Cancer Care Foundation doesn't get fat if you eat zongzi during the Dragon Boat Festival! Before the Dragon Boat Festival, one of the three major festivals recommended by nutritionists to "eat zongzi healthily", the fragrance of zongzi has already filled the streets. Nutritionists always say that the calories of a jiaozi with minced meat are as high as 5,600 calories. Eating one is equivalent to eating a meal and then returning. Ye Jiafeng, a nutritionist at Cancer Care Foundation, said that all kinds of zongzi (North-South Zongzi, Sweet Zongzi, Alkaline Zongzi and Ice Zongzi) can be eaten. As long as we grasp the three principles, we can eat zongzi in a balanced and healthy way without any burden. How many calories does a jiaozi with minced meat have? Is there a difference in the heat of zongzi between the north and the south? The heat of southern zongzi is between 400 and 500 calories. Jia feng, a nutritionist, said that the common rice dumplings in the north and south have different calories because of different practices. Southern rice dumplings are made by boiling raw glutinous rice in water. They are light in taste, and each rice dumpling contains about 400-500 calories. The northern zongzi has a maximum calorie of 600 calories, while the northern zongzi will stir-fry glutinous rice, pork belly, shrimp and other ingredients with lard to enhance the flavor, so the calorie is relatively high, nearly 600 calories. Jiaozi with minced meat is difficult to digest and flatulence easily? Teach you how to eat zongzi without getting fat. In addition, if you eat zongzi with sauce, the calories are more likely to increase by 40-50 calories. It is a great burden for people who lose weight, people with gastrointestinal diseases, patients with hypertension, hyperlipidemia and diabetes. Ye Jiafeng, a nutritionist, reminded that people who want to eat zongzi and want to have no burden should pay attention to the following points: moderate intake: the main component of zongzi is glutinous rice, which contains a lot of amylopectin, which is a high GI food and will affect postprandial blood sugar; In addition, glutinous rice is not easy to digest, and it is easy to cause gastrointestinal problems such as gastrointestinal discomfort and flatulence after eating. Homemade or small-sized zongzi, as the main source of dinner, is recommended not to eat more than 2 zongzi a day. Balanced collocation: When eating zongzi, at least 1.5 bowls of high-fiber and multi-color seasonal vegetables should be matched, which can effectively delay the rise of blood sugar. The richer the color of fruits and vegetables, the better, which can make up for the deficiency of zongzi fiber and obtain various phytochemicals, which is helpful to prevent cancer, diminish inflammation and enhance immunity. The weight of fruit is about 1, so it is best to choose the kind rich in digestive enzymes, such as kiwi fruit, pineapple and papaya, which will help intestinal peristalsis, promote digestion and reduce flatulence. (Editor's recommendation: Dyspepsia of meat dumplings? Press 4 acupoints to relieve flatulence and abdomen, and return lightly after the Dragon Boat Festival! Clever replacement of ingredients: It is particularly important to choose the right ingredients if you want to pack jiaozi. The stuffing can be low-fat seafood, chicken, lean meat or bean products (such as edamame and dried bean curd) instead of pork belly, and vegetables such as onions, mushrooms, bamboo shoots and carrots can be added to improve the fiber content; Glutinous rice can be partially replaced by whole grains such as red quinoa, brown rice, whole Gu Mi, chickpea, etc., so as to alleviate the symptoms of gastrointestinal discomfort caused by glutinous rice. Besides paying attention to diet, exercise is absolutely indispensable. Remember to go out for a walk for 30-60 minutes after dinner. In hot weather, you can choose to go to the gym to increase calorie consumption and enjoy the thin Dragon Boat Festival. This article is reproduced with the authorization of Cancer Care Foundation. For more practical and good articles, please refer to the author's introduction on the Facebook page of Cancer Care Foundation: Cancer Care Foundation is the only foundation in China to promote "all-food healthy diet", aiming at cultivating cancer friends and their families to become masters of self-diet and nutritional care, and then promoting the correct anti-cancer and anti-cancer all-food diet campaign, so as to enhance people's health awareness, take change actions and embrace health hopes.