# 糖尿病救星！ 吃1碗多穀飯=2顆高麗菜 No.1 Admin[飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年10月07日 點擊數: 1992 ![](https://www.foodno1.com/images/obhealthno1/2016-10/fb25839a7f.jpeg) 糖尿病患吃東西最忌口，就怕血糖失控！一般人常吃白飯、白麵條，對於糖尿病患來說也要限量。營養師施芃盈指出，精緻澱粉類容易使血糖升高，而多穀飯富含高膳食纖維，對穩定血糖有極大幫助，尤其一碗多穀飯的膳食纖維含量很高，相當於2顆高麗菜。 #### 每日應攝取25公克膳食纖維 根據近日營養健康狀況變遷調查顯示，男性每日平均攝取量為13.7公克，女生平均攝取量14公克。營養師施芃盈表示，建議每天的膳食纖維攝取量應為25至30公克，即是高達9成民眾膳食纖維攝取不足。 #### 2碗多穀飯就足夠 如何攝取足夠的膳食纖維呢？施芃盈營養師舉例，一碗約200克的白米飯，膳食纖維只有1.2克，而一碗多榖飯高達15.7克，膳食纖維含量相差達13倍之多；若與國人常吃的蔬菜相比，200克的高麗菜膳食纖維有2.6公克，要吃2顆高麗菜才等於一碗多榖飯。 #### 預防代謝疾病 施芃盈強調，每天吃2碗多穀飯，一天的膳食纖維攝取量就足夠，如紫米、薏仁、燕麥、蕎麥、高粱、糙米等，都是不錯的選擇，尤其穀類富含高膳食纖維，不僅有助腸道蠕動，對於降低血糖、膽固醇，預防糖尿病、心血管疾病都有極大的幫助。 ### 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 "早餐靈感")[湯水](https://www.foodno1.com/all-soup-daquan.html "湯水／老火湯")[一週煮意](https://www.foodno1.com/foodno1dailyrecipes/foodno1weeklyrecipes.html "一週煮意")[甜品・小食](https://www.foodno1.com/ch-dishes-menu/dessert.html "甜品・小食")[寂寞粉麵](https://www.foodno1.com/ch-dishes-menu/noodle.html "粉麵天地")[女士食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/women-menu.html "女士補一補")[兒童食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/kids-menu.html "小朋友最愛")[🍳加餸池](https://www.foodno1.com/ch-dishes-menu/add-dishespool.html "在此加餸池搜尋想加什麼餸！800+款供選擇") ### >>> 推薦食譜 #### [鑊氣醬爆 BB青口炒菜梗](https://www.foodno1.com/ch-dishes-menu/seafood-type/4639-%E9%91%8A%E6%B0%A3%E9%86%AC%E7%88%86-bb%E9%9D%92%E5%8F%A3%E7%82%92%E8%8F%9C%E6%A2%97.html) 十一 16, 2025[海鮮料理](https://www.foodno1.com/ch-dishes-menu/seafood-type.html)987YouareChef [![鑊氣醬爆 BB青口炒菜梗](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-4c8d475aac556850fc48d5fbeb1205fb.jpg "鑊氣醬爆 BB青口炒菜梗")](https://www.foodno1.com/ch-dishes-menu/seafood-type/4639-%E9%91%8A%E6%B0%A3%E9%86%AC%E7%88%86-bb%E9%9D%92%E5%8F%A3%E7%82%92%E8%8F%9C%E6%A2%97.html) 這是一道極速、鮮美且充滿海鮮風味的家常小炒。它巧妙地將口感爽脆的菜梗（可選用紹菜梗或白菜梗）與 BB 青口（小顆淡菜）結合，並以您喜歡的辣味醬汁（例如：XO… [點 看 >> 食譜](https://www.foodno1.com/ch-dishes-menu/seafood-type/4639-%E9%91%8A%E6%B0%A3%E9%86%AC%E7%88%86-bb%E9%9D%92%E5%8F%A3%E7%82%92%E8%8F%9C%E6%A2%97.html) #### [檸檬茶 (Lemon tea)](https://www.foodno1.com/855-system/food-zoo/4927-85500151lemon-tea.html) 三 17, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)165Food No.1 [![檸檬茶 Lemon tea](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-541b5175ffcd9ba84023a4f52f96e2b4.jpg "檸檬茶 (Lemon tea)")](https://www.foodno1.com/855-system/food-zoo/4927-85500151lemon-tea.html) 檸檬茶帶清新檸香與茶香層次，酸甜可調，常見於港式茶餐廳、凍飲與日常清爽飲品。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4927-85500151lemon-tea.html) #### [今日煮意 (#233)](https://www.foodno1.com/foodno1dailyrecipes/4458-set-233.html) 七 27, 2025[3餸1湯 每日新鮮煮意](https://www.foodno1.com/foodno1dailyrecipes.html)398FAi [![雞扒蘿蔔絲 3963.0](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-7b0766045894d82da2c3a840695994a3.jpg "今日煮意 (#233)")](https://www.foodno1.com/foodno1dailyrecipes/4458-set-233.html) 雞扒蘿蔔絲 蔥白蝦仁 豆豉鯪魚油炒紹菜梗 粉葛扁豆排骨湯 [點 看 >> 食譜](https://www.foodno1.com/foodno1dailyrecipes/4458-set-233.html) #### [腐乳 (Fermented bean curd)](https://www.foodno1.com/855-system/food-zoo/4875-85500108fermented-bean-curd.html) 三 16, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)247Food No.1 [![腐乳 Fermented bean curd](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-204b775cc46b4aa02f1f349ee507f365.jpg "腐乳 (Fermented bean curd)")](https://www.foodno1.com/855-system/food-zoo/4875-85500108fermented-bean-curd.html) 🍶 腐乳 (Fermented bean curd) 開胃消食 × 滋陰潤燥 × 中式芝士 腐乳係經過發酵處理嘅豆製品，被譽為「中式芝士」。喺 NFW… [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4875-85500108fermented-bean-curd.html) #### [白切雞 (Poached chicken)](https://www.foodno1.com/855-system/food-zoo/5156-85500380poached-chicken.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)154Food No.1 [![白切雞 Poached chicken](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-547d8e096e51564fa4a3e13823dd640e.jpg "白切雞 (Poached chicken)")](https://www.foodno1.com/855-system/food-zoo/5156-85500380poached-chicken.html) 白切雞肉質嫩滑，雞味清香自然，常見於冷盤、節日餐桌、家常主菜及港式配搭之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5156-85500380poached-chicken.html) #### [百里香 (Thyme)](https://www.foodno1.com/855-system/food-zoo/5003-85500227thyme.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)159Food No.1 [![百里香 Thyme](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-30306b4c06ec84ce11c7fab0121540c8.jpg "百里香 (Thyme)")](https://www.foodno1.com/855-system/food-zoo/5003-85500227thyme.html) 百里香香氣細緻而溫和，常見於燉菜、湯品、烤肉及西式香草配搭之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5003-85500227thyme.html) #### [紫米 (Black glutinous rice)](https://www.foodno1.com/855-system/food-zoo/5075-85500299black-glutinous-rice.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)169Food No.1 [![紫米 Black glutinous rice](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-b2b3b4d808903c96f0e8f988c06bd0a2.jpg "紫米 (Black glutinous rice)")](https://www.foodno1.com/855-system/food-zoo/5075-85500299black-glutinous-rice.html) 紫米帶淡淡米香與糯性口感，常見於糖水、甜品、粥品及主食配搭之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5075-85500299black-glutinous-rice.html) #### [沙甸魚 (Sardines)](https://www.foodno1.com/855-system/food-zoo/4856-85500089sardines.html) 三 16, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)196Food No.1 [![沙甸魚 Sardines](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-4de77b3ad9972f0c1d070fa4330b2857.jpg "沙甸魚 (Sardines)")](https://www.foodno1.com/855-system/food-zoo/4856-85500089sardines.html) 🐟 沙甸魚 (Sardines) 補虛益精 × 強筋壯骨 × 滋陰養血 沙甸魚富含 Omega-3 脂肪酸、鈣質與維生素 D。喺 NFW 飲食邏輯中，佢具備補虛益精、強筋壯骨同滋陰養血嘅功用，係維護心血管健康與骨骼強度嘅優質深海魚類。… [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4856-85500089sardines.html)