Eating zongzi on Dragon Boat Festival is a folk custom and elegant taste inherited for thousands of years. However, glutinous rice is sticky and high in calories, which can easily cause gastrointestinal discomfort if eaten improperly. The following are the scientific methods for you to disassemble healthy eating zongzi from the dimensions of selecting zongzi, food intake, collocation and time, so that traditional delicacy and health can have both.
First, choose zongzi according to your physique:Choosing food according to the symptoms is better for health. Glutinous rice features: it is warm and sweet, and people with spleen and stomach deficiency and cold can eat it to warm the middle and replenish qi. However, damp heat constitution and those with weak digestive function need to be cautious, and it is easy to produce phlegm and dampness or block the stomach. Advanced selection of stuffing: healthy and preferred miscellaneous grains Zongzi (oat+red bean+mung bean): the dietary fiber content is increased by 3 times, which delays the rise of blood sugar and is suitable for people who control sugar. Low-sugar red jujube dumplings/red bean paste dumplings: red dates are rich in cyclic adenosine monophosphate, and with low-fat red bean paste, they can replenish qi and blood while reducing sugar load (diabetics are advised to choose the version without added sugar). Low-salt lean meat dumplings: lean pork provides high-quality protein and avoids the high-fat and high-salt trap of pork belly and salted egg yolk. Careful consumption of alkaline rice dumplings: sodium carbonate will stimulate gastric acid secretion, and patients with gastric ulcer are prone to heartburn after eating. Salted egg yolk zongzi: the sodium content of a single salted egg yolk is about 500mg, which is more than 1/4 of the recommended daily sodium intake. People with hypertension need to taste it. Crystal Zongzi: The proportion of glutinous rice flour and white sugar is over 70%, and the GI is as high as 82, which is easy to cause a sudden rise and fall of blood sugar.
Second, the control law:Scientifically and quantitatively determine the standard consumption: adults should eat 1-2 zongzi of medium size (about 150-200g) at a time, and children should halve them to 1/2. It is recommended to eat them in a warm state (the viscosity of cold glutinous rice is increased by 30%, which is more difficult to digest). Special crowd adaptation plan It is recommended for people with diabetes to choose miscellaneous grains zongzi (without sucrose) with low GI vegetables such as celery and bitter gourd. After eating, the amount of staple food will be reduced by 1/3. Old people/children will cook soft and rotten glutinous rice zongzi, cut it into small pieces and chew it for more than 20 times, so as to avoid choking risk. Patients with gastrointestinal diseases will use 1/4 zongzi+1 bowl of millet porridge instead of dinner, and use porridge to protect gastric mucosa.
Third, gold collocation:Dietary fiber combination boxing with balanced nutrition and greasy solution: high-fiber vegetables such as cold-mixed dandelion and stir-fried broccoli (fiber content ≥3g per 100g), or one kiwi fruit (rich in actinidine to promote protease activity) half an hour after a meal. Classic menu: 1 miscellaneous grain dumpling+1 garlic oil wheat dish+1 bowl of red bean and barley porridge, and the dietary fiber intake can reach 1/2 of the daily recommended amount. Fermented teas are preferred for relieving boredom: cooked Pu ‘er and aged oolong tea contain tea polyphenols ≥15%, which can decompose fat particles in zongzi (patients with gastric ulcer are advised to drink warm tea and avoid drinking tea on an empty stomach). Medicinal porridge: Chinese yam lotus seed porridge (Chinese yam strengthens the spleen and lotus seeds nourish the heart), which can not only neutralize the stagnation of glutinous rice, but also protect the spleen and stomach. Warning of diet minefield: avoid high-sugar and high-fat foods such as milk tea and fried spring rolls. This combination will extend the digestive time of the stomach to more than 6 hours.
Fourth, time management:Scientific eating does not hurt the stomach. The best time to eat is breakfast (7:00-9:00) or lunch (11:30-13:30), when the pepsin activity reaches its peak, with 1 egg and 1 cup of soybean milk, protein can wrap glutinous rice to reduce gastric mucosal irritation. During the taboo period, the fasting state is reminded: the pH value of gastric acid is < 2, and glutinous rice is easy to condense into blocks when it meets strong acid, which will induce bloating and stomachache (it is recommended to eat a piece of whole wheat bread to pad the stomach first). 3 hours before going to bed: the emptying speed of zongzi is 2 times slower than that of rice, which is easy to cause food reflux when lying down. It is recommended to walk for 20 minutes after dinner to promote digestion.
Five, storage mystery:Fresh-keeping and heating should pay attention to the principle of ready-made and ready-to-eat: handmade dumplings are recommended to be eaten on the same day, and the shelf life of vacuum-packed dumplings on the market needs to be checked (stored at room temperature for no more than 90 days, and eaten within 2 hours after opening). Short-term storage (1-3 days): sealed, refrigerated at 4℃, boiled and steamed for 12 minutes before eating (to kill listeria). Long-term storage (within one month): sub-package and freeze at-18℃ for a single serving, and thaw completely after reheating to avoid indigestion caused by external heating and internal cooling.
Six, the crowd taboo:Special physique needs to avoid the physical type. Alternatives to the forbidden area: seafood dumplings for patients with high uric acid/gout, vegetarian dumplings with preserved meat (purine content > 150 mg/100 g) and winter melon seaweed soup (promoting uric acid excretion). For those with allergic physique, check the ingredient list in advance, and choose the wisdom of eating dumplings with pure glutinous rice and alkaline water during the Dragon Boat Festival, which is hidden in the philosophy of "restraint" and "balance" Following the cross rule of "choosing coarse grains, controlling the amount, matching vegetables and choosing the time", we can not only taste the dense and mellow glutinous rice, but also protect the lightness and comfort of the stomach. If you have abdominal distension due to careless eating, you can drink tea substitute cooked with 15g of fried malt and 9g of hawthorn to help you get rid of stagnation and enjoy the Dragon Boat Festival.