As the old saying goes, "Disease comes from the mouth." Diet is closely related to people's health, but one thing we often overlook is the staple food that accounts for a large proportion of our three meals a day.

Hong Zhongxin, an expert in health care and director of Beijing Friendship Hospital, mentioned that eating large amounts of white rice and white steamed buns as staple food for a long time will increase the risk of diseases, such as diabetes, high blood pressure, and hyperlipidemia.

Beijing Friendship Hospital conducted a 10-year follow-up survey in Zhangfang Village and found that the blood pressure of villagers is generally high, which is directly related to the villagers’ habit of eating staple food.

By conducting strict dietary intervention on the villagers and adjusting the staple foods they eat, obvious stress control effects can be seen in 2 to 4 weeks.

Choosing the right staple food has many benefits

We often eat steamed buns, noodles, and white rice as staple food. In fact, the fine rice noodles have lost a lot of nutrients after layers of fine processing, and they are metabolized again. It will consume trace elements in our body.

So how should we choose staple foods to absorb enough nutrients and achieve health effects?

Whole grains

Wheat: wheat, rye, oats, barley, quinoa, buckwheat, highland barley, etc.

Rice: millet, rhubarb rice, Purple rice, sorghum rice, corn, etc.

Beans

Including soybeans, black beans, red beans, mung beans, chickpeas, etc.

Potatoes

Includes yam, purple sweet potato, taro, lotus root, etc.

These staple foods are rich in vitamins and minerals, and their nutritional value is much higher than that of refined white rice and refined white noodles.

It also contains a large amount of dietary fiber, which can help intestinal peristalsis, eliminate toxins, prevent constipation, help control blood sugar, blood pressure, blood lipids, and improve cardiovascular function.

There are many ways to eat staple food, delicious and healthy

01 Quinoa and potatoes

Quinoa is called the "all-round food" and is an important ingredient for astronauts in space. Also eat the "King of Cereals".

It is low in sugar, low in fat, and high in fiber. It has the highest protein content among common staple foods, comparable to the protein content of beef. It also has the highest dietary fiber content. It is very good for improving immunity and protecting cardiovascular systems, and it is easy to eat. Cooked, easy to digest and less irritating to the gastrointestinal tract.

Although potatoes are as starchy as rice and white noodles, they have lower calories and glycemic index. Using them to replace some staple foods is in line with the principle of a reasonable diet and is suitable for people with diabetes and those who are losing weight.

Quinoa Pumpkin Soup - Supplementing essential nutrients for the human body

Ingredients: tomatoes, eggs, quinoa, potatoes, flour, cabbage

Method: 1. After the quinoa is soaked and cooked, add it to the flour and then add the potato cubes.

2. Slowly add the egg liquid, mix evenly, and shake to form a lump. Generally, one to one and a half eggs are added to three parts of flour.

3. Stir-fry tomatoes, green onion and ginger over high heat until soft and tender. Add half a spoonful of sugar, pour in water, bring to a boil and add the lumps.

4. Cook the dumplings until mature. Pour in egg liquid before serving, add green vegetables, add appropriate amount of salt and serve.

02 Oatmeal and black rice

Oatmeal is rich in water-soluble dietary fiber. Water-soluble dietary fiber is a "regulator" of blood vessels, which can help reduce cholesterol in the human body and prevent arteries. Atherosclerosis, protect blood vessels.

Health Preservation: The kitchen uses oatmeal, quinoa, and black rice, combined with cod and seasonal vegetables, to make a delicacy suitable for the Chinese palate, a multigrain rice casserole.

Casserole of multigrain rice - blood vessel protection

Method: 1. The ratio of multigrain rice and water is 1:1, add oats to a bowl of rice, and add black rice to half a bowl. Quinoa, bring to a boil over high heat.

2. Cut the taro into strips and place them on the rice; cut the loofah into strips and the colored pepper into strips and set aside.

3. Place the loofah strips in the pot, marinate the cod with onion, ginger, sugar, cooking wine, light soy sauce, and salt, then add the juice to the casserole and simmer for 5 minutes.

4. Finally, place the blanched spinach around the cod, put shredded colored peppers on top, and simmer for 3 minutes.

03 Whole wheat flour

Whole wheat flour is a whole grain, rich in potassium and magnesium. When we make daily pasta, we might as well replace the white flour with whole wheat flour. Simple and convenient.

Whole-wheat Big Lazy Dragon - Stabilizes blood pressure

Ingredients: Whole-wheat flour, sesame paste, peanuts, jujubes

Method: 1. 1 and a half pounds of whole-wheat flour Add 3 grams of yeast per kilogram of water, let it rise for 30 minutes, and knead it into a dough.

2. Roll out the dough, spread it with sesame sauce, sprinkle with crushed peanuts for flavor and red dates for sweetness, roll it into a roll, and steam it for 30 minutes.

Whole wheat flour replaces white flour and is more nutritious. Nuts supplement unsaturated fatty acids. Moreover, this dish has less oil, sugar and salt, making it very suitable for people with high blood pressure.

04 Mung Bean, Adzuki Bean, Black Bean

Summer is coming soon. When we drink porridge and soup, we might as well use beans, which can not only replace some staple foods, but also dispel dampness and relieve the heat, such as mung bean soup. .

Mung beans clear away heat and relieve summer heat, adzuki beans are red in color, strengthen the spleen, stop diarrhea, diuresis and reduce swelling. Adding black beans neutralizes the cold nature of some mung beans, making it less likely to damage the spleen and stomach. It not only nourishes the kidneys but also helps nourish the heart.

Three bean soup - nourishing the heart and removing dampness

Ingredients: 20 grams each of mung beans, adzuki beans, and black beans, appropriate amount of rock sugar

Method: Wash all ingredients , soak the beans for more than 1 hour in advance, put them into the pot together, add water and cook until soft

Precautions for eating staple food

01 Avoid a single staple food

Don’t eat one staple food for a long time. You can combine multiple staple foods, such as rice and white flour steamed buns, as well as bean rice, multi-grain rice, and whole-grain steamed buns.

02 The diet structure must be reasonable

A healthy diet is not just about eating high-quality staple foods. It is about reducing refined grains, low oil, and low sugar, eating some whole grains, and increasing vegetables. Fruit, supplement with appropriate fish, nuts, etc.

03 Poor gastrointestinal digestion, reduce consumption

People with poor gastrointestinal digestion can eat less beans and whole grains.

Eating the right staple food can help control sugar and stabilize blood pressure

Supplement protein and various nutrients to improve immunity

You can mix and match to make pasta, or you can Make soup and steam rice

Enjoy the delicious food while taking into account the health effects

Please forward it to your friends who like pasta and rice