Rice is the staple food we eat the most everyday, but how can we eat rice healthy, Xiao Bian summed up the points for the diners to refer to. Try to make rice "light" On the one hand, try not to add oil to the rice so as not to increase extra energy, and to avoid raising blood fat more after meals. Therefore, it is best to eat less fried rice, and try to avoid cooking with sausage, or use rice dish with oil. On the other hand, 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 diseases. The explanation here is that the practice of adding vinegar, wrapping with seaweed, adding vegetables in the middle, and raw fish is in line with the principle of lightness. Vinegar itself reduces blood sugar reactions and helps control blood fats. Laver and raw fish are also beneficial to cardiovascular products. Therefore, as long as they do not eat salty dishes at the same time, seaweed rice rolls are a staple food suitable for chronic patients. Try to make rice "rough" The so-called crude, is to minimize the white rice, but also eat less rice. Their hyperglycemia is highly unfavorable for controlling blood sugar and blood lipids. Only eating enough fiber can effectively reduce the rate of digestion of rice. At the same time, cholesterol and fat can be adsorbed in the intestine to reduce postprandial blood glucose and blood lipids. This can also allow people to eat slower and eat less, which is conducive to weight control. In fact, the majority of chronic patients are overweight types of fat, and weight control is the top priority for dietary adjustment measures. Try to make rice "chaos" When cooking rice porridge rice, it is best not to use a single rice, but to add rice, coarse grains, beans, nuts and other ingredients. For example, red bean rice, peanut oatmeal rice porridge, etc., are very suitable for the chronic patient's rice food. By adding these food materials, on the one hand, B vitamins and minerals are added, and on the other hand, they can also play a complementary role in protein nutrition, and can reduce animal food while ensuring sufficient nutrient supply. Try to make rice "color" Although the white rice is crystal clear and lovely, it also means that it contains no antioxidants and has a low vitamin content. If you choose colored rice and use rice with other foods to make the rice colorful, you can greatly improve its nutritional value. For example, adding green peas, orange carrots, and yellow corn kernels when cooking is not only beautiful, but also provides antioxidants for vitamins and carotenoids, which are particularly helpful in preventing the aging of the eyes. The combination of purple rice, black rice, red rice and white rice can also provide a large number of anthocyanin antioxidants and help prevent cardiovascular diseases. In addition to the above several principles, Taomi methods and cooking tools are also quite sophisticated. Some people like to wash rice with warm water. However, when the water temperature is high, the solubility of carbohydrates and B vitamins will increase, and they will be integrated into the Taomi water, causing loss of nutrients. Therefore, it is best to use cool water to wash rice. There is an aleurone layer on the outermost layer of rice. The B vitamins and dietary fiber contained in rice are mainly concentrated here. Therefore, when rice is washed, do not rub it with your hands and stir it. The rinse will wash away the aleurone layer. Do not rinse with running water, so as not to cause more nutrient loss. The number of rice washing should be 2-3 times, there is no need to wash repeatedly. In addition, it is best to cook rice with a rice cooker or a pressure cooker. Their tightness can prevent oxidation and reduce nutrient loss.
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