3 tips for eating banh chung to help limit weight gain

Omitting the fatty meat filling, eating with pickles or pickled onions, eating small pieces and avoiding frying are tips for eating banh chung to help limit weight gain.

Dr. Nguyen Trong Hung, Head of the Department of Adult Nutrition Consultation, National Institute of Nutrition, said that Tet meals cannot lack dishes such as banh chung. However, this dish contains a lot of energy, fat, and sugar, which is not good for health.

Banh chung is made from sticky rice, pork belly, and green beans. Usually, a banh chung is made with 1.5-2 bowls of sticky rice (about 400-500 grams of rice), 100 grams of sticky rice has 344 kcal. Thus, a banh chung contains about 1,500-1,700 kcal, not including fatty meat and green beans.

In terms of nutritional content, 100 g of finished banh chung provides 181 kcal; 4.3 g protein; 4.2 g fat; 31.6 g carbohydrates; 0.6 g fiber; 26 g calcium; 0.94 g iron; 1.4 g zinc.

A medium-sized square banh chung, divided into 8 pieces, provides 204 kcal, 4.7 g protein, 5.6 g fat and 33.9 g carbohydrates. Meanwhile, a bowl of white rice provides about 180-200 kcal.

Experts give instructions on how to eat banh chung to limit weight gain during Tet, as follows:

Remove the fatty meat filling.

For those who are afraid of gaining weight and increasing blood sugar, when eating banh chung, you can remove the fatty meat filling and replace it with beans such as green beans, black beans, and red beans, which are good for overall health. In addition, you should eat less or eat small pieces, and avoid consuming too much fried banh chung. If you are worried about gaining weight when eating banh chung on Tet, you should reduce the amount of rice by one bowl compared to usual.

It is best to calculate the total amount of calories consumed during the day from food. The average adult needs 2,000 calories a day, divided into three meals. During Tet, the need for physical activity is less. For those who do not want to gain weight or maintain weight, they should only eat 80% of the required energy level.

Eat banh chung with pickled cucumber

Pickles and pickled onions stimulate digestion, thus limiting the accumulation of excess fat, while helping the body stay full longer, reducing the need to eat. In addition, when eating banh chung, people need to increase foods rich in fiber and vitamins such as fruits and green vegetables to balance the nutritional ratio and prevent boredom.

In addition, people should not eat at night. To maintain weight effectively, you need to control your diet, you should only eat enough until you no longer feel hungry, not eat too much. In addition, you should eat slowly, chew thoroughly so that your body can feel full and not want to eat more.

Patients with metabolic diseases such as overweight, obesity, history of cardiovascular disease, high blood pressure, dyslipidemia, diabetes... should limit their intake.

Thuy Quynh

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