There is a hidden "stuffing" trap during the Qingming Festival. The calories of spring rolls exceed 700 calories, which is more than the pork ribs bento! Master these three principles and you won’t be afraid of getting fat

The Qingming Festival holiday is coming soon. During the Qingming Festival, there is a traditional food with a special "taste". Almost every household will gather together to enjoy the delicious runbing (also known as spring rolls). Nutritionists remind us that the ingredients used in delicious spring rolls are mostly high in oil and sugar, which are often "filling" traps, causing the calories in a roll to exceed 700 calories, even more than a pork chop bento! Nutritionists recommend that by mastering these three principles, you can eat healthily, easily, without worrying about gaining weight.

Eating spring rolls (also known as spring rolls) during the Qingming Festival is a traditional cultural delicacy

When it comes to Qingming Festival, folk customs and stories vary from place to place. The traditional "Cold Food Festival, Shangsi Festival, and Qingming Festival" are very close. Due to the rich traditions, the three are combined to evolve into today's important traditional festival. On the day of the beginning of spring, people will eat "spring plates" (five kinds of spicy vegetables and lettuce) instead of cooking. Instead, they will make spring rolls and share them together to pray for good health. As the old saying goes, "At this time, all things are clean and clear." The fifteenth day after the spring equinox every year is the Qingming solar term. The climate in most areas is warm and the grass and trees are sprouting luxuriantly. In addition to the custom of sweeping tombs and worshiping ancestors, eating runbing (also known as spring rolls) for family reunions has become a unique traditional culture of the Chinese.

Eat Runbing on Qingming Festival, the ingredients hide the "filling" trap

During the Qingming Festival, almost every household will gather together to enjoy delicious runbing. Nutritionist You Weiming from the Nutrition Room of St. Martin's Catholic Hospital said that the ingredients of the runbing determine the calorie and nutrient levels. The "filling" of the runbing ingredients can make the calories of a runbing as high as 700 calories. Ingredients such as sausage, hot dog, peanut candy powder, fried egg crisps, pork belly, ham, mullet roe, etc. are all high-calorie, high-fat ingredients. If you accidentally eat too much, it can easily lead to more serious obesity and cardiovascular diseases.

If you want to avoid landmines, you can follow the nutritionist You Weiming from the Nutrition Department of St. Martin's Hospital of the Catholic Church. At least half of the ingredients should be vegetables and mushrooms to increase dietary fiber intake. For the other half of the ingredients, choose proteins that are not fried or deep-fried, such as fried egg skins, boiled shrimps, crab meat, strawberries, apples and other original foods. They are less oily and have fewer calories, so they are less burdensome.

Master these three principles during Qingming Festival to eat healthily and without burden

Generally, the run bing sold in the market is high in oil and sugar and may have more calories than a pork chop bento. Nutritionist Cai Yuqi from the Nutrition Department of St. Martin's Hospital of the Catholic Church recommends that you master these three principles to enjoy the festive food without any burden:

Principle 1: Add enough fiber to the filling

The National Health and Family Planning Commission recommends that the average person consume 25-35 grams of dietary fiber per day. As the Spring Equinox arrives, the earth becomes lush and green, and a variety of spring vegetables begin to sprout. Vegetables can be selected as yam bean, wild rice shoots, cabbage, carrots, etc., and a little salt can be added for blanching, which retains the color and is rich in flavor and fiber. In addition, you can choose and add vegetables according to your personal preferences, and you can also create unique seasonal flavors through simple substitutions.

Principle 2: High-quality protein is more important

Of course, protein is an important element that cannot be missing from a meal. It is recommended to start shopping with high-quality protein, such as eggs, chicken breast, tofu and other ingredients. During the cooking process, you can replace the part that is fried in oil or fat with an appropriate amount of green onions or dried shrimps to increase the aroma. This is both healthy and makes people salivate.

Principle 3: Reduce seasoning and eat easily

In addition, the essence of spring rolls is of course the "peanut powder mixed with sugar powder"! However, 1 tablespoon of pure peanut powder is equivalent to 1 portion of nuts and seeds, so it is recommended not to add excessive intake. Excessive intake of powdered sugar will not only cause obesity, metabolic abnormalities, but also risks such as unstable blood sugar. Nutritionists recommend choosing peanut powder with a small amount of added or no added sugar powder, which also has a unique flavor.

The following groups should pay attention to their diet during the Qingming Festival: those with diabetes, high blood lipids, high blood phosphorus, gastrointestinal discomfort, etc.

Nutritionist Cai Yuqi from the Nutrition Department of St. Martin's Catholic Hospital pointed out that in addition to eating runbing, red tortoise cake and grass cake are also traditional cold foods that can be seen frequently during the Qingming Festival. However, most of the methods available on the market add more oil and sugar. In addition, red tortoise cake and grass cake are mostly glutinous rice products, which have a high glycemic index, high viscosity, fast digestion and bloating. People with diabetes and gastrointestinal discomfort are advised not to consume them in excess.

Nutritionist Lai Bo-hong from the Nutrition Department of St. Martin's Catholic Hospital said that if you want to eat runniang in a healthy way, you should choose more seasonal vegetables, which are not only high in fiber but also increase satiety. For the meat in the runniang, choose low-fat meat and avoid pork belly, pork belly, minced meat, etc. You should also pay attention to the amount of peanut powder, because peanut powder belongs to the category of oils and nuts and seeds. 1 portion of oil = 1 spoon of peanut powder = 1/3 spoon of vegetable oil = 45 calories. People with high blood lipids and high blood phosphorus should pay special attention not to overdose.

Learn how to make healthy fillings with more fiber, less oil, and less sugar

Nutritionists remind us that as long as we follow the principle of "increasing fiber, choosing less oil, and reducing sugar" when pairing healthy fillings, we can not only create delicious food and enjoy health, but also increase the friendship and fun of family during the holidays.