How do patients with chronic diseases choose rice dumplings? The secret to eating zongzi healthily without gaining weight

When it comes to the Dragon Boat Festival, what comes to mind is inevitably the delicious aroma of rice dumplings wafting everywhere. Here are some tips to help you enjoy the Dragon Boat Festival without any worries.

Pay attention to the nutrition label of rice dumplings sold in the market

There are many kinds of rice dumplings available in the market, such as traditional northern rice dumplings, southern rice dumplings, glutinous rice dumplings, alkaline rice dumplings and ice rice dumplings. The calories vary depending on the content, size and preparation method. Taking "Northern Zongzi" as an example, glutinous rice is fried in oil, then wrapped in zong leaves together with fillings and steamed. It is more like oily rice and has higher calories. "Southern Zongzi" is made by wrapping raw glutinous rice and fillings in zong leaves and then boiling them in water. Because of the boiling method, its calories are lower than those of Northern Zongzi. "Kuei Zong" is smaller in size and is made from ground glutinous rice into a sticky dough that is then wrapped in lotus leaves and steamed after adding preserved radish rice. It has lower calories than northern and southern Zong. The traditional "alkali Zong" is smaller in size and relatively lower in calories, but its calories may increase due to dipping it in sugar or filling it with red beans or red bean paste. The "ice Zong" on the market has a skin made of glutinous rice, agar or kudzu starch, and its calories vary depending on the fillings. It is recommended to refer to the "nutritional information" on the package to choose a low-calorie Zong.

Choose a moderately sized zongzi

The larger the portion of rice dumplings, the higher the relative calories. It is recommended to choose "medium" or "small" portions of rice dumplings. You can also share them with relatives and friends to reduce calorie intake.

Treat Zongzi as a meal, not a snack

The calories in one zongzi are equivalent to a bowl of rice plus 2 servings of meat and 1-2 servings of fat, which is about the calories in an adult's meal. Therefore, it is recommended to eat one zongzi per meal.

Increase the combination of fruits and vegetables to balance nutrition and aid digestion

Zongzi is mainly made of glutinous rice, which is difficult to digest. It is recommended to eat zongzi with sufficient vegetables or vegetable soup to increase fiber intake. Fiber not only helps digestion, but also increases satiety, avoiding the feeling of fullness caused by eating only rice dumplings and resulting in overeating. It is also recommended to eat fruit after the meal to aid digestion.

Make your own rice dumplings with smart ingredients

How should you choose ingredients for homemade rice dumplings to achieve "low oil, low salt, low sugar, and high fiber"? First of all, it is recommended to replace glutinous rice with whole grains that are higher in fiber, such as: whole grain rice, brown rice, oats, coix seed, yam, purple rice, red beans, sweet potatoes, lotus seeds, etc., to increase the fiber content. Replace fatty pork and salted egg yolks with lean meat, chicken, black beans, soybeans, vegetarian meat cubes, diced tofu and other soy products to reduce fat and calorie intake.

You can use ingredients such as mushrooms, jicama, konjac, burdock, raisins, etc. to increase the proportion of vegetables and fruits. You can add nuts and seeds such as peanuts and cashews, as they are rich in unsaturated fatty acids, vitamins and minerals, which can make the rice dumplings healthier and more nutritious. The ingredients can be braised instead of fried in oil to reduce the intake of fat and calories.

How do patients with chronic diseases choose rice dumplings?

1. Diabetic patients: master the "portion substitution" and reduce the amount of staple food in the main meal to avoid affecting blood sugar. It is recommended to choose high-fiber rice dumplings made from whole grains and paired with sufficient vegetables to increase the feeling of fullness.

2. Patients with hyperlipidemia: It is recommended to eat less rice dumplings containing egg yolks, fatty meat, nuts or fried with lard; patients with hypertriglyceridemia should avoid eating rice dumplings with high sweetness.

3. Patients with hypertension: It is recommended to choose rice dumplings with lower salt content and without pickled food fillings; also use less sauces, such as ketchup, sweet and spicy sauce, etc., which are condiments with high sodium content. It is recommended to choose natural spices such as onion, ginger, garlic and lemon as seasonings to reduce sodium intake.

4. Kidney patients: It is recommended to choose rice dumplings with low salt content, and avoid whole grains with high phosphorus content (such as coix seed, lotus seed, etc.), nuts, egg yolks, etc.; for chronic kidney patients, in addition to paying attention to salt and phosphorus intake, it is also recommended to control protein intake.

5. Gout patients: When eating rice dumplings during the Dragon Boat Festival, you should avoid excessive intake of meat and fat, and do not overeat or drink alcohol to avoid gout attacks; and it is recommended to avoid foods containing purine, such as shrimp, mushrooms, squid, etc.

In addition to those with chronic diseases who need to master the above principles, people with poor gastrointestinal function are also recommended to limit consumption and chew slowly to avoid symptoms such as indigestion, constipation, bloating, and abdominal pain. It is recommended to get up and move around after eating rice dumplings to burn off the calories consumed and reduce the burden on the body.

In short, grasp the above principles, keep a normal mind during the festival and enjoy light meals, avoid overeating, and maintain a balanced nutrition, then you can have a healthy and worry-free Dragon Boat Festival!