因人而异。减肥的要减少总能量,降血压吃含钾成分高的有利,心血管疾病要减少饱和脂肪的摄入,等等。
吃什么好当然是因人而异。如果要减肥,就要减少总的能量摄入。比较米和面,很显然米的能量要比面粉低。吃米饭要比吃馒头面条有利于减肥。况且半斤米做的饭要比半斤面粉做的面食 看起来量大。 也许这是常吃面食比常吃米食人显得肥胖的原因之一。
玉米比面粉的脂肪高出一倍 (有玉米油,没见过小麦油吧),所以玉米不利于减肥。
马铃薯和红薯 的能量要低的多, 而且这二者的钾含量要比米的含量高,钾是人体需要但是又不容易储存的元素,所以从这减肥和吸收钾元素来说 马铃薯和红薯比米要好。马铃薯和红薯又几乎不含脂肪,对于降低血脂应该有用。
豆类的蛋白质含量接近于肉类。大豆的蛋白质含量甚至比肉还高。 红豆和绿豆的脂肪含量,在同等蛋白质的摄入时,要低得多。这个真是划算。另外红豆和绿豆的钾含量还是肉类的几倍。红豆和绿豆的铁含量和维生素A 也比肉类高,从这五个方面来看豆类比肉类更好。
和肉类相比,除了豆类脂肪低,钾含量高外, 又不含胆固醇,据说人体必需的几种氨基酸豆类含量也高。
当然口感则是另外一回事了。
下表为每100g食物 中所含营养成分。
|
玉米 |
小麦 |
面粉 |
米 |
糙米 |
糯米 |
马铃薯 |
番薯 |
红豆 |
绿豆 |
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 |
脂类 /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 |
饱和脂肪 /g |
0.7 |
0.5 |
0.2 |
0.1 |
0.2 |
0 |
0 |
0 |
0.2 |
0.3 |
0.7 |
2.9 |
7 |
8 |
多元不饱和脂肪 / g |
2.2 |
1 |
0.4 |
0.1 |
0.3 |
0.1 |
0 |
0 |
0.1 |
0.4 |
2.7 |
11 |
16 |
8 |
单元不饱和脂肪 /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 |
|
|
|
|
|
|
胆固醇 /mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
钠 / mg |
35 |
2 |
2 |
1 |
5 |
5 |
6 |
55 |
5 |
15 |
7 |
2 |
18 |
12 |
钾 / 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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白质 / g |
9 |
14 |
10 |
2.7 |
2.6 |
2 |
2 |
1.6 |
21 |
24 |
8 |
36 |
26 |
18 |
维生素A/IU |
0 |
0 |
0 |
0 |
0 |
0 |
2 |
1418 |
17 |
114 |
85 |
22 |
0 |
0 |
钙/mg |
7 |
34 |
15 |
10 |
10 |
2 |
12 |
30 |
66 |
132 |
350 |
277 |
92 |
37 |
维生素D/IU |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
维生素B12/ug |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
维生素C/mg |
0 |
0 |
0 |
0 |
0 |
0 |
19.7 |
2.4 |
0 |
4.8 |
0.1 |
6 |
0 |
0.5 |
铁/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 |
维生素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 |
镁/mg |
127 |
144 |
22 |
12 |
43 |
5 |
23 |
25 |
127 |
189 |
30 |
280 |
168 |
292 |
(钾 /钠) |
8 |
216 |
54 |
35 |
9 |
2 |
70 |
6 |
251 |
83 |
17 |
899 |
39 |
55 |
(钾/脂 ) |
61.1 |
172 |
107 |
117 |
48 |
50 |
4210 |
3370 |
2508 |
1038 |
25. |
90 |
14.4 |
60 |
(不饱和/饱和) |
5 |
3 |
3 |
2 |
3 |
|
|
|
1 |
2 |
5 |
5 |
6 |
4 |
|
坚果 |
核桃 |
开心果 |
枣 |
芝麻 |
牛肉 |
羊肉 |
肉排 |
鱼 |
奶酪 |
乳 |
酸奶 |
蛋 |
黄油 |
能量 (kcal) |
606 |
654 |
562 |
79 |
572 |
250 |
294 |
270 |
205 |
402 |
42 |
58 |
155 |
716 |
脂类 /g |
54 |
65 |
45 |
0.2 |
50 |
15 |
21 |
19 |
12 |
33 |
1 |
0.4 |
11 |
81 |
饱和脂肪 /g |
9 |
6 |
6 |
0 |
7 |
6 |
9 |
8 |
2.5 |
21 |
0.6 |
0.1 |
3.3 |
51 |
多元不饱和脂肪 / g |
15 |
47 |
14 |
0 |
22 |
0.5 |
1.5 |
0.9 |
4.4 |
0.9 |
0 |
0 |
1.4 |
3 |
单元不饱和脂肪 /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 |
|
|
|
|
|
|
|
|
胆固醇 /mg |
0 |
0 |
0 |
0 |
0 |
90 |
97 |
78 |
63 |
105 |
5 |
5 |
373 |
215 |
钠 / mg |
273 |
2 |
1 |
3 |
11 |
72 |
72 |
58 |
61 |
621 |
44 |
36 |
124 |
11 |
钾 / 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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白质 / g |
20 |
15 |
20 |
1.2 |
18 |
26 |
25 |
25 |
22 |
25 |
3.4 |
10 |
13 |
0.9 |
维生素A/IU |
0 |
20 |
415 |
40 |
9 |
0 |
0 |
25 |
50 |
1002 |
47 |
4 |
520 |
2499 |
钙/mg |
117 |
98 |
105 |
21 |
975 |
18 |
17 |
12 |
15 |
721 |
125 |
110 |
50 |
24 |
维生素D/IU |
0 |
0 |
0 |
1 |
0 |
7 |
2 |
6 |
0 |
24 |
1 |
0 |
87 |
60 |
维生素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 |
|
维生素C/mg |
0.5 |
1.3 |
5.6 |
69 |
0 |
0 |
0 |
0 |
3.7 |
0 |
0 |
0 |
0 |
0 |
铁/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 |
维生素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 |
镁/mg |
229 |
158 |
121 |
|
351 |
21 |
23 |
23 |
30 |
28 |
11 |
11 |
10 |
2 |
钾 /钠 |
2 |
221 |
1025 |
83 |
43 |
4 |
4 |
5 |
6 |
0 |
3 |
4 |
1 |
2 |
(钾/脂 ) |
12 |
7 |
23 |
1250 |
9 |
21 |
15 |
15 |
32 |
3 |
150 |
353 |
11 |
0 |
不饱和/饱和 |
5 |
9 |
6 |
|
6 |
1 |
1 |
1 |
4 |
0 |
1 |
1 |
2 |
|
|
黄油 |
咖啡 |
巧克力 |
蜂蜜 |
糖 |
葡萄 |
苹果 |
橙 |
香蕉 |
芒果 |
番木瓜 |
桃 |
樱 |
草莓 |
能量 (kcal) |
716 |
0 |
545 |
304 |
386 |
66 |
55 |
47 |
88 |
59 |
42 |
39 |
50 |
32 |
脂类 /g |
81 |
0 |
31 |
0 |
0 |
0.4 |
0.2 |
0.1 |
0.3 |
0.4 |
0.3 |
0.3 |
0.3 |
0.3 |
饱和脂肪 /g |
51 |
0 |
19 |
0 |
0 |
0.1 |
0 |
0 |
0.1 |
0.1 |
0.1 |
0 |
0.1 |
0 |
多元不饱和脂肪 / g |
3 |
0 |
1.1 |
0 |
0 |
0.1 |
0.1 |
0 |
0.1 |
0.1 |
0.1 |
0.1 |
0.1 |
0.22 |
单元不饱和脂肪 /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 |
|
|
|
|
|
胆固醇 /mg |
215 |
0 |
8 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
钠 / mg |
11 |
2 |
24 |
4 |
1 |
2 |
1 |
0 |
1 |
1 |
8 |
0 |
3 |
1 |
钾 / 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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白质 / 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 |
维生素A/IU |
2499 |
0 |
50 |
0 |
0 |
100 |
54 |
225 |
64 |
1082 |
950 |
326 |
1283 |
12 |
钙/mg |
24 |
2 |
56 |
6 |
1 |
14 |
6 |
40 |
5 |
11 |
20 |
6 |
16 |
16 |
维生素D/IU |
60 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
维生素B12/ug |
0.2 |
0 |
0.2 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
0 |
|
|
|
|
|
|
|
|
|
|
|
|
维生素C/mg |
0 |
0 |
0 |
0.5 |
0 |
7 |
4.6 |
53.2 |
8.7 |
36.4 |
60.9 |
6.6 |
10 |
58.8 |
铁/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 |
维生素B6/mg |
0 |
0 |
0 |
0 |
0 |
0.1 |
0 |
0.1 |
0.4 |
0.1 |
0 |
0 |
0 |
0 |
镁/mg |
2 |
3 |
146 |
2 |
0 |
5 |
5 |
10 |
27 |
10 |
21 |
9 |
9 |
13 |
钾 /钠 |
2 |
25 |
23 |
13 |
2 |
96 |
107 |
|
358 |
168 |
23 |
|
58 |
153 |
(钾/脂 ) |
0.3 |
|
18.03 |
|
|
478 |
535 |
1810 |
1193 |
420 |
607 |
633 |
577 |
510 |
|
柠檬 |
西兰花 |
菜椒 |
卷心菜 |
萝卜 |
菠菜 |
茄 |
辣椒 |
鳄梨 |
莴苣 |
洋葱 |
番茄 |
黄瓜 |
胡萝卜 |
西葫芦 |
蒜 |
能量 (kcal) |
28 |
33 |
20 |
24 |
15 |
23 |
24 |
39 |
160 |
14 |
39 |
17 |
15 |
41 |
16 |
148 |
脂类 /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 |
饱和脂肪 /g |
0 |
0 |
0.1 |
0 |
0 |
0.1 |
0 |
0 |
2.1 |
0 |
0 |
0 |
0 |
0 |
0.1 |
0.1 |
多元不饱和脂肪 / 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 |
单元不饱和脂肪 /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 |
|
|
|
|
|
|
|
|
|
|
|
胆固醇 /mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
钠 / mg |
2 |
33 |
3 |
18 |
39 |
79 |
2 |
9 |
7 |
28 |
4 |
5 |
2 |
69 |
8 |
17 |
钾 / 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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
蛋白质 / 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 |
维生素A/IU |
22 |
623 |
370 |
98 |
7 |
9377 |
23 |
952 |
146 |
7406 |
2 |
833 |
105 |
1670 |
200 |
9 |
钙/mg |
26 |
47 |
10 |
40 |
25 |
99 |
9 |
14 |
12 |
36 |
23 |
10 |
16 |
33 |
16 |
181 |
维生素D/IU |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
维生素B12/ug |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
维生素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 |
铁/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 |
维生素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 |
镁/mg |
8 |
21 |
10 |
12 |
10 |
79 |
14 |
23 |
29 |
13 |
10 |
11 |
13 |
12 |
18 |
25 |
钾 /钠 |
69 |
10 |
58 |
9 |
6 |
7 |
115 |
36 |
69 |
7 |
37 |
47 |
74 |
5 |
33 |
24
|
|