Pay attention to the nutrition label of zongzi in the market.
There are many kinds of zongzi in the market, and the heat varies greatly.
● Take "Northern Zongzi" as an example. The glutinous rice is fried in oil, and then wrapped in zongzi leaves, which is more similar to oil rice and has higher calories.
● "Southern Zongzi" is wrapped in the leaves of Zongzi with raw glutinous rice and stuffing and cooked with boiling water. Is it because of boiling water that the heat is lower than that of northern zongzi? Not necessarily, we still have to consider the material inside. There are also southern zongzi fried and boiled. Whether it is steamed or boiled, it is recommended not to stir-fry with more oil or sauce.
● Because the weight is small, "Guo Zong" is a sticky dough made of glutinous rice, steamed with pickles wrapped in lotus leaves, and the heat is lower than that of North and South dumplings; The ancient taste of "alkali zongzi" is small in size and relatively low in calories, but it will also increase the calories by adding sugar or stuffing with red beans and red bean paste. On the other hand, the skin of the "ice jiaozi" on the market is glutinous rice, cold weather or Ge Fen, and the heat varies with the stuffing of the package. It is suggested that you can refer to the "nutrition label" on the package to choose low-calorie glutinous rice balls.
Scorpion warm-up match
The greater the amount of zongzi, the higher the relative heat will be. It is suggested to choose "medium" or "small" zongzi. And treat zongzi as a meal, not a snack. A zongzi is equivalent to a bowl of rice with 1-2 parts of meat and 1-2 parts of oil, which is about the heat of an adult meal. Therefore, it is suggested that you can eat one zongzi at a meal. Do it in moderation and then freeze it. Don't eat it every day to avoid indigestion.
Increase the collocation of fruits and vegetables, balance nutrition and help digestion.
Zongzi is mainly glutinous rice, so it is suggested that it can be matched with enough vegetables or vegetable soup to increase fiber intake. Fiber can not only help digestion, but also increase satiety and avoid overeating caused by eating zongzi alone without satiety; It is also suggested that you can eat fruit after meals to help digestion.
Homemade zongzi, clever selection of materials
How to choose the ingredients of homemade zongzi to achieve "low oil, low salt, low sugar and high fiber"? First of all, it is suggested that high-fiber whole grains can be used instead of glutinous rice, such as whole grains, brown rice, oats, coix seed, yam, purple rice, red beans, sweet potatoes and snow lotus seeds, so as to increase the fiber content. Use bean products such as lean meat, chicken, black beans, soybeans and diced dried beans instead of fat pork and salted egg yolk to reduce the intake of oil and calories. Mushrooms, cold potatoes, konjac, burdock and other ingredients can be used to increase the proportion of fruits and vegetables. Nut seeds such as cashews and walnuts can be added, because they are rich in unsaturated fatty acids, vitamins and minerals, which can make zongzi healthier and more nutritious; Ingredients can be "pickled" instead of "fried" to reduce the intake of oil and calories.
How can diabetics adjust to stabilize blood sugar?
According to the amount recommended by nutritionists, it is advisable to eat about one tablet per meal.
Generally, take the size of a table-top salted dumpling as an example. A dumpling contains about 60-90g of carbohydrates (equivalent to 1- 1 bowl of half rice). Compared with white rice, glutinous rice is heavier than white rice in the same volume, which means that the amount of glutinous rice can be slightly less than white rice with the same starch content, so it is suggested that patients can find zongzi of the same size as they eat for dinner on weekdays. Although five-grain rice, chestnuts, yam, lotus seeds, coix seed and other fillings are relatively healthy and beneficial, they still belong to starch, and the consumption should be controlled.
Eat vegetables, clear soup, etc. The first is to increase satiety.
Every meal must be accompanied by enough vegetables, clear soup, fruits, etc. In order to avoid overeating due to lack of satiety when eating zongzi alone. Can be prepared such as cold cucumber, Sichuan cuisine, bamboo shoot soup or radish soup. In this hot summer, it will definitely make people feel particularly refreshing.
How should people with hyperlipidemia or lose weight choose?
In principle, we should also take it in moderation and match it with vegetables to avoid excessive intake of saturated fat and cholesterol.
Pork belly and egg yolk in zongzi are easy to increase blood fat, and fat should also be avoided. Try to choose lean meat or soy products. When eating alkaline zongzi, sugar and honey can be used instead of sugar. , can avoid excessive sugar and calories. Salty jiaozi usually has salty fillings, especially for patients with hypertension and nephropathy, so it is advisable to avoid adding extra seasonings such as sweet and spicy sauce and soy sauce.
Patients with kidney disease should avoid eating whole grains and zongzi.
It is generally believed that whole wheat zongzi is healthier than glutinous rice zongzi. Whole grain rice contains a lot of grains and beans, and the content of "phosphorus" is high. However, for patients with chronic kidney disease, to eliminate the impairment of phosphorus function, and research shows that early control of phosphorus intake in diet can delay the continuous deterioration of renal function, so it is suggested to eat ordinary glutinous rice balls instead. Foods with high phosphorus content include peanuts, mung beans, chestnuts, coix seed, lotus seeds, egg yolks, sesame seeds and chestnuts. In addition, it is suggested that patients with chronic renal failure without dialysis should control the intake of protein at the same time, which can delay the continuous deterioration of kidney. Foods containing high protein include pork, scallops, squid, egg yolk, tofu skin and dried tofu. And the protein content of whole grain rice is higher than that of ordinary glutinous rice. One serving of salty zongzi contains about half a serving-1serving of beans, fish and eggs, which should be included in the weight calculation.
Gout patients reduce excessive intake of meat and oil.
From the latest research, it is found that the attack of gout and hyperuricemia caused by high-oil and high-calorie diet and obesity is more influential than that caused by beans. Therefore, during the Dragon Boat Festival, we should avoid excessive intake of meat and oil, overeating, and even drinking alcohol to avoid gout attacks. Avoid foods containing high uric acid, such as shrimp (rice), mushrooms, squid, clams, pork belly, etc., to avoid the increase of uric acid.
It is suggested that patients with chronic diseases can still maintain a normal mind, control their diet and maintain a balanced nutrition when facing festivals and parties. You can also enjoy the atmosphere of the New Year Festival and have a healthy and unburdened Dragon Boat Festival!