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高血壓(三)

發佈日期:2000-01-01
發佈單位:怡和醫院
最新更新日期:2012-04-18
◎高血壓飲食
依據世界衛生組織(WHO)的建議,成人每日食鹽攝取約6公克,高血壓患者控制在5公克以下,現代人每日攝入的鈉含量遠遠超過所需,如何在日常的食物中,控制我們的飲食:
◆吃東西的時候,勿再加含鈉高的調味品:如鹽(1g含鈉0.39g)、醬油、味精、蕃茄醬、蒜鹽、沙茶醬、蠔油、味增、芥茉醬、豆瓣醬、甜麵醬、豆鼓、蝦油(1茶匙的鹽=2湯匙的醬油=5茶匙味素)。
◆詳讀食品標示,以避開高鹽份的東西,如醬菜、鹹魚、鹽漬物等。
◆含鈉量較高的蔬菜,如:紫菜、海帶、胡蘿蔔乾、芹菜、發芽蠶豆等,不宜大量食用。
◆烹煮時,只加食譜中一半的鹽,可用不含鹽的調味料,或是其他的替代品。食用市售的低鈉醬油時,且因其鉀含量甚高,須按醫師或營養師指示食用。
◆烹調時應多選用植物油,如:大豆油、玉米油、葵花子油、紅花子油等。心血管疾病之患者忌食動物性油脂,如:牛油、豬油、雞油、乳酪、肥肉、豬皮、雞皮、鴨皮等。
◆烹調時可多採用白糖、白醋、蔥、薑、蒜、八角、花椒、肉桂、檸檬汁等調味品,或以蒸、燉、烤等方式來保持肉類的鮮味,增加其可口性。
◆內臟(如:腦、肝、心、腰子)、蟹黃、魚卵、蝦卵等,因膽固醇含量高,心血管疾病患者必須禁食。蛋黃一星期以不超過三個為宜。
◆餐館的飲食常使用較高的食鹽、味精等調味,應儘量避免在外用餐。

在家中烹調食物時的小撇步:
‧酸味的利用─在烹調時使用醋、檸檬、蘋果、鳳梨、蕃茄等,可增加風味。
‧糖醋的利用─烹調時使用糖醋來調味,可增添食物甜酸的風味。
‧油脂的利用─使用植物油來炸或炒然後再加上檸檬片,可增添食物的風味。
‧甘美味的利用─使用香菜、草菇、海帶來增添食物的美味。
‧鮮味的利用─用烤、蒸、燉等烹調方式,保持食物的原有鮮味,以減少鹽及味精的用量。
‧中藥材與香辛料的利用─使用人參、當歸、枸杞、川芎、紅棗、黑棗等中藥材及香辛料,可以減少鹽量的添加。
‧焦味的利用─可以使用烤、燻的烹調方式,使食物產生特殊的焦味,再淋上檸蒙汁,即可降低因少放鹽的淡而無味。
‧低鹽佐料的使用─多用酒、蒜、薑、胡椒、八角、花椒及香草片等低鹽佐料,或味道強烈的蔬菜,如洋蔥,利用其特殊香味,達到變化食物風味的目的。
‧低鈉調味品的利用─可使用含鈉量較低的低鈉醬油或食鹽來代替調味。

高血壓患者餐桌上可以常出現的食物
1.苦瓜:苦瓜含胡蘿蔔素、尼克酸、抗壞血酸、粗纖維、苦瓜素等人體所需的多種營養物質。其性味苦寒,而有清熱解毒、清心消暑、明目降壓之功效。
2.菠菜:菠菜富含鐵、蛋白質、維生素A、維生素C,其赤根中含有一般蔬果所缺乏的維生素K,有助於防治皮膚、內臟的出血傾向。
3.香菇:含有香菇多糖、天門冬素等多種活性物質,其中的酪氨酸、氧化?等物質有降血壓、降膽固醇、降血脂作用,還可預防動脈硬化、肝硬化等疾病。
4.胡蘿蔔:營養價值頗高,稱為“蔬菜之王”。胡蘿蔔含槲皮素、山茶酚,可增加冠狀動脈血流量,降低血壓、血脂,促進腎上腺素合成,對高血壓有預防作用。
5.洋蔥:在歐洲,洋蔥被譽為“菜中皇后”,營養豐富,含抗壞血酸及18種氨基酸等。近代研究發現,洋蔥含有硫化物、類黃酮、苯丙素酚類、甾體皂?類、前列腺素類等多種化學成分,具有消炎抑菌、防癌抗癌、利尿止瀉,以及降血糖、降血脂、降膽固醇、降血壓、抗血小板凝聚、預防心腦血管病、抗氧化、美容等作用,是不可多得的保健食品。常食洋蔥,可長期穩定血壓,降低血管脆性。
6.大蒜:大蒜含糖、蛋白質、脂肪、維生素A、B、C及多種微量元素。具有止咳平喘,通竅行水,是治療高血壓的常用食物。
7.冬瓜:含有大量水分,含維生素、微量元素、粗纖維豐富,不含脂肪,含鈉量很低,有利水消痰、減肥降壓的功效。
8.白蘿蔔:蘿蔔含有多種維生素、糖類及鈣磷鐵等礦物質。具有清熱利尿,涼血止血,是治療高血壓的佳品。
9.玉米和玉米鬚:玉米油蘊含不飽和脂肪酸,高達6成的亞麻油酸,是良好的膽固醇吸收劑;玉米須在中藥裏則有利尿作用,幫助穩定血壓。
10.木耳:木耳含糖、脂肪、蛋白質、維生素B以及鈣、磷等微量元素。功具補益氣血,涼血止血,降脂降壓。
11.芹菜:藥理研究證實,芹菜含芫荽苔、甘露醇等物質,有降血壓與降血脂的作用,對原發性、妊娠性、更年期高血壓等均有明顯療效。
12.番茄:番茄是維生素C的最佳來源,而且這種維生素C得到了有機酸保護,煮時不易被破壞,容易被人體吸收。番茄中還含有較大量的番茄紅素等類胡蘿蔔素,有抗氧化、消除自由基、減緩動脈粥樣硬化形成等作用,對防止心血管疾病和高血壓有益。經常吃番茄汁有緩慢降血壓、利尿、消腫的作用。
13.荸薺:藥理研究證明,荸薺有抑菌消炎、抗癌降壓作用。
14.海帶:海帶價廉物美,營養豐富,是攝取鈣、鐵的寶庫。海帶中的褐藻氨酸有降壓作用。海帶含大量不飽和脂肪酸,能清除附著在血管壁上的膽固醇;海帶中的膳食纖維,能調順腸胃,促進膽固醇排泄,控制膽固醇吸收。海帶中的鈣也有助於減少膽固醇吸收,降低血壓。海帶中的碘化物能加速病變物和炎症滲出物排出,有降血壓、防止動脈硬化、促進有害物質排泄的作用。
15.西瓜:除了不含脂肪外,它的汁幾乎包括了人體所需要的各種營養成分。西瓜不僅是治療高熱傷津,暑熱煩渴的妙品,也是治療高血壓的佳品。

只要保持清淡的飲食原則,少吃動物脂肪及高膽固醇食物,每餐保持固定的量、不要過多、過飽,並且嚴禁辛辣、菸酒,就可以達到高血壓的飲食保健。

~怡和醫院門診部關心您的健康
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