Eating too much rice dumplings can cause indigestion, be careful of these 5 symptoms! Nutritionist Ricky: 4 tips to eat zongzi without burden

The Dragon Boat Festival holiday is approaching, and all kinds of rice dumplings are beginning to appear in the streets. Don't indulge in eating rice dumplings during the Dragon Boat Festival. If you accidentally eat too many calories from rice dumplings, it may cause a surge in weight and increase the risk of cardiovascular disease. Nutritionist Ricky shares 4 tips for eating rice dumplings, so that everyone can enjoy the festival without any burden.

One traditional rice dumpling has over 700 calories

Traditional rice dumplings are high in calories, and the meat fillings often use high-fat, high-calorie ingredients such as glutinous rice, peanuts, pork belly, salted egg yolks, etc. In addition, if the glutinous rice and fillings of the rice dumplings are first stir-fried with high oil, the calories of eating one rice dumpling may exceed 700 calories, which is nearly 2.5 times the calories of a bowl of white rice, which is about 280 calories. If you eat rice dumplings without moderation, you may easily exceed the calorie intake limit.

After eating a rice dumpling, it takes about an hour of weight training or aerobic exercise to help the calories be fully transferred to the muscles.

To lose the calories of one rice dumpling, you need to do one hour of weight training

Nutritionist Ricky said that after eating a rice dumpling, it takes about an hour of weight training or aerobic exercise to help the calories be fully transferred to the muscles. Many people lack exercise in their daily lives, so it is very difficult to get rid of the calories from the rice dumplings they eat. Therefore, in order to control your weight and avoid overindulgence in eating zongzi, which may lead to obesity, here are 4 tips for eating zongzi without any burden:

Don’t forget to supplement high-fiber foods when eating rice dumplings. Therefore, it is recommended to eat rice dumplings with high-quality colorful fruits and vegetables, such as broccoli, bell peppers, guava and kiwi.

4 tips for eating zongzi without burden

1. Zongzi instead of rice:

Most people will change the source of starch in their main meals to rice dumplings. If rice dumplings replace white rice in the main meal, they should avoid consuming too much other starch.

2. Pair with colorful fruits and vegetables:

Don’t forget to supplement high-fiber foods when eating rice dumplings. Therefore, it is recommended to pair them with high-quality colorful fruits and vegetables, such as broccoli, bell peppers, guava and kiwi fruit. The most basic dietary principle is to eat fruits and vegetables during meals.

3. Pay attention to the order of eating:

Pay attention to the order of eating. It is best to follow the four steps of soup, vegetables, meat, and rice, and put starch at the end. This can slow down the blood sugar response after food enters the body, allowing insulin enough time to rise slowly, avoiding blood sugar rising too quickly at once.

4. Control the intake:

To avoid excessive calories, it is best to eat one zongzi a day and not exceed the limit. Since the glutinous rice in zongzi is difficult to digest, it is recommended to eat one zongzi a day as the upper limit. Do not eat zongzi for all three meals to avoid placing too much burden on the stomach.

Eating too many Zongzi can cause indigestion. Be careful of these five symptoms

Eating too many rice dumplings may cause indigestion, which may lead to irregular bowel movements, bloating, stomach pain or gastroesophageal reflux, and even feeling listless. Therefore, it is recommended to supplement with fruits and vegetables rich in dietary fiber and enzymes, such as dark green vegetables, apples, kiwi fruit, etc. In particular, in addition to causing gastrointestinal discomfort, indigestion is more likely to lead to a decrease in intestinal immune function. Therefore, during the Dragon Boat Festival holiday, it is advisable to eat more fruits and vegetables rich in dietary fiber, supplement balanced nutrition, maintain gastrointestinal motility, and take a moderate walk after meals to aid digestion.