Burst of heat! 4 purple glutinous peanut dumplings = 1 bowl of rice

The Lantern Festival is approaching, and Chinese people are accustomed to eating glutinous rice balls to celebrate the occasion. The dense and sweet taste of glutinous rice balls always makes people eat them one bite after another. However, the National Health Administration reminds that glutinous rice balls carry the risks of high calories, high sugar and high salt. For example, the calories in four purple glutinous rice balls with peanuts are equivalent to a bowl of rice. It takes 21 minutes of walking to burn off each glutinous rice ball. If you don't control your food intake, it can easily lead to obesity.

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Lin Liru, head of the National Health Administration's community health group, said that commercially available glutinous rice balls generally have a high calorie problem. On average, every 4 large sweet glutinous rice balls with stuffing or 5 large fresh meat glutinous rice balls have the same calories as eating a bowl of rice (about 280 calories). In addition to the high calories, extra oil, sugar or salt are often added during the production process of stuffed glutinous rice balls. Excessive intake can not only make you fat, but may also cause metabolic abnormalities and tooth decay, increase the risk of chronic diseases, and accelerate the aging of the body.

The National Health Administration uses purple glutinous rice and peanut sweet dumplings as an example. Four dumplings have 290.4 calories, which is equivalent to the calories in a bowl of rice. They also contain about 13.2 grams of fat, which exceeds 1/5 of the upper limit of fat intake for a sedentary worker with a normal weight of 60 kg. Of these, saturated fat is about 6 grams, which accounts for about 1/3 of the upper limit of saturated fat intake in a day. The sugar content is about 8.4 grams, which exceeds 1/3 of the upper limit of free sugar intake in a day.

A sedentary worker with a normal body weight of 60 kg requires about 1,800 calories per day; fat should not exceed 30% of total calories, equivalent to 60 grams, of which saturated fat should not exceed 20 grams; the World Health Organization recommends that free sugar intake should not exceed 5% of total calories, equivalent to no more than 22.5 grams of sugar, about 4 to 5 sugar cubes; the recommended upper limit of sodium intake per day is 2,400 mg, about 6 grams of salt.

3 tips to eat glutinous rice balls in a healthy way! Read the labels, make smart combinations, and reduce your rice intake

Team leader Lin Liru suggested that whether eating glutinous rice balls as a main meal or a snack, when choosing sweet or salty glutinous rice balls, you should keep in mind the three principles of "carefully reading the labels to choose wisely, healthy combinations for good taste, and skillful portion substitutions" and eat them in moderation. Since the outer skin of glutinous rice balls is mostly made of glutinous rice, which, like rice and noodles, are whole grains and root vegetables, when eating them, you should master the skills of replacing them with whole grains and root vegetables in other meals, moderately reduce the amount of rice you eat that day, and avoid excessive calorie intake.

How to eat glutinous rice balls in a healthy way? The National Health and Family Planning Commission provides healthy eating tips on reducing oil and salt for cooking small glutinous rice balls without fillings, glutinous rice balls with sweet fillings, and glutinous rice balls with salty fillings.

1. For the unfilled red and white glutinous rice dumplings, it is recommended to avoid using thick sugar soup and avoid using red bean soup or peanut soup. Instead, use natural longan, wolfberry, red dates or ginger juice to enhance the flavor. This will retain the original flavor of the food and reduce the sugar and calories in the sweet soup. In addition, the unfilled red and white glutinous rice balls can also be boiled with tofu, a little shredded meat and seasonal vegetables for a balanced and delicious taste.

2. Eat stuffed sweet dumplings directly after boiling: As sesame and peanut fillings are already high in sugar, it is recommended that these dumplings be boiled directly in boiling water without adding extra sugar or ingredients to preserve the original flavor of the food and reduce the sugar and calories in the sweet soup.

3. Eat more vegetable soup with stuffed salty glutinous rice balls: The stuffing of stuffed salty glutinous rice balls contains fat and minced meat, and is already seasoned. It is recommended not to stir-fry the fried shallots with hot oil in the soup ingredients, and avoid using too many seasonings in cooking. Just add kelp, red and white radish, tomatoes, cabbage, chrysanthemum, mushrooms and other vegetables to boil, and add green onions to enhance the flavor. This will reduce sodium, fat and calories, make it nutritionally balanced and delicious, and can also supplement dietary fiber, increase satiety and promote intestinal motility.