White rice was rated as the worst staple food? Eating in this way is healthy and helps you control your blood sugar and blood lipids.
Will foods with a high glycemic index increase blood sugar after consumption? White rice belongs to food with high glycemic index. People with diabetes do need to control their intake of such staples. 02 eating too much can easily lead to fat accumulation. Chinese residents' balanced Diet Pagoda (2022) recommends a daily cereal intake of 200g~300g for healthy adults. The most nutritious and greasy germs will also be completely removed. Originally, after removing the inedible shell, try to eat more brown rice and miscellaneous grains to avoid frying or adding other foods rich in oil. Will the starch contained in rice eventually break down into glucose in the human body? To make rice eat healthier and taste richer, how to eat rice healthily? Rice + brown rice-- defecating and preventing colorectal cancer brown rice contains a variety of active substances, rice + oat rice-- fat-lowering and sugar-controlled oats contain more oleic acid than other cereals. It is very suitable for people with hypercholesterolemia and hyperlipidemia. "
People are iron, rice is steel, do not eat hungry! Whether it is sweet rice fresh out of the pot, fried rice with distinct grains, or crisp rice pot. White rice is always fascinating. But does it make sense to say that "white rice is the king of junk food"?
Can I still have a meal of rice? How to eat healthier?
Is white rice good or not?
01 high glycemic index
Food will cause blood sugar to rise after consumption, and the glycemic index can measure which foods with the same carbohydrate content cause more fluctuations in blood sugar.
White rice belongs to the food with high glycemic index, which is more than 80 like white steamed bread, glutinous rice and mashed potatoes. People with diabetes do need to control the intake of this staple food. For people who do not have diabetes, insulin can completely control the fluctuation of blood sugar as long as they do not take too much insulin.
02 eating too much can easily lead to fat accumulation
Chinese resident balanced Diet Pagoda (2022) recommends that the daily cereal intake of healthy adults is 200g~300g, which is equivalent to 2 ~ 3 bowls of rice. The recommended "cereal" here includes rice, millet, flour, corn, mixed beans and other staple foods. In addition, you can also choose 50g ~ 100g potatoes as staple food.
For people who are already overweight or obese, they can appropriately reduce the intake of white rice noodles and eat more whole grains or eat less and more meals as much as possible to avoid fat accumulation caused by eating too much at one meal.
03 single nutrition
After the rice is harvested, in order to have a soft waxy taste, the rough skin will now be worn off, and in order to extend the shelf life, the most nutritious and greasy germs will be completely removed.
Originally, after removing the inedible shell, a grain of rice contains a variety of vitamins, minerals and dietary fiber in addition to about 70% of starch, which are mainly found in the outer layer of rice. However, after thorough fine processing, the outer layer has been completely removed, and the proportion of starch has increased significantly, so it has become a veritable "white rice", which is relatively simple in terms of nutrients.
Therefore, when choosing grains, try to eat more brown rice and miscellaneous grains, not just white rice. Try to use steaming and cooking when cooking, avoid frying or adding other foods rich in oil.
Can I still eat rice?
Of course we have rice.
The starch contained in rice will eventually break down into glucose in the human body, which is the most important energy supply in the human body and the only energy source to ensure the functioning of the brain.
If you do not eat staple food for a long time, light people will cause metabolic disorders, serious and even affect the function of the brain, but we can make some changes when eating rice to make the rice eat healthier and taste richer.
How to eat rice is healthy?
Rice + millet-invigorating the spleen and calming the mind
Millet cool, into the spleen, known as the valley of the spleen, has the role of invigorating the spleen and nourishing the stomach, calming the mind and removing annoyance, the combination of rice and millet, especially suitable for people who are often insomniac and upset.
Rice + brown rice-- defecation and prevention of colorectal cancer
Brown rice contains a variety of active substances, dietary fiber is 3 to 4 times that of white rice, rich in dietary fiber can accelerate intestinal peristalsis and prevent constipation and bowel cancer.
Rice + Oat Rice-- reducing Fat and controlling Sugar
Oats contain more oleic acid than other cereals, which plays a certain role in preventing the rise of "bad cholesterol". It is very suitable for people with hypercholesterolemia and hyperlipidemia.
In addition, oatmeal rice (note, not fast-food oatmeal) can slow the increase in postprandial blood sugar and have a good sense of satiety, making it suitable for people with diabetes to eat regularly.
Rice + corn-delicious and nutritious
Corn has a comprehensive nutritional composition and tastes delicious. Using a little corn kernels instead of rice when cooking is not only tastier, but also healthier.
Rice + red bean-- reducing swelling and blood pressure
Red beans contain a lot of potassium, dietary fiber, vitamins and minerals, which have the effect of reducing swelling and diuresis, moistening intestines and defecation, and helping to lower blood pressure. Female friends often eat red beans, which also helps to keep the skin young.
Mixed beans such as mung beans, peas, broad beans, kidney beans, red beans and chickpeas are also rich in nutrients and are good partners of rice. Generally speaking, it is better to cook one or two kinds of coarse grains with rice at a time, and cook Eight Delicacies Rice and Babao porridge once in a while.
We should pay attention to these points when cooking miscellaneous grain rice.
01 soak before steaming
In addition to millet, a lot of miscellaneous grain rice absorbs water very slowly. if you want to steam the miscellaneous grain rice soft and rotten, you need to soak the miscellaneous grain rice at least 3 hours in advance to make it taste better. If you need to soak for a longer time, you can store it in the refrigerator.
02 put more water
Coarse grains tend to absorb water more easily than japonica rice, so steaming rice should appropriately increase the proportion of water than cooking pure white rice.
03 it is best to use a pressure cooker
Many people also choose electric rice cookers when steaming miscellaneous grains, but in fact, the steaming function of most electric rice cookers is often designed for fine white rice, and the firepower is somewhat insufficient for all kinds of coarse grains.
If the cooking is not soft, the hard particles not only taste bad, but also may damage the spleen and stomach, so you can use the electric rice cooker or the "miscellaneous grain rice" function of the electric pressure cooker to steam.
Of course, it doesn't matter if there is only an electric rice cooker, soak miscellaneous grains for a while, steam for a longer time, and stew for a while after steaming.
Transferred from: run run Shaw Hospital
Source: an appointment with a famous doctor