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黃金湯

by 何偉滔 嘉璐 Categories 識飲識食

黃金湯

難度

medium

材料

南瓜 1斤
牛油 少許
上湯 1公斤
洋葱 半個
忌廉 150克
番茜 少許

醬料

胡椒粉 少許
鹽 少許

步驟

  1. 南瓜去皮切件，洋葱切粒。
  2. 用牛油起鑊，爆香洋葱。
  3. 加入南瓜炒香，加入上湯煮15分鐘。
  4. 將湯料放入攪拌機攪勻，再倒回煲中。
  5. 煮滾後加入調味料，再拌入忌廉至勻熄火，加點番茜裝飾。

營養顧問話你知

黃金湯主要素材為南瓜和洋蔥，營養價值甚高，雖然在製作過程會用到忌廉和牛油，但偶爾飲用問題不大。當製作黃金湯那天，可以嘗試減少兒童攝取高脂食品，如全 脂奶、香腸、午餐肉、雞皮、椰漿等，減少一天中攝取過多飽和脂肪的機會。另外，洋蔥屬高營養價值之素材，屬百合科草本植物，價廉物美。在營養價值分面而 言，洋蔥含有豐富的維生素、礦物質以及大蒜素，其保健療效已經有不少研究去證實，當中包括降血脂、降血壓、降膽固醇、殺菌、抗氧化、提高免疫力、增加肝臟 解毒功能等。

營養小TIPS

南瓜的營養價值甚高，當中包括β-胡蘿蔔素、鉀、鈷、鉻等營養素，而不少初步研究發現南瓜對改善糖尿病效果顯著，主要通過以下生物機制︰

  • 增加細胞中葡萄糖運輸蛋白數量；
  • 增加胰臟分泌胰島素 ；
  • 增加胰島素敏感度 ；

雖然暫時尚未有充份證據去證實南瓜之保健療效，但即使坊間糖尿病處方藥物的作用原理都是以增加胰臟分泌胰島素和增加胰島素敏感度為主。當然，藥物始終是藥物，食療只可以作為輔助之用。

Golden Soup

Difficulty

medium

Ingredients

Pumpkin 1 Kg
Butter a little
Broth 1 L
Onion ½ piece
Cream 150 grams
Parsley a little

Dressing

Pepper a pinch
Salt a pinch

Steps

  1. Remove the skin of the pumpkin and then cut it into small pieces. Dice the onion.
  2. Heat up the pan, add the butter and fry the onions.
  3. Add the pumpkin and broth and let it cook for 15 minutes.
  4. Pour the soup and pumpkin into a blender and blend it to a paste. Then, pour it back into the pot for more boiling.
  5. When it comes to a boil, add the seasoning and cream. Turn off the stove and stir until everything is mixed thoroughly. Sprinkle the parsley on top and serve.

Nutrition Analysis

The major ingredients used during the preparation of "Golden Soup" include pumpkin and onions. Although cream and butter are used during preparation, but of course occasional consumption is still acceptable. On the day in which children consume this soup, try to minimize their intake on other high fatty foods as well, examples include whole-fat milk, sausages, luncheon meat, chicken skin, coconut paste, etc. By reducing the intake of these foods, you can help lower the overall saturated fat intake of your children. With regards to onions, they contain a wide variety of nutrients. Nutritionally, they are rich sources of vitamins, minerals, and the phytochemcial "Allicin". Numerous studies have demonstrated the healing powers of onions, and these health-promoting effects include plasma lipids and cholesterol-lowering, blood pressure-lowering, anti-microbial and anti-viral, antioxidative, immune-modulating, as well as stimulation of liver detoxification processes.

Nutrition Tips

Pumpkin is loaded with nutrients, including β-carotene, potassium, cobalt, chromium, etc. In the past, there are some preliminary researches showing that pumpkin is useful in improving diabetic conditions, and usually via several mechanisms listed below:

  • Increases cell's glucose transporters；
  • Stimulates the secretion of insulin from pancreas ；
  • Increases insulin sensitivity ；

Although more researches are needed in order to prove the above statements; however, the mechanisms behind the drugs for diabetics are similar to the ones mentioned above, either by stimulating the secretion of insulin, or by increasing insulin's sensitivity. Nevertheless, for diabetics, conventional treatment remains to be the primary strategy to follow; nutrition therapy only serves as a complement.

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About the Author

何偉滔

香港中文大學營養及食品科技碩士學位
加拿大多倫多大學人類生物學學士學位 擁有多年教學經驗﹐為港澳資深著名營養學課程講師。
曾多次被邀請到不同機構、慈善團體及學校擔任主講嘉賓，更多次獲電台及報章邀請接受有關健康飲食的訪問。

嘉璐

曾任傳媒工作，撰寫飲食專欄和食譜近十年。
工作關係認識各國大廚，乘機偷師回家勤於練習。
最愛到處搵食，提升對味道的觸角，探究各國烹煮方法，尋找靈感。
相信只要用心，沒有煮不好的佳餚。 愛吃愛煮愛鑽研，現在學習從飲食中頓悟人生。

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