Some time ago, Dr. Zhang Wenhong's remarks about white porridge were on the hot search, "drink less white porridge during illness" and "children are not allowed to eat porridge for breakfast", which are very different from many people's ideas.
We always think that porridge is a food for the stomach, white porridge with pickles is also the most common breakfast, in fact, is it really healthy to eat like this? Does white porridge really nourish the stomach?
Is white porridge not nutritious?
Simple white porridge, not without nutrition, but the nutritional composition is relatively single.
Mainly provides carbohydrates, such as protein, vitamins, dietary fiber, mineral elements and other nutrients, are very low.
Our common white porridge with pickles is actually unhealthy from a nutritional point of view.
Pickles have a high salt content, and daily consumption is easy to increase the risk of high blood pressure, while pickles contain a certain amount of nitrite, long-term consumption is not conducive to good health.
For adolescents, more high-quality protein, rich vitamins and trace elements such as calcium, iron and zinc are needed to help the body grow, and if you only drink porridge for breakfast, the nutrition is unbalanced, and the time to maintain fullness is limited, which is easy to lead to low blood sugar due to insufficient energy supply.
Other ways to eat, such as white porridge with buns, fritters, fried cakes, etc., are actually essentially ingesting more staple foods, and the types of nutrients are still very single.
The Dietary Guidelines for Chinese Residents recommend that breakfast should provide 25% to 30% of the total energy of the day, and that meat, eggs and milk should be eaten in addition to staple foods to supplement high-quality protein and fat.
Milk or yogurt is rich in calcium, and meat contains heme iron that is conducive to the absorption of the human body, which are indispensable trace elements of the human body.
In addition, breakfast should also be accompanied by a certain amount of vegetables and fruits to supplement vitamins and dietary fiber.
Do white porridge and millet porridge really nourish the stomach?
Many people like to drink porridge is to feel that porridge nourishes the stomach, but the porridge stomach is actually different from person to person, and drinking it incorrectly will hurt the stomach.
For some special groups, such as insufficient gastric motility, the elderly who are relatively weak, patients whose gastrointestinal function has not yet been restored after surgery and patients with atrophic gastritis with insufficient gastric acid secretion, porridge does not need too much chewing as a liquid food, and promotes gastric acid secretion, which can reduce the burden on the stomach and intestines, and is indeed friendly to the stomach.
However, if the long-term staple food only drinks porridge, it is not a good thing.
Can harm the digestive system
When drinking porridge, less chewing action leads to a decrease in saliva secretion, and saliva contains a variety of digestive enzymes to help digest food, so less saliva secretion is not conducive to the digestion and absorption of other foods. Similarly, long-term drinking of porridge will gradually degrade the digestive function of the stomach.
Stomach problems may be aggravated
For patients with digestive ulceration with excessive gastric acid secretion and patients with reflux esophagitis, drinking porridge to promote gastric acid secretion will aggravate symptoms.
Not conducive to blood sugar control
Porridge after a long time of boiling, the starch contained in the full degeneration and gelatinization, very easy to digest and absorb into the blood, resulting in a rapid increase in blood sugar content, white porridge blood sugar index is particularly high, which is very unfavorable for diabetic patients to control blood sugar. Even in people who are not diabetics, violent fluctuations in blood glucose can increase insulin resistance, which is not good for good health in the long run.
Millet porridge nourishes the stomach?
Compared with white porridge, millet porridge will be richer in dietary fiber and B vitamins, and its nutritional value will be higher. However, there are many types of millet, and the claims about its stomach also vary from person to person.
For people with less stomach acid, millet with a soft and sticky taste, such as white millet and yellow millet, is easier to digest and absorb.
Millet, which is less processed, is better able to retain the B vitamins and minerals in it, contributing to the restoration of gastrointestinal function. Although millet is more nutritious than rice, the content of the essential amino acid lysine is low, and it is not healthy to drink only millet porridge.
Therefore, whether it is white porridge or millet porridge, whether it is stomach or not should listen to the signals of the body, if it is easy to regurgitate acid and bloat after drinking porridge, it is definitely not conducive to good health.
Do you drink more porridge science when you are sick at the beginning?
After illness, people's appetite will decline, and many people choose a light diet, only drink porridge and eat some vegetarian dishes, in fact, this practice is not advisable.
In the short term after surgery, eating liquid food is a last resort, but in the body recovery stage, patients need more adequate nutrition to restore physical function, and only drinking porridge nutrition is obviously not enough.
A reasonable diet requires a daily intake of a variety of meat, eggs, milk, soy products, vegetables and fruits, especially for patients in the recovery period.
A light diet during illness is one that is low in oil and less salt, not light in ingredients.
It can enrich the variety of food by making minced meat, steamed eggs, multigrain rice, hot greens, fruit milk juice, etc. through reasonable cooking methods and is conducive to the digestion and absorption of patients.
If you especially love to drink porridge, how to match?
If you're a porridge avid, there's also a health guide.
Rich variety of ingredients
The nutritional elements of white porridge are relatively scarce and the glycemic index is too high, if you add some meat and vegetables to the porridge to cook together, you can enrich the nutrition of the porridge.
Coarse grains to replace refined white rice
Dietary guidelines recommend that you should consume 50 to 150g of whole grains and miscellaneous beans every day, 50 to 100g of potatoes, appropriately replace refined white rice with coarse grains when boiling porridge, add some miscellaneous beans, oats, potatoes, etc., not only can effectively control the blood sugar fluctuations after drinking porridge, but also supplement more dietary fiber and vitamins.
Serve with other foods
If the staple food drinks porridge, try to minimize other staple foods and supplement some other types of nutrition.
When drinking porridge, also pay attention to eating some vegetables and meat first, which can control the amount of porridge drunk and help control the rise in blood sugar.
So
Drinking porridge to nourish the stomach is only for special groups
If you really like to drink porridge
Be sure to eat it with other foods
Nutritional balance is guaranteed