--- title: "三餐「老外」　天天增「纖」怎麼吃？ - FoodNo1.com" description: "蔬菜吃得少會導致膳食纖維攝取不足，其實吃夠蔬菜除了補充纖維外對減重而言還有更多的好處呢！正確的飲食習慣可維持健康、帶給身體活力，簡單..." url: "https://www.foodno1.com/all-soup-daquan/handysoup/3553-2017-08-13-15-00-37.html" date: "2026-06-26T23:30:36+00:00" language: "zh-TW" --- # 三餐「老外」 天天增「纖」怎麼吃？ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年8月11日 點擊數: 3168 ![](https://www.foodno1.com/images/obhealthno1/2017-08/bf53ce53ff.jpeg) 城市人普遍蔬菜吃得少，加上外食方便，三餐都是外食的”老外”也不少，常聽到的外食組合包含：牛肉麵、滷肉飯、便當(小菜非蔬菜)、水餃…等，加起來一整天蔬菜量可能連一碗都不到。蔬菜吃得少會導致膳食纖維攝取不足，其實吃夠蔬菜除了補充纖維外對減重而言還有更多的好處呢！ 正確的飲食習慣可維持健康、帶給身體活力，簡單的每天三蔬二果相信您一定也能做到！ **蔬菜體積大、熱量低 可產生視覺上的飽足感** 賴羿如營養師表示，100g蔬菜平均大約25大卡，而100g白飯約140大卡、豬肉約150大卡，熱量差了6、7倍，且現在的人習慣吃固定”份量”的食物；而不是固定”熱量” 的食物，減重的人最怕食物看起來吃不飽，且若已經有這樣的想法那就會真的容易吃不飽了！因此善用蔬菜低熱量、體積大的優點產生視覺飽足感也是很重要的。 雖然已有飽足感，也不要忘了身體所需的營養也要夠， 「生菜」的蓬鬆的質地會讓人覺得吃了很多蔬菜，但其實生菜要達到一份蔬菜(100g)的量會比較多，如豆苗大約要1碗半才是一份，蔬菜煮過後會縮水，若要以生菜當蔬菜來源，記得要吃到大約熟菜的兩倍量，控制熱量同時也要注意營養均衡才是最重要的！ **膳食纖維可延緩食物吸收速度、降低食物升糖指數** 膳食纖維對減重而言，最首要的好處還是可減緩胃排空速度，增加飽足感。此外也因膳食纖維可延緩食物吸收速度、降低食物升糖指數，所以餐後血糖較穩定不會急速上升，進而減少胰島素大量分泌、降低脂肪合成。另外膳食纖維可促進腸道蠕動、增加糞便體積、維持腸道好菌生長，減少糞便在腸道中停留的時間而預防便祕。一般建議膳食纖維每天需攝取25-35克，其實補充纖維除了多吃蔬菜外，也可藉由以全穀類取代主食、每天適量水果來達成。 賴羿如營養師表示，蔬菜含多種維生素、礦物質(如：葉酸、維生素E、鉀、鎂、鈣等)，可維持人體正常代謝，另外蔬菜也含有許多有生物效應的植化素，如：類黃酮、類胡蘿蔔素、多酚類等，每種不同顏色的蔬果營養價值也不太相同，因此要均衡攝取各種對身體有利的物質，就需要天天吃到五色蔬果(紅、綠、白、橘黃、藍紫)，維持身體活力、達到保健功效。（文章授權提供／優活健康網） - [ 糖水 ](https://www.foodno1.com/component/tags/tag/%E7%B3%96%E6%B0%B4.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 今晚食乜 ](https://www.foodno1.com/component/tags/tag/%E4%BB%8A%E6%99%9A%E9%A3%9F%E4%B9%9C.html) - [ 烹飪教學 ](https://www.foodno1.com/component/tags/tag/%E7%83%B9%E9%A3%AA%E6%95%99%E5%AD%B8.html) - [ 低糖甜品 ](https://www.foodno1.com/component/tags/tag/%E4%BD%8E%E7%B3%96%E7%94%9C%E5%93%81.html) - [ 🧱土 ](https://www.foodno1.com/component/tags/tag/earth-element.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/all-soup-daquan/handysoup/3553-2017-08-13-15-00-37.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "湯水泉", "item": "https://www.foodno1.com/all-soup-daquan.html" }, { "@type": "ListItem", "position": 3, "name": "簡易湯", "item": "https://www.foodno1.com/all-soup-daquan/handysoup.html" }, { "@type": "ListItem", "position": 4, "name": "保健養生", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "飲食健康", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 6, "name": "三餐「老外」　天天增「纖」怎麼吃？", "item": "https://www.foodno1.com/all-soup-daquan/handysoup/3553-2017-08-13-15-00-37.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "三餐「老外」　天天增「纖」怎麼吃？", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 蔬菜, 膳食纖維, 升糖指數, 賴羿如, 胰島素, 類黃酮", "recipeCuisine": "中式料理", "recipeCategory": "三餐「老外」　天天增「纖」怎麼吃？", "video": { "@type": "VideoObject", "name": "三餐「老外」　天天增「纖」怎麼吃？", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/all-soup-daquan/handysoup/3553-2017-08-13-15-00-37.html?markdown=1", "uploadDate": "2017-08-11T03:02:56-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-08-11T03:02:56-04:00", "dateCreated": "2017-08-11T03:02:56-04:00", "dateModified": "2017-08-11T03:02:56-04:00" } ```