Many surveys at home and abroad have found that the total amount of food eaten is inversely proportional to the risk of chronic diseases; however, a survey in Hong Kong found that there is a positive correlation between the amount of white rice eaten and the risk of diabetes (diabetic food). Some U.S. investigations also found similar findings. Obviously, if you can't eat rice wisely, you may cause yourself trouble.
The first principle - try to make rice "light"
On the one hand, try not to add oil (oil food) fat to the rice to avoid adding extra energy (energy foods), and to avoid raising blood lipids after meals. Therefore, it is best to eat less fried rice, add sausage to cook rice, or use a dish containing oil to bibimbap. It should also be avoided. 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 adversely control blood pressure (blood pressure foods) and prevent cardiovascular accidents.
The explanation here is that the practice of adding vinegar, wrapping with seaweed, adding vegetables (vegetable food), and raw fish is in line with the principle of lightness. Vinegar itself can reduce the blood sugar (glucose food) response and can help control blood fat; seaweed and raw fish are also beneficial to cardiovascular health. 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.
Healthy (healthy food) rice food recommended for one day:
Breakfast: 4 cucumber rice rolls with seaweed, 1 cup of milk, 2 oranges
Lunch: Oatmeal, black rice, white fungus, fried yellow bean sprouts, steamed fish, seaweed, tomato and egg soup
Dinner: homemade bean pudding (without sugar), sesame paste with spinach, mushrooms (mushroom food) fried tofu, green pepper fried carrots
The second principle - 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 by eating enough fiber can we effectively reduce the rate of digestion (digestion) of rice. At the same time, cholesterol and fat can be absorbed in the intestine, which can reduce postprandial blood glucose and 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.
Some rice with particularly high nutritional and health care values, such as brown rice, black rice, and germ rice, have a relatively “coarse†taste. Although "coarse" is good for health, eating 100% brown rice every day feels uncomfortable on the palate and it is difficult to persist for a long time. Therefore, when cooking rice, it may be appropriate to use some “coarse†grains such as brown rice, barley, oats, and rice to “co-operate†and the taste will be more acceptable. It is best to first “coarse†raw materials first soaked in water overnight, so that when cooking and rice mature at the same time.
Special note: Selection of rice foods for chronic patients
Patients with diabetes, hyperlipidemia, hypertensive patients, and fatty liver patients should not eat too much refined white rice as a staple food. People with diabetes require the selection of staple foods with slower blood sugar rise and lower blood glucose load; hypertensive patients are required to choose staple foods that do not have salty taste as much as possible; patients with fatty liver require dietary fiber-rich staple foods, and patients with hyperlipidemia require favorable choices to reduce The lipid staple food.
The third principle - try to make rice "chaos"
When cooking rice porridge rice, it is best not to use a single rice, but rice, coarse grains (coarse food products), beans, nuts, etc. together. 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 (vitamin foods) and minerals are added, and on the other hand, they can complement the nutrition of proteins (protein foods), and can reduce animal foods while ensuring sufficient nutrient supply. .
Of course, what is more important is that this can effectively reduce the blood glucose response and control the rise of blood lipids. The combination of beans and rice is the most ideal, because beans are rich in dietary fiber, in which the starch is very slow to digest, and it also contains some ingredients that delay the conversion of starch into grape (grape food) sugars, such as tannins and phytic acid. It is most effective in preventing chronic diseases.
The fourth principle - try to make rice "color"
Although the white rice is crystal clear and lovely, it also means that it contains no antioxidants and the vitamin content is very low. 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 during cooking can not only be beautiful, but also provide antioxidants for vitamins and carotenoids, which are particularly beneficial in preventing eye (eye food) aging. For example, the choice of purple rice, black rice, red rice and white rice can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular diseases.
In short, because rice is a food that is eaten in large quantities every day, the value of its nutritional health (health food) is extremely close to everyone's health. If you think of these healthy principles of eating rice every day, you can unknowingly play the role of preventing disease and rejuvenation, which will be extremely beneficial to chronic patients.
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