你的味噌湯裡只有豆腐？加點番茄更好喝，提神醒腦又減重！想兼顧熱量控制，又要營養好吃，早餐不妨就喝「番茄豆腐味噌湯」。番茄養顏美容，豆腐增加飽足感，味噌含有鐵質、維生素B群，很適合一大早補充腦力。而且這道湯的熱量不高，減重也能享受健康美味！
番茄富含茄紅素 抗氧化不怕高溫
味噌湯很普通，加進番茄變出新滋味！除了變化口感，番茄本身也是營養價值很高的食物。營養師張文怡指出，番茄富含茄紅素和維生素C，是很強的抗氧化劑；而且茄紅素屬於脂溶性，加進湯裡一起煮，也不必擔心成分被破壞。早餐用喝湯的方式吃點番茄，就可以增加當天的蔬菜攝取量。
豆腐增加飽足感 幫助降低膽固醇
傳統味噌湯一定會有的豆腐，富含蛋白質及膳食纖維，可以增加飽足感，避免午餐時間太餓而大吃大喝，不小心吃進過多熱量。另外，由於豆腐和味噌的主原料都是黃豆，含有大豆異黃酮、大豆皂精、植物固醇、不飽和脂肪酸、維生素等，營養相當豐富。
張文怡營養師表示，植物固醇就是「植物性的膽固醇」，不但不會像動物性膽固醇一樣威脅心血管健康，還能降低壞的膽固醇(LDL)、總膽固醇，並且增加好的膽固醇(HDL)。大豆異黃酮及大豆皂精有助預防乳癌、子宮頸癌等婦科常見癌症，對女性健康很有好處。
味噌提神增強體力 適量攝取別吃太鹹
另外，味噌還含有鐵質，且所含的鐵為血基質鐵，人體吸收率也高，可幫助預防貧血。味噌也富含維生素B群，可促進能量代謝，有提神醒腦、增強體力的作用，所以早餐喝一碗味噌湯真的很棒！
不過，張文怡營養師提醒，由於味噌比較鹹，鈉含量通常較高，還是要適量攝取才健康。尤其是高血壓患者，吃太鹹容易血壓升高，要特別注意鈉的攝取量。
少量添加橄欖油 吃進更多茄紅素
另一方面，由於這道湯含有番茄，前面我們說過茄紅素是脂溶性成分，而油脂可以幫助茄紅素的吸收。因此，建議煮這道「番茄豆腐味噌湯」時，可以添加少許的橄欖油，幫身體補充更多茄紅素。以一鍋4人份的湯來說，可以滴入約5c.c.(相當於2茶匙)的橄欖油。
搭配主食好均衡 營養健康吃不胖
這道湯的食材，不但營養(已涵蓋蛋白質和蔬菜類)，熱量也不高，很適合想要減重的族群。早餐除了喝這道湯，張文怡營養師提醒，還要均衡攝取碳水化合物，對減重才有幫助；建議再搭配以下任一種主食：地瓜、全麥麵包、雜糧麵包或堅果麵包，就是一份吃不胖的營養早餐了！
文章轉貼自:http://health.businessweekly.com.tw/AArticle.aspx?ID=ARTL000057387&p=1
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