因人而異。減肥的要減少總能量,降血壓吃含鉀成分高的有利,心血管疾病要減少飽和脂肪的攝入,等等。
吃什麽好當然是因人而異。如果要減肥,就要減少總的能量攝入。比較米和麵,很顯然米的能量要比麵粉低。吃米飯要比吃饅頭麵條有利於減肥。況且半斤米做的飯要比半斤麵粉做的麵食 看起來量大。 也許這是常吃麵食比常吃米食人顯得肥胖的原因之一。
玉米比麵粉的脂肪高出一倍 (有玉米油,沒見過小麥油吧),所以玉米不利於減肥。
馬鈴薯和紅薯 的能量要低的多, 而且這二者的鉀含量要比米的含量高,鉀是人體需要但是又不容易儲存的元素,所以從這減肥和吸收鉀元素來說 馬鈴薯和紅薯比米要好。馬鈴薯和紅薯又幾乎不含脂肪,對於降低血脂應該有用。
豆類的蛋白質含量接近於肉類。大豆的蛋白質含量甚至比肉還高。 紅豆和綠豆的脂肪含量,在同等蛋白質的攝入時,要低得多。這個真是劃算。另外紅豆和綠豆的鉀含量還是肉類的幾倍。紅豆和綠豆的鐵含量和維生素A 也比肉類高,從這五個方麵來看豆類比肉類更好。
和肉類相比,除了豆類脂肪低,鉀含量高外, 又不含膽固醇,據說人體必需的幾種氨基酸豆類含量也高。
當然口感則是另外一回事了。
下表為每100g食物 中所含營養成分。
|
玉米 |
小麥 |
麵粉 |
米 |
糙米 |
糯米 |
馬鈴薯 |
番薯 |
紅豆 |
綠豆 |
豆腐 |
大豆 |
花生 |
腰果 |
能量 (kcal) |
365 |
338 |
364 |
130 |
110 |
97 |
76 |
85 |
329 |
347 |
76 |
446 |
567 |
553 |
脂類 /g |
4.7 |
2.5 |
1 |
0.3 |
0.9 |
0.2 |
0.1 |
0.1 |
0.5 |
1.2 |
4.8 |
20 |
49 |
11 |
飽和脂肪 /g |
0.7 |
0.5 |
0.2 |
0.1 |
0.2 |
0 |
0 |
0 |
0.2 |
0.3 |
0.7 |
2.9 |
7 |
8 |
多元不飽和脂肪 / g |
2.2 |
1 |
0.4 |
0.1 |
0.3 |
0.1 |
0 |
0 |
0.1 |
0.4 |
2.7 |
11 |
16 |
8 |
單元不飽和脂肪 /g |
1.3 |
0.3 |
0.1 |
0.1 |
0.3 |
0.1 |
0 |
0 |
0.1 |
0.2 |
1.1 |
4.4 |
24 |
24 |
反式脂肪 /g |
|
|
|
|
|
|
|
0 |
|
|
|
|
|
|
膽固醇 /mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
鈉 / mg |
35 |
2 |
2 |
1 |
5 |
5 |
6 |
55 |
5 |
15 |
7 |
2 |
18 |
12 |
鉀 / mg |
287 |
431 |
107 |
35 |
43 |
10 |
421 |
337 |
1254 |
1246 |
121 |
1797 |
705 |
660 |
碳水化合物 / g |
74 |
71 |
76 |
28 |
23 |
21 |
17 |
20 |
63 |
63 |
1.9 |
30 |
16 |
30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白質 / g |
9 |
14 |
10 |
2.7 |
2.6 |
2 |
2 |
1.6 |
21 |
24 |
8 |
36 |
26 |
18 |
維生素A/IU |
0 |
0 |
0 |
0 |
0 |
0 |
2 |
1418 |
17 |
114 |
85 |
22 |
0 |
0 |
鈣/mg |
7 |
34 |
15 |
10 |
10 |
2 |
12 |
30 |
66 |
132 |
350 |
277 |
92 |
37 |
維生素D/IU |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
維生素B12/ug |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
維生素C/mg |
0 |
0 |
0 |
0 |
0 |
0 |
19.7 |
2.4 |
0 |
4.8 |
0.1 |
6 |
0 |
0.5 |
鐵/mg |
2.7 |
3.5 |
1.2 |
0.2 |
0.4 |
0.1 |
0.8 |
0.6 |
5 |
6.7 |
5.4 |
15.7 |
4.6 |
6.7 |
維生素B6/mg |
0.6 |
0.4 |
0 |
0.1 |
0.1 |
0 |
0.3 |
0.2 |
0.4 |
0.4 |
0 |
0.4 |
0.3 |
0.4 |
鎂/mg |
127 |
144 |
22 |
12 |
43 |
5 |
23 |
25 |
127 |
189 |
30 |
280 |
168 |
292 |
(鉀 /鈉) |
8 |
216 |
54 |
35 |
9 |
2 |
70 |
6 |
251 |
83 |
17 |
899 |
39 |
55 |
(鉀/脂 ) |
61.1 |
172 |
107 |
117 |
48 |
50 |
4210 |
3370 |
2508 |
1038 |
25. |
90 |
14.4 |
60 |
(不飽和/飽和) |
5 |
3 |
3 |
2 |
3 |
|
|
|
1 |
2 |
5 |
5 |
6 |
4 |
|
堅果 |
核桃 |
開心果 |
棗 |
芝麻 |
牛肉 |
羊肉 |
肉排 |
魚 |
奶酪 |
乳 |
酸奶 |
蛋 |
黃油 |
能量 (kcal) |
606 |
654 |
562 |
79 |
572 |
250 |
294 |
270 |
205 |
402 |
42 |
58 |
155 |
716 |
脂類 /g |
54 |
65 |
45 |
0.2 |
50 |
15 |
21 |
19 |
12 |
33 |
1 |
0.4 |
11 |
81 |
飽和脂肪 /g |
9 |
6 |
6 |
0 |
7 |
6 |
9 |
8 |
2.5 |
21 |
0.6 |
0.1 |
3.3 |
51 |
多元不飽和脂肪 / g |
15 |
47 |
14 |
0 |
22 |
0.5 |
1.5 |
0.9 |
4.4 |
0.9 |
0 |
0 |
1.4 |
3 |
單元不飽和脂肪 /g |
28 |
9 |
24 |
0 |
19 |
7 |
9 |
9 |
4.4 |
9 |
0.3 |
0.1 |
4.1 |
21 |
反式脂肪 /g |
|
|
|
|
|
1.1 |
|
|
|
|
|
|
|
|
膽固醇 /mg |
0 |
0 |
0 |
0 |
0 |
90 |
97 |
78 |
63 |
105 |
5 |
5 |
373 |
215 |
鈉 / mg |
273 |
2 |
1 |
3 |
11 |
72 |
72 |
58 |
61 |
621 |
44 |
36 |
124 |
11 |
鉀 / mg |
632 |
441 |
1025 |
250 |
468 |
318 |
310 |
279 |
384 |
98 |
150 |
141 |
126 |
24 |
碳水化合物 / g |
21 |
14 |
28 |
20 |
23 |
0 |
0 |
0 |
0 |
1.3 |
5 |
3.6 |
1.1 |
0.1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白質 / g |
20 |
15 |
20 |
1.2 |
18 |
26 |
25 |
25 |
22 |
25 |
3.4 |
10 |
13 |
0.9 |
維生素A/IU |
0 |
20 |
415 |
40 |
9 |
0 |
0 |
25 |
50 |
1002 |
47 |
4 |
520 |
2499 |
鈣/mg |
117 |
98 |
105 |
21 |
975 |
18 |
17 |
12 |
15 |
721 |
125 |
110 |
50 |
24 |
維生素D/IU |
0 |
0 |
0 |
1 |
0 |
7 |
2 |
6 |
0 |
24 |
1 |
0 |
87 |
60 |
維生素B12/ug |
0 |
0 |
0 |
10 |
0 |
2.6 |
2.6 |
2.2 |
2.8 |
0.8 |
0.5 |
0.8 |
1.1 |
0.2 |
|
|
|
|
|
|
|
|
|
|
|
|
|
0 |
|
維生素C/mg |
0.5 |
1.3 |
5.6 |
69 |
0 |
0 |
0 |
0 |
3.7 |
0 |
0 |
0 |
0 |
0 |
鐵/mg |
2.6 |
2.9 |
3.9 |
0.5 |
14.6 |
2.6 |
1.9 |
2.4 |
0.3 |
0.7 |
0 |
0.1 |
1.2 |
0 |
維生素B6/mg |
0.4 |
0.5 |
1.7 |
0 |
0.8 |
4 |
1 |
0.5 |
0.6 |
0.1 |
0 |
0.1 |
0.1 |
0 |
鎂/mg |
229 |
158 |
121 |
|
351 |
21 |
23 |
23 |
30 |
28 |
11 |
11 |
10 |
2 |
鉀 /鈉 |
2 |
221 |
1025 |
83 |
43 |
4 |
4 |
5 |
6 |
0 |
3 |
4 |
1 |
2 |
(鉀/脂 ) |
12 |
7 |
23 |
1250 |
9 |
21 |
15 |
15 |
32 |
3 |
150 |
353 |
11 |
0 |
不飽和/飽和 |
5 |
9 |
6 |
|
6 |
1 |
1 |
1 |
4 |
0 |
1 |
1 |
2 |
|
|
黃油 |
咖啡 |
巧克力 |
蜂蜜 |
糖 |
葡萄 |
蘋果 |
橙 |
香蕉 |
芒果 |
番木瓜 |
桃 |
櫻 |
草莓 |
能量 (kcal) |
716 |
0 |
545 |
304 |
386 |
66 |
55 |
47 |
88 |
59 |
42 |
39 |
50 |
32 |
脂類 /g |
81 |
0 |
31 |
0 |
0 |
0.4 |
0.2 |
0.1 |
0.3 |
0.4 |
0.3 |
0.3 |
0.3 |
0.3 |
飽和脂肪 /g |
51 |
0 |
19 |
0 |
0 |
0.1 |
0 |
0 |
0.1 |
0.1 |
0.1 |
0 |
0.1 |
0 |
多元不飽和脂肪 / g |
3 |
0 |
1.1 |
0 |
0 |
0.1 |
0.1 |
0 |
0.1 |
0.1 |
0.1 |
0.1 |
0.1 |
0.22 |
單元不飽和脂肪 /g |
21 |
0 |
10 |
0 |
0 |
|
0 |
0 |
0 |
0.1 |
0.1 |
0.1 |
0.1 |
0 |
反式脂肪 /g |
|
0 |
|
|
0 |
0 |
0 |
|
0 |
|
|
|
|
|
膽固醇 /mg |
215 |
0 |
8 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
鈉 / mg |
11 |
2 |
24 |
4 |
1 |
2 |
1 |
0 |
1 |
1 |
8 |
0 |
3 |
1 |
鉀 / mg |
24 |
49 |
559 |
52 |
2 |
191 |
107 |
181 |
358 |
168 |
182 |
190 |
173 |
153 |
碳水化合物 / g |
0.1 |
0 |
61 |
82 |
100 |
17 |
14 |
12 |
23 |
15 |
11 |
10 |
12 |
8 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白質 / g |
0.9 |
0.1 |
4.9 |
0.3 |
0 |
0.6 |
0.3 |
0.9 |
1.1 |
0.8 |
0.5 |
0.9 |
1 |
0.7 |
維生素A/IU |
2499 |
0 |
50 |
0 |
0 |
100 |
54 |
225 |
64 |
1082 |
950 |
326 |
1283 |
12 |
鈣/mg |
24 |
2 |
56 |
6 |
1 |
14 |
6 |
40 |
5 |
11 |
20 |
6 |
16 |
16 |
維生素D/IU |
60 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
維生素B12/ug |
0.2 |
0 |
0.2 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
0 |
|
|
|
|
|
|
|
|
|
|
|
|
維生素C/mg |
0 |
0 |
0 |
0.5 |
0 |
7 |
4.6 |
53.2 |
8.7 |
36.4 |
60.9 |
6.6 |
10 |
58.8 |
鐵/mg |
0 |
0 |
8 |
0.4 |
0.1 |
0.3 |
0.1 |
0.1 |
0.3 |
0.2 |
0.3 |
0.3 |
0.3 |
0.4 |
維生素B6/mg |
0 |
0 |
0 |
0 |
0 |
0.1 |
0 |
0.1 |
0.4 |
0.1 |
0 |
0 |
0 |
0 |
鎂/mg |
2 |
3 |
146 |
2 |
0 |
5 |
5 |
10 |
27 |
10 |
21 |
9 |
9 |
13 |
鉀 /鈉 |
2 |
25 |
23 |
13 |
2 |
96 |
107 |
|
358 |
168 |
23 |
|
58 |
153 |
(鉀/脂 ) |
0.3 |
|
18.03 |
|
|
478 |
535 |
1810 |
1193 |
420 |
607 |
633 |
577 |
510 |
|
檸檬 |
西蘭花 |
菜椒 |
卷心菜 |
蘿卜 |
菠菜 |
茄 |
辣椒 |
鱷梨 |
萵苣 |
洋蔥 |
番茄 |
黃瓜 |
胡蘿卜 |
西葫蘆 |
蒜 |
能量 (kcal) |
28 |
33 |
20 |
24 |
15 |
23 |
24 |
39 |
160 |
14 |
39 |
17 |
15 |
41 |
16 |
148 |
脂類 /g |
0.3 |
0.4 |
0.2 |
0.1 |
0.1 |
0.4 |
0.2 |
0.4 |
15 |
0.2 |
0.1 |
0.2 |
0.1 |
0.2 |
0.3 |
0.5 |
飽和脂肪 /g |
0 |
0 |
0.1 |
0 |
0 |
0.1 |
0 |
0 |
2.1 |
0 |
0 |
0 |
0 |
0 |
0.1 |
0.1 |
多元不飽和脂肪 / g |
0.1 |
0 |
0.1 |
0 |
0 |
0.2 |
0.1 |
0.2 |
1.8 |
0.1 |
0 |
0.1 |
0 |
0.1 |
0.1 |
0.2 |
單元不飽和脂肪 /g |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
10 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
反式脂肪 /g |
|
|
0 |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
膽固醇 /mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
鈉 / mg |
2 |
33 |
3 |
18 |
39 |
79 |
2 |
9 |
7 |
28 |
4 |
5 |
2 |
69 |
8 |
17 |
鉀 / mg |
138 |
316 |
175 |
170 |
233 |
558 |
229 |
322 |
485 |
194 |
146 |
237 |
147 |
320 |
261 |
401 |
碳水化合物 / g |
9 |
7 |
4.6 |
6 |
3.4 |
3.6 |
6 |
9 |
9 |
2.9 |
9 |
3.9 |
3.6 |
10 |
3.1 |
33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白質 / g |
1.1 |
2.8 |
0.9 |
1.3 |
0.7 |
2.9 |
1 |
1.9 |
2 |
1.4 |
1.1 |
0.9 |
0.7 |
0.9 |
1.2 |
6 |
維生素A/IU |
22 |
623 |
370 |
98 |
7 |
9377 |
23 |
952 |
146 |
7406 |
2 |
833 |
105 |
1670 |
200 |
9 |
鈣/mg |
26 |
47 |
10 |
40 |
25 |
99 |
9 |
14 |
12 |
36 |
23 |
10 |
16 |
33 |
16 |
181 |
維生素D/IU |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
維生素B12/ug |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
維生素C/mg |
53 |
89.2 |
80.4 |
36.6 |
14.8 |
28.1 |
2.2 |
144 |
10 |
9.2 |
7.4 |
13.7 |
2.8 |
5.9 |
17.9 |
31.2 |
鐵/mg |
0.6 |
0.7 |
0.3 |
0.5 |
0.3 |
2.7 |
0.2 |
1 |
0.6 |
0.9 |
0.2 |
0.3 |
0.3 |
0.3 |
0.4 |
1.7 |
維生素B6/mg |
0.1 |
0.2 |
0.2 |
0.1 |
0.1 |
2 |
0.1 |
0.5 |
0.3 |
0.1 |
0.1 |
0.1 |
0 |
0.1 |
0.2 |
1.2 |
鎂/mg |
8 |
21 |
10 |
12 |
10 |
79 |
14 |
23 |
29 |
13 |
10 |
11 |
13 |
12 |
18 |
25 |
鉀 /鈉 |
69 |
10 |
58 |
9 |
6 |
7 |
115 |
36 |
69 |
7 |
37 |
47 |
74 |
5 |
33 |
24
|
|