胃痛|食三文治猪肉都要消化4个半钟?解构13款易胃胀易饱肚食物
2022-11-21 00:00
食1块猪肉竟然要消化4.5小时?不同食物在胃部消化的时间也不同,台湾营养师高敏敏列出13款食物在胃部消化的时间,她表示,食物在胃部消化得愈久,饱肚感维持得愈久,有助减肥;不过部份人或会容易胃痛胃胀。
消化时间愈长愈饱肚
减肥人士若选错食物,很快便肚饿;容易胃痛胃胀人士则因为食物迟迟「未落格」,常感到不适。营养师高敏敏在facebook专页发文指,若食物在胃部消化的时间愈长,就愈饱肚,不会时刻想吃东西。因此有些医生或营养师会建议减肥人士,参考胃部消化食物的时间来减磅。
她续指,每种食物在胃部消化的速度都不一样,基本上食物脂肪愈多,消化速度愈慢。当食物的组成愈丰富多样化,消化的时间也会延长。
除了减肥人士,经常消化不良的人、容易感到肚饿的人,甚至肠胃病患者,也可了解不同食物的消化时间。
13种食物所需的消化时间
高敏敏列出13种常吃的蔬果、肉类、饮品等,在胃部的消化时间。点击图片了解详情:
高敏敏指,便当的消化时间比单一食物种类还要长,因此正在减重的人士,可以选择健康、多样化的便当作为正餐。便当除了消化缓慢之外,饱肚感也较持久,同时也能摄取到较丰富的蛋白质、膳食纤维等营养。
摄取好油脂
另外,很多减肥人士闻油色变,高敏敏解释,人体是需要摄取油分才能运作。适时在食物中加入油脂,更可让身体产生饱肚感,并减少吃完正餐想吃零食的想法,更易达到减磅目的。
她续指,若真的担心摄取太多油分、脂肪,可以选择好油,例如植物油、坚果、牛油果、三文鱼等食物。但她提醒,太油腻的食物反而会导致消化不良。她建议胃胀气、胃功能不佳的人士选择消化速度快的原型食材,例如蔬菜、水果、鱼肉等。
进食顺序有助减肥
除了了解不同食物的消化时间外,懂得顺序进食也可帮助减重减肥。高敏敏建议大家先吃菜再吃肉,然后再吃淀粉类。因为蔬果含丰富膳食纤维及植化素、营养素,有助加强饱肚感,帮助消化并能垫胃。
她表示,当掌握食物消化的时间后,享用美食的同时,亦可轻松有效地控制体重,让身体更健康。
内容获「高敏敏营养师」授权转载
同场加映:减肥都可以食麦当劳
尚营坊营养师团队在其Facebook专页为大家把麦当劳的食物归类为「低脂之选」、「低热量之选」、「间中享受」、「高脂陷阱」及「高热量陷阱」的食物,列明它们的能量、蛋白质、总脂肪及碳水化合物含量,让大家一目了然了解当中的营养成份,轻松选择适合自己的食物。
低脂之选早餐篇
![低脂之选早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/bd8ab804afd65bf416e1f023e5b0b4e4/2022-10/GOOD_breakfast_1.png)
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![低脂之选早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/facbda0567c0d515882a6da9350b2604/2022-10/GOOD_breakfast_5.png)
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低脂之选面包及沙律篇
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![低脂之选面包及沙律篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/de221ea3d4da6aee58fc4e59a69b1925/2022-10/lowfat_5.png)
![低脂之选面包及沙律篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/51d68653c67cfe5e9ab3cf70ffb129b7/2022-10/lowfat_6.png)
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![低脂之选面包及沙律篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/5b1b39576d570407504a24b9e4399d52/2022-10/lowfat_16.png)
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![低脂之选面包及沙律篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/f3d901a9244daf67ce14bde3085de482/2022-10/lowfat_18.png)
低热量之选饮品篇
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/2f4dc5db26ea3d0ad374a586fee933a4/2022-10/drink_1.png)
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![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/5d0e829a90e4a2d7355cdcc5f9027f10/2022-10/drink_3.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/093a43cced66da7fd9c95f706be31968/2022-10/drink_4.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/e10095b587962cd5136713f039a8f6b1/2022-10/drink_5.png)
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![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/54a1c626e8aef42b65439f125d129ae9/2022-10/drink_7.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/0dd1d17410a8681937b43c292c0f9d08/2022-10/drink_8.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/7f72d8277df996fddb79c1d8d0b053af/2022-10/drink_9.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/024c5bc31f5c5d466afee2cc015dc7ee/2022-10/drink_10.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/55be2703922e666ad7599b20aaed5a03/2022-10/drink_11.png)
![低热量之选饮品篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/f707ffbe3fd2126283eb31f68714def2/2022-10/drink_12.png)
间中享受早餐篇
![间中享受早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/ee738c21c88c948b67d886f28bb27e41/2022-10/enjoy_breakfast_1.png)
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![间中享受早餐篇间中享受早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/4057c6be348873c37611ad0ed19bbc11/2022-10/enjoy_breakfast_4.png)
![间中享受早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/89612dbaf578a1dc1b7f1d9fb450da83/2022-10/enjoy_breakfast_5.png)
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![间中享受早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/ff37105014317d3e9f10eb51221b6ae1/2022-10/enjoy_breakfast_7.png)
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间中享受面包篇
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高脂早餐篇
![高脂陷阱早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/f58c43472c7b2de9ed9d4858668f5653/2022-10/high_fat_1.png)
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![高脂陷阱早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/87262b9c4cd876231a8e58ea2f8377db/2022-10/high_fat_3.png)
![高脂陷阱早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/ebb5bae18938eb68db7cb4de49e35433/2022-10/high_fat_4.png)
![高脂陷阱早餐篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/28598f87ab0df58588b4dd0c16ec9824/2022-10/high_fat_5.png)
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高脂面包篇
![高脂陷阱面包篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/f104a0ad6b941d0a316b97edc4657d64/2022-10/highfat_bread_1.png)
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![高脂陷阱面包篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/22340ee3e56980ee51f4368994cb331f/2022-10/highfat_bread_3.png)
![高脂陷阱面包篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/ccf34bc8f954734822ca7ef59af259a1/2022-10/highfat_bread_4.png)
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![高脂陷阱面包篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/3e2fe99f1262b91461e7c4dd5bbb412f/2022-10/highfat_bread_8.png)
![高脂陷阱面包篇](https://image.hkhl.hk/f/1024p0/0x0/100/none/e9cf6699b2a66f366ae8915406a12881/2022-10/highfat_bread_9.png)
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其他高脂陷阱
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