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素食飲食指南 13-食物介紹:油脂類

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發表於 2017-2-3 18:09:03 | 顯示全部樓層 |閱讀模式
油脂類
除了飲食中油脂的攝取量,素食者應更重視油脂之飽和、單元不飽和及多元不飽和脂肪酸比例。植物性烹調用油應依據烹調方式選擇食用油的種類,不要固定使用同一種油脂。一般建議選用橄欖油、芥花油、苦茶油、菜籽油、大豆油、葵花油、紅花籽油、葡萄籽油、香油等。
堅果種子類食物係指黑芝麻、白芝麻、杏仁果、核桃、腰果、開心果、花生、夏威夷豆、松子仁、瓜子等,其含有植物性蛋白質、脂肪、維生素A、維生素E及礦物質。

各種堅果種子食物的營養素分布情形不盡相同,例如鈣質較豐富的黑芝麻、白芝麻、杏仁果、開心果;鐵質與鋅質較豐富的瓜子、黑芝麻、腰果、白芝麻;多元不飽和脂肪酸含量較多的瓜子、核桃、黑芝麻、白芝麻;單元不飽和脂肪酸含量較多的夏威夷豆、腰果、杏仁果、開心果、花生。堅果種子類食物建議適量食用,每日1份為原則,儘量選擇未經調味,(如未加鹽、未加油、未加糖(蜂蜜))的天然堅果種子。

出處:食品藥物消費者知識服務網http://consumer.fda.gov.tw

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發表於 2017-2-4 14:37:26 | 顯示全部樓層
堅果容易過量,要注意喔~~
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發表於 2017-3-27 14:22:40 | 顯示全部樓層
堅果會越吃越"涮嘴"
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發表於 2017-4-5 13:31:25 | 顯示全部樓層
芝麻好!
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發表於 2017-12-3 20:36:09 | 顯示全部樓層

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