During the Lunar New Year, every household prepares cakes and snacks for the New Year. However, most of the New Year cakes contain high sugar, high fat, and even high salt. If you eat too much, it will bring different health risks.
A registered dietitian reminds that among many pastries, coconut milk rice cakes and golden cakes made with coconut milk have high calories, and the amount of saturated fat in them is particularly high. Excessive consumption will increase the level of bad cholesterol, so it is recommended to eat them in moderation; while cooking When cooking, you can use an oil spray pot or oil sweep to avoid excess oil, or use butter paper to spread on the surface of the wok to fry the pastry, which not only reduces the chance of sticking to the pan, but also directly reduces the added oil.
Registered dietitians remind the public to minimize consumption of calorie-containing or other high-sugar beverages during the New Year, and also consider eating more high-fiber foods to increase satiety and stabilize blood sugar. Helps increase calorie consumption.
Coconut milk rice cakes and golden cakes made of coconut milk in Chinese New Year cakes are high in calories and especially high in saturated fat. Excessive consumption will increase the level of bad cholesterol and affect cardiovascular health.
(File photo/photo by Zhu Runfu)
Nutritionist: Most Chinese New Year cakes are high in sugar, fat, and even high in salt
Every New Year, many families will eat cakes to celebrate the festival, and some people will "pastry as a meal", but Chen Ruiting, a registered dietitian at the Christian United Nethersole Social Health Service, said that although the cake recipes or ingredients of major manufacturers may vary. There are differences, but most Chinese New Year cakes contain high sugar, high fat, and even high salt. If you eat too much, it will bring different health risks.
Absolutely not (New Year) cakes as meals.
Chen Ruiting, Registered Dietitian, United Christian Nethersole Community Health Service
Coconut rice cake and golden cake are the most "evil"
Eating two rice cakes takes 45 minutes to burn calories
However, the most "evil" pastries are coconut rice cakes and golden cakes made with coconut milk.
She explained that the saturated fat content of related cakes is high, and eating too much will increase the level of bad cholesterol and affect cardiovascular health.
In addition to fat, the sugar content is also very high. Two pieces of rice cakes (100 grams) about the size of a poker box have nearly 300 calories, which is equivalent to running for about 45 minutes for an adult to consume calories; and the sugar content is also about 15 to 43 grams, based on the World Health Organization’s recommendation that the daily intake of free sugars should be less than 50 grams. Eating this amount of rice cakes already accounts for at least 30% of the upper limit.
The sodium content of two pieces of taro cake is equivalent to one-fifth of the daily intake limit
As for the salty Chinese New Year cakes, because salty cakes often use some high-sodium and high-fat ingredients, such as sausages and bacon, etc., the saturated fat and sodium content are generally high, and oil is added in the process of making salty cakes, so It is not advisable to overeat.
Among them, taro cakes also have a lot of calories. Two pieces of taro cakes, which are about the size of a poker box, contain nearly 400 mg of sodium, accounting for one-fifth of the daily recommended intake limit.
Spray the oil on the oil spray pot and drop it easily Hand clean the wok to reduce oil or use butter paper to spread the wok noodles and fry cakes
In addition to the pastry itself, how it is cooked also affects its calories.
Chen Ruiting said that steaming is the healthiest method. Taking radish cake as an example, steaming has nearly 30% less calories and 40% less fat than boiling.
If you insist on frying cakes, you can also use an easy-clean wok when cooking. To reduce oil consumption, you can use an oil sprayer or oil brush to avoid excess oil, or spread butter paper on the surface of the wok to fry cakes, which can reduce stickiness. The opportunity of the pot can also directly reduce the added oil.
Xiaokou jujube and Youjiao have been fried and eaten like drinking oil
In addition to eating cakes during the New Year, many people will eat New Year snacks when visiting the New Year, such as smiling jujubes, pistachios and melon seeds.
Chen Ruiting reminded that Xiaokou jujube and crispy/oily horns have been fried, so their fat and saturated fat will be high. There are 20 grams of saturated fat per 100 grams of Xiaokou jujube.
On the contrary, pistachios and melon seeds are relatively healthy, but you should also pay attention to the portion size. Don’t think that melon seeds are nuts and you can eat them freely. It is best not to eat more than one palm to avoid excessive intake of calories.
She added that, except for deep-fried no added salt and candy kernels, no added candies such as dried apples, dried apricots, low-sugar rice and plain popcorn, etc., are all healthier snacks, and if there is an independent package, it can be conveniently controlled appetite.
Reduce the consumption of high-sugar beverages such as soda, and choose Luo Han Guo as sweet as water
Chen Ruiting also reminded the public to minimize consumption of calorie-containing or other high-sugar beverages during the New Year, such as soft drinks, packaged lemon tea, cocoa drinks, and sugary fruit juices. Sugar soda to reduce extra caloric absorption.
In addition, she also suggested that you can consider eating more high-fiber foods to increase the feeling of fullness and stabilize blood sugar. Increasing the amount of activity, walking and exercising more can also help increase calorie consumption.
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