轉貼~學測前考生怎麼吃？ 營養師教你食全食美
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal>發布者：光田綜何醫院</P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal>減肥，減重~~~最重要的健康也要兼顧<IMG border=0 alt="" src="http://dz.adj.idv.tw/images/smilies/default/hug.gif" smilieid="13"> <IMG border=0 alt="" src="http://dz.adj.idv.tw/images/smilies/default/hug.gif" smilieid="13"> <IMG border=0 alt="" src="http://dz.adj.idv.tw/images/smilies/default/hug.gif" smilieid="13"> </P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><BR><SPAN style="FONT-SIZE: small"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">【光田沙鹿訊】</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">99</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">年大學學測即將在</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">1</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">月</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">29</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">號登場，隨著考試的逼近，考生及家長的情緒也跟著緊張起來，甚至睡眠、食慾都受到影響，加上時序進入冬季，又是吃補的季節，因此考試前，家長往往想要替孩子〝補一補〞，但是過度的補，可能會適得其反，讓考生腸胃吃不消，影響考試表現。光田醫院營養師謝冠妃指出，其實考生的飲食只要把握〝均衡〞、〝營養〞、〝健康〞三個原則即可。</SPAN></SPAN></P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">以下提供幾項幾個飲食原則供參考：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="COLOR: #000080"><SPAN style="FONT-FAMILY: Times New Roman">1.</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; COLOR: #000080; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">均衡攝取六大類：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">六大類食物包含五穀根莖類、豆魚肉蛋類、蔬菜類、水果、低脂奶類、油脂與堅果</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">(</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">核果</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">)</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">種子類，六大類食物提供的營養素不同，所以應儘量多樣化的選擇各類新鮮食物。</SPAN></SPAN></P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="COLOR: #003366"><SPAN style="FONT-FAMILY: Times New Roman">2.</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; COLOR: #003366; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">三餐定時定量：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">考生</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">K</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">書辛苦，常常因為在外補習讀書，因此用餐時間不定，有些孩子飲料零食就充當一餐，因此三餐不均衡。營養師強調三餐定時定量很重要，尤其是早餐，「一日之計在於晨」，早餐是一天活力的泉源，此時補給適當營養，能夠快速消化吸收，促進新陳代謝，進而補充腦部能量，提供上午所需的熱量及養份，保持一天頭腦思緒清晰。若早餐沒吃，易使得早晨的血糖過低，腦細胞的活力變差，導致注意力不集中，反應遲鈍，影響學習能力。</SPAN></SPAN></P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="COLOR: #003366"><SPAN style="FONT-FAMILY: Times New Roman">3.</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; COLOR: #003366; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">維生素、礦物質及纖維攝取：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">考生壓力大，建議可補充維生素</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">A</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">及維生素</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">C</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">，增強免疫力，可多選擇深綠色及深紅黃色之蔬菜、水果。而維生素</SPAN><SPAN lang=EN-US><SPAN style="FONT-FAMILY: Times New Roman">B</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">群可幫助新陳代謝，消除疲勞，可多選用小麥、胚芽、糙米、全穀類製品。礦物質能使生理機能正常運作，預防缺鐵性貧血，深綠色蔬菜，牛、豬等肉類富含這部分的營養。而全穀類、蔬菜、水果中也含有豐富的膳食纖維，纖維可促進腸道蠕動，預防便秘，讓考生腸胃乾淨舒爽，避免考前肚子作怪。</SPAN></SPAN></P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="COLOR: #000080"><SPAN style="FONT-FAMILY: Times New Roman">4.</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; COLOR: #000080; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">清淡飲食少油脂：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><SPAN style="FONT-SIZE: small">食材應選擇低油烹調方法，如清蒸、水煮、燒、燉、滷等方式，避免太過油膩的燉補品，尤其補燉品多以肉類或內臟為主要材料，加上麻油、酒等，吃多了反而加重腸胃負擔。</SPAN></SPAN></P>
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<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-SIZE: small"><SPAN style="COLOR: #000080"><SPAN style="FONT-FAMILY: Times New Roman">5.</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; COLOR: #000080; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">適時運動及補充水分：</SPAN></SPAN></P>
<P style="MARGIN: 0cm 0cm 0pt" class=MsoNormal><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><SPAN style="FONT-SIZE: small">由於讀書的關係，導致坐的時間過長，這會影響考生腸胃的蠕動，所以定時起身走走、做做體操、活動筋骨可消除疲勞，促進腸胃蠕動。至於液體的攝取方面，應盡量減少刺激性的咖啡、茶及碳酸飲料，多喝白開水，才可促進身體廢物排泄，是考生最健康的飲品選擇。</SPAN></SPAN></P>