營養師黃凱詩的生活點滴

2010年6月28日星期一

黃詩詩帶你買餅乾

睇完今日份專欄,希望大家都會有少少明白,點樣去選餅乾,其實說回來,營養標籤是要根據每個人的需要有不同的著眼點,而我教大家的,就主要根據一位減磅戰友嘅需要去分析,希望大家明白。

作為一位戰友,選不同類別的食物時,需注意的地方各有不同,舉個例,選飲品時,主要是看糖份的多寡,而不是看脂肪的,有些人誤會飲品沒有脂肪就是健康,但大部份飲品都係衰多糖,所以不要只看單一營養素。

好...說回餅乾吧! 選餅乾,主要看什麼呢?當然是卡唔里、脂肪、糖及鈉質了,點解?大部份餅,都會用很多脂肪整餅,仲會用棕櫚油,所以知道餅中熱量是從何而來很重要啊! 上次blog的文章講過,應有不多於3成的熱量是脂肪帶給餅乾的,所以在今天的專欄中,我建議大家最好選430kcal以內的餅,而脂肪就不要多於14克,即430kcal的30%以下了。我看過很多餅,特別是大家經常以為好健康的梳打餅,大部份都有超多脂肪,100克的熱量高達500多卡,有了食物標籤,很多問題都會現形!

好啦!我都知好複雜架喇!所以打算同大家做D練習...

產品1號:

個樣都好健康吖!反轉個背脊先...
首先,佢用100克去標示營養資料,比較同類型產品時會好用d,睇下熱量先,100克有399kcal,根據我今天在專欄建議的430kcal低,符合第一個要求,跟住再睇下脂肪先,嘩!得7克脂肪,比我建議的14克低,非常好,不過除了我今日建議大家的簡易方法,喜歡自己計下數的朋友,可以再計這條數,上次篇網誌提過,產品的熱量,最好不多於30%來自脂肪,這盒餅,100克有399kcal,脂肪的熱量是7g,那麼7g x 9kcal =63kcal來自脂肪,63/399=15.8%的熱量來自脂肪,又合格喇!識唔識計糖份呢?糖份提供的熱量,不應多於總熱量的10%,這個是2.2克糖,2.2g x 4 =8.8kcal,8.8/399=2.2%,ok哂!
產品2號:
它是較少有的唔多油梳打餅,點睇呢?又練習一次!


佢的標示係每次食用份量,所以比較前,係要先計算,100克的餅有多少熱量呢?75/18.5 x 100=
405kcal,脂肪呢?2/18.5 x100=10.8克,最後糖份0.5/18.5 x 100=2.7克,合格,最後,係鈉質,102/18.5 x 100=551毫克,梳打餅中,佢算低喇!
最後,係佢,這兩天睇波的良伴,BB餅!個盒係咪好可愛呢?同我一樣^"^

但係我相信佢未準備好個標籤,又或者佢係銷量少於3萬件的豁免產品,不過唔緊要,因為日本晨早就有標籤法例,用住日本個標籤先啦~但佢無分開寫糖份,所以評估唔倒糖。
100克的熱量是428Kcal,脂肪是8.8克,鈉質呢? 680毫克,都算ok啦! 大家都試下計算自己身邊的餅乾啦!但記住,作為小食,每一日最好吃不多於150-200kcal啦!因為就算合乎健康要求,吃得多同樣會脂架!

18 則留言:

匿名 說...

Thank you so much for your explanation again, very useful ar!!

知多左, 就識得選一些比較健康的食物...宜家去超市買野, 會用多左好多時間看標籤, 發現原來一向以為好健康嘅食物, 都未必真係咁健康.

匿名 說...

Your information was so useful! I love it and it will try to study it tonite!
DAISY

匿名 說...

我想問呢...最上個隻餅乾係邊道有得買呀?!

匿名 說...

謝謝妳提供這些十分有用的資訊。

現想問食物成份有膽固醇,應如何計算是否可接受?例如:ACE餅乾的成份有膽固醇 2.5mg。

謝謝!

WS

Fabulous Jay 說...

我見過有D素食店有台灣出D餅乾, 唔用起酥油, 又無糖, 幾好~~

匿名 說...

我也想問關於膽固醇的問題。雖然膽固醇不是標籤上必要的項目,市面上大部分的鮮奶都有寫膽固醇的份量。
就以牛牛公司的屋仔奶為例,高鈣低脂有7mg,脱脂有9mg,為甚麼脱脂奶的膽固醇反而高一些? 而維記高鈣低脂有7mg,脱脂有4mg。
選擇鮮奶時應選較低脂還是較低膽固醇的呢?
謝謝!!

匿名 說...

ai ya! very complicated calculation.. anyway, will keep on learning.

匿名 說...

一比黃cc做左宣傳,一田超市既ace餅一盒都無剩......

匿名 說...

請問納質每日上限係幾多呀? 小食類又最好低於幾多呢? 唔該晒!

匿名 說...

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不應多於總熱量的10%,這個是2.2克糖,2.2g x 4 =8.8kcal的4是边來的?