For most Chinese, rice will always be an indispensable "role" on the table, no matter how hearty the dish is, without a few mouthfuls of rice, you always feel that your stomach is empty and something is missing.
However, with the popularization of the concept of healthy eating, more and more people know that rice must also be appropriately varied, so that the nutrition intake can be more comprehensive and more delicious~
Add some of it to the rice
Eat healthy and good body
The glycemic speed of refined white rice is faster, the sense of satiety is not strong, and the nutritional value is also greatly lost during processing. If you eat only it as a staple food, it may increase the risk of constipation, obesity, cardiovascular disease, etc.
In order to improve this problem, it is recommended that everyone add a little "ingredients" to the white rice they usually eat to make it healthier to eat.
1
Add some buckwheat
Buckwheat is a plant in the family Poaceae, the genus Oats. It is recognized as one of the world's most nutritious grains, and its protein content is one of the best in cereals, which can reach twice as much as japonica rice.
Buckwheat is rich in a substance called β-glucan. After entering the human body, this substance has a positive effect on helping to reduce blood cholesterol, delay the rise of blood sugar after meals, and improve immunity.
In Shanxi, there is a saying that says: "Forty miles of soba noodles, thirty miles of cakes, twenty miles of soba noodles are hungry and break the waist", which means that the satiety of soba is also very strong and very hungry. So for people who have the need to lose weight, buckwheat is also a very good ingredient choice.
2
Add some yellow rice
Yellow rice is one of the important food crops in the ancient Yellow River Basin and was once famous as royal tribute rice. It is slightly larger than millet and has a pale yellow color, and Chinese medicine believes that it has the effects of dispelling wind and dehumidification, calming the stomach, and detoxifying sores.
Modern nutrition has found that yellow rice is rich in B vitamins, vitamin E, protein, zinc, copper and other nutrients. And the taste of yellow rice will be relatively soft and sticky after cooking, adding a handful to white rice, not only can enrich nutrition, but also change the taste, the color of the cooked rice is more colorful and beautiful.
However, it is precisely because yellow rice will become very sticky after cooking, so you can't eat too much at a time, otherwise it may increase the burden of gastrointestinal digestion and cause discomfort.
3
Dotted geimame
The combination of rice and beans is also very classic, and there is even a saying that "rice with beans equals eating meat".
This is because rice is rich in methionine, but lysine is deficient; Beans are the opposite, high in lysine and low in methionine. These two eat together just complement each other, can improve the quality of protein, and compete with the protein in meat.
As a kind of beans, kidney beans have higher protein content than chicken, and B vitamins, iron, dietary fiber and other nutrients are also rich. In particular, it is worth mentioning that kidney beans are the "little experts in calcium supplementation" in beans, with a calcium content of more than 300 mg per 100 grams.
In addition, kidney beans also contain a substance that can inhibit the ability of α-amylase, reduce the body's digestion and absorption of starch, and help lose weight to a certain extent.
4
Add some sweet potatoes
Sweet potatoes are about 1/3 of rice per 100 grams, low in fat, but also rich in dietary fiber, add some when cooking rice, thickness matching, not only help promote digestion, prevent constipation, but also help control weight, reduce postprandial blood sugar response.
The content of β-carotene in sweet potatoes is also very high, and β-carotene can be converted into vitamin A after entering the body, which has positive significance in alleviating visual fatigue and maintaining normal visual function.
Sweet potatoes are also a typical high-potassium and low-sodium food, and proper consumption can help maintain the elasticity of blood vessels.
If you want to eat rice more delicious and healthier, in addition to adding a little more "ingredients", there are many details in the process of cooking rice that everyone needs to pay more attention to.
Cook rice
You should also pay attention to these 3 details
1
Don't overdo it
Repeated washing of rice can easily cause the loss of surface nutrients. Experiments have shown that the loss rate of vitamin B1 in rice after multiple washings is 40%~60%, and the loss rate of inorganic salts is as high as 70%.
Moreover, the rice officially sold on the market now has undergone certain screening and processing, which is relatively clean, and there is really no need to rinse it too many times.
Recommendation: Use cold water and gently wash the rice 1-2 times, trying not to rub it during the period.
2
Soak before cooking
Soaking the rice for 10~30 minutes before cooking can make the rice grains absorb water in advance, and the starch particles will be more evenly gelatinized when cooking, and the taste will be softer.
After soaking, you can cook rice directly with soaked rice water, which can minimize the loss of water-soluble nutrients during the soaking process.
3
Once cooked, simmer for a while
After cooking the rice for 10~15 minutes, it will become softer, taste better, and more suitable for people with bad stomach.
Author: Rice Xiaoji
Source: CCTV Home for Dinner