# 端午太放粽 多吃「三高一低」蔬果保腸胃穩血糖 No.1 Admin[飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五24日 點擊數: 2585 ![](https://www.foodno1.com/images/obhealthno1/2017-05/35d034fefe.jpeg) 端午節將至，你打算吃幾顆粽子？保健營養系主任劉珍芳分享，她也會吃粽子應景，尤其特愛鹹粽，但絕不會一人獨享，最健康的吃法是搭配2道蔬菜，解膩又能補充膳食纖維；餐後再吃奇異果、鳳梨等富含酵素的水果，就能遠離腹脹的不舒服。 **一顆粽子熱量600大卡 食材難消化** 劉珍芳觀察發現，市售粽子種類五花八門，一顆熱量約200至600大卡，尤其是鹹粽，一顆熱量更是幾乎都超過500大卡。大部分以糯米為主食材，為黏性較高的支鏈澱粉，再搭配五花肉、鹹蛋黃、花生等高蛋白質、高膽固醇、高油脂的餡料，食物停留在胃部時間增長，很容易引起消化不良、胃脹氣等腸胃道症狀。 **粽子高升糖指數 三高患者小心** 粽子吃過量容易腸胃不適外，劉珍芳主任說明，粽子為高升糖指數、低膳食纖維食物，吃下肚2小時內恐有血糖飆高的情形，糖尿病、高血壓、高血脂患者，切記適量，以免增加身體負擔。 **吃粽配低GI蔬果最健康 如何吃粽才健康呢？劉珍芳主任認為，享用粽子時最好額外搭配蔬菜、水果，低GI的蔬果搭配澱粉食物吃能助血糖穩定，例如當季的絲瓜、竹筍、小黃瓜、空心菜等葉菜類，都是不錯的選擇；低GI水果建議如芭樂、番茄、奇異果，以黃色的奇異果為例，其GI值僅為38，為低GI水果好選擇，而鮮甜多汁的口感，也能緩解油膩，不論餐前、餐後吃都很適合。 **建議多攝取高纖、高酵素、高營養蔬果** 劉珍芳強調，蔬果類中富含膳食纖維，幫助腸道好菌多更多，能夠刺激腸胃蠕動、軟化糞便，進而改善便秘問題；她也建議多吃富含天然酵素的水果，能幫助胃部食物消化，例如木瓜、奇異果、鳳梨，水果酵素可以促進分解蛋白質，並提高蛋白質的吸收，並加速胃部排空的時間，減少食用高蛋白食物後的腹脹感，改善消化道不適的症狀。 不少家庭端午節餐餐吃粽，單一飲食易造成營養不均衡。建議多吃營養密度高的蔬果，以補充維生素C等各類營養素，緩解夏日疲勞症候群，提高身心能量。以奇異果為例，營養密度是蘋果的6至10倍，維生素C含量更是柳橙的1.5至3倍。 **掌握三高一低飲食原則 快樂過端午** 劉珍芳建議，掌握「三高一低」飲食新原則，多吃「高纖、高酵素、高營養、低GI」蔬果，端午吃粽好安心，身心健康又快樂。(劉珍芳 - 長庚科技大學保健營養系主任) - [ 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) - [ 羊膝 ](https://www.foodno1.com/component/tags/tag/%E7%BE%8A%E8%86%9D.html) - [ 杞子 ](https://www.foodno1.com/component/tags/tag/%E6%9D%9E%E5%AD%90.html) - [ 小吃 ](https://www.foodno1.com/component/tags/tag/%E5%B0%8F%E5%90%83.html) - [ 滷味 ](https://www.foodno1.com/component/tags/tag/%E6%BB%B7%E5%91%B3.html) - [ 潤肺止咳 ](https://www.foodno1.com/component/tags/tag/%E6%BD%A4%E8%82%BA%E6%AD%A2%E5%92%B3.html) - [ 煎腸粉 ](https://www.foodno1.com/component/tags/tag/%E7%85%8E%E8%85%B8%E7%B2%89.html) - [ 鮮味 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