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【我愛堅果】
可以載舟，也可以覆舟！🤣
就每盎司，（大約25公克）的卡路里而言，所有堅果都大致相同，而在適量的情況下，它們都是任何飲食的健康添加物。只是，有沒有那麼容易適量呢？英文叫做NUTS的一個原因，就是吃了以後，會像瘋子一樣停不下來啊！😂
堅果混合的 omega-3 脂肪酸、蛋白質和纖維，將幫助您感到飽腹感並抑制食慾！
盎司 160 卡路里的最低熱量堅果是:
杏仁（23 顆堅果；6 克蛋白質，14 克脂肪）�腰果（16 到 18 個堅果；5 克蛋白質，13 克脂肪）�和開心果（49 個堅果；6 克蛋白質，13 克脂肪）
所以我個人，把１０顆堅果，定為我一次的食用單位，避免在油中包裝或烘烤的堅果。應該生吃比較好喔。
#追蹤我按讚回應會更快收到新資訊
#其實我愛吃的是夏威夷豆
#健康紳士讓你全方位健康
#與Matt我聯繫
https://linktr.ee/mm24tw
【選對食用油】身體運作需要適量油脂
⭐要懂得分辨好油壞油
⭐按烹調方式選擇用哪種油
#星期四食材
認識健康油脂食物
有些女生為了減肥，視油脂為大敵，自煮時不添加油份，外出進食亦「走油」，以為這種飲食方法很健康，但久久未能成孕，最後發現原來因為飲食中缺少了油脂！膽固醇是合成多種荷爾蒙的重要原料，如果油脂攝取不足容易影響荷爾蒙分泌，造成不孕，所以不應盲目「走油」，宜認識哪些為健康油脂適量攝取，哪些壞油應該避免食用，市面上見到的油脂各有優缺點，最好是在家中常備2至3種油脂，每星期輪流使用或按烹調方式選擇。
飽和脂肪酸：室溫時呈白色固體狀態，常見於豬油、牛油、動物性脂肪、芝士、忌廉、椰子油、棕櫚油等。
優點：化學性質穩定，不易氧化變質。
缺點：過量進食較容易患上血管硬化、中風、心臟病等疾病風險。
適合用法：高溫且長時間烹煮的菜式
單元不飽和脂肪：室溫時呈液體狀態，常見於橄欖油、苦茶油、花生油、堅果、牛油果。
優點：含有Omega-9，有助提高好膽固醇及降低壞膽固醇。
缺點：化學性質不穩定，容易受高溫影響產生氧化。
適合用法：涼拌、低溫快炒
多元不飽和脂肪：室溫時呈液體狀態，常見於粟米油、芝麻油、葵花油、亞麻籽油、菜籽油、大豆油、核桃油、三文魚、沙甸魚等。
優點：含有人體無法自製的Omega-3及Omega-6，同時提高好膽固醇及降低壞膽固醇。
缺點：化學性質不穩定，容易受高溫影響產生氧化。
適合用法：一般煎炒菜式
反式脂肪：植物油經過氫化程序會轉化成反式脂肪，常見於人造牛油、起酥油(Shortening)。
優點：沒有
缺點：令血液中的壞膽固醇上升，同時降低好膽固醇，過量進食有增加患上血管硬化、中風、心臟病等疾病風險。
常見含反式脂肪食物：蛋撻、曲奇餅、酥皮食物、蛋糕、餅乾、椰絲奶油包、炸薯條、炸雞、菠蘿油、油炸鬼、奶精
留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。
Get to know healthy high-fat foods
Some women view fats as their archnemesis when they wish to shed some pounds. They would either avoid using oil in their cooking or request restaurants to remove additional fats when ordering take-outs. They thought this is a healthy dietary practice, but the lack of fats in the body is one of the main reasons they cannot get pregnant!
In fact, cholesterol is the precursor of many hormones. The lack of fats in the body would affect the secretion of hormones, leading to infertility. We should learn more about healthy fats, consume them in an appropriate quantity, and avoid fats that are bad for us. There are many types of fats and oils in the market, and each of them has their own pros and cons. It is best to prepare 2 to 3 different types of oils and use them interchangeably in cooking from time to time.
Saturated fatty acids: in white solid state at room temperature; can be found in lard, butter, animal fats, cheese, cream, coconut oil, and palm oil
Pros: chemically stable, not easily oxidized
Cons: excessive consumption can cause the hardening of the arteries (vascular sclerosis), stroke, and heart diseases
Proper way of use: dishes to be cooked at high temperature and for a long period
Monounsaturated fatty acids: liquid at room temperature; often seen in olive oil, camellia seed oil, peanut oil, nuts, and avocado
Pros: contains Omega-9; can help increase the good cholesterols and reduce the bad cholesterol
Cons: chemically unstable, oxidized easily when exposed to high temperature
Proper way of use: cold dishes, and can be used for frying at low temperature
Polyunsaturated fatty acids: liquid at room temperature, commonly found in corn oil, sesame oil, sunflower oil, linseed oil, rapeseed oil, soybean oil, walnut oil, salmon, and sardine
Pros: contains Omega-3 and Omega-6, which humans could not produce; can help increase the good cholesterols and reduce the bad cholesterol
Cons: chemically unstable, oxidized easily when exposed to high temperature
Proper way of use: normal pan-fried dishes
Trans-fatty acids: vegetable oils that have gone through hydrogenation; often seen in margarine and shortening
Pros: none
Cons: increase the bad cholesterol and reduce the good cholesterol in the blood; excessive consumption can cause the hardening of the arteries (vascular sclerosis), stroke, and heart diseases
Common foods that contain trans-fatty acids: Egg tart, cookies, puff pastries, cakes, biscuits, coconut cream bun, fried chicken, pineapple bun, Chinese fried dough and creamer
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
#男 #女
健康快料理系列來囉😍原來素食也可以這麼好吃又有花樣!!!
這次很開心能跟秋香老師一起~
分享素食料理－松子酪梨蘑菇🥑
這道料理做法健康快速又簡便，
一舉多得又營養美味~
不但能補充好的Omega-3，
還能抗發炎、維護腦部健康~
輔助減肥、抗憂鬱！
同時也非常適合以下生肖朋友：
🔸 水行生肖：鼠、豬
🔸 金行生肖：猴、雞
有沒有跟我一樣喜歡吃酪梨的朋友呀😘
歡迎按讚並分享給更多人知道~
也請繼續關注健康快料理系列喔😚!!!
食材：
1. 松子(Pine nuts) 50-100g
2. 酪梨 (Avocado)(黑) 1粒
3. 小番茄(Cherry tomato)10粒
4. 洋菇(蘑菇) (Mushroom) 2盒
5. 芝麻葉(Sesame Leaves) 適量
6. 鹽(salt) 適量
7. 黑胡椒(Black pepper) 適量
8. 橄欖油 (olive oil)
9. 巴薩米哥醋 (Balsamic Vinegar) 少許(也可不用)
👉 雨揚老師分享 健康好料理－松子酪梨蘑菇
▶️ https://youtu.be/WbQHKDcPNEI
原來素食也可以這麼好吃又有花樣，
這次很開心能跟秋香老師一起分享健康好料理－松子酪梨蘑菇，
做法健康快速又簡便，
不但能補充好的Omega-3，還能抗發炎、維護腦部健康、輔助減肥、抗憂鬱！
這道料理非常適合：
(1.) 水行生肖：鼠、豬
(2.) 金行生肖：猴、雞
歡迎按讚並分享給更多人知道。
--------------------------------------------------------------------
食材：
1. 松子(Pine nuts) 50-100g
2. 酪梨 (Avocado)(黑) 1粒
3. 小番茄(Cherry tomato)10粒
4. 洋菇(蘑菇) (Mushroom) 2盒
5. 芝麻葉(Sesame Leaves) 適量
6. 鹽(salt) 適量
7. 黑胡椒(Black pepper) 適量
8. 橄欖油 (olive oil)
9. 巴薩米哥醋 (Balsamic Vinegar) 少許(也可不用)
#健康快料理 #開運料理
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Recipe at: http://www.themeatmen.sg/roasted-cauliflower-with-spiced-yogurt-sauce
If you ever tried roasting cauliflower, this striking dish not only adds a definite wow factor to your meal table. Brown, crisp layer, seasoned with spices and paired with spiced greek style yogurt dip: this blank canvas instantaneously turns into a dramatic feast for both the eyes and palate.
Cauliflower is a wonderful source of vitamins, fiber, omega-3 and an endless list of other health benefits. But like every other uncooked vegetable, cauliflower has a mildly bitter flavour, which may not be the most favourable taste for many. To counter that bitterness, we used Farmers Union Greek style yogurt mixed together with spices, to get that zesty spiced cream. Slather on that tangy boost of flavours all over the cauliflower head and roast for an hour till it becomes that aromatic caramelized brown dome. Finish off by drizzling over toasted pine nuts, parsley and feta cheese add that light saltiness to the nutty, buttery flavours.
Feel free to indulge in this addictive cauliflower and yogurt combo a deliciously great way to beat those hunger pangs without adding inches to your waistline
#themeatmensg #simple #delicious #SimpleMadeDelicious#FarmersUnion #GreekYogurt
Follow them on www.instagram.com/farmersunionyogurtsg/ for other fun, nutritious and yummy ideas!
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omega-3 nuts 在 [肯寶KB99營養小知識] 堅果Nut (好油脂、Omega-3、維生素) 的必吃
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