# 掌握飲食原則 遠離代謝症候群 No.1 Admin[飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2015年12月24日 點擊數: 2965 ![](https://www.foodno1.com/images/obhealthno1/2015-12/56a51c5390.jpeg) 假如你愛吃油炸食物，小心長期食用恐讓代謝症候群找上門；營養師楊婉伶指出，若血壓過高或腹部腰圍大於等於90公分，或是三酸甘油酯≧150mg/dl、空腹血糖≧100mg/dl以及高密度脂蛋白膽固醇小於40mg/dl，只要符合三項危險因子，就恐有代謝症候群的風險。 **找回健康 從改變飲食習慣開始** 若想擺脫代謝症候群，可從平時飲食習慣改變開始，首先就得先把握**高纖、少油、少鹽和少糖**的飲食原則；楊婉伶營養師表示，像是主食類可以全穀米取代白米，且多食用地瓜葉、西洋芹、牛蒡、青花菜和奇異果等多深色蔬果。 **遠離精緻食物 迎向健康生活** 平時也應盡量避免食用包括豬油、椰子油、雞皮等，甚至餅乾、麵包、蛋糕等精緻類食物，減少攝取過多少飽和脂肪酸及反式脂肪酸，在油脂上，可選擇像是芝麻、杏仁油、橄欖油或芥花油等具有Omega-3多元不飽和脂肪酸，以蒸、煮、炒、涼拌代替油炸方式，較為健康。 另外，像是醃漬物、罐頭食品或味精、海鹽、火鍋料等加工食品都應減量食用，建議一天總含鹽量以不超過5g最佳，才能降低引起高血壓風險；楊婉伶提醒，只要掌握飲食原則，注意份量，配合規律的運動和作息，就能有效遠離代謝症候群找上門。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 蜜棗 ](https://www.foodno1.com/component/tags/tag/%E8%9C%9C%E6%A3%97.html) - [ 南北杏 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E5%8C%97%E6%9D%8F.html) - [ 甜酸菜 ](https://www.foodno1.com/component/tags/tag/%E7%94%9C%E9%85%B8%E8%8F%9C.html) - [ 炒肉片 ](https://www.foodno1.com/component/tags/tag/%E7%82%92%E8%82%89%E7%89%87.html) - [ 炒蝦 ](https://www.foodno1.com/component/tags/tag/%E7%82%92%E8%9D%A6.html) - [ 易煮菜 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE%E8%8F%9C.html) - [ 蝦麵 ](https://www.foodno1.com/component/tags/tag/%E8%9D%A6%E9%BA%B5.html) - [ 冬瓜湯 ](https://www.foodno1.com/component/tags/tag/%E5%86%AC%E7%93%9C%E6%B9%AF.html) - [ 消暑湯 ](https://www.foodno1.com/component/tags/tag/%E6%B6%88%E6%9A%91%E6%B9%AF.html) ### 想煮乜🍲？跟住大家熱門搜尋看，按👇 [3餸1湯](https://www.foodno1.com/foodno1dailyrecipes.html "3餸1湯")[快手菜](https://www.foodno1.com/ch-dishes-menu/light-dishes.html "快手菜，趕時間都煮到")[早餐](https://www.foodno1.com/today_special.html 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[點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5146-85500370beef-steak.html) #### [紫菜 (Laver)](https://www.foodno1.com/855-system/food-zoo/4996-85500220laver.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)190Food No.1 [![紫菜 Laver](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-586d752af48522a5fa4b24b18e4b4ceb.jpg "紫菜 (Laver)")](https://www.foodno1.com/855-system/food-zoo/4996-85500220laver.html) 紫菜質地輕薄，帶鮮海味，常見於湯品、飯糰、粥品及家常配菜之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4996-85500220laver.html) #### [薑汁香煎排骨](https://www.foodno1.com/ch-dishes-menu/pork-type/4585-%E8%96%91%E6%B1%81%E7%84%A6%E9%A6%99%E6%8E%92%E9%AA%A8.html) 九 19, 2025[豬肉料理](https://www.foodno1.com/ch-dishes-menu/pork-type.html)1125YouareChef [![薑汁焦香排骨](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-7aaf4f61729dbc2700813d6e5096d9d9.jpg "薑汁香煎排骨")](https://www.foodno1.com/ch-dishes-menu/pork-type/4585-%E8%96%91%E6%B1%81%E7%84%A6%E9%A6%99%E6%8E%92%E9%AA%A8.html) 📜 薑汁香煎排骨，顧名思義就是結合了薑的辛香與排骨的焦香，是一道充滿鑊氣(鍋氣) 的經典家常菜。這道菜的靈感來自傳統的「豉油王( 醬油)… [點 看 >> 食譜](https://www.foodno1.com/ch-dishes-menu/pork-type/4585-%E8%96%91%E6%B1%81%E7%84%A6%E9%A6%99%E6%8E%92%E9%AA%A8.html) #### [南瓜（Pumpkin）](https://www.foodno1.com/855-system/food-zoo/283-vegetables-library/264-gourds/4669-85500010pumpkin.html) 十二 07, 2025[瓜菜類](https://www.foodno1.com/855-system/food-zoo/283-vegetables-library/264-gourds.html)366Food No.1 [![南瓜 Pumpkin](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-0fdb41ed0da251c0c25e3dfc18b9aacc.jpg "南瓜（Pumpkin）")](https://www.foodno1.com/855-system/food-zoo/283-vegetables-library/264-gourds/4669-85500010pumpkin.html) 🎃 南瓜（Pumpkin） 金黃 × 粉糯 × 有家味的暖心食材 南瓜色澤金黃，煮熟後口感粉糯帶甜味，係好多家常湯品、粥品同焗飯嘅常客， 食起上嚟有一種特別嘅「暖笠笠家常感」。 ① 食材基本資料 🧂 名稱／分類… [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/283-vegetables-library/264-gourds/4669-85500010pumpkin.html) #### [花菇黨參紅棗雞湯（健脾益氣、補血安神）](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5273-5273seasonal-soup.html) 三 22, 2026[季節養生湯](https://www.foodno1.com/all-soup-daquan/seasonal-soup.html)446Food No.1 [![花菇黨參紅棗雞湯](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-ba786a0d1ccd15d1ad71aaa0b05f0d35.jpg "花菇黨參紅棗雞湯（健脾益氣、補血安神）")](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5273-5273seasonal-soup.html) 花菇黨參紅棗雞湯——健脾益氣、補血安神的家常滋養湯水 (Shiitake, Codonopsis, Red Date and Chicken Soup) 【煮對食啱】本道湯水 855 密碼拆解： 8味原素 五行 五色 對應食材… [點 看 >> 食譜](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5273-5273seasonal-soup.html) #### [綠豆 (Mung Bean)](https://www.foodno1.com/855-system/food-zoo/4813-85500046mung-bean.html) 三 15, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)215Food No.1 [![綠豆 Mung Bean](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-9de3e900fb927c8ff6e92d8dd954c1f9.jpg "綠豆 (Mung Bean)")](https://www.foodno1.com/855-system/food-zoo/4813-85500046mung-bean.html) 🫘 綠豆 (Mung Bean) 夏季解暑王 × 清熱解毒 × 排毒利尿 綠豆係極佳嘅清熱消暑食材。喺 NFW 飲食邏輯中，佢具有強大嘅清熱解毒、利水消腫功用，能有效排除體內暑氣同毒素，係維持夏季健康嘅必備食材。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4813-85500046mung-bean.html) #### [雞柳 (Chicken tenderloin)](https://www.foodno1.com/855-system/food-zoo/5139-85500363chicken-tenderloin.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)206Food No.1 [![雞柳 Chicken tenderloin](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-7d8ffee7bb1596e95d9140673c6a3179.jpg "雞柳 (Chicken tenderloin)")](https://www.foodno1.com/855-system/food-zoo/5139-85500363chicken-tenderloin.html) 雞柳肉質細嫩柔軟，味道清淡易入味，常見於快炒、炸物、串燒及家常小菜料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5139-85500363chicken-tenderloin.html) #### [蓮藕綠豆章魚湯 (清熱解毒、健脾養胃)](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5298-5298seasonal-soup.html) 三 23, 2026[季節養生湯](https://www.foodno1.com/all-soup-daquan/seasonal-soup.html)474Food No.1 [![蓮藕綠豆章魚湯](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-28429b4eb7ffce9a892e0dc116cc66d5.jpg "蓮藕綠豆章魚湯 (清熱解毒、健脾養胃)")](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5298-5298seasonal-soup.html) 蓮藕綠豆章魚湯屬夏季清熱解毒兼健脾養胃湯水，特別適合天氣炎熱、容易感到悶熱、口乾或胃口一般的人士。蓮藕清甜生津，綠豆清熱解毒，章魚鮮香健脾，配搭後湯味清爽中帶鮮甜，是夏日非常實用的家常老火湯之一。… [點 看 >> 食譜](https://www.foodno1.com/all-soup-daquan/seasonal-soup/5298-5298seasonal-soup.html)