Eat "zongzi" instead of "heavy" at the Dragon Boat Festival

        It is a traditional custom to eat rice dumplings on the Dragon Boat Festival. Some people are used to DIY exclusive meat dumplings, and some people directly buy delicious rice dumplings online. However, after the festival, many people feel guilty about eating too much and plan to implement the weight loss plan. In fact, if you pay attention to some tips, you can avoid these troubles. This article will introduce the types of zongzi and diet related precautions. I wish you all a healthy Dragon Boat Festival!

        North South zongzi competition

                The main ingredient of zongzi is glutinous rice. The production methods vary according to different regions. If you make it yourself, the preparation of food materials is a college question. At present, the bulk of Taiwan's zongzi is "northern zongzi" and "Southern zongzi". The glutinous rice of the former needs to be fried in oil first, and then wrapped in Zongye together with the stuffing to be steamed. The method is similar to oil rice; The latter is to wrap raw glutinous rice and stuffing into Zongye, and then boil them in water. The two kinds of zongzi are about the same in calories. The types of fillings, cooking methods, seasonings and sauces still need to be considered. If you can understand the characteristics of the ingredients before eating zongzi, you can enjoy healthy and delicious zongzi.

        Tips for healthy dumplings

        For a long time, elders have always believed that "a delicious zongzi, glutinous rice, salted egg yolk and streaky pork are indispensable!" Because of this, people unconsciously eat too much starch, fat and saturated fatty acids. In fact, if brown rice, whole grain rice, five grain rice, oats, job's tears, purple rice, red beans, snow lotus seeds and other food materials are used to replace glutinous rice, the intake of fiber can be increased, while lean meat, clear chicken, soybean, dried bean instead of streaky pork and salted egg yolk can not only reduce calories, but also reduce the intake of saturated fatty acids. In addition, additional ingredients such as mushrooms, sweet potatoes, bamboo shoots, burdock, etc. can reduce the intake of glutinous rice and avoid abdominal distension after eating.

        How to "choose dumplings without weight gain"

        There are a wide variety of Zongzi on the market. In addition to the South and North zongzi, they also include zongzi, ice zongzi, alkali zongzi, etc. before purchasing, you should read the nutrition label on the package in detail, because the label content not only describes the amount of the package, but also lists the content of heat, protein, fat, carbohydrate and sodium of each zongzi. The following is a brief introduction to the differences in the calories of various zongzi. Through interpretation, you and I can become masters of heat control, without feeling guilty about excessive intake.

                Eating zongzi without weight gain

        ● matching with fruits and vegetables

        Since the main ingredient of zongzi is glutinous rice, which belongs to amylose, it is not easy to digest. Eating too much may cause flatulence or gastrointestinal discomfort. Therefore, it is recommended that besides eating zongzi, you should not forget to supplement vegetables and eat more fiber to increase your sense of satiety and avoid eating too much; In addition, it is recommended to supplement fresh fruit after meals, each serving size of a fist, to help digestion.

        ● less sauce

        No matter the northern zongzi or the southern zongzi, some people are used to pouring sauces to add flavor. Common dipping sauces include sweet chili sauce, sweet flour sauce, soy sauce paste or chili sauce. However, most sauces have high sodium content, which is easy to burden the body, so they should be used less.

        Tips for chronic patients to eat Zongzi

        If you are a chronic patient, can you enjoy Zongzi on the Dragon Boat Festival? The answer, of course, is yes! Here are some tips for chronic patients to eat Zongzi on the Dragon Boat Festival:

        ● diabetes

        People with diabetes should pay attention to the intake of "carbohydrates". It is recommended to choose zongzi with a similar size to their usual meals, and try to replace glutinous rice with five grain rice and whole grain rice with more dietary fiber and lower glycemic index, or with vegetables after eating.

        ● kidney disease

        The diet of kidney patients needs to limit the intake of "protein and phosphorus". As the protein and phosphorus content of five grain rice and whole grain rice is higher than that of ordinary glutinous rice, it is recommended to mainly use glutinous rice dumplings to avoid high phosphorus ingredients such as red beans, peanuts, mung beans, chestnuts, salted egg yolks and sesame, as well as high protein ingredients such as pork, chicken, dried beans, scallops, squid and egg yolks.

        ● gout

        Studies have shown that high oil and high calorie diet has a greater impact on gout patients than legume products. It is recommended that gout patients do not consume excessive "meat and fat". In addition, they should also avoid drinking alcohol, shrimp, squid, mushrooms, oysters, streaky pork and other foods to avoid excessive uric acid.

        Of course, after a big meal, don't forget the importance of "exercise". It is recommended to take a walk for 15 to 20 minutes or avoid sitting for a long time to reduce the discomfort of abdominal distension after meals. As long as you grasp the above tips, I believe everyone can eat "zongzi" without gaining weight and enjoy the Dragon Boat Festival happily.

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