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cuaao.com • View topic - 如何兼得美食與健康?

如何兼得美食與健康?

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如何兼得美食與健康?

Postby ambrosema on Sat May 19, 2012 9:54 am

[b]茶聚、美食、與健康[/b]

春光明媚,正是旅遊的好時光,卻減不了安省「新亞人」增加保健知識的熱忱。

五月五日(星期六)是新亞書院安省校友會今年第三次「資訊交流茶聚」的日子,幸獲安省註冊營養師朱芷瑩小姐抽空,介紹如何兼得美食與健康的要訣,她講解生動,內容豐富,並加插有獎問答遊戲,鼓勵出席者參與及思考。答問時間,與會者踴躍提問,熱烈程度是歷次茶聚之冠。會長馬文廣於席間呼籲校友慷慨捐輸,以期盡快達致成立「新亞書院安省校友會獎學金」的目標金額。壓軸節目幸運抽獎,由幹事鄧厚高及捐贈禮物的陳月梅校友主持。


[b]講座紀要[/b] 記錄:連萬里

安省註冊營養師朱芷瑩小姐主講「如何兼得美食與健康」及解答有關問題。

開宗明義,朱小姐說明一般營養師(Nutritionist)與註冊營養師(Registered Dietician)的分別,是在於曾否接受嚴格訓練與考核,然後獲得執業資格。故此,若要聘請營養師制定健康食譜,自應以有註冊登記者為上。

「加拿大食物指南」將食物分為四大類:蔬果、穀物、奶類及肉類製品,並且建議每日進食份量和比例,比如:51歲或以上的成年男女於四類食品進食的份量分別是7:7:3:3與7:6:3:2,換言之,後者顯示,女士每天該吃7份蔬果,6份穀物,3份奶類及2份肉類製品,基本上就可以說得是均衡及健康的進食。

進食份量則因人而異,但各類食物份量的比例則一樣,每種食物亦各有選擇參考,比如吃新鮮蔬果,勝過喝蔬果汁,因為纖維較多,其他建議可瀏覽「加拿大衛生局」(Health Canada)的網頁:www.healthcanada.gc.ca 刊載的「加拿大食物指南」(Canada’s Food Guide)。

到菜巿場或超級巿場選購食物,亦可利用「加拿大衛生局」編製的營養成份表(Nutrition Facts Table)選取,該表提供食品所含熱量單位,及13種主要營養成份參考資料。根據一定份量食物所含的熱量單位和營養成份(% Daily Value 或 % DV),揀選健康食物。

舉例來說,3/4量杯(即175克)的酸奶Yogurt,就提供160個卡路里熱量單位,其中脂肪、飽和及反式脂肪、鹽、醣、維他命A及鈣的 % DV含量依次為4%、8%、3%、8%、2%及20%;此外,還有10微克的膽固醇、24克的糖和8克的蛋白質。致於完全沒有的成份是纖維、維他命C及鐵。

營養成份值(% DV)在5%或以下的食物表示相關營養成份少,而營養成份值在15%或以上的則表示營養成份多。我們應該選取纖維、維他命A、鈣及鐵含量豐富的食物,少吃含有大量脂肪、飽和與反式脂肪及鹽的食物。詳盡資料可瀏覽網頁:http://www.healthycanadians.gc.ca/init/dv-vq-eng.php。

致於上茶樓吃點心,吃些甚麼?朱營養師提供的五大選擇,首選是蒸的點心如蒸包、腸粉,次選是少油鹽多纖維的灼菜,避免的食物則是多鹽的和煎炸的點心,湯粉/米/麵可以吃,但不要喝湯水。

問答時間,出席者提問非常踴躍,比如糖尿病患者宜多吃纖維豐富食物,而少進碳水化合物;新鮮蔬果沙律勝過煮熟油菜;維他命丸則可服用適量多種維他命丸;每周吃三四次含Omega 3的魚肉,好過服用魚油丸,恐怕吸收過多脂肪;糙米、紅米等纖維含量多,常食有益;雞蛋蛋白質豐富,亦係健康食品,份量多少則因人而易等等。

最後,朱小姐提供三種查詢食物營養問題途徑:

- 致電:1-877-510-510-2,免費向註冊營養師查詢;
- 電郵:www.eatrightontario.ca免費向註冊營養師查詢;
- 瀏覽:www.eatrightontario.ca網頁。
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ambrosema
 
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Joined: Sat Jun 06, 2009 2:06 pm

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