4 great tips to tell you how to eat rice to be healthy

Try to make the rice "light".On the one hand, try not to add fat to the rice, so as not to increase extra energy, and to avoid increasing blood lipids after meals
.
Therefore, it is best to eat less fried rice, and try to avoid cooking rice with sausages, or bibimbap with vegetables containing fat
.
On the other hand, try not to add salt, soy sauce and monosodium glutamate to the rice, and avoid adding extra salt, otherwise it will be unfavorable to control blood pressure and prevent cardiovascular disease
.

What I want to explain here is that adding vinegar, wrapping with seaweed, adding vegetables and raw fish in the middle is in line with the principle of lightness
.
Vinegar itself can lower the blood sugar response and help control blood lipids
.
Laver and raw fish are also foods that are beneficial to the cardiovascular system
.
Therefore, as long as you have not eaten salty dishes at the same time, seaweed rice rolls are a staple food that is quite suitable for chronic patients
.
Try to make the rice “coarse”as far as possible .
The so-called coarse is to reduce refined white rice as much as possible and eat less glutinous rice food.
Their blood sugar response is too high, which is very detrimental to the control of blood sugar and blood lipids.
Only by eating enough fiber can the digestion rate of rice be effectively reduced, and cholesterol and fat can be adsorbed in the intestine at the same time, which can reduce blood sugar and blood lipids after a meal.
This can also make people eat slower and have a smaller appetite, which is conducive to weight control.
In fact, most chronic patients are of the type with excess fat, and weight control is the first priority of dietary adjustment measures.
Try to make the rice "messy".
When cooking rice and rice porridge, it is best not to use a single rice, but to add rice, whole grains, beans, nuts and other ingredients.
For example, red bean rice, peanut oatmeal rice porridge, etc.
, are very suitable for chronic patients.
Adding these food materials, on the one hand, increases the B vitamins and minerals, on the other hand, it can also play a role in complementing protein nutrition, which can reduce animal food while ensuring adequate nutritional supply..
Try to make the rice "color" whilewhite rice is crystal clear and lovely, but it also means that it does not contain antioxidants and has a very low vitamin content .
If you choose colored rice and combine 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 is not only very beautiful, but also provides vitamins and carotenoid antioxidants, which are particularly beneficial to prevent the aging of the eyes.
For example, Choosing purple rice, black rice, red rice and white rice to eat together can also provide a large amount of anthocyanin antioxidants to help prevent cardiovascular diseases .
In addition to the above-mentioned principles, rice washing methods and cooking tools are also quite particular .
Some people like to wash rice with warm water, but when the water temperature is high, the solubility of carbohydrates and B vitamins will increase, and they will be incorporated into the rice washing water, causing nutrient loss .
Therefore, it is best to wash the rice with cold water .
There is a layer of aleurone on the outermost layer of rice.
The B vitamins and dietary fiber contained in the rice are mainly concentrated here.
Therefore, do not rub it with your hands when washing the rice.
Just stir it.
Scrubbing will wash off the aleurone layer .
Do not use running water to rinse, so as not to cause more nutrient loss .
The number of washing rice should be 2-3 times, and there is no need to wash repeatedly .
In addition, it is best to cook rice with a rice cooker or pressure cooker .
They have good airtightness, which can hinder the oxidation reaction and reduce the loss of nutrients .