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海带和肉是“绝配”

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海带又叫昆布,自古就有“长寿菜”的美誉。它含有较多的可溶性膳食纤维,钙、钾、镁的含量也较高,而且是碘的重要膳食来源。海带的热量很低,100克干海带的热量是90千卡,100克水发海带的热量仅有16千卡,其饱腹感很强,适合作为减肥瘦身的轻食原料。

海带适合与肉类食物搭配,尤其是和脂肪含量高的肉类最搭,比如海带蘑菇炖排骨、金针菇海带肥牛面、海带结炖蹄髈、海带炖酥肉等。肉类富含优质蛋白质和血红素铁,还可提供一定量的维生素,而海带富含膳食纤维,有助减少肉类中脂肪和胆固醇的吸收,所以两者搭配能实现营养上的互补。

需要说明的是,干海带表面的白霜并不是农药残留。海带本身含有的甘露醇出水风干后,会附着在海带表面,看上去像白霜,有点甜味。研究证明,甘露醇具有利尿和消肿作用,可减轻肾脏负担。但甘露醇易溶于水,因此干海带在水中浸泡数小时以上,甘露醇大都会被溶解掉,其营养价值也降低了。所以,泡发干海带最好的办法是干蒸,即放在蒸笼里蒸半个小时,再用水冲洗,既嫩又脆。

作者/赵亮

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