People are iron, rice is steel, and they are hungry without eating
Rice is our common people
One of the staple foods that you can hardly leave without
But some people say that white rice is the "king of junk food"?
Does this statement make sense?
How to eat healthier?
Is white rice the "king of junk food"?
Some people think that refined white rice has only sugar and starch left, and eating it is easy to cause a variety of diseases and is "junk food". In fact, rice as one of the staple foods, the main component starch will eventually decompose into glucose in the human body, is the most important energy supply substance, but also the only source of energy to ensure the operation of the brain. Therefore, white rice is not junk food, if you do not eat staple food for a long time, it will cause metabolic disorders and seriously affect brain function.
In terms of dietary matching, the total intake of starchy foods per person per day should be controlled at 300 to 500 grams, and it is not necessary to eat only rice for three meals a day, but can replace part of the rice intake with potatoes, corn, etc.; Try to eat as much brown rice as possible, don't just eat white rice, and try to use steaming, boiling, etc. when cooking.
Is it okay not to eat rice?
The starch contained in rice will eventually be broken down into glucose in the human body, which is the main energy supply of the human body and the only source of energy to ensure the operation of the brain.
If you do not eat staple foods for a long time, the light ones will cause metabolic disorders, and even affect the function of the brain, but we can make some changes when eating rice to make rice healthier and richer.
Is it better to cook rice and put more grains each time?
Shi Wenli, nutritionist deputy director of Beijing Boai Hospital of China Rehabilitation Research Center, said that in general, it is better to choose 1~2 kinds of coarse grains and rice to cook together, and occasionally cook eight treasure rice and eight treasure porridge.
On the one hand, choosing 1~2 kinds of coarse grains to cook rice each time can not only increase dietary diversity, but also enjoy the unique taste of specific types of coarse grains. If the selected grain types are too many and too mixed, it will not only affect the taste, but also may not be easy to cook and eat sandwiched rice, and too many types of mixed grains are not easy to digest.
On the other hand, if each food wants to play its role, it must reach a certain amount of consumption, but our rice amount is limited, and there are too many types of grains added, and the number of each type will inevitably be reduced, so that the specific active ingredient content of each grain is too small, and it is not easy to play a beneficial role.
How to eat rice healthier and more nutritious?
1. Rice + millet: strengthen the spleen and calm the spirit
Millet is cool, into the spleen, known as the valley of the spleen, has the effect of strengthening the spleen and nourishing the stomach, calming the mind and removing upset, and matching rice and millet, especially suitable for people who often have insomnia and are upset.
2. Rice + brown rice: laxative to prevent bowel cancer
Brown rice contains a variety of physiologically active substances, dietary fiber is 3 times ~ 4 times that of white rice, rich dietary fiber can accelerate intestinal peristalsis, prevent constipation and bowel cancer.
3. Rice + oats: reduce fat and control sugar
Oats contain higher levels of oleic acid than other cereals, which has a certain effect on preventing the rise of "bad cholesterol", and is very suitable for people with hypercholesterolemia and hyperlipidemia.
In addition, oats can delay the rate of blood sugar rise after meals, and have a better sense of satiety, which is very suitable for diabetic patients to eat frequently.
4. Rice + corn: anti-cancer
The nutritional content of corn is relatively comprehensive, it contains an anti-cancer factor - glutathione, which can control the carcinogen to a certain extent, making it lose its toxicity.
In addition, the lutein and zeaxanthin in corn also help prevent many types of cancer.
5. Rice + red beans: reduce swelling and reduce blood pressure
Red beans contain a lot of potassium, dietary fiber, vitamins and minerals, which have the effect of reducing swelling and diuresis, moisturizing the intestines and laxative, and helping to lower blood pressure. Female friends often eat red beans, which can also make the skin younger and younger.
xiaotie shi
Tips:
Mung beans, peas, broad beans, kidney beans, cowpeas, lentils and other miscellaneous beans are also rich in nutrients and are all good partners for rice.
Source: CCTV Life Circle, China Women's Daily
Editor: Wei Lan