The flavor of the year is getting farther and farther away, and the Lantern Festival is ushering in the Lantern Festival. As one of the indispensable foods for traditional Chinese festivals, Tangyuan itself symbolizes the reunion of . Eating Tangyuan will mean the new year of happiness and all the best for all. When I was a child, the dumplings of were all made from home, including sesame, red bean paste, peanut and other fillings, which were particularly sweet and delicious. With the advancement of the food industry, quick frozen dumplings has now entered the supermarket shelves, and fillings are all kinds of, such as water fillings , chocolate fillings , etc., which are more selective. However, excessive sugar and fat are often added to dumplings. Excessive intake will cause harm to human health. So, how to eat dumplings to be more beneficial to health?
1. How much should I eat dumplings?
First get to know the dumplings: the rind of the dumplings is generally glutinous rice, and the filling generally contains a lot of oil and sugar, which is very high in energy, especially those that are filled with black sesame and peanuts, because its oil content has reached 40%. Although the oil content of red bean paste is small, vegetable oil will be added to the production project to increase the oil content; the nutritional content of a sesame-filled glutinous rice ball for a certain brand is found in the nutritional content of a sesame-filled glutinous rice ball. According to its net content of 15 pills and 454 grams, the fat intake of each glutinous rice ball is 3.9 grams ( recommended daily oil intake of about 25g ). In addition, it is more important to pay attention to the sugar content in the filling. Every 100g of this dumpling contains about 42.6g of sugar. According to its net content of 15 pills and 454 grams, the sugar intake of each dumpling is 12.89 grams (WHO recommends that the daily sugar intake of about 25g ). When most people eat dumplings, has at least three or five . If the filling tastes good, maybe eat more . This makes it easy to over-intake of oil and sugar. Therefore, don’t eat too much for dumplings . It is recommended that healthy adults eat two or three every day.
2. Who should not eat dumplings?
As an ordinary food, there is no saying that cannot be eaten . However, through the above ingredient analysis, it can be seen that glutinous rice balls are high in sugar and high in oil. A large amount of saturated fat has an adverse effect on blood sugar control , and it is also dangerous for to increase blood lipids . Therefore, patients with obesity, hyperlipids and diabetes should avoid eating or eat less . For people with poor stomach and poor digestion and absorption capacity of , a large amount of meat oil will obviously put a burden on the digestive system of , and it is also recommended that everyone eat less.
3. How to make dumplings healthier?
Now we encourage everyone to eat less processed foods and encourage everyone to do it themselves. In fact, I know the best in my kitchen. Of course, you can make healthy dumplings by yourself. Here are some tips for three healthy dumplings DIY .
(1) face skin improvement . Add spinach juice, carrot juice, tomato juice, blueberry juice, , etc. to the dough crust to increase the diversity of food, and also increase the intake of vitamins, minerals and phytochemicals. At the same time, it can be bright in color and stimulate appetite;
(2) filling improves . Animal oil traditionally added to dumpling filling can be replaced with vegetable oils such as olive oil, flax seed oil, perilla oil, , and other vegetable oils that are beneficial to cardiovascular and cerebrovascular health. Change fillings with excessive fat content such as peanuts and black sesame into healthy ingredients such as rose filling , yam filling, hawthorn filling, etc.;
(3) soup improvement . Adding tremella , hawthorn, wolfberry, purple potato and other foods to the soup can increase the feeling of fullness and reduce the intake of glutinous rice balls. The diverse foods also make the glutinous rice balls eaten every year no longer monotonous, adding health and festive elements!
4. How to eat dumplings healthier?
(1) Many people say that glutinous rice balls cannot be eaten for breakfast or dinner cannot be eaten. The mother said that the mother said that the mother was right. In fact, under the premise of total energy control, there is no need to worry about when to eat glutinous rice balls in the morning, noon and evening;
(2) Eat while it is hot, chew and swallow slowly. The glutinous rice flour has a soft texture, and lard is liquid at body temperature, which is easy to mix with bile, so it is still not difficult to digest.Therefore, dumplings should be eaten hot. In addition, for people with bad stomachs, should not be too fast when eating dumplings. should chew slowly, chew and then swallow ;
(3) should pay attention to . If you choose glutinous rice balls for a certain meal, you can appropriately reduce the amount of other staple foods . In addition, more and with vegetables, beans and other can greatly reduce the trouble of increasing blood sugar;
tomorrow is the Lantern Festival , and it seems that you have already smelled the glutinous rice balls. If you can pay more attention to the above four things about eating glutinous rice balls and making glutinous rice balls , I believe everyone can enjoy glutinous rice balls safely and healthily in .
This article is a work by nutritionist Zhu Junwei. If you need to reprint it, please contact the author.
Sina Weibo: @Nutritionist Zhu Junwei
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References:
Fan Zhihong. Who can’t eat dumplings [J]. Home Medicine, 2011(2):72-72.
Deng Hongmei. Scientific new way to eat traditional dumplings [J]. China Health Nutrition, 2014(2):72-73.
