Original Xixi Xixi Nutrition is included in the topic # 1 content of moon cake # 2 content of nutrition # 15 content of weight loss.
The annual Mid-Autumn Festival is coming again. At the same time, when the home is full of moonshine, it is inevitable to be attacked by the sweet temptation and heat of mooncakes. How much heat does a mooncake have? This is a problem in many people’s minds, but the moon cakes they buy don’t always have a nutrient list. Xixi, who is also a foodie, also helped everyone to do some research, help everyone dissect the moon cakes, and give everyone a list of nutrients missing from the moon cakes.
This special article on Xixi Nutrition is for foodies who want to eat and are afraid of being fat. After reading this article, we can not only know how delicious moon cakes are made, but also know why the calories of delicious moon cakes are so high. We can forward them to friends who need to control their weight before (or after) enjoying the moon.
So, how do you make moon cakes?
When we dissect the moon cakes, we will find that they are divided into crust, stuffing and special stuffing (that is, egg yolk). Let’s count the nutritional components of moon cakes from each ingredient.
1. The crust of moon cakes
2. The stuffing of moon cakes
3, egg yolk can not be less
4. Table of nutritional components of moon cakes
01
The crust of moon cakes
The traditional mooncake crust is tanned with flour, invert syrup, peanut oil and drowning water, and a little egg liquid is brushed on the outermost surface to make the baked crust bright in color, delicate in taste and fragrant in lips and teeth.
Mooncake is a traditional Chinese dim sum, and the production process may involve some raw materials that are not commonly used in baking cakes and biscuits. Here is a brief introduction:
Inverted syrup: Inverted syrup is boiled with sucrose, and you can make it yourself or buy the finished product. Sucrose is a disaccharide molecule. In the boiling process, one molecule of sucrose will be decomposed into one molecule of glucose and one molecule of fructose. After decomposition, the entrance of inverted syrup will be sweeter than sucrose syrup.
Water scooping: It is a mixture of sodium carbonate and potassium carbonate, the main function of which is potassium carbonate, which can adjust the pH of dough and make the baked crust darker and more delicate.
I don’t know if many friends will like Xixi, and they prefer to eat the soft and delicate crust of moon cakes more than the stuffing. So what raw materials do the heat in the crust come from? Mainly flour, syrup and peanut oil, the heat of a classic-sized moon cake crust is about 164 kcal.
02
The stuffing of moon cakes
There are many kinds of moon cake fillings, each region has its representative works, and everyone has his own heart. Xixi is more traditional. Compared with the endless variety of online celebrity moon cake fillings, Xixi prefers more classic fillings. The most classic cake fillings are egg yolk lotus paste, bean paste and five kernels.
How is lotus seed paste made? Lotus paste is made of dried lotus seeds mixed with a lot of sugar and oil after soaking and boiling. The weight ratio is basically 2: 2: 1.
Illustration Lotus paste is to boil broken lotus seeds with sugar and oil.
It takes 25g of dried lotus seeds, 25g of sugar and 12.5g of peanut oil to boil 100g of lotus seed paste, and the heat is about 300 kcal. Of course, the final heat of different brands of lotus seed paste will be different depending on the specific amount of sugar and oil. The main macronutrient composition of lotus seeds is carbohydrate+fat. Lotus seeds contain some protein, but the amount is small. So lotus seed paste can also be regarded as a calorie bomb with high sugar and high fat.
Another common cake filling is red bean paste.
Red bean paste is made of dried red beans, sugar and oil, and the ratio is similar to that of lotus seed paste. Dry red beans: sugar: oil = 2: 2: 1.
The red bean stuffing of moon cakes has higher calories than the red bean paste used in other desserts and sold separately outside.
This is because the red bean paste sold alone is oil-free, but enough oil must be added to the moon cake stuffing, otherwise the moon cake will collapse and the crust will not have a shiny luster.
There is a special word called "oil return". Mooncakes can’t be eaten immediately after being baked, so they need to be kept for 2-3 days. This is because the skin of the freshly baked mooncake is very fragile, and the skin can absorb the oil in the filling during the storage process, thus becoming shiny and firm.
Therefore, the stuffing of moon cakes must be filled with enough oil to be delicious.
Generally, a mini-moon cake (50g) needs 30g stuffing, while common normal-sized moon cakes need 80-100g stuffing. That is about 300kcal of heat.
03
Egg yolk should not be less, and five kernels should also be arranged.
Egg yolk is generally salted duck egg yolk. The calorie of a salted duck egg yolk is about 100kcal, of which 85% comes from fat and a small part comes from protein. The cholesterol content is high. Because it is salted duck egg yolk, the sodium content is high.
The number of egg yolks is obviously related to the total calories of moon cakes. If it is a double-yellow lotus seed cake, a moon cake is 100 kcal more than a single egg yolk moon cake.
What’s more, there are three yellow and white lotus seed cakes. . .
The stuffing of Wuren moon cake is baked with many kinds of nuts (including but not limited to five kinds) and broken, but the nuts themselves do not cluster, so it is necessary to add lard and glutinous rice flour to coagulate the nuts together, and then add some sugar to adjust the taste of the nuts. Nut itself is a food with high fat content, so the sugar and fat content of Wuren stuffing is also high, which also explains why this stuffing is delicious. Because we just can’t refuse food that is high in sugar and fat.
Illustration of stuffing of Wuren moon cake
04
Table of nutritional components of moon cakes
Therefore, after dissecting and explaining one by one, regardless of whether it is sensitive to heat or not, the appetite for moon cakes should be mobilized. Before you rush to the mooncake box, please look at the calorie summary of mooncakes again.
The calorie of moon cakes = crust+stuffing+yolk (or nuts)
Here’s a look at the nutrient composition table of different moon cakes.
A moon cake of about 189g has a calorie of about 700-800 kcal.
Wuren moon cake has a high fat content because of its high nut content.
Egg yolk lotus seed cake contains more carbohydrates,
Among them, "added sugar" needs special attention. The daily intake of added sugar is preferably below 10% of the total calories, that is, for ordinary adults, it is less than 200kcal, that is, 50g of added sugar, and the added sugar of a moon cake has already accounted for the upper limit of the daily recommended amount.
In fact, the recommended single intake of moon cakes is 1/8, which is just 100 kcal, which is more suitable for dessert. Therefore, moon cakes are still suitable for sharing, not exclusive.
Can I eat moon cakes to lose weight?
Moon cakes are undoubtedly high-calorie, high-sugar and high-fat foods.
Some people will ask, is it impossible to eat moon cakes if you lose weight?
Xixi doesn’t think so. There is no good or bad food in itself, and there is no weight loss, that is, we can’t eat it. We only need to eat more or less. As long as we eat in moderation, weight loss does not prevent us from having a reunion Mid-Autumn Festival with our families.
Xixi personally does not recommend eating all kinds of sugar-reduced and xylitol moon cakes unless there is a special disease demand. Because the calorie of xylitol is still about 80% of ordinary sugar, but the blood sugar is not so fast. However, sugar-reduced moon cakes and mini moon cakes, which seem to make people consume less calories, actually do not reduce much calories. If you feel psychologically comforted by eating "sugar-reduced", it is easy to exceed the total intake. It is better to enjoy the original mooncakes, but strictly control the amount you eat.
As a foodie, Xixi is irresistible to moon cakes. The best way to control weight is not to lose weight, but to prevent weight gain. Therefore, before the Mid-Autumn Festival, we should get ready before starting the Mid-Autumn Festival dinner.
Studies have shown that behavioral intervention can effectively prevent holiday weight gain, in which the intervention method is to give proper dietary tips to people who control their weight, and at the same time visualize the calories of eating food and the amount of exercise needed to consume these calories.
Therefore, in order to avoid gaining weight in the Mid-Autumn Festival, Xixi made the following picture. If there is a partner who controls weight together, welcome to forward it!
Finally, I wish you all a happy Mid-Autumn Festival and a happy home.
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