Tell you four principles of eating rice
Four basic principles of eating rice.
The first principle-try to make the rice “light”.
As far as possible, do not add fat to the rice to avoid adding extra energy, and you can avoid increasing blood lipids after meals.
Therefore, it is better to eat less fried rice, add sausage to cook rice, or use rich vegetables to mix rice, which can also be avoided.
Therefore, try not to add salt, soy sauce and monosodium glutamate to the rice, to avoid adding extra salt, otherwise it will not control blood pressure and prevent cardiovascular accidents.
What I want to explain here is that adding vinegar, wrapping it with laver, and adding vegetables and raw fish in the middle is in line with the principle of lightness.
Vinegar itself can reduce blood sugar response and help control blood lipids; laver and raw fish are also cardiovascular beneficial ingredients.
Therefore, as long as the salty meal is not eaten at the same time, the laver rice roll is a staple food suitable for chronic patients.
One day recommendation for healthy rice: Breakfast: 4 rolls of cucumber, salmon, laver, 1 cup of milk, 2 citrus lunch: oat, black rice, white rice, fried bean sprouts with steamed fish, steamed fish, seaweed tomato and egg soup. Dinner: Homemade miscellaneous bean sashimi(Sugar-free), spinach with sesame sauce, fried tofu with shiitake mushrooms, and carrot shreds with green pepper. Special tips: The rice selection requirements of chronic patients are not reasonable, whether they are diabetic, hyperlipidemia patients, hypertension patients, adult liver patients, etc.Eat too much refined white rice as a staple food.
Diabetics require a staple food with a slower increase in blood glucose and a lower blood sugar load; Hypertensive patients require a staple food without salty taste; Parahepatic patients require a fiber-rich staple food; Hyperlipidemia patients require a choice to help reduceStaple food for blood lipids.
The second principle-try to make the rice “rough”.
The so-called coarse is to minimize the refined white rice and eat less sticky rice.
Their blood glucose response is too high, which is very detrimental to the control of blood glucose and blood lipids.
Only eating enough fiber can effectively reduce the digestion speed of rice, and at the same time, it can adsorb plasma and feces in tandem, thereby reducing the effect of postprandial blood glucose and blood lipids.
This can also make people eat slower and eat less, which is good for weight control.
In general, most chronic patients are of the type exceeding the standard, and weight control is the first priority of diet adjustment measures.
Some rice with high nutritional and health value, such as alkaline rice, black rice, germ rice, etc., all have a “rough” taste.
Although “coarse” is good for health, eating 100% of slender rice every day feels inadequate in taste and it is difficult to persist for a long time.
Therefore, when cooking rice, it does not hinder the use of “coarse” grains such as rice, barley, oats, and rice to “cooperate” with the rice, and the taste will be easier to accept.
It is best to soak the “crude” ingredients in the water overnight, and mature with the rice at the same time.
The third principle-try to make rice “messy”.
When cooking rice porridge, it is best not to use a single rice, but rice, whole grains, beans, nuts and so on.
For example, red bean rice, peanut oatmeal rice porridge, etc., are rice foods that are very suitable for chronic patients.
The addition of these food materials increases the B vitamins and minerals, which can re-use the complementary role of protein and nutrition, which can reduce animal foods while ensuring adequate nutritional supply.
Of course, what’s more important is that it can effectively reduce the blood glucose response and control the rise in blood lipids.
Among them, the combination of beans and rice is ideal because beans contain a lot of supplementary fiber, and the starch digestion speed is very slow. It also contains some delaying starch to glucose residue, such as tannin and phytic acid, to prevent chronic diseases.
The fourth principle-try to make rice “color”.
Although white rice is crystal clear and cute, it also means that it does not contain antioxidants and has low vitamin content.
If you choose colored rice and match it with other foods to make the rice more, it can greatly improve its nutritional value.
For example, adding green peas, orange carrots, and yellow corn kernels together when cooking, is very beautiful, and provides vitamins and carotenoid antioxidant ingredients, which is particularly helpful to prevent eye aging; sometimes,Choosing purple rice, black rice, red rice and white rice together can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular disease.
In short, because rice is a food that is eaten in large quantities every day, its nutritional and health care value is extremely close to everyone’s health.
If you think of these healthy principles of eating rice every day, you will accumulate over time, and you will be able to prevent diseases and prevent debilitating effects, which will be extremely beneficial to chronic patients.