Three tips to control weight when eating rice dumplings at Dragon Boat Festival
During the Dragon Boat Festival, tasting various kinds of rice dumplings is an indispensable part of the festivities. However, the high oil and calorie content of the fillings in the rice dumplings, together with the glutinous rice, which is prone to absorbing oil, makes each rice dumplingcalorific valueIf you don't pay attention to the 500 calories, your weight may soar without you even realising it. Nutritionist Chen Xu Xun pointed out that as long as you master the threePrinciples of oil dumpingThe public may not be aware that the three layers of meat are not the only fillings with high calorie content in rice dumplings, so they can enjoy the delicious flavour of rice dumplings while significantly reducing their calorie burden.
Glutinous rice absorbs oil and becomes a calorie killer, these fillings are also at risk
Why are rice dumplings so calorific? Take the northern rice dumplings as an example, the stir-fried salted egg yolks, triple-layered pork and mushrooms are all in themselvesHigh calorie fillingWhat's more, the texture of the rice in the northern rice dumplings comes from the glutinous rice that has been stir-fried over high heat and fat, and the starch adsorbs a lot of the fat and then goes down, so the amount of calories that would have been in a bowl of rice is instantly doubled, so you have to be extra careful. Southern rice dumplings are often made by steaming, relatively light, but it is still necessary to pay attention to peanuts (or peanut flour) and other ingredients with high fat content, as well as with the consumption of dipping sauces, to avoid additional intake of excessive calories. For those who choose vegetarian rice dumplings, they should be wary of highly processed meat substitutes such as vegetarian meat and vegetarian ham, which are usually high in sodium content and can easily increase the body's burden, cause oedema, or even lead to electrolyte imbalance.
What should we do if we want to eat rice dumplings during the festive season but don't want to gain weight? Nutritionist Chen Xu Xun suggested the following three practical principles:
Principle 1: Homemade multigrain high-fibre stuffing cuts calories in half and helps bowel movement.
Traditional rice dumplings are mainly made of starch, fat and meat, and generally lack vegetables and fibre. In this regard, it is recommended to halve the amount of glutinous rice and replace it with millet, oats, quinoa, brown rice and other miscellaneous grains; for fillings, choose fibre-rich ingredients such as shredded bamboo shoots, abalone mushrooms and shredded carrots, or, if you prefer a chewy texture, add low-calorie ingredients such as konjac, or use low-calorie konjac rice directly to further reduce the amount of starch and the total amount of calories. In this way, not only can the dietary fibre content be increased by 2 to 3 times, effectively promoting gastrointestinal peristalsis, but also improving the indigestible shortcomings of glutinous rice in traditional rice dumplings, making them suitable for both young and old.
Principle 2: Limit the amount of sweet dumplings and alkaline dumplings, and reduce the amount of sauce to keep away from hidden calories.
Although sweet dumplings and alkaline dumplings have fewer calories per unit than salty dumplings, there are still 100 to 200 calories per 100 grams (excluding dipping sauces and syrups); if they are combined with dipping sauces or syrups made from refined sugar such as granulated sugar and honey, these "hidden calories" can easily cause weight to go out of control again. Nutritionists suggest that sweet rice dumplings and alkaline rice dumplings should be "limited daily intake", and at the same time, part of the meal should be deducted, which is the best strategy to avoid excessive calorie intake.
Principle 3: Eat the soup first, eat the vegetables first, and then eat the rice dumplings last.
30 minutes before eating rice dumplings, you can eat some kiwi fruit, pineapple and other fruits that help digestion; eating, it is necessary to grasp the "first soup -> eat half a bowl of vegetables -> last eat rice dumplings" order, with the above two principles, it will be able to let the whole family in the enjoyment of the Dragon Boat Festival food at the same time, do not have to worry about the increase in body weight.
In addition, the nutritionist especially reminded, suffering from peptic ulcer, reflux oesophagitis, gallstones, gastrointestinal digestive function of the population, as well as high blood sugar, high blood fat, high blood pressure and other chronic diseases, as well as slower digestion of the elders, consumption of rice dumplings should be as far as possible to choose in the daytime, after dinner to avoid eating; and at the same time, to control the consumption of portions, chewing and swallowing, tasted to reduce the burden on the body.
