Because zongzi are made of glutinous rice and are not easily digested, you should not eat them for every meal during the Dragon Boat Festival period, or eat them to the exclusion of other foods like vegetables and fruits. This can easily lead to indigestion, stomach discomfort, insufficient fiber intake, and constipation due to reduced intestinal motility. Pair it with a light soup, such as winter melon, bamboo shoot, or loofah soup, and finish with a serving of fruit to increase fiber intake and achieve a balanced diet. When eating zongzi, it's best to go easy on the dipping sauces like ketchup or sweet chili sauce, as these are high-sodium seasonings that are not good for people with high blood pressure or cardiovascular diseases.
Chronic disease patients do not have to avoid zongzi completely; they can just have a small taste. For the general public, it is best not to eat more than two zongzi at a time.
Diabetic patients are usually advised to eat less refined sugar, so sweet zongzi from Hunan are not suitable. Although alkaline zongzi have fewer calories, diabetics should be careful not to eat them with sugar; if necessary, use sugar substitutes. Besides sugar, be mindful of the staple food portion. For someone who normally eats a bowl of rice per meal, one Taiwanese zongzi is equivalent to a bowl of rice. Adding the meat filling makes it a full meal's worth. If you're eating a larger "wrapped zongzi," portion control is even more important.
As for hypertension patients, they can choose Teochew-style or Southern-style zongzi, which have fewer seasonings, because the fillings of Northern-style and wrapped zongzi are often pickled and seasoned, making them less suitable for those who need to limit sodium. For patients with high blood lipids, they must pay special attention to the Teochew-style zongzi mentioned above, regardless of whether they are sweet or salty, as they are high in oil. The peanuts and peanut powder in Southern-style zongzi are also high in fat, so it's best to avoid them as well. Gout patients must be especially careful if they find high-value ingredients like squid, scallops, or abalone in wrapped zongzi, or mushrooms in Taiwanese zongzi, to avoid triggering a gout attack.
Most of the zongzi types mentioned above are too greasy, salty, or sweet, making them unsuitable for chronic disease patients. For the general public, it is also best to eat them in moderation to avoid gaining weight. Therefore, it is essential to remember the principles of eating less oil, salt, and sugar. To maintain balance, it's best to pair zongzi with high-fiber foods like vegetables and fruits to avoid unnecessary gastrointestinal discomfort.
It is recommended to add some Job's tears to the glutinous rice. Use less meat and egg yolk in the filling and add more tofu, mushrooms, or dried radish instead. Cook the zongzi by boiling or steaming. After eating a meat zongzi, drink some fat-free vegetable soup, such as winter melon, bamboo shoot, or loofah soup to aid digestion. Tip: Storing Zongzi
Zongzi must be stored properly. Any leftovers should be refrigerated, but for no more than three days. Freezing is the best option, but do not keep them for more than two weeks. Just reheat them before eating.
If the zongzi has sticky strings when peeled, it means they may have been stored for a long time and are not fresh.