23/04/2021
【看似健康的人氣食譜原來肥爆?! Feta Pasta🍝】
近期IG大熱的Feta pasta材料及煮法簡單, 我們特意邀請YouniBody營養師詳細分析它的營養成份並改良成健康版本！🌱
Feta pasta運用了大量橄欖油、芝士及含有大約33克的胞和脂肪。影片中的份量可供5人食用, 每份的熱量大約有639kca, 比一般香港人平均每餐攝取的卡路里高! Feta cheese比起車打及帕馬森芝士更低脂和低卡路里外, 亦比其他芝士含有更多鈣和維生素B等營養成份, 所以Feta cheese 是相對健康的選擇。🙆♀️ 但Feta cheese含鈉量及乳糖份量都偏高, 對乳糖過敏或不耐受的人應避免食用未成熟的芝士。
Feta pasta含有54% 碳水化合物, 14% 蛋白質和31％的脂肪。蛋白質含量較低, 因此營養師建議每份添加2盎司的肉類，蝦或三文魚，以使飲食更加均衡。🍅🧀另外可省略5湯匙的橄欖或減少至3湯匙的橄欖，並用脫脂牛奶代替, 降低食譜的總卡路里。
IG’s viral Recipe – Feta Pasta is Super Fat?! 🍝
The IG’s viral feta pasta is easy to cook and tasty! Younibody nutritionist is helping you guys to check the nutritional combination of the recipe and give you some tips to make it healthier! 🌱
The recipe including a lot of olive oil, cheese and 33g saturated fat. It’s providing 5 serving and total around 639kcal per serving which is quite high for most people in Hong Kong. However, compare to cheddar or parmesan cheese, feta cheese is lower fat and calories and containing more calcium and B vitamins. So, it is a healthier option compare to other cheese in terms of weight control. 🙆♀️On the other hand, feta cheese is high in sodium and lactose, people who are allergic or intolerant to lactose should avoid eating unripe cheeses, including feta.
This recipe contains 54% of carbohydrate, 14% of protein, and 31% of fat. To improve the recipe, nutritionist recommend adding at least 2oz of poultry, or shrimp, or salmon per serving for a more balanced meal.🍅🧀 Also, try to omit the 5 tbsp of olive oil or to decrease to 3 tbsp, and replace with skim milk. Limiting the use of feta cheese and olive oil can significantly decrease the total calories of the recipe.
Reference 🎬 https://www.youtube.com/watch?v=WRzQ-Ngt3Do
