4hw.com.cn: baozi dumplings are the staple food that everyone likes to eat. They are not only delicious, but also reflect the diversity of Chinese food. But it takes a lot of skills to make baozi dumplings nutritionally balanced.
Baozi and jiaozi are popular with many people, especially northerners. Baozi and jiaozi not only have a strong taste, but also the stuffing can be adjusted according to their own taste, including all kinds of vegetables and meat, which can be added to the stuffing. The nutrition is very rich. But because of this, there are many people eating obesity and other health problems. So, how to make Baozi and jiaozi nutritionally balanced?
Nutrition from the perspective of 'skin'
In people's opinion, it is believed that the nutrition of Baozi and Jiaozi is in the filling. In fact, the nutrition of baozi skin and jiaozi skin is also very important. Therefore, it is not allowed to pack the skin too thin and emphasize the nutrition of the filling too much for the purpose of nutrition. Otherwise, it is easy to lead to problems such as excess nutrition, excess fat and obesity.
Whether it's baozi or Jiaozi, the main food content is relatively low. In particular, today's living standards have changed qualitatively. Both Baozi and jiaozi began to pay attention to thin skin and big filling. Compared with baozi, the skin of Jiaozi will be thinner. If a meal comes down, eating dumplings can easily lead to a lack of staple food intake. Especially like to eat soup dumplings, it is easy to eat too much fat.
Nutrition in terms of stuffing
The stuffing materials for steamed buns and dumplings are very extensive. Almost all the animal and plant ingredients we can think of can be used as stuffing materials. Usually different vegetables are served with meat stuffing, which is nutritious and delicious. However, in order to pursue the delicious and juicy taste, people are often used to choose fat meat as meat filling, and then use a large number of oil to flavor. This unconsciously makes the filling contain a lot of fat.
When making stuffing, the vegetables are usually cut into very fine pieces. When encountering the vegetables with enough water, the water should be removed to prevent the dumplings from forming in the process of making "sand soup", and then the dumplings will be broken as soon as they are cooked in the next pot. Even if encountering the vegetables with insufficient water, they should also be salted and salted to taste, and the vegetable juice will appear at the end of the package in the filling basin. In fact, both of these methods have resulted in the loss of water-soluble vitamins and minerals along with the exudation of vegetable juice.
If it's pure meat or sweet milk or sugar, the nutrition can't be balanced in any way.
Nutrition in the way of cooking
It's a good thing to say that steamed bun has less nutrient loss. So let's talk about dumplings. When dumplings are cooked, they lose nutrients. There are many vitamins and minerals in dumpling skin and filling. Including vitamin B1, vitamin B2, vitamin C, etc. These nutrients are water-soluble vitamins. After boiling, the water-soluble vitamins in the dumpling soup will account for about half of the vitamins in the dumpling skin. In addition, potassium in vegetables, amino acids in meat and fat will also be dissolved in the soup. And the fat will take away the carotene from the vegetables. Because of this, dumpling soup is usually delicious, and the surface is covered with oil flowers. The color will be slightly yellow.
How to eat dumplings and dumplings correctly, so that the traditional delicious nutrition balance up!
First, you should choose the filling with lean meat accounting for 80%, don't worry about "firewood" on the taste, put the egg white of two eggs or add some water while stirring. The stuffing is soft and delicious;
Second, put salt after all the ingredients are prepared. Vegetables should not be dehydrated. In order to prevent the loss of water-soluble vitamins, you can choose to prepare the skin in advance. Pack the stuffing as soon as it's alive, shorten the time;
Third, when making dumplings or baozi, we should pay attention to: the ratio of vegetables and meat should be 1:1, and the ingredients should be diversified, and some mushroom, agaric, bamboo shoot and other raw materials rich in dietary fiber should be added at the same time;
Fourth, it is better to add some sesame oil or olive oil to dumpling filling to reduce the amount of saturated fatty acids;
Fifth, when eating dumplings or steamed buns, don't be greedy and frugal. You must eat them with cold dishes. It's better to eat green leafy vegetables. If the dumpling soup is not very oily, you can drink a bowl of soup before eating, which is not only nutritious but also reduces the amount of food.
Warm tip: the above has introduced in detail about how to make steamed stuffed bun and dumpling more nutritious. People who like eating steamed bun and dumpling must pay attention to it. When making, they must pay attention to balanced nutrition. Don't eat fat because they often eat steamed bun and dumpling. Of course, they can't be too nutritious, which leads to lack of some nutrition.
Four principles to make the healthiest filling food
Baozi, jiaozi and other stuffing foods are the traditional meals with Chinese characteristics. They are not only delicious, but also reflect the diversity of Chinese diet. But in order to achieve a true nutritional balance, there are several key points to be mastered.
30% meat and 70% vegetables. The meat in the filling should be mainly lean meat, reduce the amount of fat meat and animal oil, and use more vegetables, and try to use spinach, celery and other high fiber vegetables to help reduce the absorption of cholesterol and saturated fat. If you can add egg, mushroom, agaric, mushroom and other ingredients into the filling, it will not only improve the freshness and taste, but also make its nutrition more balanced.
Vegetable juice is used for mixing noodles. In the filling making process, some vegetables are easy to produce vegetable juice after being chopped. If they are lost, it means the loss of soluble vitamins, potassium and other minerals. A better solution is to mix the vegetable juice with the flour, so that the loss of nutrition can be reduced, the color of the flour can be better seen, and the appetite can be stimulated. In addition, the stuffing with dried kelp and dried shrimp skin can also play a 'water absorption' role, thus retaining the vegetable juice.
Add some roughage when mixing noodles. Adding some coarse grain powder or bean powder to the noodles can increase the intake of minerals, B vitamins and dietary fiber to a certain extent, and make the taste of Baozi and jiaozi richer, which also ensures the intake of coarse grains in a day. It should be noted that as there is no gluten in coarse grain powder or soybean powder, their proportion should be controlled below 20%, otherwise it is not easy to make the dough.
Cook, steam and fry as much as possible. Compared with frying and other cooking methods, steaming, boiling and water frying will not introduce too much fat, and the loss of nutrients is smaller. But when steaming or frying the dumplings, you should lighten the filling, because when boiling the dumplings, some salt will dissolve into the soup, while steaming or frying won't.