4 Words for Healthy Rice-“Pale and Messy”
Try to make the rice “light”. Try not to add fat to the rice, so as not to add extra energy, and to avoid more blood lipids after meals.
Therefore, it is best to eat less fried rice, add sausage to cook rice, or use fat-containing ones.
Bibimbap should also be avoided if possible.
In addition, try not to add salt, soy sauce and monosodium glutamate to the rice, to avoid adding extra salt, otherwise it is not conducive to controlling blood pressure and preventing cardiovascular accidents.
It needs to be explained that the practice of adding vinegar, wrapping with laver, and adding vegetables and raw fish in the middle is in line with the principle of lightness.
Vinegar itself can reduce blood sugar response and help control blood lipids; laver and raw fish are also cardiovascular beneficial ingredients.
As long as you have not eaten salty dishes at the same time, laver rice rolls are a staple food suitable for chronic patients.
Try to make the rice “crude” and the so-called thick, that is, reduce the white rice as much as possible. Their blood sugar response is too high, which is very unfavorable to the control of blood sugar and blood lipids.
Only eating enough fiber can effectively reduce the digestion speed of rice, and at the same time can adsorb cholesterol and fat in the intestine, and play a role in reducing blood sugar and blood lipids after meals.
Some rice with high nutritional and health value, such as brown rice, black rice, germ rice, etc., although it is good for health, but eat 100% brown rice every day.
Therefore, when cooking rice, it may be better to use some “coarse” grains to cooperate with rice, and the taste will be more acceptable.
It is best to soak the “crude” ingredients in the water overnight so that they are cooked at the same time as the rice.
Try to make the rice “disorderly” when cooking rice porridge, it is best not to use a single rice, but to cook together rice, coarse grains, beans, nuts and so on.
For example, red bean rice, peanut oatmeal rice porridge, etc., are rice foods that are very suitable for chronic patients.
Adding these food materials, on the one hand, increases the B vitamins and minerals, and on the other hand, it can play a role of protein and nutritional complementarity, which can reduce the animal food and ensure adequate nutrition supply.
Try to make the rice “colored”. Fine white rice has a low vitamin content. If you choose colored rice and use other foods to match the rice, you can make the rice colorful, which can greatly improve its nutritional value.
For example, the addition of green peas, orange-red carrots, and yellow corn kernels during cooking is not only beautiful, but also provides vitamins and carotenoid antioxidant ingredients, which is particularly beneficial to prevent eye aging.
For another example, choosing purple rice, black rice, red rice and white rice together can also provide a large number of anthocyanin antioxidants to help prevent cardiovascular disease.