一星微光
发表于 2025-6-21 20:35:39
这几种你以为健康的菜，其实约等于在“吃油”！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pics-app.cnyw.net/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203429front2_0_531849_Fj-TH0FtKYEbEthO3rJvnycXfGQ3.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="1200" height="494" data-qf-origin="forum/20250621203429front2_0_531849_Fj-TH0FtKYEbEthO3rJvnycXfGQ3.jpg?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203429front2_0_531849_Fj-TH0FtKYEbEthO3rJvnycXfGQ3.jpg?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203429front2_0_531849_Fj-TH0FtKYEbEthO3rJvnycXfGQ3.jpg?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p> </p><p>夏季一到，很多朋友都在为自己的“减肥大业”努力。随着这些年大家对“节食减肥”的危害越来越了解，更多人已经开始将“吃素食”作为夏日减重的基本操作了。</p><p>不过，很多人吃了一个月素菜，不仅没掉秤，反而还重了几斤，还有人甚至在体检中发现血脂不降反升。这到底是哪一步出了问题？是选择的素菜种类不对？是素菜总量吃得太多了？是没有配合运动锻炼？</p><p>其实，吃素并不等于热量低。吃素减重要考虑，一是吃得多动得少，能量依然会过剩变成脂肪。二是如果食物中，糖、油脂等高热量的食物占比过多，也容易能量超标。三是烹饪方法，这也可能是大家忽略的一个关键点。</p><p>下面这几类素菜，就是用高油、高热量的不健康烹饪方法做出来的。今天咱们一起来了解一下，以便在减重路上避避雷。</p><p>警惕！这几种素菜重油高热量</p><p>以下 6 类素菜中，总有那么几种，是我们的最爱。它们顶着“素菜”帽子，却通通都是重油、高热量的“增肥”选手，大家一定要警惕。</p><p>1、干煸素菜</p><p>干煸豆角、干煸茶树菇、干煸花菜、干煸土豆、干煸藕丝等，都是超级下饭菜，相信有很多人喜欢。然而干煸菜肴属实是“吸油大户”，不适合有减重、降脂需求的朋友常吃。</p><p> </p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203439front2_0_531849_FrqbnS4zmaM3st_FJV6mLAvyKCao.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203439front2_0_531849_FrqbnS4zmaM3st_FJV6mLAvyKCao.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203439front2_0_531849_FrqbnS4zmaM3st_FJV6mLAvyKCao.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203439front2_0_531849_FrqbnS4zmaM3st_FJV6mLAvyKCao.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>干煸，是川菜常见的做法之一。通常要先将食材用油迅速翻炒，等食材表面水分脱去，显出干缩、稍带焦黄时，再加入各类配菜和调味料一起煸炒，使调味料充分被菜肴吸收后，即可出锅。</p><p>干煸菜肴讲究的就是亮油、咸香麻辣、外皮稍干而内里软嫩。这样的烹饪过程本就要求下重油，再加上拿来干煸的蔬菜多是比较能吸油的种类，因此干煸菜的含油量往往很高。</p><p>2、干锅菜</p><p>干锅菜和干煸菜有异曲同工之妙。所谓干锅，是指先将腌制好的食材，用大火、重油（常用猪油或用五花肉煸炒出油）煸炒至部分水分蒸发，使食材表面呈现出干香、酥脆的口感。然后再放入各类调味料，继续煸炒，使食材充分吸收香味。最后将炒好的食材放入干锅中，底部用明火持续加热，让菜肴在食用过程中保持温度和风味。</p><p> </p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203453front2_0_531849_Fq3yHE_gYC2L71SC0z4YL096zNJG.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203453front2_0_531849_Fq3yHE_gYC2L71SC0z4YL096zNJG.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203453front2_0_531849_Fq3yHE_gYC2L71SC0z4YL096zNJG.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203453front2_0_531849_Fq3yHE_gYC2L71SC0z4YL096zNJG.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>干锅千页豆腐、干锅土豆、干锅花菜、干锅包菜等，都是常见的干锅素菜，而这些素菜，和干煸所用素菜一样，都是吸油利器。而且，由于菜肴在干锅中持续加热，不断吸收油脂和其他调味料，因此干锅通常比干煸的含油量更大些。</p><p>3、油炸素菜</p><p>干炸蘑菇、炸红薯丸子、炸藕片、炸萝卜丸子、炸茄子，这些也都是家常菜。</p><p>这些菜肴的统一特点是酥香油润、入口焦香。但这些都是以超级“重油”为代价换来的——油炸菜肴要想好吃，讲究“宽油复炸”。意思是指油量要大，且要反复多次炸制，以使表面酥脆，同时保持食材内部水分不过多流失，避免成品干硬难嚼。</p><p>红薯、藕片、茄子等都很吸油，油炸后可谓“满点油王”。</p><p> </p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203505front2_0_531849_FsIkyHl1N6EFvWslkfs6mc9nJS8u.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203505front2_0_531849_FsIkyHl1N6EFvWslkfs6mc9nJS8u.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203505front2_0_531849_FsIkyHl1N6EFvWslkfs6mc9nJS8u.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203505front2_0_531849_FsIkyHl1N6EFvWslkfs6mc9nJS8u.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>4、红烧菜</p><p>红烧菜肴以其色泽红亮、食材软烂、汤汁浓郁、味道层次丰富而广受欢迎。不仅肉类可以红烧，土豆、茄子、腐竹、豆腐、冬瓜、芋头等都可以红烧。</p><p>然而，红烧菜肴的制作过程，不仅炒糖色这一步需要加入不少油和糖，之后煸炒食材时也要用到油，而且部分食材，如豆腐、茄子等在红烧之前，还要先行煎炸，以便食材更容易上色、入味，且能更快做熟。</p><p> </p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203517front2_0_531849_FniY7YdDbkS2nrrTcE9bhipqCQKX.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203517front2_0_531849_FniY7YdDbkS2nrrTcE9bhipqCQKX.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203517front2_0_531849_FniY7YdDbkS2nrrTcE9bhipqCQKX.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203517front2_0_531849_FniY7YdDbkS2nrrTcE9bhipqCQKX.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>由此可见，红烧菜肴对健康的威胁不小，毕竟重油、高糖饮食会大大增加肥胖、高血脂、高血糖、心脑血管疾病的风险。</p><p>5、油焖菜</p><p>油焖春笋，应该是很多人的“初春必吃菜”吧？鲜美的春笋加上油润浓郁的酱汁，能让人连吃三碗米饭。除了春笋之外，油焖茄子、油焖蚕豆、油焖千张也风味十足。可油焖这种做法，也是重油烹饪。</p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203525front2_0_531849_FlrMfpextOfWo1c99TMgDUhCf_Kd.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203525front2_0_531849_FlrMfpextOfWo1c99TMgDUhCf_Kd.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203525front2_0_531849_FlrMfpextOfWo1c99TMgDUhCf_Kd.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203525front2_0_531849_FlrMfpextOfWo1c99TMgDUhCf_Kd.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>油焖，首先要将腌制好的食材用大量油煎炸至表面金黄，然后另起锅放油，炒香葱姜蒜等调味料，放入炸好的食材翻炒均匀后，加入少许水或高汤，中小火炖至完全收汁入味，成品滋味相当浓郁。这种做法和红烧相近，往往重油重盐，只是少了炒糖色这一步，滋味中少了甜，多了咸香油润。</p><p>6、沙拉酱拌菜</p><p>夏日里应该有很多人喜欢吃沙拉来进行“轻断食”吧，但如果用沙拉酱拌菜，那可与减重、断食的目的大相径庭了。</p><p>市面上常见的沙拉酱，脂肪含量可达 60% 以上。如果用一份 50 毫升的沙拉酱拌菜，相当于摄入了 20 克脂肪！</p><p>说了这么多种重油素菜，大家有没有发现，这些菜肴的食材很接近，常是那些淀粉含量较高或结构疏松容易吸油的类型，如土豆、莲藕、豆腐、茄子等。所以，以后点餐时遇到这些食材，要留心看看做法，避免点到重油菜。</p><p>素菜好吃健康的秘诀在这里！</p><p>如果不下重油，素菜只用清蒸、水煮、凉拌的做法总让一些朋友觉得滋味缺缺。别着急，下面就介绍一些可以让素菜也诱人的简单做法，让你可以放心享受夏日轻卡美味。</p><p>1、搭配高蛋白食材</p><p>蔬菜，尤其是绿叶菜类，往往膳食纤维含量高，对一些朋友来说口感不佳。如果能用叶菜搭配肉蛋豆等食材，不仅丰富口感，还能提高蛋白质含量。</p><p>如白菜酿肉、蘑菇烧豆腐、鸡蛋炒各类叶菜，都挺美味。</p><p> </p><p> </p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics-app.cnyw.net/forum/20250621203539front2_0_531849_Fu4kx_54EYlKxTsFfilEz7aUq8NJ.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" alt="" width="800" height="600" data-qf-origin="forum/20250621203539front2_0_531849_Fu4kx_54EYlKxTsFfilEz7aUq8NJ.png?watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="https://pics-app.cnyw.net/forum/20250621203539front2_0_531849_Fu4kx_54EYlKxTsFfilEz7aUq8NJ.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb-origin="forum/20250621203539front2_0_531849_Fu4kx_54EYlKxTsFfilEz7aUq8NJ.png?imageView2/2/w/1080|watermark/1/image/aHR0cDovL3BpY3MtYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p> </p><p> </p><p>2、烹饪前加工</p><p>烹饪前，对一些口感相对粗糙的蔬菜通过焯水、去筋等方式处理，可以改善咀嚼困难、不入味等问题。比如，河南蒸菜就采取焯水后裹面蒸制的方式，让蔬菜更柔软、更易挂汁入味（蒸菜蘸汁）。</p><p>3、烹饪技法的改变</p><p>改变烹饪技法也能改善素菜口味。例如勾芡可以帮助素菜更加入味；再比如，将清炒改为利用烤箱或电饼铛少油烘烤，撒上香料也非常美味。</p><p>4、酱汁调料</p><p>天气一热，从东北蘸酱菜开始，各种酱汁、料汁的风靡让素菜无论是凉拌、热炒还是炖焖都更鲜美。常用的有关东煮汤料煮菜、低卡油醋汁拌菜，还可以试试贵州红酸汤煮菜、海鲜捞汁拌菜，味道都不错。</p><p>5、多利用自带鲜味的食材</p><p>口蘑、海带等菌藻类蔬菜、西红柿以及鲜豆类都自带鲜味，素菜时可搭配使用，让菜肴更鲜美。</p><p>6、合理使用香辛料</p><p>除了常见的葱姜蒜、香菜、八角、孜然、辣椒、花椒等香辛料，罗勒、迷迭香、薄荷、柠檬等，也可以多多尝试，用好了或许会成为点睛之笔。像是迷迭香烤口蘑，只需锅底薄薄喷一层油就可以做出超级鲜美的菜肴。</p><p>以上这几招大家可以尝试一下，相信会让你对“清淡素菜”的健康和美味有新的理解！</p><p> </p><p> </p><p> </p><p> </p><p>来源：科普中国（作者丨王璐 注册营养师 中国营养学会会员）</p> <!----></div>
施学先生
发表于 2025-6-21 20:39:37
啊啊啊
我是园丁
发表于 2025-6-21 20:47:32
领教了
信誉
发表于 2025-6-21 20:52:52
方便的
朝气篷勃
发表于 2025-6-21 20:56:29
家庭烹饪有点难。
神州大呼一鸥
发表于 2025-6-21 21:02:37
干煸干不扁，油多重难减。要想身材好，菌菇是天选。:P
义义
发表于 2025-6-21 21:07:00
防不胜防
江边走高跷
发表于 2025-6-21 21:07:35
富贵病
芳菲1386
发表于 2025-6-21 21:30:48
知道了
渴望12
发表于 2025-6-21 21:39:15
呵呵