Using whole grain rice, pumpkin, sweet potato and other staple foods instead of glutinous rice can increase the taste and dietary fiber intake. Traditional zongzi is high in calories, easy to get fat and hurt the heart.
Lai Jiayu, a nutritionist at Daqian General Hospital, said that northern zongzi, southern zongzi or Hakka zongzi all contain ingredients such as egg yolk, mushrooms, dried shrimps, pork belly and onions. A zongzi has nearly 700 calories, which is almost equal to a lunch. Tangyuan, such as glutinous rice balls with bean paste, can easily have 500 to 600 calories if polysaccharide and oil are added. Even the ice zongzi, which is introduced to cool off the summer heat, has lower weight and oil content than ordinary zongzi, and its heat is about 300 calories, which is equivalent to a bowl of white rice (280 calories).
Eating too much of this kind of zongzi may cause obesity and high cholesterol, and increase the risk of metabolic syndrome and cardiovascular diseases, especially for patients with chronic diseases such as diabetes, hypertension, kidney disease and hyperlipidemia.
Don't be afraid of being fat after the Dragon Boat Festival! Follow the nutritionist.
In order to eat delicious and healthy food, nutritionist Lai Jiayu provided "Seven Steps to Eat Lightly in the Summer of Dragon Boat Festival" as a reference, encouraging people to make light zongzi and sweet potato ice zongzi to replace the traditional high-calorie zongzi and "refresh" the Dragon Boat Festival.
Seven parts of the Dragon Boat Festival in summer
Eat less high-calorie ingredients: Choose low-calorie ingredients, such as mushrooms, carrots, diced bamboo shoots, konjac, fish, chicken or lean meat, instead of high-calorie pork belly, peanuts and salted egg yolk.
Replace high-fiber staple food: replace glutinous rice with whole-grain rice, pumpkin, sweet potato and other staple foods to increase the taste and dietary fiber intake, and also avoid indigestion.
Reducing the sauce by half is more refreshing: the sauce such as tomato sauce or sweet and spicy sauce, which is often used to eat zongzi, is high in sodium, sugar and oil, which is not conducive to the control of cardiovascular and renal diseases and should be reduced as much as possible.
As a meal, not a snack: Zongzi has enough calories as a meal and needs to be replaced by staple food, meat and oil in the diet; It is recommended not to exceed 2 zongzi at a time, especially for patients with chronic diseases. They can be eaten alone or shared with others.
Remember to read the sign when buying: give priority to buying zongzi with low calorie or small weight.
Fresh fruits and vegetables are essential: Zongzi has a low proportion of vegetables and should be eaten with vegetables. Eating enough fruit after meals can not only achieve a balanced diet, but also help to relieve greasy, supplement vitamins and dietary fiber, promote gastrointestinal peristalsis and promote digestion.
Don't do too much exercise after meals: you can do moderate exercise half an hour after meals to help gastrointestinal digestion, consume calories and reduce fat accumulation.