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.
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.
[choose plain dumplings with coarse grain noodles]
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.
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.
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.
[choose dumplings or steamed dumplings]
In eating dumplings, the best choice is to eat dumplings or steamed dumplings, avoid eating fried dumplings such as high calorie greasy dumplings.
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.
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.