---
title: "掌握得舒飲食原則　年菜也能吃得無負擔 - FoodNo1.com"
description: "新年的傳統年菜，不免天天大魚大肉，就怕年節假期休假回來，不只體重破表，連血壓、血糖和血脂都失控；尤其像是三高患者，除了按時服藥控制病情外，最重要就是飲食中的食鹽攝取量，若長期累積超標，恐會埋下發病的危險因子，不得忽視嚴重性食..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3336-2017-01-04-00-15-04.html"
date: "2026-06-24T09:25:59+00:00"
language: "zh-TW"
---

#  掌握得舒飲食原則 年菜也能吃得無負擔

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年12月31日    點擊數: 1608

 ![](https://www.foodno1.com/images/obhealthno1/2017-01/a2d3e1b524.jpeg)

迎接新年到來，少不了傳統年菜，但天天大魚大肉，就怕年節假期休假回來，不只體重破表，連血壓、血糖和血脂都失控；成大醫院斗六分院營養師凃巧羚指出，尤其像是三高患者，除了按時服藥控制病情外，最重要就是飲食中的食鹽攝取量，若長期累積超標，恐會埋下發病的危險因子，不得忽視嚴重性。

**持續兩星期得舒飲食 有效控制血壓**

根據最近營養調查顯示，台灣男女每日鹽分攝取量分別為9.5克和8.9克，已高出衛生署攝取小於6克的建議量，且根據2013至2015年調查，18歲以上國人高血壓盛行率為24.1%，甚至60歲以上平均每兩人就有1人有高血壓；凃巧羚營養師表示，想透過飲食控制高血壓，其實可採以美國國家衛生研究院經臨床研究發表的得舒飲食，這是唯一正式納入美國高血壓教育計畫手冊的飲食療法，若能持續兩星期以上，可有效控制血壓。

**得舒年菜 熱量含鈉量少一半**

凃巧羚說明，得舒飲食又分為五大原則，首先，高血壓患者可選擇全穀根莖類取代精緻較高的白飯等製品，最好每天三餐有兩餐可以以未精製、含麩皮等全穀類為主，並養成每天攝取五份蔬菜和五份水果的攝取量，且一天至少可喝一杯低脂奶或奶製品，另外可多吃豆製品或白肉等取代紅肉和內臟類，並每天補充一份約一湯匙量的堅果，補足身體所需營養。

**得舒年菜 高血壓病患吃得無負擔**

為讓更多高血壓患者能吃得無負擔，醫院也設計金雞來報喜得舒年節菜單，透過舒飲食原則，大幅降低年菜的熱量和鈉含量，讓民眾不用吃得斤斤計較；凃巧羚營養師呼籲，掌握飲食原則，且配合適量運動，並且每天固定測量血壓，也能開心過年，讓身體無負擔。

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