In the famous food therapy book "Suishiju Diet Spectrum" in the Qing Dynasty, porridge was once praised as "the world's first nourishing thing". A bowl of hot porridge can warm the body and nourish the stomach, invigorate the spleen and qi; as long as the white porridge is the base, no matter how the ingredients are added, it can be just right and iron the body and mind.
4 benefits to make you fall in love with porridge
1. Porridge Can help replenish moisture
The porridge is not only suitable for the dry autumn and winter in the north, but also suitable for the sweaty summer and autumn in the south.
The water content of porridge is usually as high as 90% or even higher, And the water and starch in the porridge combine to pass through the digestive tract slower and stay in the human body for a longer time. It makes people feel more moisturized than drinking water alone.
2. Congee is beneficial for weight control
The porridge is large in volume and low in energy density, and there is less "dry food". 100 grams of rice contains more than 100 kilocalories of energy, while 100 grams of thick porridge is only about 30 kilocalories. The large volume of porridge will make it easier for people to fill up and help prevent excess energy.
If you don’t drink rice porridge, but drink multi-grain bean porridge, you will feel fuller. Therefore, people who want to lose weight drink multi-grain bean porridge, justIt can effectively reduce the energy of staple foods and lose weight easily without feeling hungry or reducing nutritional intake.
3. Porridge is good for the stomach and intestines
It is best to drink porridge especially when the gastrointestinal function is low, or when intestinal infections, diarrhea, etc. occur.
Even if there is no gastrointestinal disease, if you eat too many greasy foods and high-protein foods, people will feel loss of appetite. Allows the stomach and intestines to rest temporarily.
However, white rice is not recommendedCongee, although it is easy to digest, but has low nutritional value and is extremely unfavorable for controlling blood sugar and weight. It is best to use cereals and beans to cook porridge.
4. Congee helps people diversify their staple food
Although miscellaneous grains and legumes have high nutritional value, many people find it difficult to swallow if they are used to cook rice. After cooking porridge, the taste becomes pleasing.
Different groups of people, drink porridge with different ingredients
There are various types of porridge, and of course people who drink porridge should also have different emphasis.
People who go out to play:Add nuts
For those who are out for fun and physically exhausted The demand for nutrients such as protein is greater.
In addition to choosing oatmeal and other grains with higher protein content for porridge, you can also add some nuts such as peanuts, walnuts, melon seeds, etc., which can not only supplement nutrition, but also It can make the porridge stronger.
People with a lot of meals: add miscellaneous beans
Sit in the office usually has a small amount of activity, and it is easy to accumulate fat. During holidays, it is inevitable to eat and drink at the table, which is not good for the liver and gastrointestinal function.
Add miscellaneous beans (such as red beans, mung beans) and vegetables to the porridge to increase the intake of dietary fiber, which is conducive to the metabolism of fat and cholesterol, while maintaining Blood sugar is stable.
Women of childbearing age: add pork liver and lean meat
Relevant surveys show that 1/6 of women of childbearing age have iron deficiency problems.
Animal food is a good source of iron, so you can add pork liver or lean meat when cooking porridge.
Holiday overtime workers: add dark food
Those who are still at work during the holidays can add some eye-protecting foods to the porridge, such as dark rhubarb rice, millet, black rice, wolfberry, carrots, etc.
The carotenoids contained in dark food materials can be converted into vitamin A in the human body, which is good for eye health. Black rice and purple rice contain a lot ofAnthocyanins can delay eye aging.
Elderly and children: add digestible food
The elderly and children have weak digestion and absorption functions, and eating too much coarse grains will increase gastrointestinal burden.
It is best to choose easy-to-digest coarse grains such as millet, yellow rice, brown rice, and cook the porridge to make it softer and sticky to facilitate digestion and absorption.
In addition, adding yam, lotus seeds, pumpkin and other easily digestible ingredients in the porridge is also very good.
5 kinds of "National Day Health Congee": tonic the spleen and stomach, increase energy
1. Osmanthus PumpkinPorridge
Osmanthus fragrans pumpkin glutinous rice porridge is sweet, soft and palatable, and has the effects of nourishing the stomach, moisturizing the lungs, and replenishing qi.
200 grams of glutinous rice, appropriate amount of pumpkin (washed and peeled, and cut into small pieces), appropriate amount of osmanthus sugar.
Put the glutinous rice into a casserole, bring to a boil on high heat, reduce the heat to a slow simmer for half an hour, then add the pumpkin , Continue to simmer on low heat, stir several times with a spoon to prevent sticking to the pan.
Slowly cook for about half an hour until the rice is soft and the melon is rotten. Add appropriate amount of sweet-scented osmanthus sugar and mix well.
2. Lily Pear Rice Porridge
Lily Pear Rice porridge is the first choice to moisturize dryness in "Autumn March".
50 grams of fresh lily (the flowers are ready to be placed, and the petals are thicker), Sydney 1 (with skin after washing)Chopped), 100 grams of japonica rice.
Bring Sydney and Japonica rice to a boil with appropriate amount of water, then add fresh lily, simmer on low heat, and cook porridge.
3. Chrysanthemum rice porridge
Chrysanthemum rice porridge has a good resistance to the autumn cold, and it can also improve eyesight and clear the liver.
50 grams of chrysanthemum and 100 grams of rice
When making porridge with chrysanthemum, decoct it with a small amount of water to make soup, and then cook it with rice to make porridge.
4. Sweet potato and chestnut porridge
Sweet potato and chestnut porridge It has the effects of warming the body and replenishing qi, promoting fluid and blood.
80g sweet potatoes, 10 chestnuts (sweet potatoes and chestnuts are peeled and cut into small pieces), 50g glutinous rice, 25g millet
In the casserole Pour appropriate amount of water in the medium, bring to a boil on high heat, add glutinous rice and millet, reduce the heat to simmer for 15 minutes, pour in the chestnuts, continue to cook for 10 minutes, then pour in the sweet potatoes, and boil until the sweet potatoes and chestnuts are cooked.
5. Pumpkin millet porridge
Pumpkin millet porridge has the effects of invigorating the stomach, eliminating food, nourishing and removing dryness.
Pumpkin, millet 100g
Cut the pumpkin into small pieces, and add water together with the millet to make porridge .
Cooking porridge is not difficult, but good porridge is not easy
Porridge is not just rice and water,Then it's as simple as heating and cooking. In fact, making a "good porridge" requires a lot of attention.
1. Choose the ingredients
The quality of the porridge raw materials is decisive for the quality of the porridge. According to the "Porridge Recipe", if you use japonica rice to make porridge, "the fragrant rice is the best, and the late rice is soft and can be used; the early rice is the second, and the old rice is the next. It’s less greasy and slippery".
New rice is rich in gum and sticky. The boiled porridge is white in color, smooth and gelatinous, aromatic and delicious; old rice is lacking Gelatinous, the cooked porridge is not "sweetened" and the taste is not pure enough.
2, identify the water quality
To cook porridge, use running water, that is, long running water, so you can cook porridge with tap water. In areas with well water and spring water, the effect of cooking porridge with these living water will be better.
3, wash rice gently
the outer nutrient content of cereals There are many layers, and the outer layer of the beans contains a lot of B vitamins and minerals. Therefore, do not use too much force, soak for a long time or wash with hot water during panning, and do not add alkali, which will destroy vitamins.
4. Use the heat well
Finally, experts reminded that it is generally better to drink porridge with hot porridge, especially when it helps to sweat and promote healing. Although the porridge is good, it is only recommended to have one meal a day, not too much. Diabetes patients drink as little as possible to prevent blood sugar from rising too fast.
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