--- title: "高壓工作疲累　吃全穀補營養 - FoodNo1.com" description: "假期結束，上班族回到高壓忙碌的工作岡位，難免感覺疲累、力不從心。營養師指出，現代人飲食不均衡，精緻食物又吃太多，身體長期缺乏足夠的營養素，容易降低身體抗壓能力，建議從主食著手改善，每天一餐的主食以全榖根莖類取代，如糙米飯、蕎麥飯、芋頭、地瓜..." url: "https://foodno1.com/spin-series/today_special/3195-2016-06-17-06-23-04.html" date: "2026-06-20T12:07:08+00:00" language: "zh-TW" --- # 高壓工作疲累 吃全穀補營養 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年6月13日 點擊數: 2244 ![](https://foodno1.com/images/obhealthno1/2016-06/394a9e33d8.jpeg) 假期結束，上班族回到高壓忙碌的工作岡位，難免感覺疲累、力不從心。營養師指出，現代人飲食不均衡，精緻食物又吃太多，身體長期缺乏足夠的營養素，容易降低身體抗壓能力，建議從主食著手改善，每天一餐的主食以全榖根莖類取代，如糙米飯、蕎麥飯、芋頭、地瓜。 **白米營養成分較低** 俗話說「吃飯皇帝大」，東方人以米為主食，但隨著飲食精緻化影響，愈來愈多人習慣主食吃白米飯、白麵條。藍玉芬, 台北市立聯合醫院和平婦幼院區營養師表示，白米屬於精緻澱粉，去除了麩皮、胚芽，剩下胚乳，營養素只有碳水化合物及少許的蛋白質。 **全榖根莖類營養多** 藍玉芬營養師指出，根據新版「每日飲食指南」以「全榖根莖類」取代「五榖根莖類」，全榖類含有豐富的維生素、礦物質及膳食纖維。以糙米為例，有豐富的維生素B群、維生素E、鐵、鎂、銅、硒及鋅等微量礦物質、多元不飽和脂肪酸，以及膳食纖維。 **多吃全穀可抗壓** 藍玉芬強調，現代人生活步調快速、高壓工作環境，加上飲食不均衡，很容易缺乏抗壓營養素，建議每天一餐的主食可吃糙米飯、蕎麥飯、燕麥飯，或是芋頭、地瓜、南瓜等根莖類當主食或入菜，抗壓效果佳。 - [ 南瓜 ](https://foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞 ](https://foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 易煮 ](https://foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 意大利粉 ](https://foodno1.com/component/tags/tag/%E6%84%8F%E5%A4%A7%E5%88%A9%E7%B2%89.html) - [ 臘腸料理 ](https://foodno1.com/component/tags/tag/%E8%87%98%E8%85%B8%E6%96%99%E7%90%86.html) - [ 水煮蛋 ](https://foodno1.com/component/tags/tag/%E6%B0%B4%E7%85%AE%E8%9B%8B.html) - [ 牛角包 ](https://foodno1.com/component/tags/tag/%E7%89%9B%E8%A7%92%E5%8C%85.html) - [ 黑芝麻糊 ](https://foodno1.com/component/tags/tag/%E9%BB%91%E8%8A%9D%E9%BA%BB%E7%B3%8A.html) - [ 粟米片 ](https://foodno1.com/component/tags/tag/%E7%B2%9F%E7%B1%B3%E7%89%87.html) - [ 腸仔 ](https://foodno1.com/component/tags/tag/%E8%85%B8%E4%BB%94.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/spin-series/today_special/3195-2016-06-17-06-23-04.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": "[轉煮意]系列", "item": "https://foodno1.com/spin-series.html" }, { "@type": "ListItem", "position": 3, "name": "“早餐”選擇", "item": "https://foodno1.com/spin-series/today_special.html" }, { "@type": "ListItem", "position": 4, "name": "保健養生", "item": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "飲食健康", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 6, "name": "高壓工作疲累　吃全穀補營養", "item": "https://foodno1.com/spin-series/today_special/3195-2016-06-17-06-23-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "高壓工作疲累　吃全穀補營養", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食物, 健康食物, 營養, 全榖, 抗壓, 糙米, 地瓜, 藍玉芬, 營養師, 市立聯醫", "recipeCuisine": "中式料理", "recipeCategory": "高壓工作疲累　吃全穀補營養", "video": { "@type": "VideoObject", "name": "高壓工作疲累　吃全穀補營養", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/spin-series/today_special/3195-2016-06-17-06-23-04.html?markdown=1", "uploadDate": "2016-06-13T01:12:02-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-06-13T01:12:02-04:00", "dateCreated": "2016-06-13T01:12:02-04:00", "dateModified": "2016-06-13T01:12:02-04:00" } ```