How to make dumplings in order to be both nutritious and delicious, we need to follow the following principles:

　　1、少放肥肉多放蔬菜

　　1, less fat and more vegetables

　　按照膳食酸碱平衡的原则，“酸性”的肉蛋类和精白面粉，应当与“碱性”的蔬菜原料相平衡，最好一份肉类搭配三份未挤汁的蔬菜原料，而且馅料所用肉类为九分瘦肉，不要再添加动物油和植物油，提高蔬菜用量，才能降低饱和脂肪和热量的摄入，达到真正的营养平衡。

　　According to the dietary acid-base balance principle, the "acidic" meat and eggs and flour, and should be "alkaline" vegetable raw material phase equilibrium, a three best meat collocation not squeeze juice raw vegetables, and meat fillings used nine lean meat, don't add animal oil and vegetable oil, vegetables increased in order to reduce the amount of intake of saturated fat and calories, nutrition balance reached true.

　　2、菌类、藻类做馅较好

　　2, nutrition balance reached true.

　　肉类馅料尽量多搭配富含膳食纤维和矿物质的蔬菜，同时再加一些富含可溶性纤维的食物，如香菇、木耳、银耳及各种蘑菇、海带、裙带菜等藻类。它们可改善口感，帮助减少胆固醇和脂肪的吸收量，控制食用肉馅后血脂的上升。竹笋、干菜等也有吸附脂肪的作用。各种豆制品和鱼类也可以入馅，代替一部分肉类，有利于降低脂肪含量。吃饺子时还可搭配各种清爽的凉拌蔬菜。

　　Meat fillings to collocation is rich in dietary fiber and minerals in vegetables, plus some foods rich in soluble fiber, such as letinous edodes, fungus, tremella and mushroom, kelp, Undaria algae etc. They can improve the taste, help reduce the absorption of fat and cholesterol, increase blood lipid control after eating meat stuffing. Bamboo shoots, vegetables etc. also have the role of fat absorption. A variety of soy products and fish can also be in the filling, instead of a portion of meat, is conducive to reducing the fat content. Salad vegetables eat dumplings can be refreshing all kinds of collocation.

　　3、素馅饺子健康营养

　　3, vegetarian dumplings health nutrition

　　相比之下，蛋类和蔬菜为主要原料的素馅较为健康，其中油脂来自于植物油，蔬菜的比例也比较大。由于蛋类含磷较多，这类馅料应当配合富含钙、钾和镁的绿叶蔬菜，以及虾皮、海藻等原料，以促进酸碱平衡。而粉丝之类纯淀粉材料营养价值低，不应作为馅料的主要原料。

　　In contrast, eggs and vegetables as the main raw material of the Suxian is healthy, the oil from vegetable oil, the proportion of vegetables is relatively large. Because the eggs phosphorus higher than that of the filling shall cooperate with the green leafy vegetables rich in calcium, potassium and magnesium, and shrimp, seaweed and other raw materials, in order to promote acid-base balance. But the fans like pure starch materials with low nutritional value, should not be used as the main raw material filling.

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