Don’t indulge in eating zongzi! Black rice, red quinoa, and turmeric will not increase weight

Eat rice dumplings during the Dragon Boat Festival without gaining weight! 1 traditional Taiwanese rice dumpling, with fillings including glutinous rice, pork belly, and peanuts. Guess how many calories it contains? Nutritionists say that one traditional rice dumpling contains at least 400 to 500 calories, which is equivalent to the amount required for a meal for an adult woman weighing 50 kilograms. If you want to eat zongzi in a healthy way, it is recommended to use healthy ingredients such as black rice, red quinoa, turmeric, etc., so that you can eat zongzi without indulgence, easily and without burden!

Whole grain black rice replaces white glutinous rice, low glycemic index and no burden

Nutritionist Yang Sihan said that traditional rice dumplings are made from refined glutinous rice. Studies have shown that the glycemic index (GI) of steamed glutinous rice is 83, which is a high-glycemic index food that can cause blood sugar to rise rapidly and easily accumulate fat.

If black rice dumplings are used instead of traditional rice dumplings, black brown rice is used, which retains the bran layer and contains more fiber and unique anthocyanins. Studies have also found that black rice (extract) is associated with improving glucose intolerance and reducing body fat, making it a high-quality food ingredient.

Adding curcumin increases metabolism and helps burn fat

In addition, turmeric is also a good healthy food ingredient. Turmeric is also known as Yu Jin in Japan. It is a spice commonly used in curry. It was first used in Indian Ayurveda and traditional Chinese herbal medicine. It is a popular health ingredient. Turmeric on the market is divided into autumn turmeric, red turmeric, spring turmeric and purple turmeric. Among them, red turmeric has the highest concentration of curcumin.

Recent studies have even shown that curcumin can help you lose weight! According to the authoritative nutrition journals Nutrition Reviews and The Journal of Nutritional Biochemistry, curcumin can increase the body's basal metabolic rate, regulate the metabolism of fat cells, reduce energy-storing white fat cells, and increase heat-producing brown fat, thereby achieving the effect of burning fat and losing weight.

Nutritionist Yang Sihan specially recommends the following "Black Rice Wild Ginger Flower Zongzi" and "Turmeric Red Quinoa Wild Ginger Flower Zongzi". You may want to try DIY:

Black Rice and Wild Ginger Rice Dumpling: High in fiber, antioxidant

Black brown rice is mixed with white glutinous rice to provide more fiber and the antioxidant anthocyanin. The filling of the rice dumplings is also changed by adding seasonal vegetables: bamboo shoots, which have a crisp taste and are rich in dietary fiber. Chicken thighs are used instead of pork belly to reduce saturated fat.

Ingredients (1 head): 20g black brown rice, 30g long glutinous rice, 15g chicken thigh, 3g dried mushrooms, 15g bamboo shoots, 3g dried shrimp, 5g shallots, 5g dried squid, 0.5g red turmeric powder, 1 pack of stewed pork, a little star anise.

practice:

1. Pre-soak black brown rice and long glutinous rice.

2. Dice bamboo shoots, mince shallots, soak dried mushrooms and squid, and clean dried shrimps.

3. Marinate the chicken thighs with turmeric powder, salt and pepper.

4. Cut the squid into strips and stew it with bamboo shoots, mushrooms, braised buns and star anise to make the filling.

5. Add a little oil, sauté dried shrimp and shallots over low heat, then add black brown rice and long glutinous rice.

6. Take two pieces of zong leaves and overlap them, then wrap the black brown rice, long glutinous rice and stuffing into zongzi.

7.Put it in a steamer and steam for about 30 minutes until cooked.

"Turmeric, red quinoa, wild ginger flower rice dumpling": Increase metabolic rate and help burn fat

The red turmeric with the highest curcumin content is used to paint the rice dumpling golden, and red quinoa rich in protein and fiber is added to decorate it like a ruby. Wild ginger flower rice dumplings are usually made with wild ginger pollen to enhance the aroma. Nutritionist Yang Sihan designed a method to use red turmeric powder instead of wild ginger pollen, which can also bring out the aroma of wild ginger flowers and leaves, but is healthier.

Ingredients (1 piece): 10g red quinoa, 50g long glutinous rice, 15g chicken thigh, 3g dried mushrooms, 15g bamboo shoots, 3g dried shrimp, 5g shallots, 5g dried squid, 1g red turmeric powder, 1 pack of stewed pork, and a pinch of star anise.

practice:

1. Pre-soak the long glutinous rice.

2. Dice bamboo shoots, mince shallots, soak dried mushrooms and squid, and clean dried shrimps.

3. Cut the squid into strips and stew it with bamboo shoots, mushrooms, braised buns and star anise to make the filling.

4. Add a little oil, sauté dried shrimp and shallots over low heat, then add long glutinous rice.

5. Add red turmeric powder to water, mix well and add to long glutinous rice and stir-fry.

6. Take two pieces of zong leaves and overlap them, then wrap the long glutinous rice and stuffing into zongzi.

7.Put it in a steamer and steam for about 30 minutes until cooked.