Drinking some porridge at this time will not only help nourish the stomach, but also replenish water to relieve summer heat.
Life Times invited nutrition experts to recommend five kinds of porridge suitable for summer to help you keep healthy.
Interviewed experts
Song Xin, a nutritionist in Beijing Chaoyang Hospital affiliated to Capital Medical University.
Lin Xinying, director of China Nutrition Society and professor of Shandong University's Department of Nutrition and Food Hygiene, said.
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University.
Porridge is warm, soft, light, fragrant and sticky, and you can't refuse it for four reasons.
1, which is good for the stomach
If you eat too greasy and feel loss of appetite, you can drink two meals of porridge to rest your stomach, especially when you have diarrhea due to intestinal infection.
2. Balanced nutrition
The dietary guidelines for China residents 20 16 suggest that everyone should eat enough 12 kinds of food every day. Porridge can help people diversify their staple foods. A bowl of miscellaneous grains porridge may contain nearly ten kinds of food.
Step 3 replenish water
The water content of porridge usually reaches 90%. The water in the porridge combines with starch, slowly passes through the digestive tract and stays in the human body for a long time, which makes people feel more moist than drinking water alone.
Step 4 control your weight
100 grams of rice contains more than 100 kilocalories, while 100 grams of thick porridge contains only about 30 kilocalories. However, it is not recommended to drink white rice porridge, which has low nutritional value and is not conducive to controlling blood sugar and weight.
Five kinds of health porridge suitable for summer.
Drinking the following porridge on a hot day has unexpected health care effects.
Eliminating summer heat and diuresis
Watermelon peel is helpful for diuresis, and it can also clear away heat and relieve summer heat. Mung bean is a good product for nourishing the spleen and stomach, which is helpful for heatstroke prevention, diuresis and detumescence.
Practice: put the rice and mung beans in the pot and cook for 10 minute, peel the watermelon skin, cut it into cubes, put it in the pot, boil it with strong fire, and then turn to low heat to cook porridge. You can add some sugar or shredded tangerine peel when eating.
Eliminating dampness and detumescence
From the point of view of modern nutrition, Coix seed is rich in potassium which is helpful for diuresis, and it is very suitable for people who are prone to edema. People with high humidity in the body can also eat it often, but those with deficiency-cold constitution and pregnant women should not eat it for a long time.
Practice: put coix seed and red beans in water and cook them before eating. This kind of porridge is suitable for all seasons, especially in hot summer.
Strengthening spleen and moistening lung
Lotus seeds have the effects of strengthening the spleen and tonifying the kidney, clearing the heart and calming the nerves, while lily moistens the lungs and relieves cough. This kind of porridge helps to relieve discomfort such as indigestion and loss of appetite.
Practice: cut lily into small pieces, soak lotus seeds in hot water until soft, then add rice and 100 contract to cook. After the water is boiled, add lotus seeds and jujube, and continue to cook over medium heat until cooked.
clearing heat and expelling damp
Luffa is sweet and cool, which can relieve summer heat, relieve annoyance, clear heat and resolve phlegm. People with fever, polydipsia, excessive phlegm and cough can eat more.
Practice: take a proper amount of loofah and japonica rice (the ratio is about 2:5), peel the loofah and cut into pieces; Wash the rice, put it in a pot, add a proper amount of water, and after the fire boils, turn to low heat to boil; Add loofah after the japonica rice is cooked, and wait for 5-8 minutes after boiling.
Stimulate appetite
Lotus root is sweet and juicy, which can increase appetite; Lotus leaf is cool, and its unique fragrance is helpful to relieve summer heat and dampness. This porridge has the effects of relieving dizziness, nausea, anorexia and abdominal distension caused by summer heat.
Practice: Wash the lotus leaves and put them into the pot. After the water is boiled, remove the lotus leaves and leave the juice. Then cut the lotus root into small pieces and add it to the juice with rice to cook porridge. Add sugar to taste and serve.
There are many kinds of porridge, and people of different ages and occupations have different emphasis on drinking porridge.
Children and old people: soft and rotten
Old people and children have weak digestion and absorption function, and eating too much coarse grains will increase the burden on the stomach. When cooking porridge, you can choose digestible coarse grains such as millet, rice and brown rice, and cook the porridge until it is soft and rotten before eating.
Manual workers: add nuts
People with more manual labor and teenagers have greater demand for protein. In addition to choosing high-quality cereals such as oats to cook porridge in protein, you can also add some nuts such as peanuts, chopped walnuts and melon seeds.
Sedentary people: add mixed beans
Sitting in the office for a long time with little activity is easy to accumulate fat. Mixed beans (such as red beans and mung beans) and vegetables can be added to porridge to increase the intake of dietary fiber, which is beneficial to the metabolism of fat and cholesterol.
Women of childbearing age: pork liver and lean meat.
The survey shows that 1/6 women of childbearing age are iron deficient. Animal food is a good source of heme iron, and such people can add some pork liver or lean meat when cooking porridge.