“Four Principles” of Nutritional Rice
Many surveys at home and abroad have found that the total amount of food consumed is inversely proportional to the risk of chronic disease; however, some surveys in Hong Kong have found that the amount of white rice eaten is positively related to the risk of diabetes.
Similar findings were found in some US investigations.
Obviously, if you can’t eat rice wisely, you may cause yourself trouble.
The first principle-try to make rice “light”.
On the one hand, try not to add fat to the rice to avoid adding extra energy and avoid increasing blood lipids after meals.
Therefore, it is best to eat less fried rice, add sausage to cook rice, or use rice containing fat to cook rice, which should also be avoided as much as possible.
On the other hand, try not to add salt, soy sauce and monosodium glutamate to rice, to avoid adding extra salt, otherwise it will not control blood pressure and prevent cardiovascular accidents.
What needs to be explained here is that adding vinegar, wrapping with laver, adding vegetables and raw fish in the middle is in line with the principle of lightness.
Vinegar itself can reduce blood sugar response and help control blood lipids; laver and raw fish are also cardiovascular beneficial ingredients.
Therefore, as long as you have not eaten salty dishes at the same time, laver rice rolls are a staple food suitable for chronic patients.
健康米食一日推荐： 早餐：黄瓜三文鱼紫菜饭卷4个，牛奶1杯，柑桔2个 午餐：燕麦黑米白米饭，木耳炒黄豆芽，清蒸鱼，紫菜番茄鸡蛋汤 晚餐：自制杂豆八宝粥 The second principle-try to make rice “messy”.
When cooking rice porridge, it is best not to use a single rice, but rice, coarse grains, beans, nuts and so on.
For example, red bean rice, peanut oatmeal rice porridge, etc., are rice foods that are very suitable for chronic patients.
Adding these food materials, on the one hand, increases B vitamins and minerals, on the other hand, it can also play a role of protein and nutritional complementarity, which can reduce animal foods while ensuring adequate nutritional supply.
Of course, what’s more important is that this can effectively reduce the blood sugar response and control the rise in blood lipids.
Among them, the combination of beans and rice is the most ideal, because beans are rich in dietary fiber, the starch digestion speed is very slow, and some ingredients that delay starch to glucose, such as tannin and phytic acid, are the best for preventing chronic diseases.effective.
The third principle-try to make rice “rough”.
The so-called coarse is to minimize the refined white rice and eat less sticky rice.
Their blood glucose response is too high, which is very detrimental to the control of blood glucose and blood lipids.
Only eating enough fiber can effectively reduce the digestion speed of rice, and at the same time can adsorb cholesterol and fat in the intestine, and play a role in reducing blood sugar and blood lipids after meals.
This can also make people eat slower and eat less, which is good for weight control.
In fact, most chronic patients are of the type with excess fat, and weight control is the first priority of diet adjustment measures.
Some rice with particularly high nutritional and health value, such as brown rice, black rice, germ rice, etc., have a relatively “crude” taste.
Although “coarse” is good for health, eating 100% brown rice every day makes me feel uncomfortable and difficult to maintain for a long time.
Therefore, when cooking rice, you may wish to use “rough” grains such as brown rice, barley, and oats to “cooperate” with rice, and the taste will be more acceptable.
It is best to soak the “crude” ingredients in the water overnight so that they will mature at the same time as the rice.
(Sugar-free), spinach with sesame sauce, fried tofu with shiitake mushrooms, fried carrots with green peppers, fourth principle-try to make the rice “colored”.
Although white rice is crystal clear and cute, it also means that it does not contain antioxidants and has low vitamin content.
If you choose colored rice and combine it with other foods to make the rice colorful, you can greatly improve its nutritional value.
For example, the addition of green peas, orange carrots, and yellow corn kernels when cooking is very beautiful, and it also provides vitamins and carotenoid antioxidants, which is particularly beneficial to prevent eye aging; for example,Choosing purple rice, black rice, red rice and white rice together can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular disease.
In short, because rice is a food that is eaten in large quantities every day, its nutritional and health care value is extremely close to everyone’s health.
If you think of these healthy principles of eating rice every day, you can accumulate it over time, and you can play a role in preventing disease and anti-aging, which is extremely beneficial to chronic patients.