Every year during the Dragon Boat Festival, all kinds of zongzi attract people's attention, meat filling, bean paste filling, jujube filling, chestnut filling, egg yolk filling, each of which is mouth-watering, I really want to feast!
However, most of the zongzi are made of glutinous rice, due to the high glycemic index of glutinous rice, it is easy to cause blood sugar to rise, once sugar friends eat it improperly, it will cause blood sugar to rise rapidly and aggravate their own condition. Therefore, if the sugar friend has unstable blood sugar recently, it is not recommended to consume zongzi.
Zongzi doesn't look big, and the calories are not small. A 150-gram salted meat dumpling also has about 300 kilocalories, which is equivalent to the calories of two bowls of rice.
If you are a sugar friend with stable blood sugar and want to eat zongzi, you should also pay attention to the following matters.
1. Control the amount of consumption.
The glycemic index of the vast majority of zongzi exceeds that of white sugar, and diabetics should eat zongzi to stop at a shallow taste, a mini small zongzi, or a large zongzi, eat one-third of it. I can't eat more!
2. Be selective.
Zongzi often adds red dates, candied dates, bean paste and other ingredients, plus glutinous rice itself has a high sugar content, after eating, due to the lack of insulin secretion in diabetic patients, it is easy to cause the blood sugar of sugar friends to rise rapidly.
Sugar friends should try not to choose sweet zongzi such as bean paste dumplings and jujube paste dumplings, nor do they recommend greasy salty zongzi such as meat dumplings (unless they are lean meat-based), egg yolk dumplings, etc., and you can choose zongzi made of grains.
3. Replace some staple foods.
Zongzi is rich in carbohydrates and belongs to the staple food of grains. If you eat zongzi, you must reduce the intake of staple foods, first, to avoid excessive blood sugar, and second, to avoid excess energy and obesity.
In particular, it should be reminded that the glutinous rice will be squeezed when wrapping zongzi, so the density of zongzi is larger. A medium-sized zongzi is equivalent to 1 2 bowls of rice, so many people think that zongzi is easy to hold after eating.
4. Try to eat it hot.
For sugar lovers with indigestion, it is best to eat freshly made hot zongzi. Avoid eating cold rice dumplings and greasy meat rice dumplings.
Zongzi is best eaten in breakfast and lunch. 2 to 3 hours before bedtime is not suitable for additional meals, which is easy to bring a burden to the gastrointestinal tract.
Fifth, reasonable collocation.
Zongzi is made of glutinous rice, and the characteristics of glutinous rice ingredients are that the blood sugar peak after a meal is particularly large, and the blood sugar before the next meal drops sharply, once you are hungry, you will feel hungry very strongly. Therefore, when eating zongzi, it is advisable to eat some fresh green leafy vegetables first. Studies have found that eating plenty of vegetables before eating staple foods significantly reduces the postprandial glycemic response.
Here, we should also beware of sugar-free rice dumplings or grain dumplings, although sugar-free rice dumplings are not added with sucrose or grains, but glutinous rice or grains themselves will still be broken down into glucose after digestion.
Therefore, just because there is no sugar or the word five grains, you can't relax your vigilance against it and eat it openly, and you must control the amount.
In any case, there should be a peaceful and happy atmosphere during the festival, and there should be no blood sugar spikes or gastrointestinal discomfort caused by gluttony, but there is no need to treat zongzi as a forbidden item to affect the mood.
The doctor concluded: Choose rationally, eat reasonably, and sugar friends can also enjoy the deliciousness and happiness brought by zongzi during the Dragon Boat Festival.