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西芹營養多
 

西芹營養多

西芹，口感爽脆，清甜多汁，一碗未煮的西芹(重量約100克)含有約96克水分，有助身體補水，但清水仍是補水首選。西芹的熱量低，僅約14千卡；總脂肪也低，只有約0.2克；不含膽固醇；膳食纖維則有約1.6克，有助滿足一日膳食纖維建議攝取量的25克。西芹的膳食纖維主要為非水溶性纖維，特別有助促進腸道蠕動，預防便秘。

西芹還含有豐富鉀質，約263毫克，接近三分二條中型大小香蕉的鉀質。攝取足夠鉀質有助維持體液平衡和降低血壓。維他命K也豐富，約有30微克，逾一般成人維他命K一日建議攝取量的三分一。維他命K有助促進凝血，預防流血過量。另外還可提供小量其他微量營養素，如維他命A、維他命C、鈣質、鐵質、鋅質等。亦可提供約286微克具抗氧化功能的葉黃素和玉米黃素，有助過濾藍光功能。

西芹食法眾多，生熟皆宜。生吃可涼拌或加入沙律，又可沾鷹嘴豆泥或花生醬作小食。熟食可試煮湯，或用小量煮食油，與其他材料(視乎喜好)快炒，如木耳、蝦仁、去皮雞柳、瘦豬肉片、豆乾等。

最後，每人身體狀況有異，如對進食西芹有疑問，建議先向醫生和註冊營養師查詢。

作者為香港營養學會執委黃兆章

 

 

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