我在做綠拿鐵諮詢的時候，遇到好幾位女孩，覺得自己抵抗力很差、容易生病，上班族體力不好、容易疲勞。這次，我要藉由蔬菜湯告訴大家，如何透過這道簡單的湯品，利用有效率的「抗養化植化物」照顧自己。無論是大人、孩子、正在飽受病痛折磨，還在努力減肥的妳，甚至皮膚不穩定、容易過敏，都能因為喝蔬菜湯，感受到身體的正向變化。
蔬菜湯是什麼，對身體有何好處？
我要介紹的蔬菜湯以高麗菜、洋蔥、紅蘿蔔、南瓜烹調而成，最方便也最適合用來彌補蔬菜攝取量不足的問題，因為裡面「富含多醣體，可以穩定內臟功能，而且能消除動物性食品或甜食攝取過量所帶來的弊害，還能安定血糖值」。
蔬菜湯的蔬菜含有維生素 A(β-胡蘿蔔素)、維生素 B 群、維生素 C、維生素 E，以及鈣、鉀、鐵等礦物質，有助於改善代謝功能。蔬菜湯能提供水溶性纖素，纖維素可減緩醣類的吸收，預防糖尿病，還可以降低血清總膽固醇。除了維生素、礦物質、纖維素等營養素外，還有非常重要的「非營養素」——抗氧化植化物。
非營養素大多存在於植物性食品中的色素、香料、辛辣味、澀味等成分中，稱為「抗氧化植化物」，所謂抗氧化植化物的代表物質為多酚(Polyphenol)和類黃酮素(Favonoids)，蔬菜湯的四種食材均含有這兩項物質。
紅蘿蔔及南瓜富含的β-胡蘿蔔素，也是抗氧化植化物的一種；洋蔥含有豐富的硫化内烯(Allylsulfide)及其化合物；高麗菜則蘊含大量的萊菔素(Sulforaphene)和異硫氰酸鹽(Isotiocyanates)等抗氧化植化物。
蔬菜湯能減少自由基，什麼是自由基？
「抗氧化植化物」具備 3 大作用：
‧抗氧化，清除體內的有害自由基。
‧免疫，保護身體免於病毒或細菌的侵害。
‧抗癌，抑制癌症生成、惡化。
其中最值得注意的是抗氧化作用，人體內會持續製造自由基這類有害物質。雖然自由基可以殺死病毒、處理體内多餘的老廢物質，但是自由基過多的話，也會產生負面影響。近幾年研究發現，動脈硬化、糖尿病、高血壓、高血脂，以及癌症、異位性皮膚炎，或是氣喘、花粉症等過敏性疾病，都和自由基有關。此外，自由基也會加速身體老化。
蔬菜湯為何有效？
蔬菜的抗氧化植化物，一定要經過加熱的烹煮，這些成分才會溶解在湯裡被身體的腸道吸收。由於蔬菜的細胞被細胞壁包圍著，而抗氧化植化物就藏在堅硬的纖維素所構成的細胞壁中，即使用攪拌器剁的再碎，或是人體的消化酵素都破壞不了細胞壁。因此科學家發現，吃生菜無法有效吸收抗氧化植化物，但經過加熱烹煮，大量的抗氧化植化物就會流入湯汁裡。食用生菜只能吸收5~20%的抗氧化植化物；飲用蔬菜湯卻能吸收80%以上。
科學家形容植物的細胞壁猶如一層「鋼筋水泥」外殼一般堅固，但是一直不明白，植物細胞怎樣才能撐開這樣的結構，從而讓植物長大。加利福尼大學的生物教授說:「纖維素就像建築物所用的鋼筋一樣，提供支撐力，再由半纖維素鏈進行加固，最後由果膠封住。」
蔬菜的細胞壁非常的堅固，只有加熱才可以破壞這一層牆壁，讓植物裡面的抗氧化植化物釋放出來，哪怕是妳在口中咀嚼，細胞壁也一樣緊緊的包裹著抗氧化植化物。
加熱後的蔬菜湯會跑出抗氧化植化物，讓人體能順利吸收，而且抗氧化植化物非常耐熱，加熱也不會被破壞，營養成分完全不會改變。其中，維生素 C 因為有多種蔬菜的維生素 E、多酚輔助，所以烹煮過後也不會流失維生素 C，營養成分都會留下來。
蔬菜湯食譜與作法
高麗菜、洋蔥、紅蘿蔔、南瓜等量，水量為蔬菜總重量的四倍。
1.蔬菜清洗乾淨後，將洋蔥剝去外膜，紅蘿蔔、南瓜刷洗乾凈帶皮煮。
2.將蔬菜分別切成細丁。
3.大火煮沸(將水燒開)，放入食材用小火煮滾，接著再用小火熬 20 分鐘。為了不讓蔬菜的營養成分隨水蒸氣蒸發，一定要把鍋子蓋起來喔！最後用濾網過濾湯汁即完成。
蔬菜湯煮好後，可分裝放到冰箱冷藏(約可保存 2 天)或冷凍(約可保存 1 個月)。要喝的時候，淋一點亞麻仁油，或是南瓜籽油、印加果油，可以提升風味。
在減肥的女孩，可以加入玉米取代白飯，100g 甜玉米的碳水化合物總量為 17.8 公克，由於玉米富含澱粉，營養學上被歸類為主食。此外，除了「南瓜、洋蔥、高麗菜、紅蘿蔔」的基本蔬菜湯底外，也可以再放菠菜、茼蒿(補充維生素礦物質)、海帶芽(增加飽足感、補充蛋白質)，還可以利用牛蒡、白蘿蔔、香菇、大番茄、黑木耳片、綜合菇類、燕麥做變化。
切記，每一餐都要有適量的澱粉，因為身體的脂肪代謝需要碳水化合物，吃了碳水化合物身體才會啟動正常代謝功能！如果不吃澱粉，隔天少掉的體重只是脫水，因為澱粉攝取不夠，所以身體燃燒脂肪而產生銅體，但銅體要排出去會抓體內的水，所以通常少掉的體重並不是真正的脂肪，而是流失掉的水分。當妳恢復吃澱粉的時候，身體會加倍儲存脂肪和水，更容易復胖。
建議大家儘量喝溫熱的蔬菜湯，比較能促進代謝及燃燒脂肪，從冰箱冷藏過的蔬菜湯最好先溫熱再喝。用來熬湯的蔬菜，精華幾乎都已流失，但仍會殘留些許有效成分及纖維素。可以做成咖哩、燉菜、義大利麵，或撒上胡椒鹽直接享用，對於減肥和健康也有幫助。不過，喝湯才是主要目的，剩菜的利用只是附加價值。
蔬菜湯減肥法＆最佳飲用時機
根據研究，最能發揮減肥功效的蔬菜湯飲用方法。功效最顯著的是在下午三點左右飲用，也就是把它當成「下午茶」，每次兩百毫升。這段時間通常為空腹期，血糖值會下降，身體會突然想吃甜食。這時喝下蔬菜湯，能控制血糖且讓人不會想吃甜食。湯汁裡蔬菜的天然甘甜味，能讓味覺和身心都獲得滿足。
此外，在早餐前喝蔬菜湯，就可以在一天的開始為身體注入活力，由於是空腹，所以也能提高吸收率。不方便在下午三點喝蔬菜湯的人，可以改成傍晚或夜晚、下班或外出回家後立刻喝，有助於消除身體疲勞。
飲用蔬菜湯能保持活力，同時也能减肥和美容，希能更多人一起培養飲用蔬菜湯的好習慣。體重標準或纖瘦的人可以保持健康，體重超標的人則可以兼顧减肥與健康。
更多關於211餐盤瘦身的介紹可參考>最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆
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