<figure class="editor_js-image-picture"><div class="image-wrapper"><img class="editor_js-image-image" src="/uploads/editor_attachment/file/4873/2022_10_24_16_53-6f4c228f.JPG" alt="" /></div></figure><h2 id="heading-1720163246330" class="editor_js-header">早餐綠拿鐵食譜大公開！</h2><p class="editor_js-paragraph">快速又方便的綠拿鐵，是近期健康風潮的代表。本篇由欣儀營養師分享早餐綠拿鐵食譜，輕鬆享受營養美味，讓每一天都充滿活力！<br></p><p class="editor_js-paragraph">●早餐綠拿鐵食譜(總熱量：235kcal)</p><p class="editor_js-paragraph">翠綠羽衣甘藍100g<br>紅蘿蔔30g<br>香蕉70g<br>堅果10克<br>豆漿250cc<br>一杯綠拿鐵再加一顆蛋早餐就很均衡<br></p><h2 id="heading-1720163413688" class="editor_js-header">早餐綠拿鐵食譜：食材挑選與準備</h2><p class="editor_js-paragraph"><b>早餐綠拿鐵食譜</b>中生菜的部分可挑自己喜歡的蔬菜由於要生食，蔬菜要充分沖洗乾淨食材以選擇新鮮當令蔬果最好因其營養價值高，才能發揮應有的功能此外，挑選有機產品更好，可避免農藥的汙染如果想在早餐綠拿鐵食譜中使用地瓜葉或青花菜蔬菜洗淨後建議再川燙一下可降低菜味！</p><p class="editor_js-paragraph"><br>源鮮智慧農場的生菜是我吃過最甜美的~<br>乾淨衛生的包裝深得我心<br>每個生菜植株皆帶著海綿<br>這樣的帶根蔬菜在冰箱中仍能保持生命力<br>保留蔬菜的原味、維持清脆爽口的口感<br>只要稍微沖洗一下就能直接食用<br>是減脂者最美味、健康、便利的最佳食材<br>除了打綠拿鐵，搭配蝦仁或雞柳做成<a href="https://www.yeshealth.com.tw/blogs/2/%E5%9C%A8%E5%AE%B6%E4%B9%9F%E8%83%BD%E8%BC%95%E9%AC%86%E5%81%9A%E6%B2%99%E6%8B%89">生菜沙拉</a>也很棒！<br>也很推薦大家試試。</p><h2 id="heading-1720163469293" class="editor_js-header">自製蔬果汁3重點</h2><h3 id="heading-1720163478589" class="editor_js-header">現打現喝最營養</h3><p class="editor_js-paragraph">新鮮蔬果汁若放置時間太久，會因光線及溫度破壞維生素效力，導致營養價值變低，因此要把握「現打現喝」的原則，如果沒有及時飲用，也建議要先放入冰箱冷藏。</p><h3 id="heading-1720163504590" class="editor_js-header">不要濾渣</h3><p class="editor_js-paragraph">蔬果外皮也含營養成分，例如：蘋果的外皮具有纖維素有助於腸胃蠕動、幫助排便；葡萄皮則有多酚類物質、具抗氧化能力，因此連外皮一起打、不要濾渣最健康！<br><br></p><h3 id="heading-1720163559794" class="editor_js-header">腎臟病與糖尿病患喝蔬果汁要注意</h3><p class="editor_js-paragraph">因蔬菜中含有大量的鉀離子，腎臟疾病患者可能無法有效排出體內多餘的鉀，若喝蔬果汁可能會造成高血鉀症；另外，糖尿病友需要長期控制血糖，在喝蔬果汁前須計算醣的含量，並將其納入飲食計畫中，因此用蔬果汁並不是喝越多越健康喔！請務必適量攝取。<br></p><div class="editor_js-divider"><hr></div><h2 id="heading-1720163603905" class="editor_js-header">營養師分享：源鮮活舒菜怎麼吃最健康！</h2><p class="editor_js-paragraph">欣儀營養師的一日三餐，飲食紀錄 (1410大卡)</p><p class="editor_js-paragraph">【早餐】</p><p class="editor_js-paragraph">茶葉蛋75 kcal</p><p class="editor_js-paragraph">綠拿鐵235 kcal</p><p class="editor_js-paragraph">【午餐】</p><p class="editor_js-paragraph">鮮蝦生菜沙拉+胡麻醬少許 315kcal</p><p class="editor_js-paragraph">鮮蝦生菜沙拉食材：</p><p class="editor_js-paragraph">生菜150g +水梨120g +栗子地瓜120g +蝦仁90g</p><p class="editor_js-paragraph">【點心】</p><p class="editor_js-paragraph">小蛋糕 200kcal</p><p class="editor_js-paragraph">【晚餐】</p><p class="editor_js-paragraph">南瓜雞柳義大利麵+芒果 585kcal</p><p class="editor_js-paragraph">南瓜雞柳義大利麵食材：</p><p class="editor_js-paragraph">義大利麵（淨重）70g+雞柳90g+玉米筍50g+洋蔥50g+南瓜濃湯包1包</p><p class="editor_js-paragraph">芒果80g+生菜40g</p><div class="editor_js-divider"><hr></div><h2 id="heading-1720163641346" class="editor_js-header">早餐綠拿鐵食譜分享，健康早餐新潮流！</h2><p class="editor_js-paragraph -left"><b>早餐綠拿鐵食譜</b>有非常多種選擇，但還是有許多人會詢問到底什麼是綠拿鐵？綠拿鐵是有加咖啡嗎？其實不是的，「綠拿鐵」這個稱呼有非常多的說法。</p><p class="editor_js-paragraph -left">一派人說綠拿鐵打完後上面會有許多奶泡與拿鐵咖啡相似，而也有人說是因為綠拿鐵裡面添加了超級蔬菜羽衣甘藍，其鈣質非常豐富可取代牛奶故而稱之。</p><p class="editor_js-paragraph -left">歐美國家有許多人習慣早上喝一杯綠拿鐵，綠拿鐵在歐美又被稱之GreenSmoothie「綠果昔」，可以輕鬆的補充到豐富膳食纖維與豐富營養素並具有飽足感。</p><p class="editor_js-paragraph -left"><b>早餐綠拿鐵食譜</b>中最常加入的食材便是國王蔬菜羽衣甘藍與蘋果、鳳梨、檸檬汁等蔬果類，加入蘋果與鳳梨可以更好調整一杯綠拿鐵的口味，取代一般不健康的糖。</p><p class="editor_js-paragraph -left">我們非常推薦在<b>早餐綠拿鐵食譜</b>中添加<a href="https://www.yeshealth.com.tw/blogs/18/%E3%80%8C%E8%94%AC%E8%8F%9C%E4%B9%8B%E7%8E%8B%E3%80%8D%E7%BE%BD%E8%A1%A3%E7%94%98%E8%97%8D5%E5%80%8B%E9%AB%98%E7%87%9F%E9%A4%8A%E5%83%B9%E5%80%BC">國王蔬菜羽衣甘藍</a>、蘋果、鳳梨與一點蜂蜜，這幾種食材製作的綠拿鐵是源鮮嘗試過最好喝的口味，可以完美調和蔬菜與水果間的平衡，檸檬汁的酸味更增添層次風味，喜歡喝甜的朋友也建議加一點蜂蜜。</p><p class="editor_js-paragraph"><br><br></p><h2 id="heading-1720163668868" class="editor_js-header">早餐綠拿鐵食譜的蔬菜首選：源鮮活舒菜</h2><p class="editor_js-paragraph">源鮮活舒菜：五星級生吃等級的蔬菜！</p><p class="editor_js-paragraph -left">「最乾淨」：過濾水微洗即食。</p><p class="editor_js-paragraph -left">「最新鮮」：農場直配到家最新鮮，保留最佳賞味期。</p><p class="editor_js-paragraph -left">「最安心」：定期請第三方認證機構檢驗，農藥、重金屬、大腸桿菌、李斯特菌、沙門氏菌均未檢出。</p><p class="editor_js-paragraph -left">科技農業種植，強調給植物仿造大自然的環境生長！</p><p class="editor_js-paragraph -left">使用三大專利技術種植讓植物「喝豆漿、吃益生菌、聽古典音樂長大。」</p><p class="editor_js-paragraph -left">2024導入全新技術讓水耕蔬菜朝環境永續邁進，使用天然海洋植物萃取之介質種植取代塑料海綿。</p><h3 id="heading-1720163684949" class="editor_js-header">源鮮活舒菜：三餐料理建議</h3><p class="editor_js-paragraph -left">早餐：綠拿鐵蔬果汁、輕食生菜沙拉</p><p class="editor_js-paragraph -left">午餐：輕食夾麵包料理、輕食捲餅</p><p class="editor_js-paragraph -left">晚餐：湯品涮菜、燒烤包肉</p><p class="editor_js-paragraph -left">最百搭最健康的蔬食選擇！</p><p class="editor_js-paragraph"><br><br></p><p class="editor_js-paragraph -left">本篇由欣儀營養師專業搭配，除了有營養豐富的早餐綠拿鐵食譜，還有最適合春夏季天氣漸熱的料理！</p><p class="editor_js-paragraph -left">營養均衡、熱量控管不害怕~推薦給平常喜歡輕食的朋友們。</p><div class="editor_js-raw-container"><blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/CRxrY3fnqEj/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; 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overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/p/CRxrY3fnqEj/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">欣儀營養師（@jessie_magicdiet）分享的貼文</a></p></div></blockquote> <component is="script" async src="//www.instagram.com/embed.js"></component></div><p class="editor_js-paragraph">圖/文 : <a href="https://www.instagram.com/jessie_magicdiet/">欣儀營養師 </a></p><p class="editor_js-paragraph">延伸閱讀：<a href="https://www.yeshealth.com.tw/blogs/32/cook02">綠拿鐵黃金比例大公開 Green Smoothie</a><br></p><p class="editor_js-paragraph"><a href="https://www.yeshealth.com.tw/blogs/49/%E3%80%90%E9%A3%9F%E8%AD%9C%E3%80%91%E8%B6%85%E5%AF%A6%E7%94%A8%E7%94%9F%E8%8F%9C%E5%90%83%E6%B3%95%EF%BC%8C%E5%96%9D%E7%9A%84%E5%90%83%E7%9A%84%EF%BC%8C%E5%81%A5%E5%BA%B7%E9%A3%B2%E9%A3%9F%E4%B8%80%E6%AC%A1%E5%B0%B1%E4%B8%8A%E6%89%8B%EF%BC%81">【食譜】超實用生菜吃法，喝的吃的，健康飲食一次就上手！</a></p>
