What is the healthiest staple food in life, rice?
Recently, a study by the German Nutrition and Health Care Association shows that corn has the highest nutritional value and health care function among all staple foods.
Can prevent heart disease and cancer.
In this year-long study, experts compared the nutritional value and health care function of many staple foods such as corn, rice and wheat. The results show that the vitamin content in corn is very high, which is 5- 10 times that of rice and wheat.
At the same time, corn contains a lot of nutrients and health-care substances, which also surprised experts. Besides carbohydrates, protein, fat and carotene, corn also contains nutrients such as riboflavin and vitamins. These substances are of great benefit in preventing diseases such as heart disease and cancer.
The research also shows that the nutritional value of special corn is higher than that of ordinary corn. For example, the content of protein, vegetable oil and vitamins in sweet corn is 1-2 times higher than that in ordinary corn; The selenium content of "life element" is 8- 10 times higher; Among 17 amino acids, 13 amino acids are higher than common corn. In addition, the moisture, active substances, vitamins and other nutrients of fresh corn are much higher than those of old corn, because the cultivation branch of corn drops rapidly during storage.
Contains 7 kinds of "anti-aging agents"
Professor Rahman, a famous German nutritionist in charge of this research, pointed out that among the more than 50 kinds of nutritional and health-care substances that have been proved to be the most effective today, corn contains 7 kinds-calcium, glutathione, vitamins, magnesium, selenium, vitamin E and fatty acids.
It has been determined that every100g of corn can provide nearly 300 mg of calcium, which is almost the same as that contained in dairy products. Rich calcium can lower blood pressure. If you take 1 g calcium every day, your blood pressure will drop by 9% after 6 weeks. In addition, the carotene contained in corn can be converted into vitamin A after being absorbed by the human body, which has the function of preventing cancer; Plant cellulose can accelerate the discharge of carcinogens and other poisons; Natural vitamin E has the functions of promoting cell division, delaying aging, lowering serum cholesterol, preventing skin lesions, relieving arteriosclerosis and brain function decline. The researchers pointed out that lutein and zeaxanthin contained in corn can fight against eye aging. In addition, eating more corn can also inhibit the side effects of anticancer drugs on human body, stimulate brain cells and enhance people's brain power and memory.
Choose a healthy staple food in your diet.
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Lanzhou Morning News
1. Don't be superstitious about refined white rice flour, choose standard rice and standard flour that meet the needs of human health.
2. The staple food on the dining table should be thick and thin, with various varieties. Families who like to eat refined white rice noodles may wish to add some coarse grains.
When cooking staple food, we should also prevent the loss of nutrients. The number of rice washes should not be too much. Avoid rubbing hard and washing with tap water and hot water.
4. Avoid cooking dry rice, and don't forget to drink noodle soup when eating noodles and jiaozi, which can well prevent the loss of nutrients in the staple food.
[Note] Eating meat without rice is easy to get diabetes.
"Eat less without sugar, pumpkin and guava can lower blood sugar", which is widely circulated among the people, reflecting the fear of rice for diabetics. Many people even associate eating rice and other grains with diabetes, thinking that eating too much is easy to get diabetes. Chen Chaogang, a nutritionist in the Second Affiliated Hospital of Sun Yat-sen University, holds the opposite view. He pointed out that eating less or not eating for a long time will lead to insufficient carbohydrates in the body, which is not conducive to controlling blood sugar. People who eat less meat for a long time, are slim and refuse to eat should pay more attention.
If you don't eat rice, you will get diabetes at the age of 30.
Recently, Li, a 32-year-old manager, was admitted to the Second Zhongshan Hospital with the help of his wife. He is a typical diabetic with a "bloated" figure and retinopathy. Manager Li's illness is mainly due to his irregular eating style-after he made a fortune in business five or six years ago, he basically didn't eat his own food, and he talked about business and entertainment outside every day, wandering between restaurants. Eating out, drinking and eating meat is the "main theme", and rice has become a dispensable food, often without touching a grain of rice for several days. Long-term high-fat and high-protein diet led manager Li to develop diabetes when he just turned 30 two or three years ago. After the onset, he heard that whole grains such as rice would raise blood sugar, and he even dared not eat rice.
"Diabetic people are most afraid of two things, the first is sweet, and the second is rice. This is well founded. " Chen Chaogang, a nutritionist at Zhongshan Second Hospital, said that diabetics have high blood sugar. Eating sugar will lead to more sugar in the body, and carbohydrates in rice will also be converted into glucose. Therefore, every time diabetics measure their blood sugar after eating rice, they find that the index is rising. Because of this, many people directly associate rice with diabetes. But manager Li doesn't eat or eats less a day, and it is easy to get diabetes. The carbohydrates needed by human body are mainly provided by grains. Eating less rice, long-term lack of carbohydrates in the body, but also the risk of diabetes.
Eating less food will reduce insulin secretion. "People are iron and rice is steel." China people have been eating cereals such as rice, steamed bread and noodles for generations, which are rich in carbohydrates. After entering the body, carbohydrates are converted into sugar, and sugar is further converted into heat to maintain human function. Besides cereals, milk and fruits also contain carbohydrates, but the content is not as good as that of cereals. The conversion of sugar and heat requires the participation of insulin, which can degrade glucose. Not eating or eating less rice for a long time will have a negative impact on the normal operation of insulin and provide an opportunity for the onset of diabetes.
Chen Chaogang said that eating less food and eating more animal food with high fat and high protein is the general eating state of modern people who are busy with entertainment. Obesity caused by fat accumulation is the starting factor of "metabolic syndrome" such as diabetes. Because there is too much fat, the sensitivity of insulin will be reduced, the degradation function of glucose will be weakened, and non-degradable sugar will remain in the blood, causing hyperglycemia, which is the cause of type 2 diabetes. According to the data published by the World Health Organization, in order to achieve nutritional balance, the daily fat intake should be controlled between 20% and 30% of nutrients. However, the current survey shows that the average daily fat intake of Guangdong people is 33%, and in big cities such as Guangzhou, this figure exceeds 40%. The hidden dangers caused by excessive fat intake really deserve the attention of urban residents.
At the same time, eating less rice and eating more meat will lead to imbalance of substance metabolism in the body. The nutrition intake should be balanced every day. The ideal standard is that protein accounts for 65,438+00% ~ 65,438+04%, fat accounts for 20% ~ 30% and carbohydrate accounts for 50% ~ 60%. According to this rule, the human pancreas secretes a certain amount of insulin every day to degrade glucose. If there is a long-term lack of carbohydrates, the working rhythm of insulin will be broken, leading to disorder of insulin secretion and increase of blood sugar.
At least 250 grams of carbohydrates a day.
Insulin can break down the sugar produced by carbohydrates, and then stimulate the pancreas to secrete insulin. Therefore, if you eat too little grain and lack carbohydrates, the function of pancreatic B cells will decrease and the secretion of insulin will decrease. If this situation is maintained for a long time, even if the normal diet is resumed in the future, if the insulin secretion in the body can not meet the requirements, the nondegradable glucose will increase the blood sugar, and diabetes will easily occur.
Some people may say that the diet of westerners is mainly meat, and eating less cereal is not necessarily crazy. Chen Chaogang explained that westerners have established a diet structure based on animal food, which has gone through more than 1000 years of adaptation. But as far as China people are concerned, most of the foods we have eaten since our ancestors are plant foods, and most of the foods we eat every day are carbohydrates, so our genes are adapted to them. It is impossible for genes to adapt to the sudden change from plant food to animal food. Therefore, it is not advisable to westernize the diet and eat more meat and less food.
Of course, eating too much rice will increase the burden on the pancreas, which is also one of the causes of diabetes. Chen Chaogang suggested that you should pay attention to a certain amount of cereals such as rice every day. The correct way is that the bottom line of carbohydrates contained in food every day is not less than 250 grams, which is about 300 grams when converted into whole grains such as rice. Two steamed buns in the morning and a bowl of rice at noon and evening can reach this amount.
It is not advisable to "substitute dim sum for rice"
Chen Chaogang also thinks that it is not appropriate to replace rice with snacks, because many fried snacks such as sweet potato cakes, durian cakes and radish cakes are actually high-fat foods.
Another choice of healthy staple food of oats
Due to the influence of westernization and refinement of diet, the obese population in China has risen sharply in recent years. Obesity can easily lead to many chronic diseases, such as diabetes, hyperlipidemia, hyperuricemia and hypertension. Besides medication and regular exercise, good diet control is an important measure to maintain the stability of most chronic diseases.
According to the latest dietary guidelines of the United States in 2005, it is suggested that it is best to choose whole grains (that is, all kinds of grains without fine processing, such as germ rice, brown rice, oats, coix seed, etc. ) is a staple food, which can increase dietary diversity. However, it is still recommended not to eat too much, so as not to cause obesity and lead to an increase in blood sugar and blood lipids in the body.
Among all the whole grains, the nutritional and health care value of oats is a must. It is rich in water-soluble fiber, which can slow down the emptying speed of food in the stomach, delay the absorption of glucose, delay the increase of blood sugar after meals, and contribute to blood sugar control of diabetic patients. In addition, some studies have found that oats can reduce the content of total cholesterol and low-density lipoprotein cholesterol in blood, thus reducing the risk of cardiovascular disease.
If compared with the same amount, oats are lower in calories and rich in fiber than rice and pasta, which can increase satiety. Oats contain β-polyglucose, which can promote gastrointestinal peristalsis and digestion, reduce gastrointestinal burden and improve constipation symptoms of middle-aged and elderly people. In addition, most elderly patients have bad teeth and it is not easy to chew, which leads to uneven nutrition intake. Oats are rich in fiber and protein, and also contain magnesium, potassium, zinc, copper, manganese, selenium, vitamin B 1, vitamin E and pantothenic acid, which can help the elderly to absorb more comprehensive nutrition.
Nowadays, many people have taken oats as the staple food for breakfast. If you want to increase the intake of oats to achieve the purpose of health care, it is not enough to eat only at breakfast. It is generally recommended to eat about 75 grams of oats every day (about eight to nine spoonfuls; Equivalent to the weight of a flat bowl). For example, add two spoonfuls of milk powder to a cup of oatmeal for breakfast and brew it into milk oatmeal with hot water; For lunch and dinner, oatmeal can replace part or all of white rice, or it can be cooked into bacon porridge. In addition to dinner, oats can also be used as snacks, such as adding soybean milk or red bean soup, mung bean soup and so on. , rich in fiber, can reduce calorie intake. Oats are not only edible for ordinary people, but also a good choice for diabetics.
Various ways to eat rice
Sweet potato steamed rice
Ingredients: 2 cups of rice, 300g of sweet potato, 2 tablespoons of cream, a little salt and 2 tablespoons of raisins.
Practice: 1, wash and drain rice for 30 minutes. 2. Cut the sweet potato into small pieces with skin thickness of 1 cm and soak them in salt water for later use. 3. Melt the cream into the drained sweet potato pieces and stir-fry with a slightly stronger fire. 4. Put the rice and appropriate amount of water into the rice cooker (refer to the scale of the rice cooker), add the fried sweet potato and washed raisins, cook for 10 minute, and mix well to serve.
Baked rice with milk flavor
Ingredients: 3 bowls of cold rice, half an onion, green pepper 1 piece, 50g of ham, green beans 1 can, prawn 100g, 2 cups of milk, half a cup of whipped cream, a little salt and pepper, and shredded cheese 1 bowl.
Practice: 1, onion, green pepper and ham are cut into 1 cm cubes respectively, and prawns are shelled. 2. Add milk to the rice, stir it, cook it with low fire, turn it into wet rice, and add salt and canned green beans. 3. Put the cooked rice into the baking tray and sprinkle with a little pepper. Baking pans can be made of high-temperature resistant porcelain and moistened with water in advance. 4. Spread the material 1 in step 1 evenly on the rice, and finally sprinkle with shredded dry cheese and sprinkle with cream around. 5. Put it in the oven and bake it at 200 degrees 15 minutes until it bubbles around and the cheese turns golden yellow.
Italian pastoral fried rice
Ingredients: 2 cups of rice, 2 slices of bacon, half celery, half onion, 1 canned corn, 1 canned mushroom, 2 cups of broth, 1 tablespoon olive oil, 2 tablespoons whipped cream.
Practice: 1, diced bacon, diced celery, diced onion and sliced mushrooms. 2. Heat the pan, add olive oil and 1 tbsp cream to heat, and stir-fry mushrooms, bacon and onions quickly over high fire. 3. Turn to a slightly weak medium heat and stir-fry the freshly washed rice for 10 minutes. 4. Add 1 cup of hot soup and continue to fry until the water is dry. Then add 1 cup of hot soup, a spoonful of cream and all the remaining vegetables and stir-fry until the water is dry again. 5. Finally, add half a cup of hot soup and a little salt and fry until the water is dry.
Indian bibimbap
Ingredients: 2 bowls of warm white rice, half onion, half carrot, green pepper 1 piece, 50g ham, salad oil 1 spoon, a little salt, a little coffee powder and a little pepper.
Practice: 1, onion cut into small pieces, green pepper and carrot cut into short silk, ham chopped. 2. Heat oil in the pot, add carrots, onions, green peppers and ham in turn, and stir fry over high heat. 3. The onion turns into a small fire after it changes color. Add salt and coffee powder according to personal taste and stir-fry until coffee is fragrant. 4, turn off the fire, add warm rice, stir quickly and evenly, sprinkle a little pepper.
Lotus leaf rice
Ingredients: 200 grams of rice, 50 grams of chicken breast, 3 mushrooms, 30 grams of Flammulina velutipes, 20 lotus seeds, lotus leaves 1 piece.
Seasoning: salt and oil.
Exercise:
1. Wash rice, shred chicken breast and mushrooms, cut Flammulina velutipes into sections, and shell lotus seeds.
2. Add salt to the above processed raw materials and mix well.
3. Put it in the lotus leaf, wrap it in a square bag and steam it in the pot.
skill
Lotus leaf has a strong "taste", and when it is used for cooking, it will permeate a lot of lotus leaf fragrance. Therefore, it is best to use ordinary rice for rice, and Thai fragrant rice will interfere with the absorption of natural lotus fragrance by rice itself.
Sausage and broad bean rice
Ingredients: 200g of rice, 0/00g of fresh broad bean/kloc-0, 50g of sausage.
Seasoning: salt and oil.
Exercise:
1. Taomi. Peel broad beans. Slice the sausage diagonally.
2. Add water, salt and oil to the above raw materials, adjust the taste, and cook in an electric cooker.
skill
Sausage with Cantonese sausage is very good. Friends who can eat spicy food can choose Sichuan spicy sausage. Mixing it with broad beans is another taste. Never use ham and sausage or anything like that.
Braised cuttlefish with rice
Raw materials: rice 100g, 7 cuttlefish larvae, 50g onion, green pepper and red pepper 1 each.
Seasoning: salt, oil, vinegar, cooking wine, onion and ginger.
Exercise:
1. Taomi. Wash onion and green pepper and dice.
2. Add salt and oil to the above raw materials and mix well for later use.
3. Mix cuttlefish larvae with onion, ginger, salt, vinegar and cooking wine, and marinate for 10 minute.
4. Fill the abdomen of the squid larvae with the mixed raw materials and steam them in a pot.
skill
You can't choose cuttlefish that is too small, and rice grains are not easy to fit in. Moreover, it can't be made of frozen cuttlefish, and the head and body are easily scattered and deformed when thawing. The ingredients in the rice can be matched by yourself, but it is best not to lose onions, which are used to deodorize squid larvae.
Introduce several methods of steaming rice.
1, steamed rice with vinegar
Cooked rice should not be stored for too long, especially in summer, which tends to turn sour. When steaming rice, if you put some vinegar in the proportion of 1.5 kg of rice and 2 ml of vinegar, it will make the rice easy to preserve and prevent rancidity, and the rice is delicious.
2. Steamed rice with wine
If you find that the steamed rice is raw, you can shovel it with a spatula, add two spoonfuls of rice wine or yellow wine, and cook it for a while with low fire, so that the rice will not be raw.
3. Steamed rice with oil
Old rice steamed rice is not as delicious as new rice, but as long as the method of steaming rice is changed, it will be as delicious as new rice. The method is: wash old rice clean, soak it in clear water for two hours, take it out and drain it, then add a proper amount of hot water, a tablespoon of oil or vegetable oil into the pot, boil it with strong fire and turn it to slow fire for half an hour. If using a pressure cooker, stew for 8 minutes.
4. Steamed rice with salt
This method is only used when the leftovers are steamed again. When steaming leftovers, adding a small amount of salt water can remove the odor of re-steamed rice.
5, add tea steamed rice method
Steaming rice with tea can make the rice have good color, fragrance and nutrition, and has the benefits of relieving boredom, cleaning the mouth, dissolving food and providing vitamins. The method is: take 0.5- 1g of tea according to the rice, soak it in 500- 1000ml of water for 5 minutes, then filter out the tea residue, pour the filtered tea into the washed rice, and steam it in the pot as usual.
Mushroom rice:
Shred water mushrooms, chop lean meat and cook with rice. This meal has a good effect on the adjuvant treatment of urticaria and chronic gastritis in children. ?
Tea and rice:
Put a proper amount of tea leaves in boiling water for 10 minute, then add rice to the juice and cook. This rice has good color, fragrance and taste, and has the effects of preventing and treating cardiovascular diseases and gastrointestinal diseases, losing weight and beautifying. ?
Jujube chicken glutinous rice:
50 grams of red dates are peeled and chopped, chicken is shredded, and cooked in a pot with washed glutinous rice. This meal has a good therapeutic effect on anorexia caused by weakness of spleen and stomach and deficiency of qi and blood.
Beef rice with ginger sauce:
Chop fresh beef into minced meat and add ginger juice, soy sauce, peanut oil, etc. And stir evenly. When the rice in the pot is almost cooked, spread it on the rice noodles and stew for 15 minutes. This tableware has the functions of dispelling cold, invigorating stomach, tonifying middle warmer, strengthening tendons and bones, and eliminating edema. ?
Onion rice:
Boil the water in the pot first, then add chopped green onion, salt and rice, and cook over low heat. The rice has the effects of dilating blood vessels, lowering blood pressure, lowering blood sugar, preventing intestinal infectious diseases, invigorating stomach and helping digestion. ?
Spinach rice:
First, stir-fry an appropriate amount of onions, then stir-fry chopped spinach in a pot, then add rice, tomato salt and pepper, and cook with slow fire. This delicious food has the effects of protecting eyesight, nourishing yin and blood, moistening intestines and relaxing bowels.
Leek flower rice
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Materials:
Leek flower (thin) 20 salted eggs and 2 white rice 1 glass of water 1 cup.
Seasoning:
Salt 1 teaspoon sugar 4 teaspoons Chili powder 2 teaspoons
Exercise:
(1) Wash and drain the rice, and add 1 glass of water for soaking15 ~ 20min.
(2) Wash the leek flower and soak it in clear water for 30 minutes, drain the water and cut it into 1 ~ 2 cm sections for later use. After the salted eggs are shelled, cut into 0.5 cm dices for later use.
(3) Mix the diced salted egg and seasoning into the rice and cook together. After the switch is switched on, add the shallots, cover the pot and stew 15 minutes. Finally, gently stir with a rice spoon from bottom to top, and serve.
Flammulina velutipes rice
Materials:
Fresh lily 1 sausage 1 strip of white rice 1 glass of water 1 cup.
Seasoning:
Salt 1 and 1/2 teaspoons of sugar, 2 teaspoons of pepper and 2 teaspoons of salad oil 1/2 teaspoons.
Exercise:
(1) Wash and drain the rice, and add 1 glass of water for soaking15 ~ 20min. Wash and drain the lily for later use.
(2) Cut the sausage into 0.5 cm thick disks or dices.
(3) Add the seasoning into the rice, stir it evenly first, then spread the sausage plate on the rice and put it in an electric cooker for cooking. After the switch is tripped, do not open the lid and stew for 15 minutes.
(4) Open the pot cover, add the lilies, add a little water to the outer pot, press the switch and cook again. After the switch is switched on, gently stir with a rice spoon from bottom to top, and serve.
Celery salted fish rice
Materials:
Diced celery 1 cup diced salted fish 2 tablespoons white rice 2 cups water 2 cups
Seasoning a:
Salt 1 tsp sesame oil 2 tsp pepper 1 tsp.
Seasoning b:
Red wine vinegar tablespoons sugar 2 tablespoons.
Exercise:
(1) Wash and drain the rice, and add 2 cups of water to soak 15 ~ 20 minutes. Other materials shall be prepared separately.
(2) Add diced salted fish and seasoning A into the rice, stir it slightly and cook it in an electric cooker. After the switch is switched on, stew for 15 minutes.
(3) Open the pot cover, add the diced celery, stir it slightly with a rice spoon, then cover the pot cover, stew for about 3-5 minutes, then sprinkle seasoning B evenly, and mix well with a rice spoon to serve.
Asparagus clam
Materials:
6 asparagus clam 1/2kg shredded seaweed 1 tablespoon shredded ginger 1 tablespoon sliced pepper1tablespoon white rice, 2 cups of water.
Seasoning:
2 tablespoons sugar 1/2 tablespoons salt 1 teaspoon sesame oil 2 teaspoons pepper 1 teaspoon.
Exercise:
(1) Wash asparagus and cut it into 2 ~ 3 sections. Soak the clams in water for about 3 hours, and spit sand for later use.
(2) Wash the rice, drain the water, add 2 cups of water for soaking 15 ~ 20 minutes, then add seasoning, shredded ginger and pepper, mix well, and cook in an electric cooker. After the switch is tripped, it will take 15 minutes to open the cover.
(3) After opening the lid, add the chopped asparagus, add a little water to the outer pot, press the switch and cook.
(4) Boil a pot of water, put in the clams, turn off the fire after the clams open, and take out the clams one by one with chopsticks for later use. Add the cooked clams and shredded seaweed to the asparagus rice and gently stir it with a spoon from bottom to top. Serve.
Various ways to eat steamed bread (so funny! )
If you only have enough money to buy steamed bread and want to eat something else, you can try it.
And I suggest you brainstorm and draw inferences from others ~ ~ ~
Flatten the steamed bread when you want to eat cake.
When you want to eat noodles, comb the steamed bread with a comb and eat it face to face.
When you want to eat ice cream, put the steamed bread in the refrigerator and freeze it before eating.
If you want to eat seafood, put the steamed bread in your shoes and eat it hard.
When you want to eat cookies, bake the steamed bread.
When you want to drink milk, twist the steamed bread before eating.
When you want to eat instant noodles, empty the steamed bread from below, then put the steamed bread residue in it and soak it in water.
When you want to eat meat, knead the steamed bread into the shape of a pig and eat it.
When you want to eat hot pot, cut the steamed bread into pieces and put it in boiling water to eat.
When you want to eat sausage, rub the steamed bread into strips before eating.
When you want to eat crabs, lift the steamed bread from it before eating.
When you want to eat hamburgers, wrap the steamed bread in paper, and then open the paper before eating.
When you want to eat bananas, peel the steamed bread before eating.
When you want to eat chicken legs, find a chopstick to eat in steamed bread.
When you want to eat steamed stuffed bun, dig out the pulp of steamed stuffed bun and stuff it in.
When you want to eat onions, put some mustard in the steamed bread before eating.
When you want to eat cereal, crush the steamed bread, squash it and soak it in water.