A nutritionist said that a 30g dumpling on the market has about 70 calories. If you want to eat healthy, you can try homemade dumplings and master the 4 key points, which can be more beneficial to adjust the human intestines and stomach, help digestion, and take care of immunity.

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[Health Channel/Comprehensive Report] Eating "Yuan Bao" during the New Year's festival represents reunion and auspiciousness, but the dumplings sold in the market are not low in calories, and it is easy to eat a lot of fat and burden.

Nutritionist Lin Yuwei said that a 30g dumpling on the market has about 70 calories. If you want to eat healthy, it is recommended to try homemade, and grasp the 4 key points, which can be more beneficial to adjust the human stomach, help digestion, and take care of immunity.

Lin Yuwei pointed out in a Facebook fan page "Lin Yuwei Nutritionist" that commercially available dumplings are not low in calories. A 30g dumpling has 50 to 70 calories. Eating dumplings is also easy to eat a lot of fat and burden.

The filling is the main source of heat for dumplings. Generally, the ingredients for dumpling filling are ground meat, vegetables, seasonings, and spices. If you want to eat healthy, it is recommended to adjust the selection and proportion of ingredients. It is not only healthy, delicious but also nutritious. , and 1 dumpling has only 26 to 53 calories.

Please read on...

4 Keys to Delicious and Healthy Dumplings

1. Use the part with less fat of the pig:

use loin meat as the main meat filling ingredient, the taste is tender and the fat content per 100g is only 5.4g.

If you like chewy meat, the fat content of hind legs is only 4g per 100g, which is also very suitable.

2. Only add an appropriate amount of fat and ground meat to adjust the taste:

In the past, the proportion of fat meat in dumplings on the market accounted for 30% to 40% of all meat fillings. This time, the fat meat was reduced to 20% and 2.5 kg of loin meat (80% of lean meat) was used. ) with half a catty of pork fat (20% fat) to help reduce the intake of saturated fatty acids and reduce the burden on the heart and blood vessels.

3. Increase the amount of water for the minced meat:

Soak scallions and ginger slices in water and knead them to make scallion-ginger water, add 3 kg of minced meat to 180ml of onion-ginger water, and add the minced meat in batches to mix completely and let it absorb. The dumplings don't taste dry and rich in watery soup.

4. Proper amount of sesame oil, natural spices must be added:

it is recommended to reduce the use of sesame oil, which can reduce calorie intake.

This time, the recipe is to add 1 tablespoon of sesame oil to 1 jin of lean meat, and add natural spices (ginger and scallion) to maintain the aroma of the meat filling. In addition, the scallion and ginger are all freshly cut and used to retain more sulfide and ginger. It is more beneficial to adjust the human stomach, help digestion, and take care of immunity.

Lin Yuwei shared that it is recommended to add a little salt (1 teaspoon of salt for 1 catties of meat) to the lean ground meat that has just been bought, and then grind it to make it sticky before starting seasoning and mixing; you can add a little soy sauce and sugar (put 1 catties of meat 1 teaspoon of soy sauce and sugar) to give the meat some color and seasoning; then use an appropriate amount of rice wine to remove the smell of the meat (15ml for 1 catties of meat), or do not add it.

In addition, a higher proportion of vegetables is a good way to increase nutrition and supplement fiber and reduce fat accumulation. After the cabbage is washed and shredded, please use 1 teaspoon of salt to remove the excess water from the cabbage. It is not only crispy, but also can be packed with more vegetables for extra nutrition.

In addition, the average weight of dumplings is 28 to 35g, and the calories are 53 calories for coriander dumplings, 47 calories for leek dumplings, and 26 calories for cabbage dumplings.

Master 3 skimming steps to avoid edema and reduce calories when eating dumplings

Lin Yuwei said that if you don’t have time to make dumplings, but want to eat out to buy dumplings, it is recommended to master 3 tips for healthy eating, which can reduce sodium intake, avoid body edema, and reduce calorie intake.

1. Eat directly without soy sauce, or dip in soy sauce instead of white vinegar:

soy sauce = 2:1, reduce sodium intake to avoid body edema, and also reduce calorie intake.

2. Eat no more than 10 dumplings each time:

Take leek dumplings sold in the market as an example, there are 700 calories in 10 dumplings, which is equivalent to the calories in a bento.

It is very difficult for dumpling lovers to eat only 10 dumplings, but please think about its high calories and a lot of dumpling skin starch, it is better to eat in moderation, if you really want to eat it, please eat it the next day or next meal Eat, reduce eating too many calories at one time, it is better to spread the calories in small meals.

3. Exercising after meals burns excess calories and aids digestion:

Lying down with a full meal consumes less calories, and the gastrointestinal motility is slower. Therefore, it is recommended to get up after meals for a walk or find time for exercise metabolism, so as not to gain weight even after the holiday.

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keywords

  • fiber

  • Dumplings

  • vegetable

  • heat

  • Digestion

  • stuffing

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