Nutritionist advises eating no more than one traditional Zongzi per day
Hızlı Bakış
- As the Dragon Boat Festival approaches, a nutritionist advises consuming no more than one traditional Zongzi per day due to their high calorie, fat, and sodium content.
- For individuals with chronic conditions like hypertension or diabetes, opting for healthier versions or pairing Zongzi with vegetables is recommended.
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The Dragon Boat Festival is approaching, a time when people traditionally eat Zongzi. Traditional Zongzi are made with glutinous rice, pork, salted egg yolk, chestnuts, and peanuts, making them high in fat, calories, and sodium, and also high glycemic index foods.
端午佳節將至，民眾不免俗吃粽子增添節慶氣氛，衛生福利部南投醫院建議民眾1天以吃1顆粽子為原則，因為1顆傳統肉粽熱量約400至700大卡，以60公斤成年人為例，若額外食用2顆肉粽，約需游泳2.5小時、有氧運動4.5小時或步行7.5小時，才能消耗多餘熱量。
南投醫院營養師陳佳祺表示，不論是南部粽、北部粽、潮州粽、鹼粽或客家粽，各具特色風味，承載著許多人對家鄉與節慶的美好回憶，惟傳統粽子多以糯米搭配五花肉、鹹蛋黃、栗子及花生等食材製成，屬於高油脂、高熱量及高鈉食品，也是高升糖指數（GI）食物。高血壓、糖尿病、高血脂、肥胖或腸胃功能較差的民眾，若攝取過量，容易出現消化不良、血糖波動及血壓升高等問題。
陳佳祺建議民眾每日以吃1顆粽子為原則，並搭配約100公克青菜，或絲瓜湯、竹筍湯等當季蔬菜湯品，不僅能增加膳食纖維攝取與飽足感，也有助於促進腸胃蠕動，降低脹氣及消化不良的風險，且避免再添加醬料或花生粉等佐料，以免攝取過多糖分、油脂及鈉，增加身體負擔。
傳統粽子屬於高油脂、高熱量食品，攝取過量易現消化不良及血糖升高。（南投醫院提供）
此外，也建議有三高民眾可選擇以白米、糙米、黑米、紫米、藜麥、蒟蒻米或花椰菜米取代部分糯米製作的粽子，並優先挑選符合少油、少鹽、少糖、多纖維的健康粽品，例如五穀雜糧粽、藜麥養生粽、寒天水果粽、高鈣雪花粽及花椰菜米粽等，讓自己在享受節慶美食的同時，也能兼顧營養與健康。
Açık Sorular
- What is the exact calorie count for each type of Zongzi mentioned?
- What are the specific health risks associated with each ingredient in traditional Zongzi?
- Are there any specific portion sizes recommended for individuals with different health conditions?
- What are the recommended exercise durations for other common festival foods?
