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  3. 學習啦>知識大全>知識百科>健康養生知識>《冬季喝湯怎么喝才健康》正文

    冬季喝湯怎么喝才健康

    時間:2015-10-12 11:18:02本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 歐東艷 我要投稿

      很多人以為,喝湯是一件很簡單的事,殊不知,只有科學地喝湯,才能既吸收營養,又避免脂肪堆積。那么,冬季喝湯怎么喝才健康?

      1.嘌呤含太多。

      排骨湯、雞湯、老鴨湯、魚湯里都含有較多嘌呤,長期食用會引起高尿酸血癥。綦翠華提醒,痛風和高尿酸患者一定要少喝這些湯,避免病癥加重。

      2.鹽量易超標。

      湯的鮮美應該源于原料的新鮮和營養,可許多餐館為了吸引顧客,常常會加很多鹽“提鮮”。中國營養學會建議成年人每日食鹽攝入量應低于6克?蓳钚碌臄祿@示,一般餐廳的湯,含鹽量在1.2%~2%,也就是喝下2碗湯,有可能就吃下了5克鹽。食用過多鹽可引發高血壓、骨質疏松等疾病。

      3.香精添過量。

      有一些餐館里的排骨湯、雞湯常香味四溢,但實際上湯里卻沒有幾塊排骨或者雞。綦翠華提醒,這些湯很有可能添加了過量的香精。在國家標準下適量食用香精對健康是無害的,但餐廳里的湯完全是大廚憑“感覺”添加的,很容易過量。


    冬季喝湯怎

      4.油大傷血管。

      許多餐館的湯里有不少油,尤其不少是動物油,如豬油、雞油等,對心腦血管的危害非常大。

      5.味精易多放。

      餐館里常會加很多味精提鮮,老年人、兒童等特殊人群要少吃。

      怎么健康喝湯呢?綦翠華提了幾點建議:

      1.提倡喝多種原料混合的湯,營養互補,更加全面。

      2.不要喝火鍋湯,尤其是痛風和高尿酸患者。

      3.不要只喝湯不吃“渣”。湯里只含較少量的營養物質,大部分的營養還是在原料里。

      4.飯前少量喝湯。這樣能起到開胃的作用。

      5.湯不是熬越久越好。經過長時間的煲煮,食物里的維生素會被破壞。

      6.可以多喝菌菇類湯,味道鮮美,并且含有很多微量元素,適合各類人群。

      喝湯的講究:

      1、溫度危機:太燙傷食道

      有些湯需要一定的溫度維持口感。比如生滾魚片湯,一旦放涼,魚肉就會略帶腥味,趁熱喝才最鮮美。但大部分的湯不建議過度追求“熱”度。

      研究表明,常吃燙食的人,罹患口腔癌、食道癌等上消化道癌癥的風險將會增高。因為口腔、食道等上消化道黏膜十分柔嫩,承受不了過高的溫度,喝湯溫度保持在60℃以下為最佳,超過則會對口腔和食管黏膜造成損傷。如果長期食用燙食,黏膜一直處在損傷階段,就會誘發黏膜的癌前病變。

      喝湯時,感覺不燙且喝完后有微微出汗感為宜,有助于加速身體的代謝循環。兒童的黏膜更細嫩,湯的溫度應該更低一些。需要強調的是,即使在夏天也不要喝冷湯,冷食會刺激脾胃、影響消化。喝前把湯稍微熱一下,還可以起到消毒作用,防止夏天細菌的滋生。

      2、時間危機:熬久嘌呤高

      老湯更鮮美,特別是熬骨頭湯時,有些人會煮上2~3小時,力求入味。其實,熬太久對口味的提升十分有限,但嘌呤含量卻會增加,并因此增加痛風風險。

      建議控制好熬湯的時間,青菜與海鮮搭配的湯,熬制時間最好在半小時以內,肉湯和骨頭湯,時間可適當延長。隨著廚具工藝的精進,高壓鍋、砂鍋等器皿不僅能提升湯的口感,還可以縮短時間,因此,使用這類鍋熬湯時,最好不要超過1個半小時。

      3、速度危機:喝快損營養

      俗話說,“飯前喝湯,苗條健康;飯后喝湯,越喝越胖”。其實并非如此。

      無論飯前喝湯,還是飯后喝湯,更多的是源于南北飲食文化的差異,各有利弊。比如,飯前喝湯雖然能增強飽腹感,減少食物的攝入量,但若喝得太多也會沖淡胃酸,影響食欲,特別是小孩,一旦營養攝入不均衡,就會對成長發育造成影響。

      飯前或飯后喝湯并不是最重要的,喝湯時應該控制的是速度和湯量,盡量放慢速度,每次一碗即可。研究顯示,放慢自己的吃飯速度可以有效減少食物攝入量,因為飽腹感總是滯后于實際攝入量。喝湯也是如此,慢點喝有益于營養的均衡攝入。

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