If you eat too many rice dumplings during the Dragon Boat Festival, you may attract the three highs! Nutritionist: 3 great zongzi dishes that don’t have too much meat

The Dragon Boat Festival is approaching, and the aroma of rice dumplings that suit the occasion begins to fill the air, making people want to feast on them! However, if you have an unbalanced diet or lack of exercise for a long time, be careful not to eat too many rice dumplings and they will be difficult to digest. Not only will it put a burden on the stomach and intestines, but eating too many rice dumplings will cause the calories to soar, and you will become "meat-heavy". Nutritionists remind you not to put too much "zongzi" in rice dumplings, or you may attract the three highs!

Nutritionist Zhao Hanying said that a student ate a zongzi for each of his three meals a day. After the Dragon Boat Festival holiday, his blood pressure rose to 190 and his blood sugar soared to 220. He even developed cardiovascular disease and was unable to breathe and had to be rushed to the hospital. Therefore, she called on patients with the three highs to pay more attention to their diet. She also shared the three major "zongzi" points, including chewing slowly, replenishing water, and pairing with high-nutrition fruits and vegetables, which are beneficial to the health of the body and mind and allow you to enjoy delicious food without burden.

During the Dragon Boat Festival, eat more fruits and vegetables rich in vitamin C and dietary fiber

The Dragon Boat Festival falls during the epidemic, so if you want to eat a balanced diet, you can choose fruits and vegetables with a high CP value and rich in vitamin C and dietary fiber, such as broccoli, large tomatoes, kiwi and papaya. Vitamin C is a natural antioxidant. Antioxidants can bind to free radicals in the body, thereby maintaining immune function, helping to relieve symptoms such as sore throat or fever, and can also relieve anxiety and increase vitality. Dietary fiber can help gastrointestinal motility and is a high-quality natural source of nutritional supplements. While enhancing immunity, it also solves the problem of eating rice dumplings during the Dragon Boat Festival.

Eat too much rice dumplings for lunch, beware of attracting the three highs demon

In order to add to the festive atmosphere of the Dragon Boat Festival, most people will eat rice dumplings as their staple food, and may even eat several in one meal. However, most traditional rice dumplings on the market are made of fried glutinous rice, braised pork belly, mushrooms, chestnuts, egg yolks, etc. The high-oil and high-salt cooking method is the main cause of high blood sugar, high blood lipids, high cholesterol and high blood pressure. Therefore, if you accidentally put too much in the "dumpling" and eat too much, it may increase the burden on your body.

Traditional rice dumplings are mostly made of fried glutinous rice, braised pork belly, mushrooms, chestnuts, egg yolks, etc. The high-oil and high-salt cooking method is the main cause of high blood sugar, high blood lipids, high cholesterol and high blood pressure among the people.

If you eat rice dumplings every day, or even for every meal, in addition to being careful about the three high problems, you may also experience indigestion, acute gastroenteritis, gastroesophageal reflux or bloating. Nutritionist Zhao Hanying also reminded that patients with chronic diseases such as diabetes, hyperlipidemia, cardiovascular disease, etc. must limit their intake to one zongzi per day or half a zongzi per meal, and must eat it with vegetables and fruits with high nutritional value; and for the general public, since zongzi contains high oil and starch, it must replace white rice in the main meal, so it is recommended to have no more than one zongzi per meal, and it must be eaten with two servings of vegetables and one serving of fruit.

Nutritionists share 3 tips on eating zongzi during Dragon Boat Festival.

As for how to enjoy the festive atmosphere while eating safely, without burden, and in a healthy and balanced manner? Nutritionist Zhao Hanying proposed three key points of "Zong", namely "chewing slowly", "replenishing water", and "pairing with vegetables and fruits with high nutritional value".

1. Chew slowly:

Since glutinous rice can easily cause indigestion, people need to chew it slowly and chew each bite of rice dumpling at least 20 times to promote the secretion of digestive enzymes and thus improve digestion. The small size of the food can also reduce the burden on the stomach and intestines.

2. Rehydrate:

The protein, fat and starch in rice dumplings all need water to help them metabolize. Therefore, it is recommended to choose small rice dumplings and drink more water after the meal to facilitate metabolism.

It is recommended to eat a zongzi with two fist-sized portions of high-nutrition vegetables and fruits. You can choose broccoli, cabbage, kiwi, papaya, etc. that are rich in dietary fiber and enzymes.

3. Pair with fruits and vegetables with high nutritional value:

It is recommended to eat a zongzi with two fist-sized portions of high-nutrition vegetables and fruits. You can choose broccoli, cabbage, kiwi, papaya, etc. that are rich in dietary fiber and enzymes. For people with poor stomachs, it is especially recommended to eat a kiwi fruit before a meal and then eat rice dumplings. This can not only help digestion, but also help relieve bloating, break down protein, and help metabolism. Kiwi fruit is rich in nutrients such as vitamin C, dietary fiber, kiwi enzyme, folic acid, etc., making it a nutritious and convenient choice.

Nutritionist Zhao Hanying said that 10 a.m. and 3 p.m. are the best times to supplement enzymes. It is recommended to take them before, after or between meals. If you take rice dumplings for lunch as an example, you can eat a kiwi fruit at 10 a.m., then eat rice dumplings and two servings of vegetables at noon, and supplement with a kiwi fruit or a serving of papaya at 3 p.m.

Finally, I would like to remind you to grasp the above 3 major points of "zongzi" and eat meat zongzi without feeling too heavy on the meat! While celebrating the Dragon Boat Festival, we still need to do a good job in epidemic prevention, pay attention to a balanced diet, use positive energy to activate a healthy physical and mental state, and face life under the epidemic.