Sesame dumplings can make you gain weight quickly. You need to walk for 20 minutes after eating one.

It’s the winter solstice season for eating glutinous rice dumplings (glutinous rice dumplings). Which flavor of glutinous rice dumplings do you want to eat the most? The National Health Administration reminds that glutinous rice balls are high in calories, especially those with sweet fillings. The calories in one sesame glutinous rice ball are equivalent to a quarter bowl of rice. An adult needs to walk for 20 minutes to completely consume them. Excessive intake or insufficient exercise can easily lead to fat accumulation and a glutinous rice ball-shaped body.

One sesame rice ball contains about 70 calories, which is equivalent to 1/4 bowl of rice, and it takes 20 minutes of walking to burn it off. (Photo/File Photo)

The National Health and Family Planning Commission analyzed the calories in commercially available glutinous rice balls and found that the calories in every four stuffed sweet glutinous rice balls or 54 unstuffed red and white small glutinous rice balls are equivalent to one bowl of white rice (280 calories). If the calories in a single glutinous rice dumpling are calculated, a 20-gram sesame glutinous rice dumpling contains about 70 calories, and a 60-kilogram adult needs to walk for 20 minutes at a speed of 4 kilometers per hour to completely burn off the calories. Ten unfilled red and white small glutinous rice dumplings, each containing about 51 calories, also require 15 minutes of walking to burn off the calories.

How can we eat glutinous rice balls to suit the occasion without worrying about obesity? The National Health Administration recommends that in addition to reducing the amount of food consumed and avoiding excessive calorie intake, we must also remember the three major principles of "keeping the stuffed glutinous rice balls original flavor, cleverly matching unstuffed glutinous rice balls, and wisely replacing staple foods."

[3 smart ways to eat glutinous rice balls without getting fat]

1. Original flavor of stuffed glutinous rice balls

Since the sesame and peanut fillings of sweet rice dumplings are high in sugar, it is recommended to cook them directly in boiling water without adding extra sugar or ingredients. This will preserve the original flavor of the food and reduce the calories in the sweet soup. The stuffing of stuffed salty glutinous rice balls contains minced meat and fat. It is recommended that the ingredients of the soup should not be stir-fried with hot oil. Instead, use oil-free vegetable soup and eat it with vegetables such as Chinese spinach and bok choy. This will not only reduce fat intake but also increase satiety.

When eating red and white glutinous rice balls, avoid thick red bean soup or peanut soup and use longan or osmanthus soup instead, which can greatly reduce the calorie intake. (Photo/File Photo)

2. How to pair unfilled glutinous rice balls

Each bowl of red bean soup has about 158 ​​calories, and peanut soup has about 211 calories. It is recommended that when eating unfilled red and white dumplings, you should avoid using this kind of thick sugar water as the soup base. Instead, use natural longan, wolfberry, and appropriate amount of ginger juice or osmanthus sauce (one tablespoon of longan is about 10 calories, and one tablespoon of osmanthus sauce is about 45 calories) to enhance the flavor, retain the original flavor of the food, and reduce the calories of 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.

3. It’s wise to replace staple food

When eating glutinous rice balls, you should follow the principle of replacing staple foods and reduce the amount of staple food that is equivalent to the calories of glutinous rice balls. For example, eating 4 stuffed sesame dumplings (about 280 calories) or 5 stuffed fresh meat dumplings (about 298 calories) is equivalent to eating 1 bowl of white rice. Therefore, you need to reduce your rice intake for the day by 1 bowl to avoid excessive calorie intake.

【Health Tips】:

In addition to the calorie issue, patients with chronic diseases should be more careful not to increase the burden on their bodies when eating dumplings. Because glutinous rice has a high glycemic index, eating glutinous rice balls can easily cause blood sugar to rise rapidly. Therefore, when diabetics eat salty glutinous rice balls, they should eat them in moderation and with plenty of vegetables. The sodium content of salty stuffed glutinous rice balls is higher, about 75 times that of sweet stuffed glutinous rice balls. It is recommended that patients with hypertension and kidney disease eat sweet glutinous rice balls in moderation. If you want to eat salty glutinous rice balls, you should avoid drinking the soup to reduce sodium intake. In addition, people with weak digestive function or poor stomach should also eat it in moderation to prevent gastroesophageal reflux.