Nutritionists recommend 3 "1" principles for eating zongzi healthily

The Dragon Boat Festival is coming, and the fragrance of rice dumplings is mouth-watering. Nutritionists remind that there are many different fillings of rice dumplings on the market and the calories also vary. Generally speaking, eating one "red bean paste rice dumpling" or "meat rice dumpling" is approximately equivalent to the calories of one meal for a normal adult woman. Therefore, it is recommended to adopt the 3 "1" principle of eating, that is, only choose one meal a day to eat rice dumplings and eat no more than one. At the same time, 6 tips for eating rice dumplings in a healthy way are also proposed, so that you can take care of your health while enjoying delicious rice dumplings with your family during the Dragon Boat Festival.

Nutritionists remind that there are many different fillings of rice dumplings on the market and the calories also vary. The main ingredient of zongzi is glutinous rice, and the filling is greasy. Eating too much can easily cause gastrointestinal discomfort. (Photo provided by Kanglian Health Clinic)

Nutritionist Zhao Sizhi pointed out that the main ingredient of zongzi is glutinous rice, which is starchy, sticky and difficult to digest. The fillings are greasy and eating too much can easily cause gastrointestinal discomfort. It is recommended to adopt the 3 "1" principle, that is, only eat zongzi for one meal a day, and eat no more than one, and especially do not eat zongzi too late for dinner.

In addition, many people like to pour a thick layer of seasoning sauce on zongzi to enhance the flavor when eating it. Nutritionist Zhao specially reminds that zongzi itself has seasoning. If too much sauce is added, it will result in excessive salt intake, which will put a burden on the body. If you feel that the taste is not good enough, it is recommended to use minced garlic or ginger for seasoning. This can not only enhance the taste, but also avoid excessive addition of seasoning and maintain health.

Nutritionist Zhao Sizi also proposed 6 tips for eating rice dumplings in a healthy way, so that everyone can enjoy the delicious taste while taking care of their health.

• Try to replace pork belly with "lean meat", "seafood", "skinless chicken" or "soy products".

• Replace egg yolks with "chestnuts", "pumpkin" or "sweet potatoes"; and replace lard with "vegetable oil".

• Most dishes are boiled in water rather than stir-fried and then steamed.

• Sharing the rice dumplings with friends and family, or making smaller ones can also help reduce calorie intake.

• Add vegetables to rice dumplings, such as onions, mushrooms, peanuts, bamboo shoots, carrots, etc.; or eat rice dumplings with blanched vegetables, vegetable soup and fruits to increase fiber and aid digestion.

• Do not keep rice dumplings at room temperature for more than two hours. If you cannot finish them in one meal, be sure to store them in the refrigerator. If you find sticky threads when you peel off the rice dumplings leaves, do not eat them to avoid diarrhea.

In addition, nutritionist Zhao Sizi also mentioned that the National Health Bureau has also launched 42 improved rice dumplings this year, which are advertised as low in calories, high in fiber, and low in oil, so that people who want to enjoy delicious food do not need to worry about calories and avoid certain foods. The secret recipes of 42 improved rice dumplings have been revealed. People can check the Obesity Prevention and Control Network (http://obesity.bhp.gov.tw) for more information.