Space for lasam

茹素基本法

Posted on: June 22, 2010


(星島)2010年5月21日 星期五 06:30  (綜合報道)  (星島日報    報道)

  1. 綠葉菜及燕麥糠中的菲丁酸鹽,大量攝取會減低鐵質及鈣質的吸收。

  2. 一般食肆的素菜茨汁含很高油分,例如用奶油及紅椒拌成的醬汁,熱量每湯匙可達150kcal;用水、生粉及蠔油製茨汁,每茶匙則只有約40至50kcal。

  3. 天然香料如青椒、黑椒、芝麻及玉桂粉等,可令食物味道更濃郁,又能代替鹽、糖等調味料和醬油。

  4. 炸過的油會轉化成為反式脂肪,提高血中膽固醇,少吃為妙。應用蒸、燜、燉和烚等煮法,代替炒和炸。用粟米油、芥花籽油和橄欖油煮食更為健康。

  5. 幼兒一歲以後已可開始茹素,牛奶及雞蛋乃成長所需的重要食物,茹素孩子宜繼續進食。

  6. 可以紅米、糙米取代白米,以攝取更豐富的鐵質。

  ■維他命C有助鐵質吸收。

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