"Four Basic Principles" can help you get fit quickly

Many surveys at home and abroad have found that the total amount of grain consumed is inversely proportional to the risk of chronic diseases; but a survey in Hong Kong found that the amount of white rice consumed is positively correlated with the risk of diabetes. Some surveys in the United States have also found similar results. It can be seen that if you don’t eat rice wisely, you may get yourself into trouble.

The first principle - keep the rice as bland as possible

On the one hand, try not to add oil to rice to avoid adding extra energy and further increasing blood lipids after the meal. Therefore, it is best to eat less fried rice, and adding sausages to rice, or mixing rice with oily vegetables should also be avoided as much as possible. On the other hand, try not to add salt, soy sauce and MSG to rice to avoid adding extra salt, otherwise it will be detrimental to controlling blood pressure and preventing cardiovascular accidents.

What needs to be explained here is that adding vinegar, wrapping with seaweed, and adding vegetables and raw fish in the middle are in line with the principle of lightness. Vinegar itself can lower blood sugar response and help control blood lipids; seaweed and raw fish are also ingredients that are beneficial to the cardiovascular system. Therefore, as long as they do not eat too salty dishes at the same time, seaweed rice rolls are a very suitable staple food for chronic patients.

Healthy rice food recommendation per day:

Breakfast: 4 cucumber, salmon and seaweed rice rolls, 1 cup of milk, 2 oranges

Lunch: Oatmeal, black rice, white rice, fried black fungus and bean sprouts, steamed fish, seaweed, tomato and egg soup

Dinner: Homemade mixed bean porridge (sugar-free), spinach with sesame paste, stir-fried mushrooms with tofu, stir-fried green peppers with carrot shreds

The second principle: Make the rice as thick as possible

The so-called coarse means trying to reduce the intake of refined white rice and eating less glutinous rice products. Their blood sugar response is too high, which is very unfavorable for controlling blood sugar and blood lipids. Only by eating enough fiber can you effectively reduce the digestion rate of rice. At the same time, it can absorb cholesterol and fat in the intestines, thereby lowering postprandial blood sugar and blood lipids. This can also make people eat slower and eat smaller amounts, which is helpful for weight control. In fact, most chronic patients are the type with excess fat, and controlling weight is the first priority in dietary adjustment measures.

Some rices with particularly high nutritional and health value, such as brown rice, black rice, germ rice, etc., have a relatively "rough" taste. Although "rough" food is good for health, eating 100% brown rice every day feels uncomfortable in taste and it is difficult to persist in the long run. Therefore, when cooking rice, you might as well use some "coarse" grains such as brown rice, barley, oats, etc. to "cooperate" with rice, and the taste will be more acceptable. It is best to soak the "coarse" ingredients in water overnight so that they can be cooked at the same time as the rice.

Special Tips: Rice Selection Requirements for Chronic Patients

Whether you are a diabetic, or a patient with hyperlipidemia, hypertension, fatty liver, etc., you should not eat too much refined white rice as your staple food. Diabetics require staple foods with a slower blood sugar rise and a lower glycemic load; hypertensive patients require staple foods that are as salty as possible; patients with fatty liver require staple foods that are rich in dietary fiber; and patients with hyperlipidemia require staple foods that are beneficial to lowering blood lipids.

The third principle - try to make the rice "messy"

When cooking rice or rice porridge, it is best not to use only rice, but to use rice, whole grains, beans, nuts, etc. together. For example, red bean rice, peanut oatmeal rice porridge, etc. are very suitable rice foods for chronic patients. Adding these food materials, on the one hand, increases B vitamins and minerals, and on the other hand can play a role in protein nutrition complementation, which can ensure adequate nutrition supply while reducing animal food.

Of course, more importantly, doing so can effectively reduce blood sugar response and control the rise of blood lipids. Among them, the combination of beans and rice is the most ideal, because beans are rich in dietary fiber, the starch in them is digested very slowly, and they also contain some ingredients that delay the conversion of starch into glucose, such as tannins and phytic acid, which are most effective in preventing chronic diseases.

The fourth principle: Try to make the rice "colorful"

Although white rice is crystal clear and lovely, it also means that it does not contain antioxidants and has a very low vitamin content. If you choose colored rice and mix it with other foods to make the rice colorful, you can greatly improve its nutritional value. For example, adding green peas, orange carrots, and yellow corn kernels when cooking rice not only looks very beautiful, but also provides vitamins and carotenoid antioxidants, which are especially beneficial for preventing eye aging; for example, choosing purple rice, black rice, and red rice to eat with white rice can also provide a large amount of anthocyanin antioxidants to help prevent cardiovascular disease.

In short, because rice is a food that we eat in large quantities every day, its nutritional and health value is closely related to everyone's health. If you think about these healthy principles of eating rice every day, over time, they will help prevent disease and fight aging without you realizing it, and they are extremely beneficial for people with chronic diseases.