the Spring Festival has passed, and the Lantern Festival is coming up again and again. When it comes to eating Yuanxiao and Tangyuan, relevant health advice is also swelling all over the world. Although it's a cliche problem, nutrition experts may give you a better understanding of dumplings.
Tangyuan is a white staple food
simply, tangyuan and lantern are a kind of food based on glutinous rice and sugar. In addition to the white glutinous rice flour with a large amount of starch, there is a lot of sugar in the stuffing. Therefore, judging from its classification, it should be regarded as a staple food. The staple food is rich in carbohydrates, especially starchy foods. This kind of food is made of glutinous rice, and it is a very fine glutinous rice flour. Its fiber is very, very few. It belongs to the pure white staple food, and does not belong to coarse grain.
recommendation 1: if you eat dumplings and yuanxiao, you must reduce the number of staple foods accordingly. Generally speaking, the 3 glutinous rice flour used in the Lantern Festival is equivalent to the rice used in 1 two rice.
Tangyuan oil content high
dumplings and dumplings are not only sugar, but also contain quite a lot of solid fat. Rice and steamed bread are almost fat free, and dumplings are not the same. Fillings contain more oil than sugar. Traditionally, lard is used to make dumpling stuffing. The South uses lard and meat to make salted glutinous rice balls, and lard with various nuts to make sweet dumplings. Later, butter products were developed, but from the perspective of saturated fat, the content was even more than that of lard. In recent years, the new fashion is to use botanical cream, or hydrogenated vegetable oil products instead of butter and lard, but the health effects of this product are much worse than lard and butter.
sesame peanuts, nuts, chocolate and so on are all high fat ingredients. The total amount of fats added to the fillings is quite impressive. At present, the big stuffing soup has the tendency to replace small stuffing, and the solid fat in the stuffing is more than the bean sand, hawthorn and five kernels in the north. In one mouthful, about 1/3 to 1/2 are oil. Eating 3 dumplings is equivalent to eating 1 dishes of fried vegetable oil.
recommendation 2: if you eat dumplings, you must eat less oil on meals or on the same day. Otherwise, too much fat and heat is inevitable. chocolate stuffing is low in nutritional value
there are also some good things in stuffing: sesame seeds, peanuts and nuts, and bean paste. Nuts have high nutritional value, and bean paste contains a lot of protein and minerals. In contrast, chocolate filling has the lowest nutritional value. Among them, cocoa butter and chocolate flavored spices are likely to be placed. The so-called glutinous rice dumpling with cream filling also has similar problems. As for the pork dumplings, there are more oils and fats, but few are recommended.
lantern is more difficult to digest
recommendation 4: if you eat dumplings, it is best to eat hot and harder to digest after cold. Dumplings are soft, eat slowly, avoid scalding, and avoid excessive grease. When you eat yuanxiao, you should chew it carefully so as not to feel sick in your stomach.
sugar free glutinous rice balls are not "sugar free"
many diabetic patients are interested in sugar free dumplings and feel that they can rest assured without sugar. In fact, sugar free does not mean low calorie, nor does it mean hypoglycemia. Because glutinous rice flour in glutinous rice balls can increase blood sugar, even faster than honey, which is almost the same as sugar. Even if there is no sugar, eating it is also not conducive to controlling blood sugar, so diabetic patients should be very careful. Moreover, no sugar in it is not equal to less oil. So much saturated fatty acids and even trans fatty acids are not conducive to controlling blood lipids.
recommendation 5: if you worry about sugar and oil, just eat less. Don't be superstitious about sugar free products. Eat two or three dumplings for a good holiday. In order to control blood sugar and blood fat, it is suitable to use low fat and high fiber food to match it, such as bean food, vegetable food, fungus and algae food, all are good choices.
in addition, when eating Tangyuan, we should reduce the cooking methods, such as cold stir, stew, stir fry and steaming, and try to control the total amount of fat in the day. Braised pork, crisp, fried foods and other large oil products are best eaten in another day. In this way, festival food and healthy life can be enjoyed both.