Glutinous rice has the highest oil absorption heat, followed by NG stuffing. Why? Take northern zongzi as an example. Fried salted egg yolk, three layers of meat, mushrooms and stuffing are very calorie-intensive. In addition, the taste of oil rice comes from glutinous rice fried by fire and oil, and starch absorbs oil, which instantly doubles the heat originally equivalent to a bowl of rice. You must be careful. The steamed rice dumplings in the south are relatively light, so you should be careful to eat too much oil peanuts (or peanut powder) and dipping sauce; People who eat vegetarian zongzi should pay attention to ultra-high processed meat such as vegetarian meat and vegetarian ham. Excessive sodium content will increase the burden on the body and easily cause edema and electrolyte imbalance.
What should I do if I don't want to gain weight when I eat zongzi on holidays?
First, homemade multi-grain, high-fiber stuffing, half of the calories to help gastrointestinal peristalsis. Zongzi is composed of starch, oil and meat, and lacks vegetables and fiber. It is suggested that glutinous rice be halved and replaced by miscellaneous grains such as millet, oats, quinoa and brown rice. The stuffing can be shredded bamboo shoots, Pleurotus eryngii and shredded carrots with high fiber. People who like to chew can also add low-calorie ingredients such as konjac as stuffing, or use low-calorie konjac rice to reduce starch and calories. This can increase dietary fiber by 2-3 times, promote gastrointestinal peristalsis, and improve the indigestibility of glutinous rice in traditional zongzi, making it a Xian Yi suitable for all ages.
2. The glutinous rice balls and alkaline glutinous rice balls should be * * * less sauce, so be careful to hide the fire. The calories of glutinous rice balls and alkaline glutinous rice balls are less than those of salted glutinous rice balls, but there are still 100-200 calories per100g (excluding sauce and syrup). If refined sugar such as sugar and honey is added to "store heat", nutritionists suggest "daily intake" and deduct a part of the meal, which is the best policy to keep the heat from exploding.
Third, drink soup first, then eat zongzi. 30 minutes before eating zongzi, eat some fruits that help digestion, such as kiwi fruit and pineapple, and master the diet order of Dragon Boat Festival: eat soup first, eat half a bowl of vegetables to increase satiety, and then eat zongzi. With the above principles, the whole family can enjoy holiday food without getting fat!
Nutritionists remind patients with digestive tract ulcer, reflux esophagitis, gallstones, gastrointestinal dyspepsia, three high chronic diseases (hyperglycemia, hyperlipidemia, hypertension) or the elderly with slow digestion to try to eat zongzi during the day, avoid eating after meals, and control the amount of food, chew slowly and savor carefully.