amazing! Calories in 1 rice dumpling = 2 bowls of rice! Chronic disease patients grasp the secret of "three lows and one high" to eat zongzi healthily

The Dragon Boat Festival is approaching, and hotels and restaurants have begun to vigorously promote various types of rice dumplings. However, one rice dumpling contains about 500-600 calories, which is equivalent to the calories in 2 bowls of rice. In addition to the astonishing calorie content, the fillings include glutinous rice, pork belly, etc., which can be a huge burden for patients with chronic diseases such as high blood sugar, high blood pressure, and high blood lipids. Nutritionists remind us that as long as we follow the "three lows and one high" principle when eating rice dumplings, we can still enjoy their health and delicious taste.

One traditional rice dumpling has about 500-600 calories

Huang Linhui, a nutritionist at the China Medical University Hsinchu Hospital, said that the calorie content of the rice dumplings will vary depending on their size, cooking method, fillings, etc. Traditional meat dumplings often use pork belly to avoid a dry taste, and the glutinous rice is also stir-fried with a lot of oil. One dumpling has about 500-600 calories. To burn it off, a 60 kg person would have to jog for 73 minutes. The sweet dumpling also has a lot of oil and sugar added to the filling. One red bean paste dumpling has 380 calories. To burn it off, a 60 kg person would have to jog for 46 minutes.

In addition, Wu Wanyu and Li Peiyin reminded that chronic patients with the three highs (high blood sugar, high blood pressure, and high blood lipids) can still eat rice dumplings with their families in a healthy way as long as they remember to consume in moderation and grasp the five principles of three lows (low sugar, low salt, and low oil) and one high (high fiber) and a balanced diet.

【Five principles for eating zongzi healthily】:

1. Reduce Calories:

If you buy rice dumplings sold in chain stores, you can first check the nutrition label on the packaging and choose rice dumplings with lower calories or smaller size.

2. Choose ingredients carefully:

(1) It is recommended to choose rice dumplings with added whole grains, such as coix seed, oats, brown rice, etc., which can increase the intake of vitamins and minerals.

(2) Fillings can be made from natural ingredients rich in fiber, such as mushrooms and bamboo shoots.

(3) Patients with hypertension, high cholesterol or cardiovascular disease should reduce their intake of salted egg yolks and pork belly, which are high in saturated fat and cholesterol. They can replace pork belly with poultry or lean meat, and salted egg yolks with chestnuts to reduce their intake of saturated fat and cholesterol.

3. Replace regular meals:

You can eat at most one zongzi as a main meal a day, not as a snack. Glutinous rice is a staple food. The oil in the filling and the sugar used in dipping sauces are also sources of excessive calorie intake. Avoid excessive consumption to avoid obesity. You should also purchase in moderation to avoid waste.

4. Pair with fruits and vegetables:

It is recommended to eat zongzi with 1-2 plates of vegetables and fruits about the size of a baseball. Kiwi, pineapple, and papaya can all aid digestion, so as to reach the recommended amount of five fruits and vegetables per day. In addition to supplementing nutrients, fiber and vitamins, it can also increase satiety and promote gastrointestinal motility.

5. Use less dipping sauce:

Zongzi is often eaten with sweet and spicy sauce, soy sauce, ketchup, etc. Due to the high sodium content, excessive consumption of sauces may increase the risk of high blood pressure, cardiovascular diseases, etc. When eating alkaline (sweet) zongzi, people like to dip it in sugar or fructose. Although it can add flavor, it is easy to consume too many calories and increase the risk of chronic diseases such as obesity and diabetes. It is recommended to eat zongzi with the original flavor, or replace sugar with sugar substitutes.

Finally, a reminder that you can still enjoy delicious rice dumplings during the Dragon Boat Festival as long as you pay attention to the above "tips" and details. Remember that after a big meal, it is best for the whole family to go out for a walk together to avoid causing the burden of obesity.