The winter solstice must eat dumplings according to traditional customs. Dumplings are rich in nutrition and meet the requirements of a balanced diet. The following Xiao Bian told us how to eat dumplings to be nutritional and healthy.

Dumpling nutrition to perfect match

Chinese people like to eat stuffed foods, which have led to the world-famous dumplings, buns, pies, dishes, spring rolls, Shaomai and countless delicious food. In spite of the different forms, there is a commonality in terms of content – ​​using starchy foods and other foods to create “one meal full” foods that can replace meals. The filling stuff is also varied, almost no stuffing.

Stuffed food nutrition balance

There are both food and meat and vegetables in the stuffing food, and the nutrients are more comprehensive. Children do not eat carrots, the elderly can easily plug the vegetables, can use the stuffing skillfully hidden up, people unknowingly eat it. At the same time, seven kinds of raw materials can be added to a filling, and the combination of various food ingredients can be easily achieved, which is much more convenient than cooking with a variety of ingredients.

Regardless of dumplings or dumplings, there are only a few common fillings, of which animal origin is pork, beef and mutton, eggs, and shrimp; vegetative sources are leeks, cabbage, celery, fennel, and carrots. The nutritional value of these raw materials is very high, and mutual coordination is also beneficial to nutritional balance. However, in reality, in order to make the fillings fragrant and delicious, producers always put more meat and less vegetables to avoid feeling too "woody". At the same time, in the production of vegetable raw materials, traditionally it is necessary to squeeze vegetable juices, which will cause serious losses of soluble vitamins, potassium, and other nutrients.

Put less fat and put more food

According to the principle of dietary acid-base balance, "acidic" meat and white flour should be balanced with "alkaline" vegetable ingredients. For example, when making fillings, a combination of meat with three uncured vegetable raw materials can give a more reasonable combination. However, in reality, the amount of meat and vegetables is often quite the same, even more meat than vegetables. In the "San Xian stuffing" combination, the vegetables in the raw materials are even less pitiful.

In addition, fat, animal oil, vegetable butter, etc. are often added to the filling in large quantities in order to make the filling sleek and juicy. The meat used for fillings is only 7 points thin at most, and the fat content is usually more than 40%. Even fillings made of low-fat fish and shrimps have animal fats added to improve their taste. This will bring a lot of saturated fat and calories, which is detrimental to the health of consumers.

To achieve the true nutritional balance of stuffed foods, we must start with raw materials, reduce the amount of fat and animal oil, and increase the amount of vegetables.

Meat fillings should be matched with vegetables rich in dietary fiber and minerals. At the same time, foods rich in soluble fiber, such as shiitake mushrooms, fungus, white fungus, and other mushrooms, as well as kelp, wakame, etc., may be added. . They can improve the taste, help reduce the absorption of cholesterol and fat, and control the rise of blood lipids after eating meat. Bamboo shoots, dried vegetables, etc. also have the effect of adsorbing fat. Various soy products and fish can also be stuffed in place of a portion of meat to help reduce fat content. At the same time, it should be noted that when eating these stuffed foods, it is not advisable to eat high-fat dishes, but should be accompanied by refreshing cold vegetables.

In contrast, egg and vegetable-based fillings are healthier, with oils derived from vegetable oils and vegetables. Because eggs contain more phosphorus, such fillings should be taken care of with green leafy vegetables rich in calcium, potassium, and magnesium, as well as raw materials such as shrimp and seaweed to promote acid-base balance. The pure starch material such as vermicelli has low nutritional value and should not be used as the main raw material for fillings.

In terms of cooking methods, foods with more vegetables and less meat have a high moisture content and are easy to “disperse”. Cooking consumes a large amount of nutrients and tastes worse. You can consider decoction and steaming; meats More stuffed foods are suitable for cooking, steaming, and less fried, fried and other cooking methods to avoid additional fat.

Thin skin dumplings are not balanced nutrition

Dumpling dumplings have their own habits, but most people think that thin dumplings are good, but they are not. In the dietary structure, cereals should be the main ingredient. Dumplings have too thin skin and consume too much meat and vegetables, which is not conducive to balanced nutrition. Dumpling skin can not be too thick, because the thick skin is not easy to cook, the taste will be slightly worse, but stuffing the filling is also not desirable.

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