--- title: "暗藏「餡」阱！　健康潤餅聰明選 - FoodNo1.com" description: "薄薄的潤餅皮搭配大量的蔬菜內餡，常會讓人覺得是熱量較低的輕食，但市售的潤餅可能暗藏著高油、高糖的「餡」阱！ 自製健康潤餅6撇步建議民眾可以購買潤餅皮回家包，不僅可以吃得健康美味，還能增添團聚的熱鬧氛圍..." url: "https://www.foodno1.com/ch-dishes-menu/seafood-type/3472-2017-04-04-15-00-15.html" date: "2026-06-12T22:08:00+00:00" language: "zh-TW" --- # 暗藏「餡」阱！ 健康潤餅聰明選 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年4月04日 點擊數: 2272 ![](https://www.foodno1.com/images/obhealthno1/2017-04/34d61d9438.jpeg) 薄薄的潤餅皮搭配大量的蔬菜內餡，常會讓人覺得是熱量較低的輕食，但市售的潤餅可能暗藏著高油、高糖的「餡」阱！ **自製健康潤餅6撇步** 建議民眾可以購買潤餅皮回家包，不僅可以吃得健康美味，還能增添團聚的熱鬧氛圍。自製健康潤餅小撇步如下： 1\. 選擇全麥餅皮：可增加纖維質的攝取。 2\. 減少食用油量：避免油炸物，並以少油或川燙方式烹調。 3\. 內餡以蔬菜為主：使用當季盛產蔬菜。 4\. 以瘦肉及黃豆製品做為蛋白質來源：選擇里肌肉或雞肉絲、豆干等優質蛋白質食物。 5\. 新鮮堅果取代花生粉：可使用杏仁、核桃碎粒或黑、白芝麻粒等堅果取代。 6\. 天然調味料取代糖粉：選擇蔥、薑、蒜、香菜、辣椒、檸檬汁等天然食材調味，也可依自己喜好加入泡菜或使用咖哩粉、義大利香料烹調，做出不同風味的潤餅。自己製作潤餅不僅變化多樣，熱量還能比市售潤餅降低約100~150大卡。 **選購潤餅6原則** 但現代人普遍生活忙碌，家庭人口少，若沒時間在家自行製作潤餅，在外購買時該如何選擇呢？購買前可注意以下6點： 1. 不選擇加工食物（如香腸、榨菜、菜脯⋯等）。 2. 選擇瘦肉，避免油炸及高脂肪食物（如五花肉、紅糟肉、蛋酥⋯等）。 3. 選擇蔬菜量多的店家。 4. 告知店家減少花生粉、糖粉用量。 5. 潤餅皮若顏色過白、有異味、Q彈不易破，可能有添加工業用漂白劑-吊白塊。 6. 製作過程及環境是否乾淨衛生。只要把握少加工、少油、少糖、高纖維的原則，就能吃出健康無負擔的美味潤餅！ - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 雞腳 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E%E8%85%B3.html) - [ 高蛋白 ](https://www.foodno1.com/component/tags/tag/%E9%AB%98%E8%9B%8B%E7%99%BD.html) - [ 養生小食 ](https://www.foodno1.com/component/tags/tag/%E9%A4%8A%E7%94%9F%E5%B0%8F%E9%A3%9F.html) - [ 清熱解暑 ](https://www.foodno1.com/component/tags/tag/%E6%B8%85%E7%86%B1%E8%A7%A3%E6%9A%91.html) - [ 家常小炒 ](https://www.foodno1.com/component/tags/tag/%E5%AE%B6%E5%B8%B8%E5%B0%8F%E7%82%92.html) - [ 豬扒麵 ](https://www.foodno1.com/component/tags/tag/%E8%B1%AC%E6%89%92%E9%BA%B5.html) - [ 白菜仔 ](https://www.foodno1.com/component/tags/tag/%E7%99%BD%E8%8F%9C%E4%BB%94.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/ch-dishes-menu/seafood-type/3472-2017-04-04-15-00-15.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": "《家的味道·食譜》", "item": "https://www.foodno1.com/ch-dishes-menu.html" }, { "@type": "ListItem", "position": 3, "name": "海鮮食譜", "item": "https://www.foodno1.com/ch-dishes-menu/seafood-type.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": "暗藏「餡」阱！　健康潤餅聰明選", "item": "https://www.foodno1.com/ch-dishes-menu/seafood-type/3472-2017-04-04-15-00-15.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "暗藏「餡」阱！　健康潤餅聰明選", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食物, 清明節, 潤餅, 熱量, 高油, 高糖, 加工食物, 天然調味料", "recipeCuisine": "中式料理", "recipeCategory": "暗藏「餡」阱！　健康潤餅聰明選", "video": { "@type": "VideoObject", "name": "暗藏「餡」阱！　健康潤餅聰明選", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/ch-dishes-menu/seafood-type/3472-2017-04-04-15-00-15.html?markdown=1", "uploadDate": "2017-04-04T00:01:07-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-04-04T00:01:07-04:00", "dateCreated": "2017-04-04T00:01:07-04:00", "dateModified": "2017-04-04T00:01:07-04:00" } ```