Small variety and more nutrition. With the improvement of living standards, people are paying more and more attention to health, especially the elderly love to watch health programs, but they are often easy to understand mistakes or go to extremes. For example, some people are afraid of high blood sugar, do not eat staple food or only eat coarse grains. The first article of the “Chinese Dietary Guidelines” is “diversified food, cereal-based”, and provides guidance for the choice of staple food. How can the three meals on that day be combined with the thickness to be delicious and healthy?
Ingesting whole grains reduces the risk of chronic diseases
The Chinese Dietary Guidelines recommend that adults consume 250 to 400 grams of cereals per day, including 50 to 150 grams of whole grains and miscellaneous beans, and 50 to 100 grams of potatoes. Choose 3 kinds per day on average, at least 5 kinds per week.
Adhering to cereals and increasing whole-grain intake will help reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and colon cancer, and reduce the risk of weight gain. Rice, wheat, corn, barley, oats, rye, black rice, sorghum, barley, yellow rice, millet, corn, buckwheat, etc., which are staple foods, are well-processed sources of whole grains. The broad “whole grain” also includes miscellaneous beans. Potatoes such as potatoes, sweet potatoes, taro, yam and cassava can also replace or partially replace refined foods such as white rice.
Food “small portions” can be diversified
To achieve food diversification, we must first make a small amount of food. For example, for a lunch of the same energy, use a “small portion” of dishes to increase the type of food.
Secondly, similar food exchanges can also make the table rich, such as rice, noodles, millet porridge, whole wheat steamed buns, etc.; sweet potatoes, potatoes, yam, taro, lotus root, etc. can be exchanged; lean pork, chicken, duck, Cow, lamb, etc. can be exchanged; milk, yogurt, goat milk, cheese, etc. can be exchanged.
In addition, spend more time on the food. For example, rice can be mixed with brown rice, miscellaneous grains (oats, millet, buckwheat, corn, etc.) and miscellaneous beans (red beans, mung beans, cowpeas, soybeans, etc.), and two rice, bean rice, and eight-treasure porridge are all added to the food variety. A good way to match the thickness.
Finally, animal and vegetable foods are combined with cooking to provide a variety of nutrients while improving the color, aroma and taste of the dishes.
How to master the spleen and stomach and eat coarse grains
People with weak chewing function and digestive ability can’t accept too rough food, pay attention to the thickness. It is recommended that millet, corn, oatmeal, whole wheat flour, etc. can be directly used as staple food, such as rice porridge, oatmeal, rice pudding, mung bean porridge, etc. for lunch and dinner, corn flour, mung bean powder, or whole wheat flour can be mixed in wheat flour; In the white rice, put a handful of brown rice, oatmeal, red beans, mung beans, etc. (suitable ratio: 1/3 of whole grains) to cook rice; miscellaneous beans can also be made into various staple foods, and various bean fillings are used for cooking staple foods. Good match. You can also mix coarse grains into dishes. For example, soften cowpeas, flower beans, and red beans, and then season them into cold dishes or leeks. You can also use roots and potatoes to make the food mix “rough”, such as soup cooking. Even when cooking sugar water, you can choose Huaishan, glutinous rice, medlar, lotus root, horseshoe, potatoes, etc. as part of the staple food.
Eat out, every meal should have rice, steamed buns, noodles and so on. When ordering, you should order staple food or vegetables first. Each meal can choose different kinds of cereal ingredients and different flavors of staple foods, such as pancakes, boiled dumplings, steamed buns, soup, etc., but it is not recommended to choose too much fried staple food, which will lead to excessive intake of oil.