rice
In addition to eating white rice on weekdays, you can also add beans, coarse grains and potatoes to cook together, which is healthier.
Generally, you can choose Redmi, black rice, brown rice, millet, oats, sweet potatoes, corn, pumpkin and mung beans. When cooking, you can add one or more of them according to your own preferences.
When cooking, add some cooking oil and white vinegar to the rice cooker, and the cooked rice will be more fragrant, shiny and elastic.
face
For pasta, we mainly eat noodles, jiaozi, buns, bread, cakes or make our own cakes. If you want to eat healthily, you can choose buckwheat noodles and whole wheat bread. In addition to refined noodles when eating pasta. In addition, when eating jiaozi, noodles and steamed stuffed buns, you can add or dip in aged vinegar to help digestion.
corn
People think that the healthiest way to eat corn is cooking.
When cooking corn, leave the corn whiskers and cook the last layer of skin together, which can keep the nutrients of corn. Corn silk itself has the function of diuresis and edema elimination when boiling water.
You can also cut corn into pieces and cook soup. It is a good choice to cook ribs or bones with carrots.
It is also healthy to break the corn into granules and cook it in boiling water to make a vegetable and fruit salad.
Rice, flour and corn are all staple foods. If you need to reduce fat, you should pay attention to the proportion of staple food in a meal and increase the variety and weight of vegetables.
Drink milk at birth, eat liquid food when you grow up, start eating coarse grains when you are most energetic, and start eating soft food when you are old. Every age group is special, so we should supplement different foods according to the physical function of different periods, and pay attention to the way of eating. Eating correctly can double the nutrition.
Different ages should learn to supplement different foods.
20 years old: lay a good foundation for health-no less coarse grains, fruits and vegetables.
If you don't pay attention when you are young, you will suffer when you are old. After going to work, we should lay a solid health foundation for the next few decades.
It is best to eat 400~500g of cereal every day and mix flour and rice with coarse grains.
Ensure that the amount of fish, poultry, meat and eggs is 200 ~ 250 g; Milk is not less than 300ml；;
Eat about 400 grams of vegetables and fruits every day.
30 years old: Make yourself energetic-eat more nuts, and freshly squeezed juice is more nutritious.
When people reach the age of 30, they should learn to make reasonable arrangements between work, taking care of children and socializing. At this time, people are most likely to get tired, so they should replenish energy in time.
Orange vegetables and fruits, fresh dates, kiwis, nuts;
Develop the habit of replacing alcoholic drinks and sweet drinks with boiled water;
It will be healthier to replace alcoholic drinks with freshly squeezed fruit and vegetable juice drinks.
40 years old: preventing chronic diseases-fruits and vegetables plus exercise
At this time, our physical function is definitely not as good as when we were young, and many diseases accumulated from youth began to appear. If you don't pay attention to diet at this time, it is easy to have chronic diseases such as obesity.
Pay special attention to control energy intake, reduce edible fat and sugar, and control daily salt within 6g;
Increase vegetables, fruits, marine fish and dairy products.
How to eat health food? The method was not chosen correctly, and more than half of the nutrition was lost!
Health requires not only eating different foods according to different ages, but also knowing the correct way to eat. Fruit and vegetables are easy to eat and digest. So let's take hard food as an example to see how nuts and grains are the most nutritious.
Sesame, wheat, corn
According to the nutrition bible, a pumpkin seed, a sunflower seed, a sesame seed and three flaxseed are ground and eaten every morning, which basically meets the needs.
As far as health is concerned, the balance of collocation is more important The staple food is mainly to supplement carbohydrates, energy and satiety. Our present life is mainly rice and flour. Appropriate supplementation of coarse grains is particularly good for the digestive system, but there are many ways to supplement nutrition. People who want to lose weight should eat less staple food and use vegetables and fruits instead.
What kind of nutrition is in the staple food? Which is the most nutritious? Which supporter? Different people have different choices, don't eat wrong!
Staple food is an indispensable part of a meal, which carries most of people's energy supply. How many times have rice, noodles, cereal and potatoes brought me taste buds and spiritual pleasure in my daily diet? The comparison of different staple foods will bring you a new understanding of staple foods from the aspects of nutrition, health and suitability for people!
Who is more nutritious, rice, wheat or corn?
Let's first look at the nutritional value table of three staple foods:
Judging from the three tables [1], the nutritional value of corn is very high, and the gap between rice and flour is not huge. Therefore, of course, "raising people" depends on corn.
Different people choose rice, pasta and corn.
How to eat rice is healthier?
Dietary Guidelines for China Residents 20 16 suggests that ordinary adults should eat 250-400g (dry weight) of cereals and potatoes every day. But it needs to match the sports consumption of 200-300 cards.
Rice: It enters the spleen, stomach and lung meridians, and has the functions of nourishing the middle energizer, nourishing yin and moistening the lungs, invigorating the spleen and regulating the stomach, and removing polydipsia, and is known as the "head of the five grains". Ancient health promotion advocated "morning porridge" to promote fluid production. Patients with cough and constipation caused by deficiency of lung yin can eat rice porridge in the morning and evening. Rice is suitable for the general population, but some friends are not suitable for polished rice (white rice).
People who are not suitable for eating polished rice (white rice)
diabetic
A study on the incidence of diabetes in 64,000 Chinese women in the United States found that during the five-year observation, Chinese women who often eat "white rice" have a higher risk of getting sick, and those who eat more than 300 grams (6 ounces) of white rice a day have a higher risk of getting sick than those who eat less than 200 grams (4 ounces) a day.
Nutritionists always advise diabetics not to eat single rice. The main component of polished rice is starch, which will quickly increase blood sugar after meals. In addition to diabetics, there are three high-risk people and fatty liver patients, which need to be controlled in two dimensions, one is intake, the other is complexity, and there are skills to eat.
Obese people
Obese and overweight friends must reduce the intake of staple food, and the minimum can be reduced to 150g/ day. Eating rice itself will not make people fat, but eating too much high-oil and high-fat food. The calories of food are all superimposed. People eat too little and eat too much. For obese people or dieters, it is necessary to cooperate with exercise and reasonable diet, control the intake of white rice, and restore normal figure. In other words, eating white rice is easy to gain weight.
The survey shows that the whole grain intake of China people only accounts for 3%~7% of the total staple food intake. In the daily staple food, you can enrich the variety of staple food, put coarse grains, such as brown rice, millet, oats, buckwheat, and miscellaneous beans, such as red beans, mung beans, lentils and so on. In white rice, the proportion of coarse grains can be 1/3 to 1/2. So eat less polished rice and eat it with coarse grains and beans.
How to eat pasta is healthier?
Although the power of nourishing the stomach and promoting fluid production is weaker than that of rice, the effect of invigorating qi and strengthening the body is better than that of rice. If flour is fermented, its qi stagnation will be greatly reduced, which is more helpful for human digestion.
Take noodles as an example. Although noodles have not been fermented, they will not stay in the stomach after adding water, and their texture is soft, which is helpful for digestion and absorption in the stomach, reducing the wear rate of the stomach wall and nourishing the stomach. Therefore, eating pasta is nourishing the stomach.
People who are not suitable for eating noodles:
Allergic population
That is to say, a small number of food allergy patients are allergic to protein, a plant in wheat, which leads to a strong reaction of body tissues or organs, easily causing skin itching, eczema, urticaria, dizziness, nausea, vomiting, diarrhea and anaphylactic shock. Therefore, we should know our own allergens, and at the same time, we should have the consciousness of taking care of other people's taboos.
Patients with gastroesophageal reflux and peptic ulcer in healing stage;
Inhibition of gastric acid secretion is the most important treatment for this disease. Pasta originally belongs to acidic food, but eating noodles will increase gastric acid secretion, which is also not conducive to the recovery of gastric ulcer, so it is appropriate to eat dry rice.
The processing degree of refined white flour is higher than that of whole wheat flour, and the nutrition degree is lower. When we eat noodles, we should pay attention to controlling the intake and eating in moderation; Secondly, it should be diversified and eaten together with other coarse grains and nutritious vegetables, so as to reduce the eating method of "noodles+shredded potatoes" of "carbohydrate+carbohydrate".
How to eat pasta is healthier?
Nutritionists at home and abroad have a high evaluation of corn, because the nutritional components of corn are comprehensive, and glutathione in corn has anticancer effect; The cellulose contained in corn is a carbohydrate that is not absorbed by human body, so that the concentration of carcinogens in human intestine will be reduced and toxic substances will be reduced. Corn is a very important staple food for fitness people.
Who is not suitable for eating corn?
Patients with cirrhosis/esophageal varices:
In order to prevent food from cutting through the dilated and curved veins under the esophageal mucosa, such patients should avoid eating corn, eat less rough and hard food and eat less crude fiber food. Porridge and noodles are better at this time.
Patients with gastric ulcer:
Gastric ulcer should not eat more corn, it should be digestible food, and it should contain enough calories, protein and vitamins. Corn belongs to coarse grains and is not suitable for digestion. At this time, eating dry rice is a better choice.
The most recommended corn is soup and steamed food. Soup and steamed food will retain more nutrients than boiled corn. Making corn porridge will lose some vitamins, and the index of sugar is higher than other eating methods, so it is not recommended for diabetics to choose; When cooking corn, it is best not to throw it away. Corn must have good antihypertensive, diuretic and antioxidant effects.
[1] Which has the highest nutritional value, rice, wheat or corn? [J]。 Grain processing, except rice, white flour and corn.
Keywords millet, sweet potato, purple potato,
Pumpkins and potatoes are good staple food choices.
Staple food is an indispensable part of a meal, which carries most of people's energy supply. How many times have rice, noodles, cereal and potatoes brought me taste buds and spiritual pleasure in my daily diet? The comparison of different staple foods will bring you a new understanding of staple foods from the aspects of nutrition, health and suitability for people!
Who is more nutritious, rice, wheat or corn?
Let's first look at the nutritional value table of three staple foods:
Judging from the three tables [1], the nutritional value of corn is very high, and the gap between rice and flour is not huge. Therefore, of course, "raising people" depends on corn.
Different people choose rice, pasta and corn.
How to eat rice is healthier?
Dietary Guidelines for China Residents 20 16 suggests that ordinary adults should eat 250-400g (dry weight) of cereals and potatoes every day. But it needs to match the sports consumption of 200-300 cards.
Rice: It enters the spleen, stomach and lung meridians, and has the functions of nourishing the middle energizer, nourishing yin and moistening the lungs, invigorating the spleen and regulating the stomach, and removing polydipsia, and is known as the "head of the five grains". Ancient health promotion advocated "morning porridge" to promote fluid production. Patients with cough and constipation caused by deficiency of lung yin can eat rice porridge in the morning and evening. Rice is suitable for the general population, but some friends are not suitable for polished rice (white rice).
People who are not suitable for eating polished rice (white rice)
diabetic
A study on the incidence of diabetes in 64,000 Chinese women in the United States found that during the five-year observation, Chinese women who often eat "white rice" have a higher risk of getting sick, and those who eat more than 300 grams (6 ounces) of white rice a day have a higher risk of getting sick than those who eat less than 200 grams (4 ounces) a day.
Nutritionists always advise diabetics not to eat single rice. The main component of polished rice is starch, which will quickly increase blood sugar after meals. In addition to diabetics, there are three high-risk people and fatty liver patients, which need to be controlled in two dimensions, one is intake, the other is complexity, and there are skills to eat.
Obese people
Obese and overweight friends must reduce the intake of staple food, and the minimum can be reduced to 150g/ day. Eating rice itself will not make people fat, but eating too much high-oil and high-fat food. The calories of food are all superimposed. People eat too little and eat too much. For obese people or dieters, it is necessary to cooperate with exercise and reasonable diet, control the intake of white rice, and restore normal figure. In other words, eating white rice is easy to gain weight.
The survey shows that the whole grain intake of China people only accounts for 3%~7% of the total staple food intake. In the daily staple food, you can enrich the variety of staple food, put coarse grains, such as brown rice, millet, oats, buckwheat, and miscellaneous beans, such as red beans, mung beans, lentils and so on. In white rice, the proportion of coarse grains can be 1/3 to 1/2. So eat less polished rice and eat it with coarse grains and beans.
How to eat pasta is healthier?
Although the power of nourishing the stomach and promoting fluid production is weaker than that of rice, the effect of invigorating qi and strengthening the body is better than that of rice. If flour is fermented, its qi stagnation will be greatly reduced, which is more helpful for human digestion.
Take noodles as an example. Although noodles have not been fermented, they will not stay in the stomach after adding water, and their texture is soft, which is helpful for digestion and absorption in the stomach, reducing the wear rate of the stomach wall and nourishing the stomach. Therefore, eating pasta is nourishing the stomach.
People who are not suitable for eating noodles:
Allergic population
That is to say, a small number of food allergy patients are allergic to protein, a plant in wheat, which leads to a strong reaction of body tissues or organs, easily causing skin itching, eczema, urticaria, dizziness, nausea, vomiting, diarrhea and anaphylactic shock. Therefore, we should know our own allergens, and at the same time, we should have the consciousness of taking care of other people's taboos.
Patients with gastroesophageal reflux and peptic ulcer in healing stage;
Inhibition of gastric acid secretion is the most important treatment for this disease. Pasta originally belongs to acidic food, but eating noodles will increase gastric acid secretion, which is also not conducive to the recovery of gastric ulcer, so it is appropriate to eat dry rice.
The processing degree of refined white flour is higher than that of whole wheat flour, and the nutrition degree is lower. When we eat noodles, we should pay attention to controlling the intake and eating in moderation; Secondly, it should be diversified and eaten together with other coarse grains and nutritious vegetables, so as to reduce the eating method of "noodles+shredded potatoes" of "carbohydrate+carbohydrate".
How to eat pasta is healthier?
Nutritionists at home and abroad have a high evaluation of corn, because the nutritional components of corn are comprehensive, and glutathione in corn has anticancer effect; The cellulose contained in corn is a carbohydrate that is not absorbed by human body, so that the concentration of carcinogens in human intestine will be reduced and toxic substances will be reduced. Corn is a very important staple food for fitness people.
Who is not suitable for eating corn?
Patients with cirrhosis/esophageal varices:
In order to prevent food from cutting through the dilated and curved veins under the esophageal mucosa, such patients should avoid eating corn, eat less rough and hard food and eat less crude fiber food. Porridge and noodles are better at this time.
Patients with gastric ulcer:
Gastric ulcer should not eat more corn, it should be digestible food, and it should contain enough calories, protein and vitamins. Corn belongs to coarse grains and is not suitable for digestion. At this time, eating dry rice is a better choice.
The most recommended corn is soup and steamed food. Soup and steamed food will retain more nutrients than boiled corn. Making corn porridge will lose some vitamins, and the index of sugar is higher than other eating methods, so it is not recommended for diabetics to choose; When cooking corn, it is best not to throw it away. Corn must have good antihypertensive, diuretic and antioxidant effects.
[1] Which has the highest nutritional value, rice, wheat or corn? [J]。 Grain processing, 20 14(3):36-36.
Except rice, white flour and corn.
Keywords millet, sweet potato, purple potato,
Pumpkins and potatoes are good staple food choices.
Rice, flour and corn are all staple foods. Rice and flour are flour and rice, which mainly contain starch, vitamins, dietary fiber and minerals, while corn is coarse grain, which contains more dietary fiber, vitamins and other nutrients.
The staple food mainly provides carbohydrates and is the main source of energy needed by the human body. Staple food is very important to our health. Insufficient intake of staple food for a long time will cause malnutrition and damage our health.
Rice and flour with the same weight contain similar nutrients. The choice of eating rice or noodles is determined by eating habits. For example, southerners prefer rice and northerners prefer pasta.
But don't just eat rice or pasta as a staple food, it may be unbalanced. You should also use some coarse grains instead, such as corn, oats, potatoes, miscellaneous beans, etc., which are more likely to produce satiety.
Corn can accelerate intestinal peristalsis, avoid colorectal cancer, and effectively prevent and treat hyperlipidemia, arteriosclerosis and gallstones. Therefore, people with obesity, hyperlipidemia, diabetes and constipation should eat more coarse grains.
Personally, eating coarse grains is healthier than flour and rice.
Eating coarse grains together in flour and rice will be more nutritious and better for your health.