--- title: "吃對粽子有七招　滿足口慾不油膩 - FoodNo1.com" description: "端午節到來，傳統習俗中民眾多會品嘗各式粽子來，然而傳統粽子常因熱量高且油膩，容易造成身體負擔，甚至使慢性病惡化。為能享受過節氣氛又顧健康，賴佳妤營養師提供夏日輕食過端午7部曲，讓民眾可以滿足口慾又不擔心身材走樣。 粽子高油高鹽　對慢性疾病者是負擔市售粽子為顧及色、香、味俱全，大多高油、高鹽、低纖維，使得熱量、飽和脂肪及膽固醇過高，..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3182-2016-06-08-06-18-04.html" date: "2026-06-06T05:27:23+00:00" language: "zh-TW" --- # 吃對粽子有七招 滿足口慾不油膩 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年6月05日 點擊數: 2446 ![](https://www.foodno1.com/images/obhealthno1/2016-06/e0e7d4d71c.jpeg) 端午節到來，傳統習俗中民眾多會品嘗各式粽子，然而傳統粽子常因熱量高且油膩，容易造成身體負擔，甚至使慢性病惡化，對健康是一大隱憂。為能享受過節氣氛又顧健康，賴佳妤營養師, 大千綜合醫院, 提供夏日輕食過端午7部曲，讓民眾可以滿足口慾又不擔心身材走樣。 **粽子高油高鹽 對慢性疾病者是負擔** 市售粽子為顧及色、香、味俱全，大多高油、高鹽、低纖維，使得熱量、飽和脂肪及膽固醇過高，如果吃太多，可能造成肥胖和膽固醇跟著升高，增加代謝症候群及心血管疾病的風險，尤其是慢性疾病患者如糖尿病、高血壓、腎臟病、高血脂，更是一大負擔。 **七招吃粽子 健康跟著到** 賴佳妤表示，想要享受粽子的美味又不造成身體負擔，可以依照下述夏日輕食過端午7部曲，就能輕鬆過端午：(1)少吃高熱量配料，選擇低熱量食材，如：蕈菇類、紅蘿蔔、筍丁、蒟蒻、魚肉、雞肉或瘦肉等；(2)用五穀米、南瓜、地瓜等取代傳統糯米，增加口感與膳食纖維攝取量；(3)蕃茄醬或甜辣醬等醬料，其內含高鈉、高糖、高油，不利心血管及腎臟疾病的控制，應盡量減少食用；(4)一次最好不要超過兩顆粽子，尤其是慢性病患者更要注意，可以分餐食用或與人分享；(5)優先選購熱量較低或較小的粽子，其熱量相對較低，容易控制熱量攝取；(6)粽子的蔬菜量比例低，應搭配蔬菜食用，餐後攝取足量的水果，不僅達到均衡飲食，亦能幫助解油膩、補充維生素和膳食纖維，刺激腸胃蠕動、促進消化；(7)飯後半小時可進行適度活動，幫助腸胃道消化、消耗熱量並減少脂肪累積。 **夏日輕食粽食材準備** 先準備粽米材料南瓜30克、五穀米30克、長糯米20克，以及內餡材料雞腿肉塊35克、乾香菇1朵、蒟蒻丁、紅蘿蔔丁、杏鮑菇丁適量、少許紅蔥頭及蝦米，最後再備上黑楜椒粒、醬油、植物油當調味料。 **夏日輕食粽食譜作法** 接下來按照四步驟烹調，即可享用健康的粽子：(1)先將五穀米、長糯米洗淨泡水3至4小時蒸熟備用；(2)用油將紅蔥頭、蝦米、乾香菇爆香後加入所有材料稍微拌炒至五分熟；(3)取兩張粽葉重疊，將蒸熟的五榖米、長糯米加入南瓜丁及拌炒後的內餡包入粽葉中；(4)放入蒸籠中蒸煮1至2小時即可食用。 - [ 蒸煮 ](https://www.foodno1.com/component/tags/tag/%E8%92%B8%E7%85%AE.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 西式雞 ](https://www.foodno1.com/component/tags/tag/%E8%A5%BF%E5%BC%8F%E9%9B%9E.html) - [ 滷味 ](https://www.foodno1.com/component/tags/tag/%E6%BB%B7%E5%91%B3.html) - [ 烤肉 ](https://www.foodno1.com/component/tags/tag/%E7%83%A4%E8%82%89.html) - [ 菠蘿油 ](https://www.foodno1.com/component/tags/tag/%E8%8F%A0%E8%98%BF%E6%B2%B9.html) - [ 港式奶茶 ](https://www.foodno1.com/component/tags/tag/%E6%B8%AF%E5%BC%8F%E5%A5%B6%E8%8C%B6.html) - [ 油炸鬼 ](https://www.foodno1.com/component/tags/tag/%E6%B2%B9%E7%82%B8%E9%AC%BC.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3182-2016-06-08-06-18-04.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": "吃對粽子有七招　滿足口慾不油膩", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3182-2016-06-08-06-18-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "吃對粽子有七招　滿足口慾不油膩", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 飲食方法, 端午節, 粽子, 糖尿病, 高血壓, 大千綜合醫院, 賴佳妤", "recipeCuisine": "中式料理", "recipeCategory": "吃對粽子有七招　滿足口慾不油膩", "video": { "@type": "VideoObject", "name": "吃對粽子有七招　滿足口慾不油膩", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3182-2016-06-08-06-18-04.html?markdown=1", "uploadDate": "2016-06-05T22:01:50-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-06-05T22:01:50-04:00", "dateCreated": "2016-06-05T22:01:50-04:00", "dateModified": "2016-06-05T22:01:50-04:00" } ```