? Whether it is salty or sweet, its main component is glutinous rice. Therefore, whenever it comes to the problem of high heat of zongzi, glutinous rice is always lying on the gun innocently and is regarded as the culprit. In fact, the heat of glutinous rice itself is not high. 100g of glutinous rice has a heat of 348kcal, while the same amount of rice has 346kcal. It can be seen that the heat of glutinous rice and rice is almost the same. People always blame glutinous rice for the high heat of zongzi, and it really suffered injustice. So, where does the high heat of zongzi come from? For example, an ordinary white rice dumpling with glutinous rice is about 2 10-250 calories, which is not much higher than a bowl of rice. But people tend to prefer sweet or meat dumplings with additives. After adding ingredients, the heat of meat dumplings can be increased to 450-600 calories, while that of bean paste dumplings is as high as 500-600 calories. Therefore, it is not glutinous rice that really turns zongzi into a heat killer, but the stuffing and seasoning in zongzi. When wrapping zongzi, it is best to choose stuffing materials with less oil, less salt, less sugar and more fiber, which can eat healthily and have low calories.

Zongzi is easy to get fat?

As we all know, glutinous rice is not easy to digest. The starch it contains is amylopectin, which is difficult to digest and hydrolyze in the stomach and intestines, and it is easy to increase the burden on the stomach and intestines and cause indigestion. Friends who like to treat zongzi as a midnight snack should pay attention.

In addition, glutinous rice has another feature, which is "delayed satiety". Most foods can feel full immediately, while glutinous rice takes about 30 minutes after a meal. Therefore, if you choose to use zongzi instead of dinner, you may not be satisfied, and you will consume more calories than you need, which will lead to obesity. ? Zongzi is delicious, but it is not suitable to eat more. For zongzi of average size, no more than three for women and no more than five for men should be eaten in one day. In addition, it is best not to eat zongzi two hours before going to bed.

How to eat zongzi without getting fat?

Make dumplings with "three less and one more"

"Three less and one more" means "less oil, less salt, less sugar and more fiber". Use less seasoning, and even less high-calorie food as stuffing. For example, lean meat, chicken and seafood can be used to replace pork belly, chestnut can be used to replace egg yolk, or glutinous rice can be mixed with "miscellaneous grains rice" to increase the fiber content of zongzi. Of course, white rice dumplings without additives are also a good choice.

Paired with "food that helps digestion"

Both zongzi and Ciba are indigestible foods, so don't supplement them with big fish and big meat, but should be accompanied by porridge or fruit salad. Chrysanthemum tea and dark plum soup are also good choices, which can not only reduce the burden on the stomach, but also help digestion. However, it should be noted that cold drinks are not suitable for zongzi, because it is easy to solidify glutinous rice and more difficult to digest.

"Eating time" is very important.

Zongzi should be eaten in the morning with the strongest digestive function, or at noon, but it is a bit reluctant at night, let alone at midnight as a midnight snack. Eating glutinous rice at night is high in calories and difficult to digest. After eating for a long time, blood sugar will continue to rise. In addition, we should pay more attention to eating zongzi on an empty stomach.

The key is "consumption"

How many zongzi can I eat a day? In fact, there is no explicit provision. After all, the "content" of zongzi is varied and its size is different, so it is difficult to judge. But for ordinary zongzi, it is recommended to eat at most 2-3 zongzi every day. Two is the best number, and three is ok, but don't exceed it, or you will get fat easily. Especially meat dumplings or dumplings containing lard, don't eat too much at once.

Zongzi is not a "dessert"

Many people like to eat zongzi as dessert, which is absolutely wrong. Zongzi's birthright is the staple food, please don't give it supplementary food treatment. It is made of glutinous rice, which has high viscosity and is difficult to digest, and the rice content of an ordinary Zongzi is equivalent to a bowl of rice. If you eat rice, don't eat zongzi again. If you want to eat zongzi, please don't touch rice, noodles or steamed bread.