還在問一天能吃幾顆蛋?專業營養師:比起控制數量,料理方式更重要...

2016-02-17 11:52

? 人氣

4
 

最後,營養師還是要提醒大家,雖然目前膽固醇、TMAO的問題與雞蛋沒關係,但凡事都是適量就好,健康人每天吃一顆是ok的,高血膽固醇或高血脂症患者就請諮詢您的臨床營養師。

[啟動LINE推播] 每日重大新聞通知

此外,最重要的是怎麼煮蛋!!雞蛋是一種很會吸油的食物,水煮蛋、蒸蛋、蛋花湯都可以減少過多的油脂攝取;若希望得到鬆軟可口的炒蛋,可於蛋液加少許水或高湯輕柔攪拌後再炒,或者,可於快熟時關火,利用鍋子的餘溫將蛋炒熟;煎荷包蛋時,避免火太大讓油脂裂解,切記用小火慢煎。

「蛋」在日常飲食中佔有極重要的地位,只要掌握每日適量健康的烹調要訣,人人都能輕鬆擁有好吃且經濟實惠的「蛋」式營養。

參考文獻:

台灣地區食品營養成分資料庫(新版)  

Bennion and Warren, 1993. Temperature and its effect on egg size in the domestic fowl. Poult Sci 12:69–82.

Yi et al., 2014. Genetic analysis for dynamic changes of egg weight in 2 chicken lines. Poult Sci 93:2963–9.

Dawber et al., 1982. Eggs, serum cholesterol, and coronary heart disease. Am. J. Clin. Nutr 36:617–25.

Imamura et al., 2009. Generalizability of dietary patterns associated with incidence of type 2 diabetes mellitus. Am. J. Clin. Nutr. 90:1075–83.

Sasazuki et al., 2001. Case-control study of nonfatal myocardial infarction in relation to selected foods in Japanese men and women. Jpn. Circ. J. 65:200–6.

Rong et al., 2013. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ doi: http://dx.doi.org/10.1136/bmj.e8539.

Djoussé et al., 2016. Egg consumption and risk of type 2 diabetes: a meta-analysis of prospective studies. Am J Clin Nutr doi: 10.3945/ajcn.115.119933.

撰文/Dr.jim為台北醫學大學保健營養學系博士候選人
本圖/文經授權轉載自好食課
(原標題:【Dr. Jim的營養資訊專欄】蛋事,這樣吃真的沒問題嗎?)

關鍵字:
風傳媒歡迎各界分享發聲,來稿請寄至 opinion@storm.mg

本週最多人贊助文章