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[author] => 吃货的日常
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[subject] => 这样吃饺子不易发胖
[dateline] => 2021-4-13 11:58:05
[message] =>
饺子是中国的传统食品之一，营养丰富，寓意深刻。如何吃饺子既可以品尝美食，又热量小、不易发胖呢？
饺子皮可加粗粮 精面粉、饺子粉制作的饺子皮，容易消化吸收，从而导致餐后血糖快速升高。建议大家在和面制作饺子皮时，加入适量的粗粮粉，如荞麦粉、玉米粉等，这样做出来的饺子皮，不但口感更加丰富，还可以增加膳食纤维的摄入。
饺子馅首选绿叶菜 饺子馅主要含有蛋白质和脂肪，如果肉类及油脂摄入过多，会导致能量超标。建议饺子馅尽量选用素馅或者三鲜馅，特别推荐韭菜、芹菜、大白菜这类绿叶菜，再搭配适量的虾仁、鸡蛋等，既可以增加膳食纤维的摄入，增加饱腹感，又可以使饺子美味又营养。
饺子少吃几个 一般来说，1两面，可以做6个~7个饺子，根据自己每餐可以吃几两主食，可以算出吃多少饺子，一般建议吃七八分饱即可。有些人可能觉得吃的饺子数量少不过瘾，那么可以搭配吃一些低热量的蔬菜，以增加饱腹感。
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