[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-zhu-rou-qing-zheng":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},20.3,6.2,1.5,0,"家常常见肉类，适合和鸡牛肉做对照。",[10,13,16],{"title":11,"content":12},"高蛋白低脂肪的营养价值","每100克瘦猪肉含蛋白质20.3克、脂肪6.2克，热量143千卡。猪肉维生素B1（硫胺素）含量在常见肉类中名列前茅，远超鸡肉和牛肉，对碳水化合物代谢和神经系统功能有重要作用。",{"title":14,"content":15},"不同部位的脂肪含量差异","猪里脊、猪腿肉等部位的脂肪含量约6-7g\u002F100g，与鸡腿肉相当，远低于大众对\"猪肉脂肪高\"的刻板印象。关键在于选择瘦的部位，并去除烹饪前可见的脂肪层。",{"title":17,"content":18},"低脂健康的烹饪方法建议","瘦猪肉切丝或切片后焯水、滑油，可去除部分脂肪。推荐快炒、蒸煮或低温慢炖，搭配大量蔬菜一起烹饪，既能提升风味层次又不过度增加热量。"]