Every Dragon Boat Festival, the smell of zongzi is everywhere, and many people will buy zongzi to share with their families. However, there are many kinds of zongzi on the market, so how to choose delicious and healthy zongzi? In fact, the heat of a zongzi is often equivalent to a lunch, but as long as you choose zongzi wisely, you can also send health to your family during the holidays. Generally speaking, traditional meat dumplings are often pork belly buns, and glutinous rice is also fried in oil. The calorie of 1 is as high as 760 calories, which is close to 2.5 bowls of rice, which is equivalent to a person weighing 60 kilograms jogging for 93 minutes to consume it. A lot of oil and sugar are also added to the stuffing of glutinous rice balls. 1 red bean paste The calorie of jiaozi is 380 calories, which is nearly 1.5 bowls of white rice. People who weigh 60 kilograms have to jog for 47 minutes before they are completely consumed. How to eat zongzi wisely? The Ministry of Health calls for weight loss, replacement of ingredients and calories, and matching with fruits and vegetables. For example, when buying zongzi sold in chain channels, people can first check the nutrition label on the catalogue or package and choose zongzi with lower calorie or smaller volume. As for the ingredients, it is suggested to choose the zongzi of whole grains, such as barley, oats, brown rice and red beans, which can not only increase the intake of vitamins and minerals, but also increase the color and taste. The fillings can be natural ingredients rich in cellulose, such as Pleurotus eryngii, mushrooms, sweet potatoes, pumpkins, bamboo shoots, etc. Pork belly can be replaced by lean meat, and salted egg yolk can be replaced by chestnuts to reduce the intake of saturated fat and cholesterol. Because zongzi often lacks fruits and vegetables, it is also important to match fruits and vegetables in time. The national health department emphasizes that fruits and vegetables are rich in various nutrients and cellulose. It is suggested that some vegetables and fruits, such as guava, tomato, apple, stir-fried vegetables or lettuce salad, can be prepared when eating zongzi, so as to achieve the recommended amount of vegetables and fruits every five days. In addition to vitamin supplementation, it can also increase satiety and promote gastrointestinal peristalsis. In addition, glutinous rice is a staple food like rice and noodles, and the fat and sugar in the stuffing are also sources of excessive calorie intake, so staple food, meat and fat should be used instead in the diet to avoid obesity caused by eating too much. Most importantly, when eating zongzi, many people often mix it with sweet and spicy sauce, garlic sauce, tomato sauce and other sauces. High sodium content, excessive consumption may increase the risk of hypertension and cardiovascular disease; The sugar or fructose that you like to touch when eating sweet and alkaline zongzi can increase the taste, but it is easy to consume too many calories unconsciously, which increases the incidence of chronic diseases such as obesity and diabetes. It is recommended to eat the original zongzi. As for patients with hypertension, high cholesterol or cardiovascular diseases, we should reduce the consumption of salted egg yolk and pork belly with saturated fat and high cholesterol, and reduce the consumption of soy sauce with high sodium content; Diabetic friends should pay attention to glutinous rice balls with high sugar content and include them in the diet plan; If the stomach is upset, you should not only eat in moderation, but also pay attention to chewing slowly. Subscribe to the health Aloha audio-visual channel, read health knowledge more easily, and pay attention to your health every day! Line @ ID: @:/supply/article/15017/Dragon Boat Festival It is very important to choose health wisely. Key words: national health department, meat dumplings, chronic diseases, hypertension, cholesterol, H.