--- title: "端午節吃養生粽就能放「粽」？　營養師打臉 - FoodNo1.com" description: "到了端午節，總要吃吃粽子、應景一下。但民眾千萬別以為吃紫米粽、五穀粽等養生粽，就能大吃特吃，過於放「粽」。營養師張益堯表示，粽子多由糯米製作而成，吃太多糯米，不只容易胃酸過多、消化不良，血糖也會快速攀升..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3522-2017-05-24-00-06-02.html" date: "2026-06-15T03:31:50+00:00" language: "zh-TW" --- # 端午節吃養生粽就能放「粽」？ 營養師打臉 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五22日 點擊數: 2238 ![](https://www.foodno1.com/images/obhealthno1/2017-05/67c5d224e7.jpeg) 到了端午節，總要吃吃粽子、應景一下。但民眾千萬別以為吃紫米粽、五穀粽等養生粽，就能大吃特吃，過於放「粽」。營養師張益堯表示，粽子多由糯米製作而成，吃太多糯米，不只容易胃酸過多、消化不良，血糖也會快速攀升，像紫米粽，雖然含有花青素，但紫米也是糯米，攝取過量，一樣也會出現這些問題。 #### 吃太多紫米粽、五穀粽 一樣也會消化不良 另外，像五穀粽等養生粽，往往含有糙米、燕麥等多種穀物，因為含有米糠，屬於高纖維食物。張益堯營養師表示，五穀粽等養生粽的確比傳統糯米肉粽來得健康、營養，但一次吃太多，也會刺激胃酸分泌，如果沒有細嚼慢嚥，更容易消化不良。 #### 一顆粽子搭配1、2碗蔬菜 營養更均衡 張益堯營養師分析，傳統肉粽熱量很高，以北部粽來說，糯米會先用油炒，加上肥肉、花生等餡料，一顆熱量為550到600大卡，相當於3份主食、2到3份蛋白質，油脂也有3份之多，有的成年男性一餐吃一顆不夠，會吃到兩顆，熱量攝取就達1100大卡，不但蔬菜量不夠、營養不均衡，也容易吃太多、吃太飽。若吃五穀粽等養生粽，攝取過量，還是會對腸胃造成極大負擔。 張益堯營養師建議，端午節一餐除了吃一顆粽子，也要加上1到2碗蔬菜，這樣纖維質攝取量才會足夠。糖尿病患者吃粽子，更要精密計算份量，以免血糖快速上升，造成危害。至於腎臟病患者，則不建議吃含糙米養生粽，避免其中磷含量過高，進一步傷害腎臟健康。 #### 消化不良、胃酸過多 慎選胃散、胃藥 藥師莊博惠則提醒，民眾一旦吃太多粽子，產生胃酸過多、脹氣、消化不良等問題，短時間內可以考慮服用現成胃散、胃藥，及時中和胃酸，進而減輕不適症狀。而市面上胃散、胃藥選擇很多樣化，若其中含大黃、丁香、甘草等中藥成分，不只可幫助紓解腸胃不適、積食吐瀉等症狀，藥物也比較溫和。不過若症狀持續三天沒改善，就得考慮就醫。若是患有患子癇前症、高血壓的孕婦，則不宜服用這類胃散、胃藥。 #### 吃粽子後 不要再多喝湯湯水水 張益堯營養師也提醒，民眾吃粽子後，盡量不要再喝湯湯水水，如果飲料、湯湯水水超過300cc，胃部就會撐大，消化不良情況也會更加嚴重。 - [ 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) - [ 雞 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 羊膝 ](https://www.foodno1.com/component/tags/tag/%E7%BE%8A%E8%86%9D.html) - [ 融合料理 ](https://www.foodno1.com/component/tags/tag/%E8%9E%8D%E5%90%88%E6%96%99%E7%90%86.html) - [ 烤肉 ](https://www.foodno1.com/component/tags/tag/%E7%83%A4%E8%82%89.html) - [ 禦寒 ](https://www.foodno1.com/component/tags/tag/%E7%A6%A6%E5%AF%92.html) - [ 燉鴨湯 ](https://www.foodno1.com/component/tags/tag/%E7%87%89%E9%B4%A8%E6%B9%AF.html) - [ 北芪 ](https://www.foodno1.com/component/tags/tag/%E5%8C%97%E8%8A%AA.html) - [ 調理腸胃 ](https://www.foodno1.com/component/tags/tag/%E8%AA%BF%E7%90%86%E8%85%B8%E8%83%83.html) - [ 田雞 ](https://www.foodno1.com/component/tags/tag/%E7%94%B0%E9%9B%9E.html) - [ 滋陰補腎 ](https://www.foodno1.com/component/tags/tag/%E6%BB%8B%E9%99%B0%E8%A3%9C%E8%85%8E.html) - [ 滋陰潤燥 ](https://www.foodno1.com/component/tags/tag/%E6%BB%8B%E9%99%B0%E6%BD%A4%E7%87%A5.html) - [ 創意食譜 ](https://www.foodno1.com/component/tags/tag/%E5%89%B5%E6%84%8F%E9%A3%9F%E8%AD%9C.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3522-2017-05-24-00-06-02.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. 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