Introduction: Zongzi are mostly made of glutinous rice, which lacks fiber, is sticky, and not easily digested. Therefore, when making zongzi, adding some mixed grains or red beans, Job's tears, Chinese yam, taro, or sweet potatoes can reduce the burden on the digestive system. Eating zongzi with a light vegetable soup, such as winter melon, bamboo shoot, or loofah soup, can aid digestion.
There are many rules to follow when eating zongzi! Zongzi are made of glutinous rice, which is oily and sticky. Overconsumption can cause indigestion, leading to increased stomach acid secretion, and resulting in bloating, abdominal pain, and diarrhea. The fillings of zongzi are typically stir-fried in oil, containing high amounts of fat and cholesterol. Consumption can increase blood viscosity, burden the heart, and lead to ischemia, triggering angina and myocardial infarction. Patients with hyperlipidemia, arteriosclerosis, hypertension, or coronary heart disease should eat them as little as possible. After being steamed or boiled, zongzi are warm and can stagnate Qi, releasing a gum-like substance that increases the load on digestive enzymes and burdens the gastrointestinal tract. Therefore, patients with gastric or duodenal ulcers should avoid or strictly limit their consumption. The elderly, children, and those with weaker digestive functions should also be cautious. People with chronic diseases like diabetes, gallstones, or peptic ulcers, or those with poor gastrointestinal function, should not eat too many to avoid discomfort such as bloating and constipation.
Meat zongzi can supplement iron
Zongzi are wrapped in bamboo or reed leaves with glutinous rice as the main ingredient. The leaves not only impart a fresh aroma but also provide polyphenols and potassium. During steaming, these nutrients seep into the rice, helping to improve the body's heat resistance. Moreover, glutinous rice is warm in nature and has the effect of warming the spleen and stomach. As the weather gets hotter, blood flow to the body's surface increases, and gastrointestinal function gradually declines, making people prone to summer weight loss. Eating glutinous rice can help alleviate this problem.
The glutinous rice used for making zongzi in ancient times was not refined white rice. Coarse glutinous rice can provide more minerals and B vitamins. Modern people add ingredients like small dates, peanuts, lotus seeds, and Chinese yam to zongzi for more nourishing effects; adding red beans, mung beans, or bean paste can clear heat and detoxify while increasing protein content; making meat or egg zongzi can increase protein and fat, and boost iron content.
Diabetics should avoid zongzi
Many people like meat zongzi made with pork belly. Experts point out that while meat zongzi are high in protein, they also contain a large amount of fat. Therefore, patients with hyperlipidemia should avoid them and can choose bean paste zongzi, small date zongzi, or "eight-treasure" zongzi instead. Because glutinous rice has a high glycemic index, diabetics should avoid both sweet and meat zongzi. People with gastrointestinal illnesses are also advised not to eat zongzi, as they are difficult to digest. Eating zongzi after consuming greasy food can easily lead to indigestion and stomach discomfort. Those with excessive stomach acid or stomach ulcers should also eat them sparingly. Additionally, middle-aged and elderly people and those in poor health should not eat too many zongzi. It is best to choose small zongzi, especially those containing coarse grains or tubers, and those without added oil or meat.
Experts also note that glutinous rice warms the middle and replenishes Qi, making it suitable for people with spleen and stomach ailments. Eating hot glutinous rice porridge can indeed nourish the spleen and stomach, and is especially beneficial for those with a cold and deficient spleen and stomach. However, if zongzi are eaten cold, or reheated after being cold, they become difficult to digest and can harm the spleen and stomach. Adding a large amount of animal fat makes it even harder for everyone to tolerate. Furthermore, zongzi are a staple food, so when you eat them, you should reduce your intake of other staples like rice, steamed buns, or bread to avoid excess energy and weight gain.
Zongzi are best eaten hot
Experts also remind that eating freshly made, hot zongzi is healthier than letting them cool and then reheating them. Therefore, it is best to make them yourself and eat them hot. When wrapping zongzi, note that it is normal for the leaves to darken after being steamed and left for a while. Do not choose zongzi with very fresh green or even blue-green leaves, as the leaves may have been treated with copper sulfate, and their safety is not guaranteed.
For storage, zongzi can be quickly frozen and stored long-term in the freezer. When eating, they should be steamed thoroughly or thawed in a microwave oven. It is best to store them in small portions, each meant for one meal, wrapped tightly in plastic bags, and stored separately from raw foods like meat to avoid cross-contamination.
Do not eat more than 50 grams (1-2 zongzi) per meal, and never eat them with cold drinks
Doctors remind that glutinous rice is relatively high in calories, so consumption should be limited. Zongzi are mostly made of glutinous rice, which lacks fiber, is sticky, and not easily digested. Therefore, when making zongzi, adding some mixed grains or red beans, Job's tears, Chinese yam, taro, or sweet potatoes can reduce the burden on the digestive system. Eating zongzi with a light vegetable soup, such as winter melon, bamboo shoot, or loofah soup, can aid digestion. Afterwards, pair them with some refreshing dishes, such as pine mushroom with asparagus, cold bitter melon, or stir-fried shiitake with rape, to reduce gastrointestinal pressure and prevent indigestion. After eating zongzi, you can drink a cup of light tea. Some zongzi, like meat zongzi, are quite greasy. Sipping a cup of light tea after eating can reduce the greasy feeling and be beneficial to health. Drinking hot black tea can also help relieve greasiness and stagnation, but you should not pair it with cold drinks, as that can cause the glutinous rice to solidify and become even harder to digest.