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吃水饺会发胖吗?

来源: 日期:2020-07-24

饺子虽然好吃,但也有其不利于健康之处,更是容易长胖的食物之一。一般来说,100克饺子的热量是100克包子热量的2倍,每一百克有240大卡。东北人春节必吃饺子,不同肉馅的饺子热量相差很大。
Although dumplings are delicious, they are not conducive to health, and they are one of the foods easy to gain weight. Generally speaking, the heat of 100g dumplings is twice as much as that of 100g steamed buns, with 240 kcal per 100g. Northeast people must eat dumplings during the Spring Festival. The heat of dumplings with different meat fillings varies greatly.
饺子主要分为饺子皮和饺子馅,为了让馅料吃起来滑软多汁,馅料中往往大量添加肥肉、动物油、植物奶油等。馅料所用肉类至多只有7分瘦,脂肪含量通常会超过40%。即便是低脂肪鱼虾类制成的馅料,也要添加动物油脂改善口感。这便会带来大量的饱和脂肪和热量,不利于身体健康。
Dumplings are mainly divided into dumpling skin and dumpling filling. In order to make the stuffing soft and juicy, fat, animal oil and vegetable cream are often added to the stuffing. The meat used in stuffing is at most 7 minutes lean and usually contains more than 40% fat. Even the stuffing made of low-fat fish and shrimp should be added with animal fat to improve the taste. This will bring a lot of saturated fat and calories, which is not good for your health.
   济南手工水饺批发
【挑选杂粮面的素饺】
[choose plain dumplings with coarse grain noodles]
要达到饺子的真正营养平衡,首先要从原料入手,降低肥肉和动物油的用量,提高蔬菜用量。肉类馅料尽量多的搭配富含膳食纤维和矿物质的蔬菜,同时不妨再加一些富含可溶性纤维的食品,如香菇、木耳、银耳以及其他各种蘑菇,还有海带、裙带菜等藻类。它们可改善口感,帮助减少胆固醇和脂肪的吸收量,控制食用肉馅后血脂的上升。
In order to achieve the true nutritional balance of dumplings, we should start with raw materials, reduce the amount of fat and animal oil, and increase the amount of vegetables. Meat stuffing should be mixed with vegetables rich in dietary fiber and minerals as much as possible. At the same time, food rich in soluble fiber, such as Lentinus edodes, fungus, tremella fuciformis and other mushrooms, as well as kelp, Undaria pinnatifida and other algae. They can improve the taste, help reduce the absorption of cholesterol and fat, and control the rise of blood fat after eating meat stuffing.
竹笋、干菜等也有吸附脂肪的作用。各种豆制品和鱼类也可以入馅,代替一部分肉类,有利于降低脂肪含量。同时还要注意,食用这些馅类食品时不宜再吃高脂肪菜肴,而应搭配清爽的凉拌蔬菜。
Bamboo shoots and dried vegetables can also absorb fat. A variety of bean products and fish can also be filled to replace part of the meat, which is conducive to reducing the fat content. At the same time, it is also important to note that when eating these stuffing foods, it is not suitable to eat high-fat dishes, but to match with fresh cold vegetables.
相比之下,蛋类和蔬菜为主料的素馅较为健康,其中的油脂来自于植物油,蔬菜的比例也比较大。由于蛋中含磷较多,这类馅料应当注意配合富含钙、钾和镁的绿叶蔬菜,以及虾皮、海藻等原料,以促进酸碱平衡。而粉丝之类纯淀粉材料营养价值低,不应作为馅料的主要原料。
In contrast, the vegetable stuffing with eggs and vegetables as the main ingredients is more healthy, and the oil comes from vegetable oil, and the proportion of vegetables is also relatively large. Due to the high phosphorus content in eggs, this kind of stuffing should be combined with green leafy vegetables rich in calcium, potassium and magnesium, as well as raw materials such as shrimp skin and seaweed to promote acid-base balance. However, pure starch such as vermicelli has low nutritional value and should not be used as the main raw material of stuffing.
【选择水饺或蒸饺】
[choose dumplings or steamed dumplings]
在食用饺子是,更好选择吃水饺或者蒸饺,避免食用煎饺这一类高热量油腻的饺子。
In eating dumplings, the best choice is to eat dumplings or steamed dumplings, avoid eating fried dumplings such as high calorie greasy dumplings.
饺子的烹调方法,主要是煮、蒸、烙、煎、炸和烤等。馅料中蔬菜较多、肉类很少的饺子容易“散”,其中水分含量高,煮食则营养素损失大,口感也差一些,可以考虑水煎、蒸等方法;而肉类较多的饺子适合用来煮食、蒸食,尽量少用油煎、炸等烹调法,避免额外增加脂肪。饺子和杂粮粥、炒蔬菜或凉拌菜相搭配,就可以更好地达到营养平衡。饺子皮不易消化,胃肠道吸收有障碍的人不宜过多食用。
The cooking methods of dumplings are mainly boiling, steaming, frying, frying and baking. Dumplings with more vegetables and less meat in the stuffing are easy to "scatter", which has high moisture content, high nutrient loss and poor taste. Therefore, water frying and steaming can be considered; while dumplings with more meat are suitable for cooking and steaming, and cooking methods such as frying and frying should be avoided to increase fat. If dumplings are combined with congee, fried vegetables or cold dishes, the nutritional balance can be better achieved. Dumpling skin is not easy to digest, gastrointestinal absorption disorders should not be too much to eat.
要避免勾芡或加面糊做成浓汤状。尽可能采用无油或低油烹调。煮汤采用清汤或煮好冷却去除上面浮油的高汤。调味料应采用天然来源,如:蒜头、辣椒、姜、葱、五香、八角、工研醋、咖哩。水饺应将皮戳破让汤汁流出后再吃。汤面尽量不要加入太多料,尤其是排骨或其它肉类,以蔬菜汤为,且同时可避免吃青菜过水的麻烦。
Do not thicken or thicken with batter. Use oil-free or low oil cooking as much as possible. Make soup with clear or boiled soup to remove the floating oil. Seasoning should be from natural sources, such as garlic, pepper, ginger, green onion, spiced, star anise, Gongyan vinegar, curry. Dumplings should be skin pricked to let the juice flow out before eating. Try not to add too many ingredients, especially spareribs or other meat. Vegetable soup is the best, and can avoid the trouble of eating vegetables.
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