--- title: "水果多種吃法的營養差異 - FoodNo1.com" description: "水果中營養價值主要是糖分、維生素、礦物質與膳食纖維，有些水果在加熱過程中，營養素如維生素C與維生素B會流失，纖維素果膠則不太會流失..." url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3329-2016-12-29-00-15-05.html" date: "2026-06-26T20:37:35+00:00" language: "zh-TW" --- # 水果多種吃法的營養差異 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年12月21日 點擊數: 1830 ![](https://foodno1.com/images/obhealthno1/2016-12/a636564a55.jpeg) 想要吃到水果的營養，有些人會選擇果醬、果乾；尤其是冬天時，天氣寒冷，很多人會將橘子烤過吃，或是水梨加冰糖燉過吃，也都很有風味。營養師指出，水果的不同吃法很多，但是營養價值則有差異。 #### 新鮮水果可以製作成果醬與果乾 有很多新鮮水果可以製作成果醬與果乾，最常看到的是草莓果醬、橘子果醬，其他如蘋果、鳳梨、百香果、柳橙、奇異果、楊桃、哈蜜瓜、藍莓等也都可製作成果醬，而蘋果、奇異果、鳳梨、楊桃、芭樂、香蕉等則可製作成果乾，有時可看到一些小農會自製後販售，也有些家庭主婦會自行製作後食用。 #### 加熱會使水果中維生素C、B流失 營養師林雅恩表示，水果中營養價值主要是糖分、維生素、礦物質與膳食纖維，有些水果在加熱過程中，營養素如維生素C與維生素B會流失，纖維素果膠則不太會流失；所以，水果製作成果醬和果乾時，維生素會流失，但是礦物質例如鈣、鉀則會存在，而纖維素果膠會更黏稠。 #### 添加鹽或糖 會增加鈉及糖的攝取量 林雅恩指出，水果製作成果醬與果乾，會為了保存緣故而添加鹽，或是為了增加風味而另加糖，反而會不知不覺增加糖和鈉的攝取量，要特別注意。此外，如果是採購於小農等標榜手工、無添加的果醬或果乾，就要詢問是否有將食品衛生安全製作的環節考量進去。 #### 水果原料要清洗完全 瓶罐消毒無菌很重要 林雅恩舉例，像是水果原料是否有清洗完全、裝瓶前的瓶罐是否有消毒、裝瓶後是否可維持無菌或抑菌生長的條件等；至於採購自大通路商的果醬商品，則通常會以控制酸鹼值、或是使用食品添加物中的類防腐劑來保護食物安全，但消費者也可向商家提問添加是否適當適量、或多學著看標示來決定是否購買。 #### 吃烤橘子 溫度不要高於50度 至於天冷時，不少人會將水果烹煮後吃，也各有風味；橘子、蘋果都可以用烤的來吃，梨子可燉煮冰糖。以傳統中醫而言，這些水果烹煮後食用，甚至有其療效。林雅恩營養師則提醒，若是烤橘子，溫度最好不要高於50度，可用鋁箔紙包住橘子放入預熱烤箱，烤約5到8分鐘即可，否則剩下的維生素C到底還有多少可被攝取則無法得知了。 ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3329-2016-12-29-00-15-05.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "水果多種吃法的營養差異", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3329-2016-12-29-00-15-05.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "水果多種吃法的營養差異", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "水果, 營養, 飲食", "recipeCuisine": "中式料理", "recipeCategory": "水果多種吃法的營養差異", "video": { "@type": "VideoObject", "name": "水果多種吃法的營養差異", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3329-2016-12-29-00-15-05.html?markdown=1", "uploadDate": "2016-12-21T20:22:33-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-12-21T20:22:33-05:00", "dateCreated": "2016-12-21T20:22:33-05:00", "dateModified": "2016-12-21T20:22:33-05:00" } ```