5 important principles to avoid eating too much rice dumplings! Eat oatmeal, barley and whole grain rice dumplings without burden

Eat Zongzi during Dragon Boat Festival, just be healthy, not "fat"! People can't help but eat all kinds of rice dumplings, but they are afraid of weight gain, worsening chronic diseases, indigestion and other problems after eating them. If you want to enjoy a "thin" holiday easily, nutritionists share 5 principles and recommend choosing rice dumplings with whole grains, such as: oats, barley, brown rice, and millet. You may wish to take notes!

The glutinous rice fried in oil is paired with pork belly and salted egg yolk, and the calorie content of the sauce has reached 760 calories.

Nutritionist Chen Youqi from Daqian General Hospital recommends that you follow five principles when purchasing and eating rice dumplings: check calories, select ingredients, replace meals, pair with fruits and vegetables, and reduce dipping sauces. This way, you can easily enjoy the deliciousness of rice dumplings without worrying about the burden on your body.

Traditional meat dumplings are made with fried glutinous rice, pork belly and salted egg yolk. The calories in the sauce alone reach 760 calories, and a 60-kilogram person would need to jog for 93 minutes to burn them off. Although the calories in sweet dumplings are less than those in salty dumplings, it still takes 47 minutes of jogging to burn them off. To reduce these burdens, it is recommended to master the five major principles when choosing zongzi:

[Five principles for choosing zongzi wisely]:

1. Check the calories: If you buy rice dumplings sold in the retail market, remember to check the nutrition label on the package first and choose rice dumplings with lower calories or smaller size.

2. Choose ingredients: It is recommended to choose rice dumplings made from whole grains, such as oats, barley, brown rice, and millet. They can not only increase vitamins and minerals, but also increase color and taste. The fillings can be made from natural ingredients rich in fiber, such as king oyster mushrooms, shiitake mushrooms, corn shoots, bamboo shoots, etc., and lean meat can be used instead of pork belly, and chestnuts can be used instead of salted egg yolks to reduce the intake of saturated fat and cholesterol.

It is recommended to choose rice dumplings made from whole grains, such as oats, barley, brown rice, and millet, which can not only increase vitamins and minerals, but also increase color and taste. (Photo provided by Daqian Hospital)

3. Replace the main meal: The glutinous rice in zongzi is a staple food like rice and noodles, and the fillings also contain fat and salt. Therefore, when eating it, you should avoid eating a second staple food and reduce the fat and salt content of other foods. In addition, it is recommended to divide a zongzi into several equal parts to share with family and friends, and to purchase in moderation to avoid waste.

4. Pair with fruits and vegetables: Fruits and vegetables are rich in various nutrients and fiber, so you can eat rice dumplings with vegetables and fruits, such as oranges, guava, cherry tomatoes, apples, fried or blanched vegetables, lettuce salad, etc., which can increase satiety and promote gastrointestinal motility.

5. Reduce the use of dipping sauces: Sweet and spicy sauce, ketchup, soy sauce and other sauces that are often eaten with zongzi have high sodium content. If consumed in excess, they may increase the risk of high blood pressure and cardiovascular diseases. The sugar, fructose or honey that people like to dip in sweet and alkaline zongzi can also easily increase the incidence of diseases such as obesity and diabetes. Therefore, it is recommended that people eat zongzi with the original flavor as much as possible and reduce the use of dipping sauces.

Nutritionist Chen Youqi reminds us that in addition to the above five principles, we should also maintain regular exercise during the Dragon Boat Festival. Only by doing so can we easily enjoy a "thin" holiday.