Fewer rice dumplings, less burden on health
Eat less-Bigger rice dumpling means higher Calorie, so choose medium or small size. Also, it’s better to take it as a meal rather than a snack.
Check the nutrition label and ingredients clearly-As fillings, choose low-fat soy products, mushrooms, chestnuts or lean meats to replace high-fat three-layered meat or pork belly to reduce fat and calorie intake; replace some glutinous rice dumplings with five-grained rice or brown rice to increase fiber Intake.
Less sauce and less burden-Chili sauce, sweet chili sauce, soy sauce paste, etc. that are often used in eating rice dumplings are all sauces with high sodium content. It is recommended not to use sauce or limited use.
-In the other hand, to increase the flavor, eating alkaline rice dumplings often involves sugar, fructose or honey. It is easy for the intake of added sugar to exceed the recommended 10% of total daily calories.
-Especially for patients with chronic diseases such as hypertension, cardiovascular disease, diabetes, etc. It’s better to pay more attention when you eat.
Eat with Vegetable and FruitIf you eat rice dumplings as a regular meal, remember to reduce the amount of staple food, meat and fats in the meal, and match it with more than half a bowl of vegetables and fist-sized fruits. This will not only increase the intake of vitamins, minerals and fiber, but also increase satiety. Drink a glass of milk with a small amount of nuts as a snack between meals to make up for the nutrients you need for a day.
HPA reminded that glutinous rice and high-fat foods will prolong gastrointestinal emptying time, which is likely to cause indigestion such as hyperacidity and bloating. Besides, when eating, it’s better to chew slowly, take in moderate amounts, and adjust the ingredients to make nutrition more balanced.
To learn more, please visit the following websites.
HPA: https://www.hpa.gov.tw/Home/Index.aspx
HPA FB: https://www.facebook.com/hpagov/