Tell you the four principles of eating rice
The four basic principles of eating rice.
銆€銆€The first principle – try to make the rice “light”.
銆€銆€As much as possible, do not add fat to the rice, so as not to add extra energy, but also to avoid more blood lipids after meals.
Therefore, fried rice is best to eat less, add sausages to cook rice, or use bibimbap with oil-rich dishes to avoid it.
Therefore, try not to add salt, soy sauce and monosodium glutamate to rice to avoid adding extra salt, which may adversely control blood pressure and prevent cardiovascular accidents.
銆€銆€The explanation here is that adding vinegar, wrapping with laver, adding vegetables and raw fish in the middle is in line with the principle of lightness.
Vinegar itself reduces blood sugar levels and helps control blood lipids; seaweed and raw fish are also cardiovascular-friendly ingredients.
Therefore, as long as you do not eat salty meals at the same time, seaweed rice rolls are a staple food suitable for chronic patients.
銆€銆€Healthy rice food recommended for one day: breakfast: cucumber, salmon, seaweed rice rolls, 4 cups of milk, citrus 2 lunches: oatmeal black rice white rice, fungus fried bean sprouts, steamed fish, seaweed tomato egg soup dinner: homemade miso bean porridge(no sugar), sesame paste with spinach, shiitake mushrooms, fried tofu, green pepper and fried carrots. Special note: The choice of rice for chronic patients requires no matter whether it is diabetic, hyperlipidemia, hypertensive patients, adult liver patients, etc.Eat too much white rice as a staple food.
People with diabetes require a staple food with a slower rate of blood sugar rise and a lower blood sugar load; patients with hypertension require a choice of unsalted staple foods; patients with hepatic liver require a fiber-rich staple food, and patients with hyperlipidemia require a choice to help reduceThe staple food of blood lipids.
銆€銆€The second principle – try to make the rice “thick”.
銆€銆€The so-called thick is to minimize the white rice, but also to eat less glutinous rice food.
Their blood sugar response is too high, which is very unfavorable for controlling blood sugar and blood lipids.
Only by eating enough fiber can effectively reduce the digestion speed of rice, and at the same time can absorb plasma and feces in the series, thereby reducing the effect of postprandial blood sugar and blood lipids.
This can also make people eat more slowly, eat less, and help control weight.
Usually, most of the chronic patients are of the type that exceeds the standard. Controlling weight is the first priority of dietary adjustment measures.
銆€銆€Some rice with particularly high nutritional value, such as alkaline rice, black rice, and germ rice, have a relatively “rough” taste.
Although “coarse” is good for health, but eating 100% of slender rice every day, the taste is not enough, it is difficult to persist for a long time.
Therefore, when cooking rice, it does not prevent the use of some grain size rice, barley, oats and other “coarse” grains and rice “cooperation”, the taste will be more acceptable.
It is best to first soak the “crude” material in the water for a night, and mature at the same time as the rice.
銆€銆€The third principle – try to make the rice “chaotic.”
銆€銆€When cooking rice porridge, it is best not to use a single rice, but rice, coarse grains, beans, nuts, etc.
For example, red bean rice, peanut oat rice porridge, etc., is a rice food that is very suitable for chronic patients.
The addition of these food materials, increased B vitamins and minerals, can re-use the complementary functions of protein nutrition, can reduce animal foods while ensuring adequate nutrient supply.
銆€銆€Of course, it is more important to initially reduce blood sugar response and control blood lipids.
Among them, the combination of beans and rice is ideal because the beans contain a lot of supplementary fiber, and the starch is very slow to digest. It also contains some starches that turn into glucose slag, such as tannin and phytic acid, to prevent chronic diseases.
銆€銆€The fourth principle – try to make the rice “color”.
銆€銆€White rice is crystal clear, but it also means no antioxidants and low vitamin content.
If you choose colored rice and mix rice with other foods to make the rice more, you can greatly improve its nutritional value.
For example, adding green peas, orange carrots, and yellow corn kernels during cooking is not only very beautiful, but also provides antioxidants for vitamins and carotenoids, especially for preventing eye aging; and sometimes,Choose purple rice, black rice, red rice and white rice to eat together, can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular disease.
銆€銆€In short, because rice is a food that is eaten in large quantities every day, its nutritional health value is closely related to everyone’s health.
If you think about the health principles of eating rice every day, it will be extremely beneficial to chronic patients through the effect of disease prevention and anti-debilitation.