Eat Zongzi to lose weight! 9-grid food sharing + 3 low and 1 high

The Dragon Boat Festival is approaching. When people enjoy delicious rice dumplings, they must pay attention to controlling calories and portion size, otherwise they may easily gain weight. A woman in her 30s ate one zongzi each morning and evening. In less than a week, she gained more than 4 kilograms. Doctors suggested that when eating zongzi, one should adopt the concept of "9-grid" eating and chew slowly to feel fuller. The meat filling should follow the principle of "3 lows and 1 high (low oil, low sodium, low oil, high fiber)". At the same time, one should exercise more, so that one can eat zongzi without gaining weight.

Eating rice dumplings in a healthy way can prevent the rapid accumulation of fat in the abdomen and keep you away from obesity.

Obesity mine: 1 Zongzi = 2 bowls of rice

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a specialist in obesity and weight loss, pointed out that the calories in rice dumplings should not be underestimated. The main nutrients include protein, fat and carbohydrate dietary fiber. If a 20-year-old adult man or woman needs 1,600 calories a day, the calories in a rice dumpling are mostly high, about the calories of two bowls of rice. If you eat more and exercise less, you are more likely to gain weight, especially abdominal obesity.

In fact, not only are zongzi high in calories, but glutinous rice also contains more starch than white rice, so it is broken down into monosaccharides relatively quickly, causing blood sugar to rise faster. Therefore, it is recommended not to eat all the zongzi in one go. You can use the "9-grid" food sharing concept and share one zongzi with everyone, or eat it in small amounts and multiple times as a staple food and just taste it lightly.

Chewing slowly can help you lose weight and feel fuller

Dr. Liu Boen reminded that the key to "eating rice dumplings to lose weight" is to chew slowly. The rice dumplings should be chewed and swallowed slowly to avoid a rapid increase in blood sugar. Since rice dumplings are made of glutinous rice and are not easy to digest, people should not eat rice dumplings for every meal, or only eat rice dumplings and forget to take in other types of food.

Doctor Liu Boen (left) revealed that eating rice dumplings every morning and evening caused a woman in her 30s to gain 4 kilograms in less than a week. (Photo by Zhang Shijie)

"The Secret to Weight Loss": Diet control is an important key to staying away from obesity. It is recommended to eat no more than one rice dumpling a day, and the "3 lows and 1 high (low oil, low sodium, low oil, high fiber)" principle should be followed. It is recommended to enjoy rice dumplings in multiple meals, and pair them with a bowl of light soup, such as winter melon, bamboo shoots, loofah soup, etc. Finally, have a fist-sized piece of fruit to increase fiber intake, so as to achieve the goal of balanced nutrition, healthy and burden-free.

Remember to use less dipping sauce. Whole grain brown rice is better.

Doctors recommend that when eating rice dumplings, it is best to use less dipping sauces, such as ketchup, sweet and spicy sauce, etc., because these are condiments with high sodium content, which are very bad for people with high blood pressure or cardiovascular disease. After eating rice dumplings, you should do more aerobic exercise, at least 30 minutes each time, to increase the fat burning rate and help lose weight.

If there are children at home, you may want to change the oily meat dumplings into light fish or chicken dumplings, and add whole grain brown rice to increase the fiber content. In terms of preparation, you can cook the whole grain brown rice first, and then wrap the fish and chicken into the dumplings. This way, you don’t need too long steaming time, and you can keep the deliciousness of the meat inside. The high-protein healthy dumplings are very suitable for growing children.

【Doctor's Tips】:

Doctors remind the public that when buying rice dumplings, they can choose "whole grain" flavored rice dumplings, or boiled rice dumplings, which are rich in dietary fiber, vitamins and minerals, and avoid rice dumplings filled with high-fat ingredients such as salted egg yolks, fatty meat, peanuts and chestnuts, which can reduce calorie intake. At the same time, don't forget to exercise more to reduce the chance of abdominal obesity.

★"Tips for healthy rice dumplings!" 》Eat Zongzi instead of fat - beetroot + brown rice~