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健康煮食

健康煮食代表少用飽和脂肪和鹽。健康的烹調方式包括蒸、烚、嫩煎、燉、壓力烹調和少油翻炒。


您可以用香料和香草提添食物的味道,來取代使用過多的鹽、牛油或油。食用罐裝蔬菜前先沖洗乾淨,以去除多餘的鹽或油。您也可以去除肉中可見的脂肪和食用無皮家禽,以減少攝取食物中的脂肪。烹煮蔬菜的時間不宜過長,以免過度烹飪而使食物營養流失。

參考文獻
 

  1. Steinberg, D., Bennett, G. G., & Svetkey, L. (2017). The DASH Diet, 20 Years Later. JAMA, 317(15), 1529–1530. https://doi.org/10.1001/jama.2017.1628
     

  2. Filippou, C. D., Tsioufis, C. P., Thomopoulos, C. G., Mihas, C. C., Dimitriadis, K. S., Sotiropoulou, L. I., Chrysochoou, C. A., Nihoyannopoulos, P. I., & Tousoulis, D. M. (2020). Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 11(5), 1150–1160. https://doi.org/10.1093/advances/nmaa041