超市大搜查丨高脂高鈉恐增三高心臟病風險 營養師推薦55款低鈉低卡餃子雲吞
撰文: 郭子豐
發布時間: 2024/08/16 16:46
【餃子/雲吞/卡路里/脂肪/蛋白質/碳水化合物/鈉質/肥胖/高脂/高鈉/高卡/低脂/低卡/低鈉/超市大搜查/消委會】不少人喜歡食餃子雲吞,不過有部分市售餃子雲吞暗藏高脂、高鈉、高卡陷阱,為此TOPick整合出4個營養師團隊及註冊營養師的推薦清單,幫大家揀選一共55款健康餃子雲吞款式。
最新影片:
12款較低脂低鈉餃子雲吞
greenutss營養師團隊在其Instagram專頁指出,不少餃子雲吞都暗藏高脂高鈉陷阱,尤其是鈉含量會較高,故提醒大家不要經常進食,並多喝水以幫助身體排出多餘鈉質。greenutss營養師團隊就挑選出12款較低脂低鈉的餃子雲吞:
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/topick_1024_600_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/201_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/202_600.png)
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![](https://static04.hket.com/res/v3/image/content/3805000/3809816/666_600_600_600.jpg)
greenutss營養師團隊提醒大家,揀選餃子雲吞時可以先留意營養標籤,盡量選擇每100克脂肪含量低於6克的款式,同時配搭足夠分量的蛋白質和蔬菜,以保持身體健康。
10大低脂餃子排行榜
根據本港衞生署衞生防護中心資料,經常進食高脂肪或高糖分食物,卻對水果、蔬菜、全穀類食物及豆類等高纖食物攝取量過少,就容易攝取過多熱量,再加上日常生活欠缺適量運動就會減少熱量消耗,從而增加肥胖風險。肥胖問題可增加市民罹患慢性病風險,包括高血壓、心臟病、高膽固醇、糖尿病、腦血管病、膽囊病、骨關節炎、睡眠窒息症等,以及部分癌症如乳癌、前列腺癌、結腸直腸癌、子宮內膜癌等。
根據食安中心資料,每100克固體食物中不多於3克脂肪先可稱為「低脂」,而市面上不少餃子每100克都遠遠超出低脂標準,部分甚至脂肪含量高至10幾克,食一包等同攝取8、9茶匙油。對此,健營物理治療及營養中心資深營養師黃麗寶(April)曾分享了10大低脂餃子排行榜,同時提供建議分量,一次不會攝取多過2份油脂:
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/1_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/2_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/3_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/4_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/5_600.png)
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![](https://static04.hket.com/res/v3/image/content/3805000/3809816/7_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/8_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/9_600.png)
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![](https://static04.hket.com/res/v3/image/content/3805000/3809816/666_600_600_600.jpg)
她提醒,雖然排行榜上都是較低脂的餃子,但都要注意食用分量。因為餃子皮屬五穀類,如果一餐內進食整包餃子再加一個麵餅,五穀分量有機會超標;此外,餃子的蛋白質及蔬菜份量不多,所以最好在煮餃子時加入蔬菜,補充纖維攝取,亦有助增加飽足感。進食餃子後,記得要在其他正餐攝取蛋白質,例如雞蛋、瘦肉、海鮮等,以免蛋白質攝取不足,導致新陳代謝減慢,反而致肥。
17款低脂急凍水餃雲吞
本港營養顧問中心「Eacy Nutrition」的營養師亦曾共享17款低脂急凍水餃雲吞,名單如下:
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/12_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/13_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/14_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/15_600.png)
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![](https://static04.hket.com/res/v3/image/content/3805000/3809816/27_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/28_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/29_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/666_600_600_600.jpg)
營養師提醒大家,想健康食水餃雲吞可以多注意以下3點:
- 成年女士每次進食4至5隻再加半碗麵即可,而男性就可以食6至8隻再加1碗麵。
- 每次煮水餃時也可以加多碗蔬菜,有助補充纖維量及增加飽肚感。
- 配1杯無糖豆漿或1隻雞蛋,更可增加蛋白質攝取量。
16款低卡餃子
「Aranth安曼營養」註冊營養師陳曼婷Ariel曾分享16款低卡餃子:
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/30_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/31_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/32_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/33_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/34_600.png)
![](https://static04.hket.com/res/v3/image/content/3805000/3809816/35_600.png)
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![](https://static04.hket.com/res/v3/image/content/3805000/3809816/666_600_600_600.jpg)
營養師表示,不少市民認為餃子餡料含有蔬菜,所以不用另行配搭青菜食用,但是實際上餃子餡料的蔬菜份量遠遠不及1份正常蔬菜,故此建議大家進食餃子時要至少配搭1至2份蔬菜進食。
營養師以正常成人1天攝取1,600卡路里熱量計算,建議可以以早、午、晚三餐攝入熱量比例400:600:600為準,而作為正餐進食,建議可以進食15隻約為15克的餃子,如果是素餡或鮮蝦餡,更可以吃到約18隻。
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超市大搜查|酸度調節劑可致腸胃不適 24款不含酸度調節劑安全烏冬【含較低鈉烏冬名單】
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