糙米纖維高 減重可多吃
<P style="LINE-HEIGHT: 150%; MARGIN: 0cm 20pt 0pt 0cm; WORD-BREAK: break-all" class=MsoNormal><SPAN style="LINE-HEIGHT: 150%; FONT-FAMILY: '新細明體','serif'; COLOR: dimgray; FONT-SIZE: 10pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">【聯合晚報</SPAN><SPAN style="LINE-HEIGHT: 150%; FONT-FAMILY: 細明體; COLOR: dimgray; FONT-SIZE: 10pt; mso-bidi-font-family: 細明體; mso-font-kerning: 0pt" lang=EN-US>╱</SPAN><SPAN style="LINE-HEIGHT: 150%; FONT-FAMILY: '新細明體','serif'; COLOR: dimgray; FONT-SIZE: 10pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">記者黃玉芳／台北報導】</SPAN><SPAN style="LINE-HEIGHT: 150%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: dimgray; FONT-SIZE: 10pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt" lang=EN-US>2012.04.20 03:15 pm<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></P>
<P style="LINE-HEIGHT: 190%; MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" class=MsoNormal><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">生糙米的纖維質比白米多三倍，因此預防大腸癌、促進腸道健康，以及控制體重者，都建議以糙米替代白米，但消化道功能不好的民眾要適量，免得造成腹瀉、脹氣。對於牙齒咀嚼功能不佳的老人，則可以煮成稀飯，方便進食。</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt"> <SPAN lang=EN-US><o:p></o:p></SPAN></SPAN></P>
<P style="LINE-HEIGHT: 190%; MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" class=MsoNormal><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">台北市立聯合醫院忠孝院區營養科主任洪若樸表示，以</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt" lang=EN-US>100 </SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">公克的生糙米與精製白米相比，糙米的纖維質比白米多三倍，其他如維生素</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt" lang=EN-US>B</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">群、微量元素等營養素，也都是糙米「勝出」。</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt"> <SPAN lang=EN-US><o:p></o:p></SPAN></SPAN></P>
<P style="LINE-HEIGHT: 190%; MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" class=MsoNormal><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">洪若樸說，精製白米也是一種「加工食品」，雖然糙米的熱量跟白米差不多，但糙米的醣類較不容易被人體吸收、同時糙米富含的維生素</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt" lang=EN-US>B</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">群可以促進代謝功能，因此要減重的民眾可適當以糙米替代主食。</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt"> <SPAN lang=EN-US><o:p></o:p></SPAN></SPAN></P>
<P style="LINE-HEIGHT: 190%; MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" class=MsoNormal><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">不過洪若樸表示，清洗糙米時勿用力搓洗，以免營養素流失。同時對於消化道功能不好的人，糙米容易造成腹瀉、脹氣等腸胃不適，建議慢慢增加食用量，或是跟白米混著吃，減輕腸胃的負擔。</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt"> <SPAN lang=EN-US><o:p></o:p></SPAN></SPAN></P>
<P style="LINE-HEIGHT: 190%; MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" class=MsoNormal><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: '新細明體','serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-ascii-font-family: Arial; mso-hansi-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt">董氏基金會營養組主任許惠玉表示，國人「熱量過剩、營養不良」，因此吃糙米是很好的選擇，對於牙齒咀嚼功能不佳的老人，可煮成稀飯。嬰兒開始吃副食品時，也可以把煮糙米稀飯的米漿，餵給寶寶喝。到寶寶八個月大左右，更可以打成米糊餵食。</SPAN><SPAN style="LINE-HEIGHT: 190%; FONT-FAMILY: 'Arial','sans-serif'; COLOR: #414141; FONT-SIZE: 11.5pt; mso-fareast-font-family: 新細明體; mso-font-kerning: 0pt"> <SPAN lang=EN-US><o:p></o:p></SPAN></SPAN></P>