夜市王让人想吃10摊 营养师教导「食物分类」减热量吃法
<picture style="box-sizing: border-box;"><font face="宋体" size="4"> <img alt="台湾人爱逛夜市，近日因实境节目「夜市王」再掀朝圣人潮。 （本报数据照片）" class=" lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/01/06/31223080.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/01/06/31223080.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" _mstalt="316062058" _msthash="252" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 580px; height: 386px;"></font></picture><figcaption style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><font _mstmutation="1" _msttexthash="316062058" _msthash="253" style="box-sizing: border-box;" face="宋体" size="4"><mh class="chrome-extension-FindManyStrings chrome-extension-FindManyStrings-style-3 CE-FMS-%E5%8F%B0%E6%B9%BE" style="box-sizing: border-box; border-radius: 3px; box-shadow: rgba(0, 0, 0, 0.3) 1px 1px 3px; color: rgb(255, 255, 255); background: rgb(57, 136, 255);">台湾</mh>人爱逛夜市，近日因实境节目「夜市王」再掀朝圣人潮。 （本报数据照片）</font></figcaption><p _msttexthash="2434791736" _msthash="254" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">近日实境节目「夜市王」掀起一波美食探索热潮，许多人朝圣参赛的全台9大知名夜市，隐藏评审曾宝仪也直呼：最想去夜市一次吃10摊。 内湖国泰诊所营养师张斯兰提醒，夜市吃一轮下来恐怕热量爆表，糖、钠含量也超标，应掌握「聪明吃」原则。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1654807648" _msthash="255" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">所谓「聪明吃」，张斯兰表示，就是把食物分类，包括全谷杂粮、蔬菜、蛋白质等，依进食顺序一一探访各摊位，或是先从热量密度较低的食物着手，比较容易有饱足感，避免一不小心就吃过头。</font></p><div id="admaruPlayerWrapperContainer" style="box-sizing: border-box; color: rgb(0, 0, 0); position: relative;"></div><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="2383449653" _msthash="296" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">张斯兰建议，先摄取蔬菜垫胃，蔬菜富含膳食纤维，可延长食物在肠内的停留时间、降低葡萄糖的吸收速度，所以能缓和血糖上升。 夜市的蛋白质食物除了肉类，还有各种豆类制品，尽量避开油炸烹调方式，热量及油脂含量都很惊人。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><blockquote class="article-blockquote article-blockquote__1" style="box-sizing: border-box; color: rgb(0, 0, 0); line-height: 1.8; padding: 45px 35px; border-left: 2px solid rgb(135, 144, 149); background: rgb(249, 249, 249); margin-top: 30px; margin-bottom: 30px;"><h2 class="content_title_1" _msttexthash="46284186" _msthash="297" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(0, 110, 181); line-height: 1.5;"><font face="宋体" size="4">营养师分享夜市美食分类</font></h2><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="125821319" _msthash="298" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">蔬菜：润饼、蔬菜卷、卤味及盐水鸡摊的蔬菜</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="137594769" _msthash="299" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">蛋白质：鸡排、咸水鸡、臭豆腐、烤肉串、蚵仔煎</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="99701472" _msthash="300" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">全谷杂粮：水煮玉米、烤地瓜、马铃薯</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="74345843" _msthash="301" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">淀粉：卤肉饭、大阪烧、章鱼烧</font></p></blockquote><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1854172710" _msthash="302" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">张斯兰提醒，南部润饼加了油面，虽然可以增添饱足感，热量也比较高。 以100公克油面计算，热量大约361大卡，若再加上花生糖粉，澎湃馅料带来惊人热量。 不妨请摊商将花生糖粉减量，油面也尽量少加。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1347861177" _msthash="303" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">每个夜市商圈都有人气鸡排美食，张斯兰表示，可采用「共食分享」，毕竟胃容量有限，吃一块鸡排可能就饱了，一群好友分食尝一点，少量多样避免过度摄取同一种类的小吃。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="3427065759" _msthash="304" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">吃美食一定要配饮料，张斯兰说，要避免含糖饮料，夜市中的手摇饮通常含有高热量和大量糖分，反而愈喝愈渴。 另外，鲜榨果汁看起来虽然健康，但果汁所含的糖分和热量并不会比含糖饮料少，以一杯橙子汁为例，就要用掉8颗橙子，反而增加了糖分摄取，直接吃新鲜水果较能控制份量。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="2330050489" _msthash="305" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" style="" size="4">夜市美食隐藏的陷阱还有「调味料」，各类食物通常还会再淋上酱料，虽然吃得过瘾，但也吃进许多钠。 张斯兰强调，逛完夜市后，可多吃深绿色蔬菜，丰富的钾可促进身体排出多余的钠，减少水分滞留体内，消除吃太咸造成的水肿。</font></p><div align="left"><font color="#444444"><font color="#444444"><font color="#000"><font color="#444444"><font color="#444444"><font face="宋体"><font size="4"><font face="&quot"><font style="font-size: 16px;"><font face="宋体"><font color="#444444"><font face="&quot"><font color="#444444"><font color="#444444"><font face="宋体"><font face="&quot;"><font face="黑体"><div align="center"><font color="#000"><font color="#000"><font face="宋体"><font size="3"><font color="#000"><font face="&quot;"><font style="font-size: 16px;"><font color="#000"><font color="#000"><font face="黑体"><font size="5">点击下面文字<font color="#ff0000">可快速查看</font>或<font color="#ff0000">发布对应</font>的便民信息！</font></font></font></font></font></font></font></font></font></font></font></div><div align="center"><font face="宋体"><font face="&quot;"><font face="黑体">纽约情报站让您的生活变的更简单</font></font></font></div></font><div 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