Health knowledge of drinking porridge
How to deal with flatulence of corn and sweet potato?
Add a little rice to stew the rice first, or cook it together in white rice porridge. Eat white rice porridge first, and then eat a little sweet potato or corn, so that there will be no discomfort. In the future, the proportion of miscellaneous grains and potatoes can be gradually increased.
How to drink potatoes that have not been exposed to miscellaneous grains?
If you don't have diabetes, you can gradually change some porridge ingredients into miscellaneous grains, still put more than half of the white rice, and then gradually reduce the amount of white rice after adaptation.
More than half of miscellaneous beans must be used, including adzuki beans, mung beans, kidney beans, peas, broad beans, chickpeas and lentils. Because their postprandial blood glucose response is particularly low. Whole grains such as oats, wheat and buckwheat, and starch seeds such as lotus seeds, lilies and euryales are also porridge ingredients with hypoglycemia reaction. Do not add glutinous rice, white rice, yellow rice, sticky millet and other ingredients with high blood sugar reaction, and use less sweet ingredients such as red dates and raisins, not to mention sugar. Oats and barley should be used to increase the sticky feeling.
How to match the food with miscellaneous grains as the staple food?
1 part by weight of miscellaneous grains If you add 6 parts by weight of water to cook porridge, the cooked 1 bowl of porridge is only equivalent to the calorie value of one-third bowl of rice. Therefore, if you don't need to lose weight, the volume of drinking miscellaneous grains porridge must be much larger than that of eating. When the staple food is coarse cereals and potatoes, fish, eggs, milk and bean products are needed, and only some fruits and vegetables are needed, which cannot provide the protein needed by the body. It is not recommended to eat vegetarian dishes with miscellaneous grains porridge.
The benefits of drinking miscellaneous grains porridge
For people who are weak or have a bad stomach, drinking porridge helps digestion and increases nutrient supply;
Dieters who drink porridge can reduce dry matter intake and are not easy to get hungry;
Drinking porridge to increase dietary fiber is beneficial to control blood sugar and blood lipid.
How do people with indigestion drink porridge?
Use less or no ingredients such as soybeans, black beans and mung beans. Other miscellaneous beans should not exceed one-third of miscellaneous grains porridge, and should be boiled soft. If you have severe flatulence, diarrhea or loose stool, you should not use whole wheat, barley and oats, but use digestible ingredients such as brown rice, rice, millet, yam and sticky sorghum. You can also add some white glutinous rice to thicken, and add more jujube and cinnamon.
How do people with hyperacidity drink?
Add less viscous ingredients such as yellow rice and glutinous rice, and do not add sweet potato chips and corn. However, adding some soft bean ingredients such as kidney bean and Redmi is beneficial and harmless to reduce stomach acid. You can add some white rice, brown rice and millet, and add some ingredients such as lily, sesame and peanuts.
How to lose weight and drink three highs?
It is necessary to increase the taste of chewing, so as to have lower blood sugar response and higher satiety. The soaking time of beans can be shorter, and miscellaneous grains can be soaked without soaking. Within an acceptable range, the texture of porridge should not be too soft and rotten.
Different people drink different health porridge.
Red bean porridge
The research data show that when drinking rice porridge alone, the blood glucose index of healthy people can be as high as 102, while that of boiled red beans is only 24; However, the mixed porridge of half adzuki bean and half polished rice can reduce the glycemic index to 73 (Zhou Wei, 20 10). It can be seen that people who need to control blood sugar are more suitable for drinking bean mixed porridge.
Dieters and patients with "three highs" need to add a little chewing flavor to miscellaneous grains and bean porridge in order to have a lower blood sugar response and a higher sense of fullness. Beans can be soaked for a short time, but miscellaneous grains can't be soaked. Within an acceptable range, the texture of porridge should not be too soft and rotten. Don't throw away the water soaked in miscellaneous grains, because it contains vitamins, potassium and various antioxidants.
Grains douzhou
As for many people who feel flatulence after drinking porridge, on the one hand, because the daily diet is fine and soft, intestinal microorganisms do not adapt to more dietary fiber and need to be gradual; On the other hand, it is because of low digestive ability. People with low gastric acid secretion, insufficient gastric motility, disordered intestinal flora and easy diarrhea need to pay special attention to the selection of ingredients and cooking details when cooking miscellaneous grains porridge. Done, it can make the stomach healthier day by day. If you don't do it well, you may add trouble to yourself.
There are several main goals for adults to drink miscellaneous grains porridge: people who are weak or have a bad stomach drink porridge mainly to take care of digestive function and increase nutrient supply; People who lose weight mainly want to increase the size of food, reduce the intake of dry matter, and are not easy to get hungry; The three-high crowd drinks porridge mainly to increase dietary fiber and control blood sugar and blood lipid. Generally speaking, the first goal belongs to one category, and the second and third goals belong to another category.
People who are weak and have indigestion are prone to stomach blockage and flatulence. Soybeans, black beans, mung beans and other ingredients should be used less or not, because they are really difficult to digest and easy to produce gas. Other miscellaneous beans account for no more than one-third of the raw materials of miscellaneous grains porridge, and should be boiled soft. If you have severe flatulence, diarrhea or loose stool, you should not use whole grains, barley and oats. Instead, use easily digestible ingredients, such as brown rice, rhubarb rice, millet, yam, lotus seeds and so on. Add some white glutinous rice to thicken. If you like sweetness, you can use jujube longan to sweeten it. It is best to soak for more than 8 hours before cooking and cook with an electric pressure cooker, so that coarse cereals and beans will be softer and easier to digest after cooking.
Glutinous rice, tremella and lotus seed porridge
People with hyperacidity should not add sticky ingredients such as yellow rice and glutinous rice, and do not add sweet potato slices. Soft bean ingredients such as kidney beans and red beans are beneficial and harmless to reduce gastric acid. Adding some brown rice and millet can also make porridge that tastes comfortable. What kind of food is the most suitable, the body will naturally tell you, as long as you try it several times.
Even if the coarse cereal porridge is cooked very soft, it is not the same nutritional quality as white rice porridge. For example, millet and rhubarb rice are soft and easy to cook, but they contain several times as many vitamins and minerals as white rice, which can supplement more nutrition to the weak and help the gastrointestinal tract to repair itself. While eating miscellaneous grains, increase fish, eggs and milk, increase the supply of protein, and add some exercise, which can make your body stronger gradually.
The miscellaneous grains and bean porridge of diabetic patients and hyperlipidemia patients are the opposite. In order to strictly control the postprandial blood glucose response, more than half of miscellaneous beans must be used, including red beans, mung beans, kidney beans, peas, broad beans, chickpeas, lentils and so on. Because their postprandial blood glucose response is particularly low, most of them are below 30 according to the same starch content. Whole grains such as oats, barley, wheat and buckwheat, and starch seeds such as lotus seeds, lilies and euryales are also porridge ingredients with hypoglycemia reaction. Do not add glutinous rice, white rice, yellow rice, sticky millet and other ingredients with high blood sugar reaction, and use less sweet ingredients such as red dates and raisins, not to mention adding sugar. Oats and barley should be β-accustomed, which will increase the sticky feeling, because it is rich in β -glucan which is beneficial to control blood lipid and blood sugar, and the blood sugar reaction after meals is low.
Millet gruel
Children can drink soft millet porridge after 6 months. Very easy to digest, it has been a nutritional supplement for infants since ancient times.
/kloc-You can contact other miscellaneous grains after 0/year-old, starting from miscellaneous grains.
When the teeth grow up slowly, you can drink miscellaneous grains and bean porridge at the age of 2.
Before the age of 3, the child's swallowing function is not perfect enough, so don't add peanuts and other ingredients that are easy to choke the trachea in the baby's porridge. At the same time, we should also pay attention to the fact that the porridge for children should be cooked soft. When cooking porridge, you can add a little dried fruit to increase the sweetness and help them eat this healthy food happily.
However, it should be noted that all dried fruits should be pitted, especially jujube stones, which are hard and sharp and may stab children's mouth and digestive tract. Don't add sugar and honey to miscellaneous grains porridge! We should not cultivate children's bad habit of adding sugar to miscellaneous grains, but should adapt them to the faint sweetness of natural food.
Articles related to porridge health:
1. Drink porridge-a health secret you don't know.
2. What kind of porridge do you drink for health?
3. The efficacy of health porridge
4. Various health porridge practices.
5. What are the health porridge?