Zongzi is high in calories. If you eat one, you will meet the standard; if you eat two, you will exceed the standard. ? Remarks of the National Health Department of Zongzi: The figures in the chart are rounded 1. The heat of zongzi is mainly provided by the product label. 2. Two zongzi a day refers to the extra intake besides the main meal. 3. For static workers with a normal weight of 60 kg, it is suggested that the daily calorie intake is 1800 calories, and the daily recommended total fat intake is 60 grams (less than 30% of the total calorie intake); The recommended daily upper limit of saturated fat intake is 20g (less than10% of total calorie intake); The recommended daily limit of sodium intake is 2400 mg (about 6 grams of salt). 4. Estimated average riding speed 10 km/h (60 kg? Exercise for 30 minutes consumes about 120 calories). 5. The walking speed is estimated to be 4 km/h (60 kg? Exercise for 30 minutes consumes about 105 calories). 6. Jogging is estimated at 8 km/h (60 kg? Exercise for 30 minutes consumes about 246 calories). 7. The speed of the dragon boat race is estimated to be 1.2km/h (taking a 60kg person as an example, 30 minutes of exercise consumes about 372 calories). The heat consumption of the dragon boat race is calculated with reference to the data of weight per kilogram per hour 12.4 calories in the rowing race of the Sports Department of the Ministry of Education? . For the calculation of daily calories, please visit the obesity prevention website of the Ministry of Health and Welfare of the National Health Service.
The heat and exercise of zongzi are not only more dangerous to meat zongzi, but also to other kinds of zongzi. For example, some vegetarian zongzi have high-calorie ingredients, such as vegetarian meat, vegetarian ham, peanuts, etc., and the calories are close to 700 calories. Or the cooking method is too greasy, and sweet zongzi, such as ice zongzi, has a high heat density, about100g.
Adhere to the Four Principles: Eat Zongzi healthily without losing weight. If you want to eat Zongzi without losing weight and eat healthier during the Dragon Boat Festival, Wang Yingwei, director of the National Medical Service System, suggested that people should master the four principles: "choose carefully the ingredients", "use less sauce", "eat in a balanced way" and "walk more outdoors". Principle 1: Carefully select ingredients, low in oil, low in salt, high in fiber and low in sugar: It is suggested that people should follow the principle of low in oil and low in salt when making or selecting zongzi, and try to avoid choosing high-calorie and high-fat ingredients and replace them with low-calorie and low-oil and high-fiber ingredients. For example, glutinous rice can be replaced by whole grain roots such as purple rice, coix seed, oats and red quinoa, and lean meat can also be used. In order to reduce calorie and fat intake, lotus seeds and beans can be used instead of high-fat peanuts, or low-calorie and high-fiber ingredients such as mushrooms and bamboo shoots can be used to reduce calorie intake and delay the rise of blood sugar. For glutinous rice balls, whole grain roots such as taro and sweet potato can be selected as substitutes to reduce the use of refined sugar. Principle 2: Use less dipping sauce, and the original flavor of zongzi is not excessive in sodium and sugar: People often eat zongzi with high sodium content, such as tomato sauce, sweet and spicy sauce or soy sauce, and the sodium content is about 65,438+065,438+065,438+0,65,438+096 and 405 mg respectively. However, Zongzi itself is being cooked. It is easy to exceed the recommended daily intake in one day (the recommended daily intake of sodium for healthy people is 2400 mg, which is about 6 grams of salt). Long-term high sodium intake may increase the risk of hypertension and cardiovascular disease. In addition, refined sugar, such as sugar and fructose, is often mixed in alkaline zongzi, and excess calories are often ingested unconsciously. Therefore, it is suggested that people taste the original flavor of zongzi when eating it, and try to reduce the sauce as much as possible, so as to avoid excessive intake of sodium and sugar to cause extra burden to the body. Principle 3: Balanced diet, balanced consumption of six kinds of food: traditional zongzi is mainly glutinous rice, which belongs to whole grain roots in food classification. The weight of traditional meat zongzi (weight180-200g) is equivalent to a bowl of 6 minutes full. When enjoying zongzi, don't forget the concept of balanced diet, and appropriately reduce the whole grain roots (such as rice and noodles) in other meals. In addition, remember to supplement more fruits and vegetables, and eat 3 servings of vegetables (1 serving of vegetables is about half a bowl after cooking) and (2 servings of fruits 1 serving of fruits is about 1 fist or 1 bowl) every day to achieve a healthy and balanced diet of 5 fruits and vegetables. Principle 4: Take more outdoor sports and keep healthy * * *: It is suggested that people can take their families out for more activities during the rare continuous holidays. Besides watching the dragon boat races held in various counties and cities on the riverbank, they might as well take advantage of nearby community parks, hiking trails, hiking trails and bicycle lanes to walk or ride bicycles, get close to nature and exercise their bones and muscles, which can not only enhance the affection between families, but also reduce the excess calories consumed during holiday dinners and keep healthy.