It is a life that many people yearn for.
Drink porridge to nourish the stomach?
Does your family drink porridge every morning?
Even to the breakfast shop.
I also want a bowl of porridge.
Can drinking porridge really nourish the stomach? Drinking the wrong porridge not only does not nourish the stomach, but also makes it easy to get sick.
Not friendly to postprandial blood sugar
White rice porridge appears on the breakfast table the most frequently, not just at home. I remember when I was in college, the porridge in the school cafeteria every morning was also white rice porridge, which was also a necessary breakfast for most students.
Some people think that rice porridge nourishes the stomach. In fact, nourishing the stomach has nothing to do with drinking porridge. Not only does it not nourish the stomach, but it is also very unfriendly to blood sugar. The postprandial glycemic index of white rice porridge is not low, GI is 69, GI over 70 belongs to high GI food, and 55~70 belongs to medium GI food, so the GI of rice porridge is not low.
From the point of nutritional value:
Although the calories are low, but the GI is not low, it is not recommended to drink too much rice porridge alone.
Both blood sugar and blood pressure will rise.
Many breakfast shops have preserved eggs and lean meat porridge, and some people prefer this salty porridge. The main ingredients are generally white rice+preserved eggs+a small amount of shredded lean meat+a small amount of cabbage leaves. Although there are other ingredients besides white rice, the amount is too small unless you cook it yourself.
Diversification of food is beneficial to slow down postprandial blood sugar, but people in breakfast shops should know that there are too many white rice, and preserved eggs, lean meat and cabbage leaves are all a little.
It tastes salty and has high sodium content, which is very unfriendly to patients with hypertension. It is not recommended for people who lose weight, because excessive sodium intake can easily lead to water retention in the body, edema and weight gain.
More nutrients are lost, and blood sugar rises quickly after meals.
Many people think that the longer porridge is cooked, the easier it is to digest, which is also good for the stomach. In fact, not only did it not have the effect of nourishing the stomach, but also because it took too long to cook porridge, vitamins and other nutrients were lost.
When the older generation cooked porridge, in order to make it cook faster, alkali was added to it. This method is very discouraged, and alkali will destroy the vitamin B family in porridge.
There are many kinds of food, so don't put alkali.
People who are used to drinking porridge suggest that when cooking porridge, try to diversify the food and put more than three ingredients. Here are six combinations for your reference.
① White rice+chickpeas+black beans
② Millet+Red Bean+Sweet Potato
③ Corn kernels+white rice+red beans
④ White rice+black beans+oatmeal.
⑤ White rice+oat rice+buckwheat
⑥ Black rice+chickpea+buckwheat
The collocation is not fixed, just match according to your own preferences. Suggested collocation: rice+miscellaneous beans+miscellaneous grains/potatoes. In addition, with a bowl of side dishes, such as cold spinach/10 cherry tomatoes/stir-fried cabbage, etc. Add a boiled/fried egg/egg soup.
This combination not only helps to stabilize blood sugar, but also enhances satiety and more comprehensive nutritional intake. It is very beneficial for people who lose weight or control blood sugar.
Don't drink a single rice porridge, so that ① no salt, ② no sugar, ③ no alkali, ④ more than three ingredients, and ⑤ mix with fruits and vegetables and protein food.
If you do these five points, you can drink porridge healthily.
References:
Yang Yuexin. China Nutrition Composition Table 6th Edition. Volume 1 [M]. Peking University Medical Press: Beijing, 20 19.
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