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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!

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?

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黃詩詩教你減肥稯

好喇!一切準備就緒,可以開始報名。今日個報導都有講啦!就算隻稯係好似好鬼健康,又有豆又有什麼高纖米,都未必健康,因為會有肥豬肉同咸蛋架!詳情去今日蘋果日報睇啦!http://hk.apple.nextmedia.com/news/art/20120604/16394929 咁都係好想食稯又點算呢!上星期都預告咗!我會親自聯同廚神Thomas先生,在今個週六同大家一齊做。 日期:6月9日(星期六) A班:2:15﹣3:15PM B班:3:30﹣4:30PM 費用:$90 (每人一份食材) 上課地點:銅鑼灣 謝斐道482號信諾環球保險中心1201室 (港鐵銅鑼灣站C出口步行一分鐘即達) 報名方法:即日致電29920148留位,然後1個工作天內到尚營坊以現金交費便可。當然,你亦可以入數去恆生264﹣298316﹣883,再傳真入數 紙來29920146,但當然要寫上你的大名啦! 快D報名喇!到時見!

酸酸地的雪糕

講明先,我絕對唔係想介紹圖中的乳酪雪糕,唔好走上去Open rice search 呀!只係想幫個post襯張相啫!不過今日都真係想講吓佢。 其實香港人都真係幾三分鐘熱度,果頭食完台灣麵線同珍珠幼茶,前後唔夠一年,又換畫,成個街頭都係froyo,即係乳酪雪糕啦!但係面對這些新到產品,作為營養師,有時都幾懊惱,因為這些街頭小食,是沒有營養標籤的,最慘係佢哋成日以健康招徠,於是戰友就當然信以為真啦!肥咗都唔知咩事! 當然如果要比較乳酪雪糕及普通雪糕,前者一定優勝D,因為佢哋都加有活性乳酸菌,對腸臟都健康D啦,仲可以增強抵抗力,但問題係,乳酪是由牛奶經乳酪菌發酵而成的,所以都幾酸,就係因為佢酸,大部份人都較難接受,所以好多時會加糖囉! 所以呢,佢哋好大機會陰D陰D甜死你。 我就親身用我個銀針口試過兩間,一間是上圖那間,另一間是自助服務的,自助服務那間是由美國來港的,美國的網頁,就有原味的熱量,每100克75卡,脂肪是0的,但有兩茶匙糖,如果Keep Fit朋友要食,1次食100-150克尚算可接受,不過佢都幾奸架,網頁只有原味的營養資料,其他口味呢,都沒有顯示,聰明人應該知點解啦! 但我頭先同車厘子講,佢就話唔鍾意這間,點解?好簡單...好酸囉,我食完都酸到震咗一震,但我都幾鍾意。 那間yogo,就沒有營養資料,但我的銀針口話我知因為唔酸,所以有機會多加了糖... 其實外國有一間叫pickberry,佢個網頁的營養資料都好詳細,可以參考吓,100克的綠茶froyo,110卡,糖份已有20克,即4茶匙糖,都好高糖架,其實大部份都係咁,仲要記住,大家一次唔只食100克呢?所以,量力而為啦! 戰友們少食少食為佳。講真,真金不怕紅爐火,如果真係低糖低脂,就話俾大家知佢嘅營養資料,咁大家咪可以做個聰明選擇囉! 忠告大家一句啦! 酸酸地...會好D!