Cook porridge wisely and drink it healthy

Drinking porridge is one of china's traditional methods of health, in modern life, it is even a simple and effective method of healthy eating
-
because as long as smart porridge, can make fat people lose weight, let the three high patients control the disease, but also help people with diarrhea and indigestion to restore health., porridge can help replenish moisture, both for the sweaty summer in the south and for dry autumn and winter in the north. When cooking rice, the rice water ratio is
1
:
1.2-1.5
, i.e. up to
1
kg of rice plus
1.5
kg of water when cooking. However, when cooking rice porridge, the rice water ratio is usually
1
:
8-10
(weight ratio), when cooking porridge, the ratio of grain and water is
1
:
6-8
), and is still porridge soup is not much thicker porridge (if cooking with electric pressure cooker press the limit water, the ordinary pot water evaporation is capped water). In other words, the moisture content in porridge is usually as high
90%
90%. Water and starch in porridge combine to exist, passing through the digestive tract at a slower rate and for longer periods of time in the human body. Northerners tend to have a deep feeling, in the dry winter, often drink porridge soup is conducive to water, not easy to occur dry tongue feeling. Lingnan residents cook porridge with salt and fish, with their hot and sweating too much, the need to supplement salt and protein., porridge can help control dietary calories and help control weight. When it comes to reducing energy density, it is also closely related to the high moisture characteristics of porridge. A bowl of rice can usually be cooked
4
or more. Compared with dry rice, porridge is large in volume and low in energy density, that is,
"
"
is
less. Because there is only starch and protein in the grain, water does not contain energy, so, the water is large, the same weight of food contains less energy.
100
rice contains more than
100
kca, while
100
g of thick porridge contains only about
30
kca.to put it another way, the same grain, cooked into porridge than cooked into a meal volume is mostly, it is easier

"water
"
. After eating a bowl of rice and then add rice people abound, but after drinking three or four bowls of porridge can not stop people, I am afraid it is not very rare. Therefore, the fullness of porridge is stronger than rice, in people feel

full
"
at the same time can also prevent excess energy. If it is not to eat white rice porridge, but to eat grains of bean porridge, satiety will be stronger. Therefore, for those who want to lose weight, drinking grains of bean porridge for food, you can not feel hungry, do not reduce the nutritional intake of the premise, effectively reduce the energy in the staple food, easy to lose weight.the third benefit of porridge is that it is more stomach-friendly, especially when gastrointestinal function is low, or intestinal infections, diarrhea, etc., doctors usually recommend porridge, because porridge is easy to digest, compared with other staple foods have a great advantage. Even if the grain beans, as long as cooked soft enough, most varieties will not put a great burden on the stomach. The human stomach is like a hard-working machine, especially the infirm, if used excessively without maintenance, it will inevitably accelerate wear and tear, or even failure. Even if there is no gastrointestinal disease, if you eat too much oily food and high protein food, people will feel tired, loss of appetite, this time drink two meals of porridge, you can let the gastrointestinal temporary rest., porridge doesn't mean white rice porridge. White rice porridge is easy to digest, but the nutritional value is low. For people with diabetes and those who need to control their weight, white porridge causes blood sugar to rise rapidly, insulin levels to rise rapidly, then blood sugar levels to drop, and then quickly return to hunger. This is extremely detrimental to blood sugar control and weight control. Therefore, for these people, you can use grain beans to cook porridge, take advantage of its low energy density, avoid the disadvantages of too fast digestion and low nutritional value.comes to the fourth benefit of porridge
eating
can help people diversify their staple foods. Although the nutritional value of grain beans is very high, but because there is no refined treatment, the general texture is relatively tight, cooking time, many people feel that chewing is more difficult, and after cooking porridge, the material is soft, can be accepted by more people.easy to cook grains of bean porridge although we all know that grain beans are nutritious, there are still many people reluctant to cook them in porridge. The reason is simple: it's too much trouble to cook porridge. These materials are not as easy to boil as white rice, cooking for a long time, you need a small fire slow stew, keep looking, a little careless will paste the bottom.fact, cooking into delicious grains of bean porridge is not so troublesome.if you have an electric pressure cooker, it's the easiest way to solve the problem. Throw all kinds of materials directly into the pot, add the equivalent of raw material weight
6-8
times the water, then cover the pot, press
"
8bao porridge
"
or
" "
button, and then wait for the program to end, pressure back to normal pressure, open to eat it. Rice cookers with

"
flower porridge
"
function can also be done, but the cooking time is slightly longer, and because of the steam overflow, will lose some fragrance. The electric cooker is also very simple, can let it simmer slowly for two or three hours, and then keep warm, but the loss of vitamin
B1
will increase a bit.most household cooking appliances, including electric pressure cookers, rice cookers, electric cookers, steamers, etc. have reservation function. Add ingredients when you go out in the morning, set the time, and when you go home in the evening, the porridge is already cooked. You can also make an appointment to cook porridge before going to bed at night, get up in the morning when the temperature of the porridge is just right, just open the lid of the pot to enjoy on the line, no trouble at all.the summer is very hot,
for
hours or more to cook porridge, fearing that the bacteria will exceed the standard and change the taste. Although after pressure cooking, any bacteria will be killed by high temperature, safety completely need not worry, nutrition may be more (bacterial fermentation will produce vitamin
B
family), but after fermentation, the aroma and flavor of porridge will be worse. The simple way is to throw the beans into the electric pressure cooker at dinner, soak for three or four hours, let the porridge start before going to bed, and keep the porridge under pressure for two or three minutes (usually the procedure for cooking porridge is to keep the pressure
15-20
minutes), then discontinue the procedure. Then re-book
6
hours. Because it has been sterilized, as long as you don't open the lid, it's no problem all night. After getting up, let the pot cook for a few more minutes and you can eat it. This saves power and does not cause bacterial fermentation problems, while also drinking hot grain porridge in the morning.if none of these cooking tools are available, it's a little bit of a hassle, because ingredients such as beans, lotus, oatmeal, brown rice need to be soaked in advance for a while. Generally speaking, beans need to be soaked 8-12
8-12
hours in advance, and grains only need to be soaked
2-4
hours. For simplicity, put all kinds of materials directly in the container, add water without ingredients, put in the refrigerator soaked overnight on the line.to soak ingredients in the fridge to prevent bacteria from exceeding the limit. These nutritious ingredients are also very popular with bacteria. Bacteria overbreeding occurs overnight at room temperature, especially when room temperature is high. Although the bacteria can be killed after cooking, safety need not worry, but the fragrance of the ingredients will be destroyed, affecting the food sense.people often find that the grain bean porridge they have just cooked in their own home is much better than the porridge in the porridge shop. Why is that?the most important thing to cook porridge is good raw materials, especially grain raw materials, can bring the natural aroma of porridge. However, eating porridge in a porridge shop often feels that the material is not fresh enough. This is because a variety of grains contain grain embryos, which contain unsaturated fatty acids and sebum oxygenase, easy to develop fat oxidation, completely unlike white rice noodles as resistant. Even if only bought a month and a half, may produce an
"
taste
"
. Therefore, when buying grains and beans, do not be greedy, each time it is best to buy only half a jin to a jin, save when also pay attention not to be wet, the best can be placed in sealed cans, sealed boxes or dry beverage bottles, as soon as possible to eat, and then buy.who should drink porridge People often ask: I put a dozen ingredients in the porridge pot, they really suit me? Will there be any conflicting places?think of conflicts, which is
the
of the "
food
" situation. In fact, there are no conflicts between the various types of food, but there is indeed something to consider as to whether they fit into a particular person's situation.children in
1
years old can be exposed to grain beans, starting from paste, and so the teeth slowly grow together,
2
years old can drink grains of beans porridge. To drink porridge for children to cook a little softer, you can cook porridge with a little nuclear fruit dry to increase the sweet smell, help them happily eat this healthy food.The main objectives of adults drinking porridge are several: weak or gastrointestinally poor people drink porridge mainly to take care of digestive function, increase nutrition supply; Overall, the first target falls into one category, while the second and third goals fall broadly into another category.people who are weak and indigestion, prone to stomach blockage, bloating and other conditions, should be used less or do not use soybeans, black beans, mung beans and other ingredients, because they are really hard to digest, and easy to produce gas. Other beans account for no more than one-third of the raw materials for porridge. If there is diarrhea or poop situation, it is advisable to use very small intestinal stimulation of brown rice, large yellow rice, millet, yams, lotus and other easily digestible ingredients, but also a small amount of white rice to thicken, like sweet can be sweetened with large dates. It is best to soak fully

hours or more before cooking, so that the beans will be softer and easier to digest when cooked.of bean porridge, which is used in people with diabetes and high blood lipids. In order to strictly control the post-meal blood sugar reaction, more than half of the mixed bean raw materials must be used, including red beans, mung beans, beans, peas, broad beans, chickpeas, lentils, etc., because according to the same starch content, their post-meal blood sugar response is particularly low, more than
30
. Peanuts, sesame seeds, lotus seeds, lilies, etc. are also low blood sugar reaction ingredients. Do not add rice, white rice, large yellow rice, sticky millet and other blood sugar reaction is too high ingredients, less use of dates and raisins and other sweet ingredients, not to add sugar. Oats and barleys should be used to increase viscosity, as they are rich in
beta-
glucosamine, which helps control blood lipids and blood sugar, and have a low reaction to blood sugar after meals.study data show that when drinking rice porridge alone, the glycemic index of rice porridge measured in healthy people can be as high as
102
, while the boiled red beans are only
24
, while half of the red beans plus half of the fine white rice mixed porridge, the glycemic index can be reduced to
73
(Zhou Wei,
2010
). It can be seen that people who need to control blood sugar are better suited to drink a mix of beans added to the beans.dieters and triple-high patients need to increase their chewing taste a little to have a lower blood sugar response and a higher sense of satiety. Beans can be soaked for a short time, grains can not be soaked, in the acceptable range, so that the texture of porridge is not soft. Don't throw away water soaked in grains because it contains soaked vitamins, potassium and a variety of antioxidants.