---
title: "馬鈴薯富含抗性澱粉　正確吃能減重 - FoodNo1.com"
description: "吃馬鈴薯能變瘦？坊間常將馬鈴薯油炸製成薯條、薯片，或加入美乃滋做成沙拉，馬鈴薯總給人高熱量的印象。營養師程涵宇指出，其實馬鈴薯富含抗性澱粉，利用蒸煮、烘烤等方式烹調，並與主食替換食用，可以幫助體內脂肪燃燒，有助體重控制..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2948-2015-03-11-10-57-44.html"
date: "2026-06-28T01:20:52+00:00"
language: "zh-TW"
---

#  馬鈴薯富含抗性澱粉 正確吃能減重

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2015年3月10日    點擊數: 2374

![](https://www.foodno1.com/images/obhealthno1/2015-03/8b55b4506e.jpeg)

吃馬鈴薯能變瘦？坊間常將馬鈴薯油炸製成薯條、薯片，或加入美乃滋做成沙拉，馬鈴薯總給人高熱量的印象。營養師程涵宇指出，其實馬鈴薯富含抗性澱粉，利用蒸煮、烘烤等方式烹調，並與主食替換食用，可以幫助體內脂肪燃燒，有助體重控制。

吃馬鈴薯能變瘦？坊間常將馬鈴薯油炸製成薯條、薯片，或加入美乃滋做成沙拉，馬鈴薯總給人高熱量的印象。營養師程涵宇指出，其實馬鈴薯富含抗性澱粉，利用蒸煮、烘烤等方式烹調，並與主食替換食用，可以幫助體內脂肪燃燒，有助體重控制。

營養師程涵宇說明，帶皮馬鈴薯含有綠原酸，是一種酚類物質，具有抗氧化功能，可緩和細胞發炎的狀況，而半顆馬鈴薯的熱量僅有70大卡，是一碗白飯、麵條的4分之1。

根據國外研究指出，多吃含有抗性澱粉的食物，能減少脂肪的貯存，並幫助體重控制。程涵宇解釋，抗性澱粉是天然澱粉類中不能糊化的物質，人體吃進抗性澱粉會先燃燒脂肪，同時提供飽足感減肥，而馬鈴薯就含有豐富的抗性澱粉，只要正確烹調、與主食替換食用，就能輕鬆控制體重。

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