Fifteenth day of the first month to play a riddle
Enigma:
"White sugar plums are really strange,
There is no core and no skin,
The fifteenth day of the first month is sold along the street,
No one mentions it after the first month."
The mystery is - Lantern (Tang Yuan).
It is the protagonist of the lantern festival table every year, and today we will talk about it.
Whether it is the Lantern in the north or the tangyuan in the south, there is not much difference in raw materials, which are made of glutinous rice flour and various fillings. Traditional black sesame, hawthorn, chocolate, etc. are small editors I from snacks to large tastes, in recent years with the development of the food industry, new fillings emerge in an endless stream, such as fruit fillings, flower fillings, coarse grain fillings and so on.
The little Lantern/ Tangyuan contains a lot of energy, so look at the nutrition facts table when choosing
If you have just gone through the baptism of big fish and big meat during the Spring Festival, and then eat a few meals of tangyuan on the fifteenth day of the first month, then your scale will definitely bring you unexpected "surprises". Taking the traditional cocoa Lantern as an example, if you eat a bowl of 4 Lanterns (weighing about 100 grams), the energy intake is close to 1200 kJ, which is equivalent to eating two bowls of rice! OMG！
(Coco Lantern)
Peanuts, eight treasures, and walnut dumplings with nut kernels provide more fat while providing deliciousness. Careful friends can take a look at the nutritional composition list of this black sesame walnut dumpling: 100 kerry has 19 grams of fat, and the fat content is really not low at all.
(Black sesame walnut dumplings)
The new "net red" fruit dumplings and fresh meat dumplings are sought after by many young people, the energy of the two tangyuan is not very high compared to other flavors, eating 100 grams (about 5) intake of 900-1100 kJ energy, equivalent to half a Big Mac burger. However, some brands of fresh meat dumplings have a high content of edible salt, so be sure to polish your eyes and take a good look at the sodium content in the nutrition facts table.
Can diabetics eat sugar-free Lantern/Tangyuan with confidence? No!
Through the ingredient list, it can be found that most of the sugar-free Lantern and Tangyuan are replaced with xylitol, although the sugar content is zero in the nutrition ingredient list, but the energy and fat of the sugar-free Lantern/ Tangyuan are comparable to those of ordinary Lantern/ Tangyuan. Moreover, the main raw material of Lantern and Tangyuan is glutinous rice flour, and glutinous rice belongs to high GI (glycemic index) food, so diabetics should also eat sugar-free tangyuan in a limited amount to replace some staple foods.
(Ordinary black sesame dumplings)
(Sugar-free black sesame dumplings)
(Comparison of the main nutrients of the two kinds of tangyuan)
How to eat the Lantern to be healthy? Here are three tips for you
1. Food safety should be kept in mind
Go to a regular supermarket or store to buy Lantern or Tangyuan. After prepacking lanterns or tangyuan after buying home, pay attention to the cleaning of the outer packaging and disinfect if necessary. Raw Lantern / Tangyuan should be placed in the refrigerator for freezing /refrigeration, partitioned storage, raw and cooked separately. Lantern / Tangyuan must be heated and cooked thoroughly, at the same time how much should be eaten to do how much, if there is leftover, should be refrigerated at low temperature, and eaten as soon as possible, before eating again to fully heat.
2. Reduce staple food intake
Since the calories of Lantern and Tangyuan are relatively high, try to reduce the amount of other staple foods. At the same time, it is recommended to choose whole grains or mixed beans as the staple food of this meal, accompanied by some cold dishes or fruits. Because glutinous rice flour is a refined grain, the dietary fiber and B vitamins are seriously lost, whole grains and miscellaneous beans are rich in B vitamins, vegetables and fruits are rich in dietary fiber, which can contribute to food diversity and nutritional balance.
For example, Bob eats a bowl of white rice per meal. If you eat a bowl of Lantern today, the staple food can be reduced to 1/3 bowl of mixed bean rice or a small piece of sweet potato, accompanied by a serving of celery tofu bamboo.
3. Choose the best way to cook
Now many people like to fry tangyuan, no doubt on the basis of tangyuan has added oil and energy. Therefore, tangyuan is still recommended for boiling. In addition, Lantern / Tangyuan mainly provides carbohydrates, and is not recommended as the preferred snack or additional meal.
Although the tangyuan is good, don't be greedy
Happy Lantern Festival
The image comes from the Internet
Contributed by: Tu Ruiying and Zhao Yao, Food and Health Institute of the Municipal Center for Disease Control and Prevention
Edit: SUKI