Four principles of nutrition for staple rice: light and chaotic
Rice is the staple food that most Chinese people eat every day. If you master the health principles of eating rice, you will be able to take preventive and anti-decay effects without any knowledge. It is extremely beneficial for chronic patients.
銆€銆€Try to make the rice “light” try not to add fat to the rice, so as not to increase the extra energy, but also to avoid more blood lipids after the meal.
Therefore, it is best to eat fried rice, add sausages for cooking, or use oils.
銆€銆€Bibimbap can also be avoided as much as possible.
In addition, try not to add salt, soy sauce and MSG to rice to avoid adding extra salt, otherwise it is not good for controlling blood pressure and preventing cardiovascular accidents.
銆€銆€It should be explained that adding vinegar, wrapping with laver, adding vegetables and raw fish in the middle is in line with the principle of lightness.
Vinegar itself reduces blood sugar levels and helps control blood lipids; seaweed and raw fish are also cardiovascular-friendly ingredients.
As long as you do not eat salty plasma at the same time, seaweed rice rolls are a staple food suitable for chronic patients.
銆€銆€Try to make the rice “rough” so thick, that is, to minimize the white rice, their blood sugar reaction is too high, it is very unfavorable for controlling blood sugar and blood lipids.
Only by eating enough fiber can effectively reduce the digestion speed of rice, and at the same time can absorb plasma and feces in the series, thereby reducing the effect of postprandial blood sugar and blood lipids.
Some rice with particularly high nutritional value, such as alkaline rice, black rice, germ rice, etc., although it is good for health, but eat 100% parasitic rice every day, the taste is insurmountable and difficult to maintain for a long time.
Therefore, when cooking rice, you may wish to use some 鈥渃oarse鈥?grain to cooperate with rice, and the taste will be more acceptable.
It is best to first put the 鈥渞ough鈥?ingredients in the water for a night, and cook them at the same time as the rice.
銆€銆€Try to make rice “chaos” when cooking rice porridge, it is best not to use a single rice, but rice, whole grains, beans, nuts and so on.
For example, red bean rice, peanut oat rice porridge, etc., is a rice food that is very suitable for chronic patients.
The addition of these food materials increases the B vitamins and minerals, and through the nutritional supplementation of the protein, it can reduce animal food while ensuring adequate nutrient supply.
銆€銆€Try to make the rice “color” fine white rice vitamin content is very low, if you choose colored rice, and use other foods with rice, so that rice can become, can improve their nutritional value.
For example, adding green peas, orange-red carrots, and yellow corn kernels during cooking is both aesthetically pleasing and provides antioxidants for vitamins and carotenoids, especially for preventing eye aging.
It can also be said that the selection of purple rice, black rice, red rice and white rice can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular diseases.