[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-zhu-rou-qin-cai-xiao-long-bao":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},9,7.2,29.8,1.2,"综合含碳水、蛋白质和脂肪，适合做成品主食参考。",[10,13,16],{"title":11,"content":12},"面皮+馅料的综合营养","每100克水饺含碳水29.8克（来自面皮）、蛋白质9克和脂肪7.2克（来自猪肉+蔬菜馅料），同时提供碳水、蛋白质和脂肪三大营养素，营养结构比单一主食更完整。一个水饺约20-25克，10个约200-250克。",{"title":14,"content":15},"份量与热量估算","一份10个标准大小的猪肉水饺约200-250克，热量约436-545千卡，可满足一餐主食+蛋白质的需求。素菜馅水饺热量低于肉馅，单次食用8-12个是常见份量。蘸醋食用可增添风味。",{"title":17,"content":18},"健康食用建议","水饺中面皮提供碳水、馅料提供蛋白质，搭配较均衡。如果想降低热量摄入，可选择蔬菜比例更高的馅料，或搭配一碗清淡的饺子汤增加饱腹感。水饺蒸制\u002F煮制比煎饺用油更少。"]