Today is the eighth day of the first lunar month,
The cold outside the house is overwhelming,
In a warm spring house
Eat a bowl of hot porridge
How happy and harmonious!
First, the ingredients of Laba porridge are extensive, delicious and nutritious, and the biggest benefit is nutritional complementarity.
Grains are the most important ingredient in boiling laba porridge
Chinese the five-grain diet has been followed for thousands of years, and the whole grains added to Laba Porridge are millet, sorghum, wheat kernels, corn, buckwheat, oats, and brown rice. Compared to refined grains (refined rice and wheat flour), whole grains contain all of the natural nutrients of grains, such as dietary fiber, B vitamins and vitamin E, minerals, unsaturated fatty acids, phytosterols, and phytochemicals such as phytic acids and phenols. The mineral content of cereals is about 1.5%, of which the main ones are phosphorus, calcium, magnesium and potassium.
Pulses can be eaten in combination with cereals and can play a good protein complementary role
The miscellaneous beans added to the porridge include red beans, kidney beans, mung beans, peas and broad beans. The B vitamin content in mixed beans is higher than that of cereals, and it is also rich in minerals such as calcium, phosphorus, iron, potassium, and magnesium.
Soybeans added to Laba Porridge include soybeans, black beans and green beans. These soybeans are rich in protein, unsaturated fatty acids, calcium, potassium and vitamin E. Soybeans also contain a variety of health-supporting ingredients, such as soy isoflavones, plant sterols, soy saponins and soy saponins.
Beans are rich in lysine, cereals are rich in methionine, then gluten food together porridge can play a good protein complementary role.
The nuts added to the porridge are: walnut kernels, pine nuts, sunflower seeds, peanuts, almonds, chestnuts, lotus seeds, white fruits, and rice. These nuts are rich in unsaturated fatty acids, proteins, minerals, vitamin E and B vitamins.
Nuts rich in unsaturated fatty acids
The right amount of nuts is good for heart health, improves blood lipids, and reduces the risk of cardiovascular disease.
Second, Laba porridge is an authentic high-fiber diet!
Whole grain grains and miscellaneous legumes are the best sources of dietary fiber.
Dietary fiber is a polysaccharide that promotes gastrointestinal peristalsis, accelerates food through the gastrointestinal tract, reduces absorption, and controls weight; in addition, insoluble fiber absorbs water in the large intestine to soften stool, which can play a role in preventing constipation and preventing certain cancers, such as bowel cancer.
Third, the delicious porridge should also pay attention to food safety
So many ingredients, our shopping tips are to go to the regular supermarket to buy, choose no mildew, no spoilage, no odor or hara flavor of ingredients. If you buy packaged ingredients, pay attention to see if the product packaging is broken and whether it is within the shelf life.
If all kinds of grains are contaminated with mold, they may produce toxic or carcinogenic mycotoxins that endanger health, such as moldy peanuts in the picture below, so they should be paid attention to.
mold
flower
bear
new
old
rice
Fourth, what should I pay attention to when making porridge for special groups?
Can diabetics drink Laba porridge?
People with diabetes are usually not recommended to drink porridge. If you want to drink Laba porridge in the right place, you must be in moderation, and do not add sugar, rock sugar and raisins when boiling porridge, etc. When choosing raw materials, it is best to choose some foods with relatively low blood sugar index, such as oats, buckwheat, and various miscellaneous beans.
What do you need to pay attention to when boiling porridge for the elderly and children with indigestion?
For those with indigestion, beans such as soybeans and black beans should be placed less in the porridge, because the beans contain flatulence factors, such as eating too much, which will cause gastrointestinal discomfort.
bibliography:
Sun Changhao. Nutrition and Food Hygiene. People's Medical Publishing House, 2018.
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016).People's Medical Publishing House,2016.]
Li Yang,Kong Lingqi,Pan Binbin. Analysis of Laba Porridge Culture[J].Popular Literature and Art, 2017(10):52-54.
Image source network
Contributed by: Municipal Center for Disease Control and Prevention Food and Health Institute Huang Liyu Yu Yingjie Zhao Yao
Edit: Suki