be6\uff0c\u6211\u5011\u53ef\u4ee5\u4e0d\u518d\u5e36\u7740\u77db\u76fe\u53bb\u5403\u5927\u9598\u87f9\u55ce\uff1f\u7f8e\u570b\u6700\u65b0\u767c\u5e03\u7684\u570b\u6c11\u81b3\u98df\u5efa\u8b70\uff0c\u6216\u8a31\u53ef\u4ee5\u5e36\u7d66\u5927\u5bb6\u65b0\u7684\u555f\u793a\ufe57<\/p>\n

\u7f8e\u6b0a\u5a01\u6307\u5f15\u64a4\u81b3\u98df\u81bd\u56fa\u9187\u4e0a\u9650<\/p>\n

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\u7f8e\u570b\u885b\u751f\u53ca\u516c\u5171\u670d\u52d9\u90e8\uff08United States Department of Health and Human Services\uff0c\u7c21\u7a31HHS\uff09\u3001\u7f8e\u570b\u8fb2\u696d\u90e8\uff08U.S. Department of Agriculture\uff0c\u7c21\u7a31USDA\uff09\u6bcf5\u5e74\u4fbf\u6703\u70ba\u570b\u6c11\u5236\u8a02\u4e00\u4efd\u66f4\u65b0\u7684\u81b3\u98df\u6307\u5f15\uff08Dietary Guidelines for Americans\uff09\uff0c\u6700\u8fd1\u4e00\u6b21\u70ba2015\u5e7412\u6708\u3002<\/p>\n

\u6bcf\u6b21\u66f4\u65b0\u90fd\u7d0d\u5165\u9019\u671f\u9593\u79d1\u7814\u5f97\u51fa\u7684\u6700\u65b0\u7d50\u8ad6\uff0c\u56e0\u6b64\u5176\u6b0a\u5a01\u6027\u53ca\u53c3\u8003\u50f9\u503c\u751a\u9ad8\u3002\u5728\u6700\u65b0\u7684\u6307\u5f15\u4e2d\uff0c\u5176\u4e2d\u6700\u77da\u76ee\u7684\u300c\u8b8a\u52d5\u300d\uff0c\u5c31\u662f\u904e\u5f80\u52a0\u8af8\u65bc\u81b3\u98df\u81bd\u56fa\u9187\u7684\u651d\u53d6\u4e0a\u9650\u6d88\u5931\u4e86\uff01<\/p>\n

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\u809d\u81df\u662f\u8ca0\u8cac\u88fd\u9020\u8eab\u9ad4\u4e2d\uff08\u4ea6\u5373\u8840\u7ba1\u4e2d\uff09\u7684\u81bd\u56fa\u9187\uff0c\u300c\u7522\u91cf\u300d\u4e00\u822c\u5df2\u8db3\u5920\u8eab\u9ad4\u6240\u9700\uff0c\u800c\u6240\u7528\u7684\u539f\u6750\u6599\u5c31\u662f\u98fd\u548c\u8102\u80aa\uff0c\u57fa\u672c\u4e0a\u5df2\u4e0d\u9700\u8981\u984d\u5916\u5f9e\u98f2\u98df\u4e2d\u651d\u53d6\u81bd\u56fa\u9187\u3002<\/p>\n

\u53cd\u5f0f\u8102\u80aa\u5e38\u898b\u65bc\u300c\u842c\u5e74\u6cb9\u300d<\/p>\n

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\u25a0\u71df\u990a\u50f9\u503c<\/p>\n

\u87f9\u8089\u4f4e\u8102 \u7926\u7269\u8cea\u8c50\u5bcc<\/p>\n

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\u6b64\u5916\uff0c\u87f9\u8089\u7684\u7926\u7269\u8cea\u539f\u4f86\u76f8\u7576\u8c50\u5bcc\uff0c100\u514b\u87f9\u8089\u5df2\u63d0\u4f9b231\u6beb\u514b\u9223\u8cea\uff0c\u76f8\u7b49\u65bc3\/4\u676f\u725b\u5976\uff1b\u800c\u7576\u4e2d\u7684\u9435\u8cea\u548c\u92c5\u8cea\u4ea6\u76f8\u7576\u8c50\u5bcc\uff0c\u7279\u5225\u6709\u52a9\u589e\u5f37\u514d\u75ab\u529b\u3002<\/p>\n

\u25a0\u98df\u87f9\u8cbc\u58eb<\/p>\n

\u98df\u83dc\u5e6b\u52a9\u6d88\u5316 \u8591\u8336\u9ad8\u7cd6\u5c11\u98f2<\/p>\n

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2831 3254\u6216\u53ef\u700f\u89bdsjsdiet.sjs.org.hk<\/p>\n

\uff08\u8056\u96c5\u5404\u798f\u7fa4\u6703\u793e\u5340\u71df\u990a\u670d\u52d9\u53ca\u6559\u80b2\u4e2d\u5fc3\uff09\u3002<\/p>\n

\u5982\u679c\u60f3\u65bc\u5927\u9598\u87f9\u5b63\u7bc0\u98df\u5f97\u66f4\u5065\u5eb7\uff0c\u9084\u53ef\u4ee5\u53c3\u8003\u4ee5\u4e0b\u5c0f\u8cbc\u793a\ufe55<\/p>\n

\u25c61. \u9001\u7ca5\u98df\u83dc\uff1a<\/p>\n

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\u25c62. \u907f\u514d\u9ad8\u8102\u98f2\u98df\uff1a<\/p>\n

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\u25c63. \u8591\u8336\u614e\u98f2\uff1a<\/p>\n

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\u25c64. \u75db\u98a8\u614e\u5403\uff1a<\/p>\n

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\u5716\uff1a\u8cc7\u6599\u5716\u7247<\/p>\n

\u7de8\u8f2f\uff1a\u9ad8\u5353\u6021<\/p>\n

feature@mingpao.com<\/a><\/p>\n

\/\/www.afterroberto.com\/wp-content\/uploads\/2017\/07\/44E.jpg;https:\/\/health2.mingpao.com\/ftp\/Health2\/20160920\/diet\/_20vw201.jpg\uff08\u8cc7\u6599\u5716\u7247\uff09;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】凡是「季節限定」的食物，總有一種令人難以抗拒的魅力。秋風起，又踏入大閘蟹季。不過，大家邊吃邊會擔心膽固醇爆表。<\/p>\n

其實，我們可以不再帶着矛盾去吃大閘蟹嗎？美國最新發布的國民膳食建議，或許可以帶給大家新的啟示﹗<\/p>\n

美權威指引撤膳食膽固醇上限<\/p>\n

每一年秋天，像溏心蛋般的橙紅色蟹膏，俘虜無數人的味蕾。不過，當一眾大閘蟹迷拿起蟹腳拆着、吃着時，總有人會發出那溫馨提示﹕「膽固醇要爆表了！」多麼的掃興！<\/p>\n

美國衛生及公共服務部（United States Department of Health and Human Services，簡稱HHS）、美國農業部（U.S. Department of Agriculture，簡稱USDA）每5年便會為國民制訂一份更新的膳食指引（Dietary Guidelines for Americans），最近一次為2015年12月。<\/p>\n

每次更新都納入這期間科研得出的最新結論，因此其權威性及參考價值甚高。在最新的指引中，其中最矚目的「變動」，就是過往加諸於膳食膽固醇的攝取上限消失了！<\/p>\n

這可是他們自摑多年的嘴巴嗎？非也，他們仍然鮮明的表明健康的飲食模式中應該只含小量膽固醇，而取消上限的舉動，大概是希望將大眾（特別是患心血管病的高危一族）的目光由膳食膽固醇轉移至真正的元兇——飽和脂肪和反式脂肪。<\/p>\n

肝臟是負責製造身體中（亦即血管中）的膽固醇，「產量」一般已足夠身體所需，而所用的原材料就是飽和脂肪，基本上已不需要額外從飲食中攝取膽固醇。<\/p>\n

反式脂肪常見於「萬年油」<\/p>\n

反式脂肪在天然食物中不常見，主要來自經過氫化處理成為的固體植物油，或是以高溫重複處理，人稱「萬年油」的製品。不少研究都發現，反式脂肪攝取量的增加，與心血管病的患病率上升有密切關係，其中一個原因是反式脂肪會令血中的低密度脂蛋白（「壞」膽固醇）上升。<\/p>\n

飽和脂肪多出現於動物的內臟、皮層、近腩和骨位置，全脂奶類及奶製品，少數的植物油如棕櫚油和椰子油等。由於膽固醇是肝所造，植物性食物是絕不含膽固醇的。但我們不難發現，膽固醇含量較高的食物，大部分也是高飽和脂肪的食物！現在，美國權威組織集中火力限制飽和脂肪和反式脂肪攝取，乖乖參照指引的話，膽固醇也很難吃得多了！<\/p>\n

蟹類飽和脂肪少<\/p>\n

滄海總有遺珠。有少數食物的膽固醇含量雖高，但飽和脂肪相對較少。蛋黃和海產類（包括蟹類）就是好例子。跟其他食物一樣，均衡而適量就是王道，進食這些食物時實在不必「畏首畏尾」呢！<\/p>\n

■營養價值<\/p>\n

蟹肉低脂 礦物質豐富<\/p>\n

知己知彼，也讓各位蟹迷認識一下大閘蟹的營養價值吧。大閘蟹的蟹肉與其他蟹相若，根據中國疾病預防控制中心轄下營養與食品安全所的營養資料，每100克的蟹肉含有62千卡熱量、11.6克蛋白質、1.2克脂肪，跟蛋白的蛋白質含量相若，比火雞肉還要低脂。<\/p>\n

此外，蟹肉的礦物質原來相當豐富，100克蟹肉已提供231毫克鈣質，相等於3\/4杯牛奶；而當中的鐵質和鋅質亦相當豐富，特別有助增強免疫力。<\/p>\n

■食蟹貼士<\/p>\n

食菜幫助消化 薑茶高糖少飲<\/p>\n

如欲了解更多營養資訊，歡迎致電到<\/p>\n

2831 3254或可瀏覽sjsdiet.sjs.org.hk<\/p>\n

（聖雅各福群會社區營養服務及教育中心）。<\/p>\n

如果想於大閘蟹季節食得更健康，還可以參考以下小貼示﹕<\/p>\n

◆1. 送粥食菜：<\/p>\n

在蟹宴中不妨加入穀類（如粥）及蔬菜，讓適量的碳水化合物和纖維增加飽肚感，也幫助消化；<\/p>\n

◆2. 避免高脂飲食：<\/p>\n

避免同時進食高脂肥肉及煎炸等烹調方法；<\/p>\n

◆3. 薑茶慎飲：<\/p>\n

蟹宴伴以入饌的一般有醋汁和薑茶，糖分可能較高，應適量使用；<\/p>\n

◆4. 痛風慎吃：<\/p>\n

患有痛風症的人士，若正處於病發期，應暫時避免進食，也可諮詢註冊營養師，提供食用分量建議。<\/p>\n

文：聖雅各福群會社區營養服務及教育中心註冊營養師關建慧<\/p>\n

圖：資料圖片<\/p>\n

編輯：高卓怡<\/p>\n

feature@mingpao.com<\/a><\/p>\n

https:\/\/health2.mingpao.com\/ftp\/Health2\/20160920\/diet\/_20vw201.jpg（資料圖片）;<\/inline><\/p>\n","protected":false},"author":2,"featured_media":6011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4],"tags":[136,32,120,137],"class_list":["post-5433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4","tag-136","tag-32","tag-120","tag-137"],"publishpress_future_action":{"enabled":false,"date":"2026-11-22 05:28:47","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/5433"}],"collection":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/comments?post=5433"}],"version-history":[{"count":0,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/5433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media\/6011"}],"wp:attachment":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media?parent=5433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/categories?post=5433"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/tags?post=5433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}