Only by knowing different zongzi can we have a healthy festival. Since ancient times, there have been different ways to make zongzi in Taiwan Province Province due to different regions, and they are most often divided into South Zongzi and North Zongzi. Modern people call for health preservation, and it is not difficult to see healthy zongzi advertised as low-calorie and delicious in the market. First of all, Lin Rongrong, a nutritionist in Zhongxing Campus of Taipei United Hospital, will introduce some common zongzi in Taiwan Province Province. I believe that only by mastering the characteristics of different zongzi and healthy diet can we have a healthy and affordable Dragon Boat Festival. Jiaozi, a dining table in the south, is often distinguished from that in the north, and has the characteristics of "steaming in the north and cooking in the south". The practice of southern zongzi is to mix raw glutinous rice with marinade first, and then add stuffing such as peanuts, pork and mushrooms. Usually, zongzi are wrapped in peach leaves and cooked in boiling hot water, but some people steam zongzi in a steamer. Zongzi in the south has a light taste, but before tasting Zongzi, peanut powder will be sprinkled and eaten together with sauce, which will easily lead to excessive intake of fat and salt, which requires special attention. Northern Zongzi: The practice of northern Zongzi is usually to fry raw glutinous rice for about eight minutes, then add the fried stuffing such as pork, mushrooms, dried shrimps, dried radishes and salted egg yolk, then wrap it with bamboo leaves, put it in a steamer and steam the rice completely. The biggest difference from the southern rice dumplings is that the northern rice dumplings are chewy and the southern rice dumplings are sticky. Because the northern rice dumplings are cooked by mixing glutinous rice first, the oil content is usually high, so the heat is relatively higher than that of the southern rice dumplings. Hakka (Bam) Dumplings Hakka (Bam) Dumplings are characterized by mixing rice with glutinous rice, soaking in water for about 3 hours, grinding into rice paste skin, and adding pork, dried radish, dried shrimp and red onion. Finally, put a little oil on the hemp leaves to finish wrapping jiaozi, so that it won't stick to the skin when eating jiaozi. The average Hakka Zongzi has lower calories than the North and South Zongzi. The main reason is that the volume of Hakka zongzi is a little smaller than that of ordinary traditional meat zongzi, and the heat of the stuffing is also low, with a total heat of about 200 calories. Cereal Zongzi Modern people pay attention to health preservation, and have developed various healthy Zongzi with less oil and salt, emphasizing a balanced diet. For example, miscellaneous grains and other colorful zongzi with health appeal emerged from the steamer, but do you know how many calories these zongzi have? Can even healthy zongzi be eaten unscrupulously? Generally speaking, the fiber content of miscellaneous grains dumplings will be higher than that of ordinary meat dumplings, but in fact, if a glutinous rice dumpling contains 200 grams of rice; Five-grain glutinous rice balls also use 200 grams of five-grain rice; In addition, if the stuffing is the same, the heat in jiaozi is similar. The main difference is that the fiber content and vitamin content of Gu Wu Zongzi are relatively high and healthy. On the other hand, we should also evaluate the way of making so-called healthy zongzi. If you don't fry the cereal first, the calories will be lower when you wrap it in the south. It is also suggested that you can choose whole grain zongzi. After all, modern people's fiber intake is too small, which easily leads to unbalanced nutrient intake. If you eat whole grain zongzi instead, you will get balanced nutrition and be healthier than ordinary meat zongzi. The more varied the fillings, the more taboo the diet should be. In addition, all kinds of fillings are common in zongzi, which look delicious and delicious. When they are sent into the mouth, the change of levels brings rich flavor. However, the more stuffing in a zongzi, the seasoning of the stuffing may increase the calories. In particular, the dried carrots and salted egg yolks often added to zongzi are delicious, but pregnant mothers with pregnancy-induced hypertension should be careful not to eat them, and pregnant mothers who are prone to edema should also pay attention to the salt contained in zongzi and should not eat more. In addition to the above-mentioned common zongzi, the so-called sweet zongzi is also common in the market. The fillings are changed into different fillings such as jujube paste, bean paste, lotus seed paste and millet. These fillings are stir-fried with sugar and lard, and the heat is relatively increased. If you are pregnant with gestational diabetes, you'd better try it. Even pregnant mothers who have no symptoms of diabetes are not advised to eat more sweet zongzi, or not to touch condiments such as sugar water to increase calories. I believe many people are familiar with alkaline zongzi because of its low calorie. Usually cooked in the refrigerator, the appearance is bright and transparent. When you eat, touch some brown sugar or honey first, which is actually very strong. However, nutritionist Lin Rongrong also said that although the calorie of alkaline zongzi is lower than that of ordinary zongzi, it is also a little smaller than ordinary zongzi. Usually, the calories of alkaline zongzi are around 100 calories, but if you like to eat alkaline zongzi, add fructose or brown sugar, and the calories will increase accordingly. Eating "Zongzi" is not about worrying about the high calorie of Zongzi. No matter what kind of zongzi it is, it is quite heavy. Lin Rongrong, a nutritionist, said it is recommended that zongzi be the staple food for dinner, especially for pregnant mothers. When the calories needed in early pregnancy do not need to be increased, it is enough to use zongzi as the staple food for dinner. In the second and third trimester of pregnancy, you need to add 300 calories every day, and zongzi is still eaten as a meal. Although some pregnant mothers are prone to hunger, if zongzi is eaten as a snack, such calorie intake will exceed expectations. Lin Rongrong, a nutritionist, pointed out that generally, the heat of zongzi is about 400 to 600 calories, while the heat of northern zongzi is higher, about 600 calories, because there is oil frying. Zongzi in the south is directly cooked with glutinous rice, eggplant and peanuts, so the heat will be lower, about 500 calories. However, there are different sizes of zongzi on the market, and each one is surprisingly successful. Each kind of zongzi should be evaluated for its size and weight. Glutinous rice is one of the main heat sources of zongzi. Nutritionist Pei stressed that before eating zongzi, you might as well look at the size of zongzi and what the stuffing is inside. In addition to glutinous rice, meat stuffing, egg yolk, chestnuts and other fillings are not low in calories. Generally, the richer the stuffing, the higher the calories. In addition, fillings often need to be stir-fried with hot oil, and the heat will increase accordingly. Maybe someone will think, how can a zongzi be full? At this time, the nutritionist suggested that in addition to zongzi, high-fiber vegetables and fruits should be added after meals to achieve a balanced diet. Before eating zongzi, you might as well look at the size of zongzi and what the filling is. Zongzi is difficult to digest. Nutritionist Lin Yong explained that glutinous rice in zongzi contains high content of amylopectin, which is difficult to digest. If the traditional northern zongzi is fried with oil first, the stuffing is oily and high in calories, which is easy to cause indigestion because too much oil accumulates in the stomach. In addition to eating zongzi as the staple food, not eating zongzi for a meal, or insufficient intake of other high-fiber foods such as vegetables and fruits, is likely to cause gastrointestinal discomfort for adults and children. Eat the original flavor and less sauce. Traditionally, zongzi is eaten with dipping sauce. For example, southern zongzi likes to dip in peanut powder, soy sauce, sweet and spicy sauce and so on. Nutritionist Lin Yongpei believes that some women have high blood pressure or high blood sugar during pregnancy, but the sauce on the market often contains too much salt and sugar, which is too heavy for the body. It is not recommended to dip in the sauce again. However, if you are used to eating zongzi with dipping sauce, it is suggested to dilute the sauce and add a little water in time to make the sauce not so thick, as long as it has a little taste and won't eat too much. Generally speaking, sauces need salt and sugar to be rich and sufficient, but these are extra calories and salt, so it is not recommended to touch extra sauces. On the other hand, the stuffing of zongzi has been marinated or stir-fried with marinade before packaging, which has its own flavor. Nutritionist Lin Rongrong believes that eating zongzi at this time will be more delicious and healthy than eating more food with sauce. I am used to dipping in the sauce before eating zongzi. It is recommended to dilute the sauce. Traditional jiaozi with minced meat is indeed high in calories. Dr. Lin Rongrong suggested that people who control their weight should pay attention to quantity and size. If the dumplings on the market are as big as Cantonese dumplings and rich in fillings, such as Jinhua ham, barbecued pork, pork belly, alkali egg yolk, chestnuts, etc., the heat can be as high as 1000 calories. Everyone had better separate the food to disperse the heat. If you are afraid of obesity, you can choose southern zongzi, which will have lower calories, but you should pay attention to reducing the intake of sauce to make the festival healthier. Jiaozi, who wrapped it himself, is healthier. There are 100 kinds of jiaozi in the market. Lin Yongpei, a nutritionist, said that no matter whether you package jiaozi or buy ready-made jiaozi, you should master the principle of less oil, less salt, less sugar and more fiber. But if you can make a string of healthy zongzi at home, you can increase the intake of fiber and improve the problem that glutinous rice is not easy to digest. On the other hand, wrapping zongzi for children can also help them understand the cultural significance of the Dragon Boat Festival. What principles should I master when wrapping zongzi at home? Nutritionist Lin Rongrong suggested replacing some glutinous rice dumplings with whole grains, so as to get more fiber and nutrition. In addition, the stuffing is changed to brine instead of frying, which can reduce the heat a lot; Or switch to low-calorie ingredients, such as lean meat instead of high-calorie pork belly, three layers of meat or braised Pleurotus eryngii and konjac instead of salted egg yolk. Finally, the nutritionist suggested that if you package the northern rice dumplings, remember to weigh the proportion of oil, or change the packaging method of the southern rice dumplings, the relative oil intake will be less. I am used to dipping in the sauce before eating zongzi. It is recommended to dilute the sauce. Lin Yongrong Education: Bachelor's degree in Nutrition Science Group, Department of Food Nutrition, Fu Jen Catholic University Experience: Qualified Health Teacher of Diabetes Health Education Association, certified by Taipei Diabetes Care Network, nutritionist of Notre Dame Luodong Hospital. Current position: nutritionist in Zhongxing Campus of Taipei United Hospital.