--- title: "掌握飲食原則　遠離代謝症候群 - FoodNo1.com" description: "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..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2991-2015-12-31-06-11-04.html" date: "2026-06-12T10:11:54+00:00" language: "zh-TW" --- # 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: 2911 ![](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) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2991-2015-12-31-06-11-04.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": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "掌握飲食原則　遠離代謝症候群", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2991-2015-12-31-06-11-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "掌握飲食原則　遠離代謝症候群", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 營養, 代謝症候群, 高密度脂蛋白, 膽固醇, 高纖, 少油, 少鹽, 少糖, 三酸甘油酯, 營養師, 楊婉伶", "recipeCuisine": "中式料理", "recipeCategory": "掌握飲食原則　遠離代謝症候群", "video": { "@type": "VideoObject", "name": "掌握飲食原則　遠離代謝症候群", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2991-2015-12-31-06-11-04.html?markdown=1", "uploadDate": "2015-12-24T21:03:11-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2015-12-24T21:03:11-05:00", "dateCreated": "2015-12-24T21:03:11-05:00", "dateModified": "2015-12-24T21:03:11-05:00" } ```