Healthy eating rice 4 words 鈥?- “light and chaotic”
Try to make the rice “light” Try not to add fat to the rice, so as not to add extra energy, and to avoid more blood lipids after the meal.
Therefore, it is best to eat fried rice, add sausages for cooking, or use oils.
Bibimbap should also be avoided.
In addition, try not to add salt, soy sauce and MSG to rice to avoid adding extra salt, which is not conducive to blood pressure control and cardiovascular accident prevention.
銆€銆€It should be explained that the practice of 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.
As long as you do not eat salty dishes at the same time, seaweed rice rolls are a staple food suitable for chronic patients.
銆€銆€Try to make the rice “rough” so-called thick, is to minimize the white rice, their blood sugar reaction is too high, 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, it can absorb cholesterol and fat in the intestine, and play a role in reducing postprandial blood sugar and blood lipids.
Some rice with particularly high nutritional value, such as brown rice, black rice, and germ rice, are healthy, but they eat 100% brown rice every day. They feel uncomfortable on the palate and it is difficult to persist for a long time.
Therefore, when cooking rice, you may wish to use some 鈥渃oarse鈥?grain to cooperate with rice, and the taste will be more acceptable.
It is best to first put the 鈥渞ough鈥?ingredients in the water for a night so that they can be cooked at the same time as the rice.
銆€銆€Try to make rice “chaos” When cooking rice porridge, it is best not to use a single rice, but rice, coarse grains, beans, nuts, etc. to cook together.
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 increases the B vitamins and minerals on the one hand, and complements the protein nutrition on the other hand, and can ensure sufficient nutrient supply while reducing animal foods.
銆€銆€Try to make the rice “color” fine white rice vitamin content is very low, if you choose colored rice, and use other foods with rice to make the rice colorful, can greatly improve its nutritional value.
For example, the combination of green peas, orange-red carrots, and yellow corn kernels during cooking is both aesthetically pleasing and provides antioxidants for vitamins and carotenoids, especially for preventing eye aging.
For example, if you choose purple rice, black rice, red rice and white rice to eat, you can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular disease.