---
title: "糖尿病救星！　吃1碗多穀飯=2顆高麗菜 - FoodNo1.com"
description: "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公克膳食纖維根據國民營養健康狀況變遷調查顯示，..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3288-12.html"
date: "2026-05-27T20:09:24+00:00"
language: "zh-TW"
---

#  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: 1969

 ![](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。

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