【三高都可以健康咁食糭！】端午節快到，大家少不免會應節吃一下糉子。傳統糉子雖然香口美味，但一般熱量都偏高，而且加入油脂和鈉含量高的食材，令有三高人士對它又愛又恨。其實只要選擇適當的材料和份量，三高人士都可以選擇到健康的糉！
糉子一般由糯米製造，其粘性特質令它的升糖指數較一般白飯更高。有高血糖問題的人應該盡量選擇混合了其他穀麥成份的糉，減少糯米的比例。而食用時亦應該避免沾糖或蜜糖。
另外若自己製作糉子的話，亦可以用其他食材代替高脂高鈉食材如咸蛋黃，五花肉等等，盡量減少過多脂肪和鈉的吸收，同時保留傳統糉子的外型和口感。
下一篇將會為大家搜羅現在市面上較健康的糉類選擇，讓大家食得安心。
營養師提提你： 糉子的熱量始終偏高，無論有沒有三高的煩惱，都不應該把糉子當成小食，而應該用它代替其中一餐的主食，每天最多只吃一個。老生常談：少食多滋味，多吃壞肚皮啊！
想了解更多飲食資訊健康飲食及養生資訊，記得追蹤我們的專頁，快點click入我們的網站了解更多!如有任何疑問，歡迎留言給我們。
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[3-highs can have rice dumplings!] It is normal to have rice dumplings at the Dragon Boat Festival. 3-highs patients often have a love-hate relationship with rice dumplings as they are delicious, but generally high in calories and made up of a lot of high-fat and sodium ingredients. In fact, with the right ingredients and amount of consumption, 3-highs patients can still consume rice dumplings that do less harm to their health!
Rice dumplings are generally made of glutinous rice which is sticky and has a higher glycemic index than white rice. People with hyperglycemia should choose rice dumplings that are mixed with other grains and wheat ingredients to reduce the proportion of glutinous rice, and avoid dipping sugar or honey.
When making rice dumplings, it is also recommended to use other ingredients to replace high-fat and high-sodium ingredients such as salted egg yolks, pork belly, etc., to minimize the absorption of excessive fat and sodium, while retaining the appearance and taste of traditional rice dumplings.
In the coming post, healthier rice dumpling options on the market will be introduced! Stay tuned!
Friendly reminder: The calories of rice dumplings are high. No matter if you have 3-highs or not, they should not be treated as snacks. Instead, it should replace the starch in one of your daily meals. Eat only one rice dumpling a day at most. Do not over treat yourself!
Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.
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