19/06/2026
端午節安康!
粽有你鼓勵
粽是快樂，粽是幸福
粽是健康，粽是平安
粽是好運，粽是知足
端午節必食粽子，但好多人食完先發現熱量超標、滯脹、水腫！今日同大家分享幾個實用飲食技巧，鍾意食粽都可以食得健康唔增重。
Violet的5大健康食粽守則
1. 控制份量，一次最多半隻
糯米屬精製澱粉，升糖指數高，一餐當主食，唔好當零食加餐；一日上限1隻，分開兩次食。
2. 揀粽優先低脂少糖款
避開雙黃、五花肥肉、豆沙蓮蓉甜糉；可揀少肉、淡味鹼水粽，減少油脂同添加糖。
3. 搭配高纖蔬菜，唔好配汽水/糖水
食粽同時配灼青菜、青瓜、番茄；飲品揀無糖茶、檸檬水，千祈唔好搭冬瓜茶、凍奶茶、汽水，雙重增加熱量。
4. 調整當日其他澱粉
食咗粽，當日飯、麵、麵包、薯仔全部減量甚至唔好食，避免碳水過剩囤脂肪。
5. 午間食用，留時間消化
糯米難消化，盡量中午食；夜晚新陳代謝變慢，容易滯漲、脂肪囤積，飯後散步半小時促進消化。
額外提醒
糯米容易胃脹、消化不良人士不宜一次食太多；糖尿、三高、腎病、痛風、減重人士嚴格控制份量。
節日唔需要完全戒口，識得揀、識得控制，開心食粽都可以維持健康體態～
祝大家端午安康！
#端午節安康 #粽 #糉 #食得健康 #健康飲食
Glutinous rice dumplings/Zongzi is a must-have treat during the Dragon Boat Festival, yet many people end up consuming excess calories, suffering from bloating and water retention after eating them! Today I will share practical dietary tips, letting you enjoy zongzi without gaining weight.
Violet's 5 Rules for Healthy Zongzi Consumption
1. Limit portion size: maximum half a piece per serving
Glutinous rice is refined starch with a high glycemic index. Treat it as a staple meal instead of a snack; cap daily intake at one piece, split into two servings.
2. Choose low-fat, low-sugar varieties first
Avoid double-yolk, fatty pork, red bean paste and lotus seed paste sweet zongzi. Opt for lean-meat, or plain alkaline water zongzi to cut fat and added sugar.
3. Pair with high-fiber vegetables, avoid soda/sugary drinks
Serve zongzi with plenty of greens, cucumber or tomato. Pick unsweetened tea or lemon water for drinks; refrain from winter melon tea, iced milk tea and soft drinks which add extra calories.
4. Cut down other starches on the day you eat zongzi
Reduce or skip rice, noodles, bread and potatoes for the whole day to prevent excess carbohydrate turning into body fat.
5. Eat at noon for sufficient digestion time
Glutinous rice is hard to digest, best consumed at midday. Metabolism slows down at night, raising risks of stomach discomfort and fat storage. A 30-minute walk after meals aids digestion.
Extra Reminders
Those with weak digestion, frequent bloating must not overeat. Strict portion control is necessary for people with diabetes, hypertension, high cholesterol,kidney disease, gout and weight-loss.
You do not need to cut out festive food entirely. Smart selection and portion control let you savour zongzi happily while staying fit and healthy.
Wish everyone a healthy and joyful Dragon Boat Festival!
