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The Dragon Boat Festival is getting closer and closer, have you all eaten rice dumplings?
Everyone happily eats rice dumplings, but at the same time, it is inevitable that there will be a snack-will you gain weight? Is the blood sugar raised very drastically? What to do?
We celebrate the Dragon Boat Festival once a year.
Of course, we must not let these concerns spoil our good mood during the festival
.
Of course, we must not let these concerns spoil our good mood during the festival
.
So, today we will share some healthy tips for eating zongzi!
First of all: what kind of zongzi are you eating?
Mainstream rice dumplings on the market are roughly divided into 4 categories:
1.
Original Zongzi: No oil, no sugar, no salt
.
For example, Bai Zongzi and Xiaozao Zongzi belong to this category
.
The advantage of this type of zongzi is that the calories are not too high, which is similar to ordinary glutinous rice
.
They can eat the stickiness of glutinous rice and the fragrance of rice dumplings.
They are traditional and simple
.
Original Zongzi: No oil, no sugar, no salt
.
For example, Bai Zongzi and Xiaozao Zongzi belong to this category
.
The advantage of this type of zongzi is that the calories are not too high, which is similar to ordinary glutinous rice
.
They can eat the stickiness of glutinous rice and the fragrance of rice dumplings.
They are traditional and simple
.
Compared with rice, glutinous rice has slightly higher calories
.
It's not that glutinous rice contains more starch, but that glutinous rice absorbs less water when cooking (approximately 1 catty of glutinous rice absorbs 1.
1 times of water, while ordinary northeastern rice absorbs 1.
3 times of 1 catty, and long grain rice absorbs 1.
5 times).
Therefore, the content of "dry goods" after cooking is a bit higher, but based on the same weight, it is less than 20% higher than northeastern rice, which is not too much
.
.
It's not that glutinous rice contains more starch, but that glutinous rice absorbs less water when cooking (approximately 1 catty of glutinous rice absorbs 1.
1 times of water, while ordinary northeastern rice absorbs 1.
3 times of 1 catty, and long grain rice absorbs 1.
5 times).
Therefore, the content of "dry goods" after cooking is a bit higher, but based on the same weight, it is less than 20% higher than northeastern rice, which is not too much
.
This characteristic will cause a kind of "late fullness" characteristic of glutinous rice food, that is, when you first eat it, you don't feel full because of its relatively small size
.
Then after digestion started, the gastrointestinal system discovered that there was "a lot of dry goods" and then the feeling of fullness increased
.
Therefore, it is easy to overdose when eating zongzi.
After eating it, it takes 20 minutes to feel "good support"
.
.
Then after digestion started, the gastrointestinal system discovered that there was "a lot of dry goods" and then the feeling of fullness increased
.
Therefore, it is easy to overdose when eating zongzi.
After eating it, it takes 20 minutes to feel "good support"
.
The calories of dried dates and candied dates are similar to those of rice, but after dried dates are heated and boiled into rice dumplings, the calories decrease, while candied dates decrease less
.
Even so, a candied date will not turn zongzi into a bomb of heat
.
.
Even so, a candied date will not turn zongzi into a bomb of heat
.
2.
Sweet rice dumplings: traditional rice dumplings used as fillings such as red bean paste, jujube puree, nuts and dried fruit
.
Sweet rice dumplings: traditional rice dumplings used as fillings such as red bean paste, jujube puree, nuts and dried fruit
.
Fillings such as red bean paste and jujube puree are mainly carbohydrates
.
If there is no sugar added, bean paste is actually a good thing.
It not only contains slow-digested starch and a small amount of protein, but also contains a lot of dietary fiber
.
Jujube mud also contains a lot of potassium and dietary fiber
.
The problem is that there is too much sugar in the commercially available bean paste, and there is also a lot of sugar in the jujube paste, which makes their calorie density higher
.
.
If there is no sugar added, bean paste is actually a good thing.
It not only contains slow-digested starch and a small amount of protein, but also contains a lot of dietary fiber
.
Jujube mud also contains a lot of potassium and dietary fiber
.
The problem is that there is too much sugar in the commercially available bean paste, and there is also a lot of sugar in the jujube paste, which makes their calorie density higher
.
Only starch and sugar are good, but when making bean paste and jujube paste, fats are often added to the paste and jujube paste, and even high-saturated fats such as lard and vegetable butter are added to increase the sense of food
.
This will significantly increase the heat of the zongzi
.
.
This will significantly increase the heat of the zongzi
.
After all, 1 gram of starch/sugar only has 4 kilocalories, but fat is 9 kilocalories
.
Moreover, fat and starch will quietly form a tight complex, which increases calories without increasing volume at all!
.
Moreover, fat and starch will quietly form a tight complex, which increases calories without increasing volume at all!
3.
Salty dumplings: such as meat dumplings, egg yolk dumplings, seafood dumplings, or a combination of these fillings, the taste is very delicious
.
Salty dumplings: such as meat dumplings, egg yolk dumplings, seafood dumplings, or a combination of these fillings, the taste is very delicious
.
There is a large piece of half-fat and half-lean meat in the meat dumplings.
After a long time of steaming, the fat is almost melted, and the fat that has precipitated makes the glutinous rice grains crystal clear and rich in fragrance
.
Although the protein content has increased, the saturated fat content has also increased a lot, which greatly increases the calories of the rice dumplings
.
After a long time of steaming, the fat is almost melted, and the fat that has precipitated makes the glutinous rice grains crystal clear and rich in fragrance
.
Although the protein content has increased, the saturated fat content has also increased a lot, which greatly increases the calories of the rice dumplings
.
If you add another duck egg yolk, not only will fat increase, but cholesterol will also increase significantly
.
.
Seafood fillings have low fat content, but they also have high cholesterol and purine content, and they are usually combined with meat or cooking oil, so the fat content is not a lot
.
.
4.
Various miscellaneous grain rice dumplings have also appeared in recent years
.
Various miscellaneous grain rice dumplings have also appeared in recent years
.
Many brands of zongzi add purple glutinous rice, adzuki beans, mung beans, barley rice, oat rice, yellow rice, millet, sticky sorghum and other miscellaneous grains in order to improve their health scores, and some add peanuts, chestnuts, lotus seeds, purple sweet potatoes and other ingredients
.
Because it is a healthy design, no oil is added, there is less sugar, and the taste is not very sweet.
The calories are similar to that of white rice dumplings and jujube rice dumplings.
It may be the most recommended type
.
.
Because it is a healthy design, no oil is added, there is less sugar, and the taste is not very sweet.
The calories are similar to that of white rice dumplings and jujube rice dumplings.
It may be the most recommended type
.
Second, besides zongzi, what else did you eat?
Do you eat zongzi as a meal or as a snack? Because zongzi is made of glutinous rice, it is also a kind of food, which is rich in starch and sugar, so it should be used as a substitute for staple food
.
.
If you take the zongzi as a snack and eat it outside of the three meals, you really have eaten the staple food twice, and most of it is the staple food with oil and sugar, which will inevitably increase fat
.
.
If you eat a lot of oily, sugar, and starchy foods and snacks besides zongzi, don't blame zongzi for making you fat
.
.
Our stomach is so big, and the food share for a day is so much.
We can only use zongzi instead of other foods instead of adding additional food
.
We can only use zongzi instead of other foods instead of adding additional food
.
Third, what is the state of your body?
People with certain diseases should be especially careful about zongzi
.
.
People with low stomach acid and indigestion are suitable to eat a small amount of warm white glutinous rice dumplings, not suitable for multi-grain dumplings
.
.
For people with gastroesophageal reflux, excessive stomach acid and indigestion, all kinds of zongzi should be tasted briefly, because glutinous rice can promote gastric acid secretion
.
.
People with gallbladder disease and hyperlipidemia are not suitable for dumplings containing egg yolk and fat
.
.
Patients with acute gout should not eat rice dumplings containing seafood such as squid and scallops
.
.
No matter whether sugar is added or not, glutinous rice is a high glycemic index food, so diabetic patients are suitable to eat some vegetables and meat before eating zongzi, which can help delay the rise in blood sugar
.
.
Fourth, how many rice dumplings did you eat?
This is a soul torture
.
The so-called dose determines the effect, and what is the adverse effect of eating more does not mean that eating less will have the same trouble
.
.
The so-called dose determines the effect, and what is the adverse effect of eating more does not mean that eating less will have the same trouble
.
If you are afraid of getting fat, eating one rice dumpling a day for breakfast will not have any effect; but even if it is a rice dumpling that is not too high in calories, eat several at a time, or eat two or three more than three meals, calories/fat/ Sugar can add up too much
.
.
I really feel that if I eat too much, I can also increase exercise! It takes about an hour of exercise to consume the calories of an ordinary zongzi
.
.
Fifth, when do you eat rice dumplings? When the breakfast staple food is the least likely to gain weight
.
.
It is recommended that friends who are worried about getting fat eat rice dumplings as a breakfast staple, with soy milk, milk and vegetables, so that blood sugar will not rise too quickly
.
Because according to the current circadian rhythm research, the human body has the strongest ability to control blood sugar in the morning and the strongest metabolic activity
.
In comparison, the night is the weakest
.
.
Because according to the current circadian rhythm research, the human body has the strongest ability to control blood sugar in the morning and the strongest metabolic activity
.
In comparison, the night is the weakest
.
The second choice is to eat rice dumplings as a staple for lunch
.
Don't forget to add more vegetables and fish with less oil
.
Because most rice dumplings already have some fat in them, the fat in the dishes should be reduced accordingly, as a balance, so that the intake of starch and fat in a day does not increase, and naturally you will not gain weight
.
.
Don't forget to add more vegetables and fish with less oil
.
Because most rice dumplings already have some fat in them, the fat in the dishes should be reduced accordingly, as a balance, so that the intake of starch and fat in a day does not increase, and naturally you will not gain weight
.
Sixth, what drink do you eat rice dumplings with? It's best with tea and soy milk
Eat rice dumplings with some clear tea, which is both greasy and delicious
.
Sweet rice dumplings such as jujube puree and bean paste stuffing are good with green tea, oolong tea or jasmine tea; salty rice dumplings such as fresh meat ham, egg yolk meat floss, etc.
, can be served with black tea, Pu'er tea, chrysanthemum tea, etc.
, to remove oily and refreshing
.
Sweet rice dumplings such as jujube puree and bean paste stuffing are good with green tea, oolong tea or jasmine tea; salty rice dumplings such as fresh meat ham, egg yolk meat floss, etc.
, can be served with black tea, Pu'er tea, chrysanthemum tea, etc.
, to remove oily and refreshing
