How to eat staple food? How to eat staple food with
? The main ingredients of fine processed foods, such as
refined white rice and noodles, are carbohydrates, which provide the body with the necessary energy to ensure a clear mind and a strong body. The normal range of hyperglycemia is necessary for normal work and study. For refined white rice noodles, it is more important to pay attention to the way of eating and control the total intake.
1, thick and thin is the key
five grain health is one of the quintessence of Chinese food culture; Five grains for food & quot; That’s what I said. But in recent years, this good habit has been lost. In the process of fine processing of food, B vitamins in seed skin and shell will be lost, dietary fiber will be destroyed, leading to further increase of glycemic index. Therefore, it should be appropriate to eat less too fine white rice and flour, eat more whole wheat flour, brown rice. When eating refined white rice noodles, it is best to match with millet, corn, buckwheat, sorghum and other coarse cereals to reduce the sugar index.
“dietary guidelines for Chinese residents” suggests that people over the age of 6 should eat 250-400 grams of cereal every day, and the variety should be diversified. Flour and rice account for 30% – 40% respectively, and coarse cereals account for 20% – 30%. A meal of white rice should not be more than twice the size of their fists.
2, reduce oil intake
, high oil content in food will accelerate the speed of intestinal digestion and absorption, which will lead to the decrease of sugar utilization rate and the increase of sugar level. Therefore, when eating refined rice and white noodles, we should try to reduce the intake of fat and avoid frying.
3, increase dietary fiber intake
food with more dietary fiber has lower energy, can reduce the level of sugar, is also good for intestinal health, can build a natural defense wall for the human body. Therefore, while eating refined rice and white flour, you should eat more food rich in dietary fiber, such as green leafy vegetables, beans, potatoes, etc. You can add red beans, mung beans, peanuts, etc. when cooking rice or porridge, you can also boil vegetable porridge, or add carrots, peas, etc. in rice, which can not only avoid the rapid rise of blood sugar, but also enrich nutrition.