Homemade purple golden rice dumplings! Avoiding the hidden hunger crisis

The Dragon Boat Festival is approaching, and looking at the wide variety of rice dumplings available for pre-order, I really want to have one to satisfy my appetite. However, nutritionists remind us that traditional rice dumplings are mainly made of glutinous rice. One dumpling contains 500 to 600 calories, but the content of B vitamins, vitamin C, minerals and dietary fiber is pitifully low. If you use this to fill your stomach for three meals a day, you may face a serious "hidden hunger" crisis!

The Dragon Boat Festival is approaching, and looking at the wide variety of rice dumplings available for pre-order, I really want to have one to satisfy my appetite.

Is color, aroma and taste the only thing that matters when eating? Be careful of "hidden hunger"!

Chi Mei Hospital nutritionist Xue Yijun said that modern people always eat out for three meals a day, and their food choices are mostly determined by "color, aroma and taste". When focusing on aroma (high-fat foods) or taste (the chewy texture of refined white rice), they often ignore the importance of a balanced diet, leading to the problem of "hidden hunger".

The deficiency of B vitamins will reduce the metabolism of neurotransmitters, resulting in poor mental performance, inability to concentrate, drowsiness and lack of energy.

In fact, when the human body's nutrient intake is unbalanced, especially when vitamin B group is deficient, it is very easy to cause metabolic disorders of carbohydrates, proteins and fats, resulting in poor energy utilization. People will feel tired, and their metabolism will become poor and they are prone to obesity. B group deficiency will also reduce the metabolism of neurotransmitters and cause lack of energy, inability to concentrate, drowsiness and lack of energy.

"Purple Shining Golden Zongzi" reduces the burden! Rich in vitamin B, no drowsiness

Nutritionist Xue Yijun emphasized that taking into account the common problem of "hidden hunger" among modern people, he came up with the innovative "Purple Golden Zongzi", which improves the proportion of ingredients in the traditional Dragon Boat Festival glutinous rice zongzi, replacing part of the glutinous rice with whole grains such as oats, buckwheat, chestnuts, lotus seeds, sweet potatoes, round glutinous rice and purple rice that are rich in B vitamins, to increase the content of dietary fiber and B vitamins.

Nutritionist Xue Yijun emphasized that considering the common problem of "hidden hunger" among modern people, he came up with the innovative "Purple Golden Zongzi", which improves the proportion of ingredients in the traditional Dragon Boat Festival glutinous rice zongzi.

In addition, the fat contained in the shoulder meat itself can be used to reduce the amount of cooking oil, bringing out all the aroma and umami taste of ingredients such as dried shrimp, shallots and mushrooms, which can reduce the amount of salt and seasonings used; to reduce the health burden. It not only takes into account the key points of low sodium and low oil, but is also easier for the human body to digest and absorb. After eating, you will not feel drowsy and lack of energy due to the rapid rise in blood sugar.

★Purple Golden Zongzi

Serving size: One serving.

Ingredients: two pieces of rice leaves, 15 grams of round glutinous rice, 10 grams of oats, 10 grams of buckwheat, 5 grams of black glutinous rice, 30 grams of sweet potato, 1 chestnut, 3 lotus seeds, 35 grams of pork tenderloin, half a dried mushroom, half a salted egg yolk, a little shallot and dried shrimp.

practice:

1. Wash whole grains, soak chestnuts and lotus seeds until soft, and cut sweet potatoes into small pieces.

2. Use a little vegetable oil, sauté shallots, dried shrimps and mushrooms over low heat until fragrant. Add pork shoulder and stir-fry until well combined. This is the filling.

3. Take two pieces of zongzi leaves, overlap them, put in whole grains, pork shoulder, mushrooms, and half a salted egg yolk, wrap it into the shape of a zongzi and tie it up.

4.Put it in boiling water and cook for about 1 hour and 40 minutes until cooked.

Nutritional analysis: Calories 336 kcal; protein 17 grams; fat 12 grams; carbohydrates 39 grams; fiber 3.8 grams.

benefit:

People who love beauty are very particular about calculating calories, and a purple golden rice dumpling has about 400 calories, which is about 176 calories less than traditional rice dumplings. When people enjoy rice dumplings during the Dragon Boat Festival, they can not only enjoy the delicious taste, but also help maintain their body shape.

Only eat rice dumplings during the Dragon Boat Festival? Best with summer bamboo shoots

Nutritionist Xue Yijun pointed out that although changing the ingredients can help reduce the calories in traditional glutinous rice dumplings, it still cannot supplement the essential nutrients in fruits and vegetables. Therefore, it is recommended that you do not just eat rice dumplings during the Dragon Boat Festival. You might as well choose to eat bamboo shoots, which are abundant in the summer season, together with them. Bamboo shoots are not only rich in fiber, but also contain a lot of water, which can add a sweet and refreshing taste to the rice dumplings.

To avoid increasing calorie intake, it is recommended to blanch the bamboo shoots until cooked and then cut them into small pieces. No extra seasoning or dipping sauce is needed, and the original flavor of the bamboo shoots can be better chewed.

However, to avoid increasing calorie intake, it is recommended to blanch the bamboo shoots until cooked and then cut them into small pieces. No extra seasoning or dipping sauce is needed, so that the original flavor of the bamboo shoots can be chewed out. After the meal, eat a plate of seasonal fresh fruits rich in vitamin C, such as kiwi, papaya, cherry tomatoes, and lychees, which can naturally supplement the vitamin C, phytochemicals, dietary fiber and other nutrients needed by the human body.

[Nutritionist's Tips]:

Nutritionist Xue Yijun reminded that since whole grains have a high content of phosphorus ions, dialysis patients are not recommended to eat this purple golden rice dumpling. They should still eat traditional glutinous rice dumplings, and it is recommended to just taste a little to avoid burdening the body.

In addition, for patients with chronic kidney disease (not undergoing dialysis), the filling of zongzi is a high-protein food, so they need to consult a nutritionist on how to allocate the protein intake for the three meals and eat with caution to avoid losing out on the big picture. Diabetic patients are advised to choose low-GI whole-grain rice dumplings instead of traditional glutinous rice dumplings to make post-meal blood sugar changes more stable.