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彭鈺雯
健康知識|邀訪專家:此文與飛高糕合作
健康知識|邀訪專家:此文與飛高糕合作
健康知識|邀訪專家:此文與飛高糕合作
By
彭鈺雯
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// 選擇天然無添加食品:高敏敏營養師分享「自煮生活」小撇步,有機、吃得到原味更健康!// 現代人因工作繁忙而經常外食,不僅可能造成營養不均、攝取過多的油脂和鈉,也容易因為不清楚食材的來源與製作流程,將「不健康」的物質全都吃下肚。 為了傳遞正確的專業知識,高敏敏營養師就時常透過臉書分享她的廚娘生活,去年年底也出版了個人著作《運動食代:營養師的運動飲食筆記》,藉由簡單易懂的方式,讓大眾開始正視關於「吃」這件既微小卻重要的事! [根據需求調整飲食補充] 高敏敏營養師分享,午餐外食是一般上班族較難以避免的情形,因此她通常會親自準備早餐或是晚餐來替家人補足缺乏的營養。常見的早餐組合像是提供能量的澱粉類──蘿蔔糕、一顆蛋〈可以是煎蛋或水煮蛋〉,再搭上一杯充滿膳食纖維的蔬果汁──紅、綠拿鐵飲;晚餐的話,也會熬煮蔬菜湯,補足外食所缺乏的蔬菜量。 如果家中有長輩的話,則推薦使用葉菜類、瓜類、茄子等好入口的蔬菜變換搭配。年長者所需要的鈣質也可以經由在早餐中加入起司片,或是將牛奶加入濃湯之中等方式,將奶製品完美融入日常料理之中。 [食材調配的挑選原則分享] 1. 冰箱常備食材 通常,高敏敏營養師會在每周定期至果菜市場採買一整周所需要的食材,除了當季時令的蔬果外,比較耐放的筊白筍、玉米筍、杏鮑菇,還有能夠在蔬果汁中扮演重要調味角色的蘋果,也經常在她的必買清單之中。 2. 選擇無添加物的食品 身為營養師,家人的飲食一直都是她特別留意的部分,凡是採買食品,都會盡量尋找有信譽的品牌,並且留意外包裝標示是否為無添加物、無防腐劑、無人工香料等,寧願選擇保存期限較短的,也不希望買到對健康有疑慮的商品。 她建議大家在購買前,可以先翻到背面查看營養標示表,選擇成分較單純的商品,例如常見的鮮乳,其實主要原料就只有生乳、水,如果除了這兩者外還添加許多其他成分,那就是調味乳而非天然的鮮奶囉! 3. 注重食品原味與清淡調味 此外,高敏敏營養師也相當注重「食物原味」,尤其是在今年四月,她正式成為一名母親,不僅對於食材的把關更加嚴謹,更希望女兒能夠和大人一同享用餐食,因此除了在選擇料理方式時,會避免過度油炸、油煎外,也會改以蒸、煮、烤的方式,以防止烹調過久失去食物本身的營養素。 另外在挑選食品時,她也會偏好挑選不過度調味、可以吃到食物原味的健康的商品,像日前她在臉書中分享的蘿蔔糕,就真切地吃得到的天然蘿蔔味和蘿蔔絲,讓她直呼終於找到家人心中的蘿蔔糕了! 高敏敏營養師笑說,人偶爾都會有想要發懶的時候,因此在冰箱中通常都會準備一、兩樣像是蘿蔔糕這樣的「快速料理」食品,不論是當作早餐、點心還是宵夜都很方便!也許有些人會擔心這樣是否會不健康,「但其實只要在購買前,就先仔細選擇天然無添加的商品,就沒問題了。」 不過,在貼文中,高敏敏營養師也特別提醒,在煎蘿蔔糕時,一定要記得不要烹煮過久,只需要抹少許的油於鍋底,並且煎至兩面金黃即可,過度焦褐雖然口感較香酥,但極有可能會產生有害身體的致癌物質喔! 自煮生活看似困難,但只要認真執行一陣子後,會發現身體狀況和體態都會因而變得更加輕盈健康。最後高敏敏營養師也和大家分享幾個這些日子來所摸索出的主婦小撇步,只要跟著她這樣做,就能確保在食物保鮮期完食,吃到最健康鮮甜的原味: 1. 定期定量購買,切勿囤積過多吃不完的食材 2. 適當分裝分類,做足保鮮工作更健康 3. 表列庫存清單,歸納儲藏先進先出 看完這篇的大家,也一起跟著高敏敏營養師的腳步,加入安心又營養的「自煮生活」,守護家人的飲食健康吧! 本文刊載於:女子學 https://reurl.cc/E7nKDk
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彭鈺雯
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Published: Mar 22nd 2020
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