Diet and health preservation: can rice be junk food?

Recently, an article circulated on the Internet said that white rice, due to its high sugar, high calorie, low protein, low vitamin and other characteristics, is the culprit of diabetes and a variety of cardiovascular diseases Is that true? Please pay attention - will rice be junk food? White rice is a favorite staple food of Chinese people However, an article circulated on the Internet recently thought that according to the definition standard of the World Health Organization for junk food: "high sugar, high calorie, low protein, low vitamin, low mineral and low fiber", white rice is the most suitable food for junk food The glycemic index is as high as 87 Moreover, since the carbohydrate needed by the human body is only 50g per day, the Chinese people can eat rice no less than 600g-800g per day, and the sugar consumed is ten times more than the body needs, accumulating over time, which will increase the risk of diabetes and heart disease In this regard, the author interviewed a number of experts, who gave a negative conclusion Li zaiqui, professor and doctoral supervisor of School of food science and nutrition engineering, China Agricultural University, said that white rice is the king of junk food, which is a false proposition No one in the world has diabetes, obesity or other diseases due to eating too much rice Diabetes and other diseases are not caused by eating rice, but by excessive nutrition intake, unbalanced nutrition, insufficient exercise and other reasons, which lead to the dysfunction of glucose metabolism At this time, eating a large amount of rice will lead to a sharp rise in blood sugar So rice is not the cause of diabetes The sugar index of rice, white flour and other staple foods is relatively high, but for a normal person, the sugar index is irrelevant, because the human body can adjust itself The protein content of rice is 6% - 9% The protein of rice, flour and corn is not full value protein, and lysine is relatively lacking As long as beans are properly supplemented, there will not be too many problems According to the "dietary guidelines for Chinese residents", about 25% of energy consumed by a person every day should come from fat, 13% from protein, and the rest 60% from carbohydrates Therefore, it is totally wrong to say that a person only needs 50 grams of carbohydrates every day Specific to how much food should be eaten every day, a basic quantity is: 250-400g grains (including grains), 50-75g meat, 400g vegetables and 300g fruits For men, each meal of 3-4 liang of rice or steamed bread is not much, if it is a female, each meal of about 2 liang is appropriate Yin Sheng, a professor at the school of food science and technology of Beijing University of technology and industry, added that each person's physique is different, the amount of carbohydrates they need is different, and the absorption and transformation efficiency of nutrients such as sugar are also different, so how much rice each person should eat every day should be determined according to their own conditions As for the causes of diabetes and heart disease, they are very complex, which are related to family genetics, lifestyle, eating habits, environment, psychological status, etc It can't be simply inferred that eating more than a couple of rice is easy to get these diseases Many experts said that to achieve a healthy diet, we should be balanced and diverse, rather than avoid eating some kind of food Professor Feng Ligang of China Agricultural University mentioned that whether the diet nutrition is appropriate or not depends on many factors, such as race, age, geographical conditions and so on Each country has its own applicable dietary guidelines, including suggestions on the intake of various foods such as grains, animals, milk, fruits and vegetables Excessive consumption of single nutrition may lead to health problems Yin Sheng pointed out that the intake of staple foods such as rice and pasta mainly provides calories for life activities, that is, energy If there is no energy, all life activities in the body will be affected, and the synthesis of biological enzymes needs energy more So people have to eat enough carbohydrates, and of course, they have to eat enough other nutrients including minerals, protein, fat and so on Chen Shangwu, a professor at China Agricultural University, explained that energy refers to substances that can generate chemical energy through biochemical reactions in the body, mainly carbohydrates and other compounds that can provide energy, such as proteins and their constituent units amino acids To extract energy from these substances, we need enzyme catalyzed metabolic reaction pathway and many other trace substances, such as vitamins, metal ions, oxygen molecules and water Rice and wheat are the basic carbohydrate providers This kind of material is called energy material How to eat healthily and keep healthy? Yang Shaoqing, a professor of China Agricultural University, pointed out that from the perspective of enzymes, there are several precautions for healthy diet: first, eat 70% full, in different situations of hunger, appropriate hunger and satiety, the human body's metabolic pathway of energy is different, research shows that 70% full can prolong life by 30%; second, eat more fruits, vegetables and other enzyme rich foods to supplement enzymes for the human body Third, if possible, try to stay away from food containing exogenous additives Some food additives may not be metabolized by human body, which may have potential carcinogenic threat Chen Shangwu pointed out that the rice culture in Chinese food originated from the formation of history and agricultural civilization In fact, this is similar to the development of nomadic meat culture Food is easy to preserve, plan to grow, carry, store and transport; meat is mainly raised and grazed by live animals, which depends on the existence of grassland and pasture Reasonable eating habits should include meat, fat and starch, that is, animal food, plant food, and other kinds of food (such as fungi) The food and meat represented by starch should be kept at 1:1 or 1:2 Energy and nutrients from food, meat should account for 50-60%, starch should be less than 50%.