董氏基金會連續三年調查台灣民眾身體健康狀態,發現水果攝取越多,身體就越健康快樂,且比起需要熟食的蔬菜,水果可「生食」更方便易食用,還能保留更多營養素,有助於提高免疫力及養顏。

董氏基金會呂蕙如營養師提醒,要讓身體快樂,可依紅橙黃綠黑白紫的彩虹快樂蔬果,選擇當季、互相搭配,如此可廣泛攝取設膳食纖維、多種多酚、維生素、礦物質以及營養素,例如:膳食纖維、茄紅素、葉黃素、花青素、槲皮素、葉酸、抗氧化物等。

選擇高營養密度水果

如何改善民眾身體鬧果荒的情形?呂蕙如營養師建議從改變小習慣做起,如點心時間棄麵包餅乾改吃水果,或吃早餐時搭配水果,可選擇營養CP值較高的當季水果。所謂的營養CP值是從「營養密度」評估,指每100公克水果中17種常見營養素含量較高的水果,如奇異果含有豐富多元的營養素,營養密度是蘋果的6~8倍,或是柳橙、木瓜也都是高營養密度水果,吃進一顆等於吃進多種營養素,是不錯的選擇之一。

貯存水果三原則

董氏的調查發現,有24%的家庭主婦認為貯存水果令人困擾,營養組許惠玉主任分享,其實水果的貯存很簡單,常常看到有人買了水果以後就一股腦兒塞冰箱,其實這並不是正確的方法,應該依照水果的特性去存放:

1.會散發乙烯,等成熟後再放入冰箱,並與其他蔬果分開保存的水果有:奇異果、蘋果、木瓜、酪梨、水蜜桃、洋梨、釋迦、香蕉、芒果等。乙烯是一種植物荷爾蒙、無色無味,會加速水果成熟與老化,存放水果的溫度越高,乙烯釋出就越多,若將一般蔬菜水果與此類水果放在一起,就容易提早老化、腐爛;存放水果的溫度愈高,乙烯的釋出也會愈多,則越會影響蔬果的品質。

因此分開包裝、擺放為保存關鍵,上述未成熟的水果應放在室溫,並注意其成熟情形,若成熟了則要改為低溫保存(放冰箱),但低溫保存時為了避免其釋放的乙烯加速其他蔬果老化,應與其他蔬果分開存放、最好放入塑膠袋、袋口稍打結;但如:香蕉、木瓜、芒果…等水果,因為容易凍傷,還是要盡快吃完。

2.葡萄柚、鳳梨、香瓜、柳橙、檸檬、西瓜、火龍果等水果,要放室溫、陰涼處(非陽光直射處),最好是放在有洞的袋子裡。

3.水果堆中,若是有一顆水果壞掉,就要立即挑出,別讓其他水果一顆一顆接著壞。

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