For young people, what about porridge for three meals?

How about porridge? This is not a topic that can be clearly stated in one sentence. Because-porridge has different practices and raw materials; There are different amounts and times to drink porridge; People who drink porridge have different physical conditions; How to summarize porridge for different foods?

People who love wrangling like this topic best, because the definition is inaccurate and the freedom of wrangling is great.

It is impossible for Dr. Zhang Wenhong to spend half an hour explaining everything about drinking porridge when answering questions. His words should be understood in a specific context.

I believe that what Dr. Zhang Wenhong opposes is the breakfast with only a bowl of porridge cooked with white rice and some pickles. Or breakfast steamed bread+rice porridge+pickles. Similarly, there are pickled rice+pickles, sesame cakes+pickles, and so on. However, this is indeed a traditional breakfast in many families and canteens.

He emphasized strengthening nutrition in protein, not completely denying the diet culture of eating porridge. -An infectious disease doctor is not a nutritionist. Just understand his main meaning, don't criticize, and don't take it out of context.

Honestly,

The nutritional problems of rice porridge are as follows:

The content of 1 protein is low, and the heat density is low.

Rice porridge is made of polished rice with more than 5 times of boiling water. The so-called low calorie density simply means that there are too few dry goods, and drinking two bowls is also full of water.

Rice is the least among all kinds of food raw materials in protein. Although its protein quality is slightly better than that of millet, corn and wheat, the protein in porridge is still too low, only about 1%. Drink about 400 ml of two bowls of porridge, and you can only get about 5 grams of protein.

For an adult, the one-day protein pass rate is 55g for women and 65g for men. So the protein in a meal should be above 20g. It is obviously not enough to drink two bowls of rice porridge and add some side dishes. Even adding an egg (6 grams of protein) is not enough.

Dr. Zhang Wenhong suggested drinking milk instead of porridge for breakfast, mainly because half a catty of milk can provide 7.5g of high-quality protein, and milk+eggs+porridge add up to 18.5g of protein. But if you drink two bowls of porridge and half a catty of milk, you are afraid that the total volume in the morning will be too much to drink.

Low in vitamins and minerals.

Among all staple food raw materials, polished rice is almost the lowest in vitamins and minerals.

Compared with millet, the iron content of rice is less than one fifth of that of millet.

Compared with oats, the content of vitamin B 1 in rice is only one fifth.

Compared with quinoa, the folic acid content of rice is less than one tenth.

As a whole, rice porridge is not as good as milk. The content of calcium is naturally less than that. There are vitamins A and D in milk, but not in rice porridge.

For children who need to grow and develop, and young people who have a lot of activities in their lives, a bowl of porridge with pickles is not enough in terms of calories, protein, vitamins, minerals and nutrients, and it cannot guarantee good immunity and high-level physical fitness.

Nutrition research in recent years has proved that improving the nutritional quality of breakfast is very important for preventing obesity and improving physical fitness.

3 hyperglycemia index

The glycemic index of white rice porridge has different data, which may be related to the different cooking methods and eating speed. However, according to most data, white rice porridge belongs to high glycemic index food, about 90, which is higher than white rice.

Some people say that they are not convinced, but isn't there a poem in Lu You that says, "I want to learn from the people and only eat porridge to respect the gods"? Didn't Zhang Lei say in "The Story of Porridge" that "every morning, if you eat a big bowl of porridge, your stomach will be weak on an empty stomach, and your stomach will be full of gas. The tonic is not fine, but also very soft and greasy, which is in line with your stomach and is the best diet. "

This has caused a big wave of problems. Say it one by one.

0 1 What porridge did the ancients drink?

Did the ancients say that children drink porridge every meal?

The ancients said that middle-aged and elderly people drink porridge in the morning. Moreover, the porridge at that time was not the current white rice porridge.

The ancients didn't have electric rice mills. Except for princes and nobles, the staple food eaten by ordinary people is very low refined grain, which is closer to whole grains. In the Lu You era, most areas in the north drank millet porridge (thicker than the millet in the supermarket now), and the southern areas drank rice porridge close to brown rice.

With the increase of age, the digestive ability gradually declines. It is difficult for the elderly to digest whole grains. In the era without pressure cooker and electric cooker, the only way to cook whole grains easily is to cook porridge for a long time.

At the same time, the elderly can drink porridge only by doing less physical labor. Old people remember that the strong laborers and young men at home tried to eat dry food to save them some food in order to have the strength to do manual work.

When food is scarce, old people and women usually drink porridge mixed with water to save food for young people and children. Fan Zhongyan's "rowing porridge" and Cao Xueqin's "eating porridge for the whole family" are all manifestations of living in poverty.

In addition to rice and millet,

What can I add?

You can add a lot of things to porridge. Such as meat, fish, eggs, milk, vegetables, potatoes, nuts, oilseeds, dried fruits, vegetables and so on. Porridge is not allowed.

Preserved egg lean meat porridge or raw rolled fish porridge, with some fish and eggs in it, the protein content will increase. Although it is not suitable for patients with hypertension because of salt, the southern coastal areas used to be very hot for physical activists, and they had to sweat a lot at work. Adding some salt to porridge won't cause much health problems.

Legend has it that Indian shepherdess cooked milk porridge and raised Sakyamuni's body. The "aged porridge" made by adding soybean milk is also widely praised. Therefore, adding milk and soybean milk to porridge can effectively increase the content of protein, vitamins and minerals in porridge.

Old Beijing snacks include red kidney bean porridge, sesame peanut purple rice porridge, and all kinds of whole-grain miscellaneous beans, red dates, longan and peanut eight-treasure porridge.

Adding these ingredients can improve the nutritional value of porridge.

However, I still want to remind you that the porridge shop sells "preserved egg lean meat porridge" and sashimi porridge, shredded pork and preserved eggs, and I'm afraid it can't even reach 15g. After drinking such a bowl of porridge, protein's nutrition for breakfast is still insufficient. Might as well add more. For example,

If 50g shredded pork or minced meat is added, the protein can be increased by about 8g. If you add a medium-sized egg to make egg porridge, you can add 6 grams of protein.

At the same time, most of these "luxury porridge" in the porridge shop are cooked with rice porridge, and a small amount of other ingredients are added. It is also a food with high blood sugar reaction, and the blood sugar reaction after meals is difficult to control, so it is not suitable for diabetics and dieters.

03

People with indigestion and the elderly are best suited to drink porridge?

That's not necessarily true. Generally speaking, porridge is suitable for the elderly who have less stomach acid and feel indigestion after eating dry rice. Some friends with hyperacidity may feel uncomfortable when they drink porridge, and they are prone to acid reflux. Adding pumpkin, yam, sweet potato and other ingredients to porridge may make it sour more easily. Therefore, what kind of porridge to drink depends on your stomach.

Old people who have no blood sugar problems but have weak chewing ability can eat porridge as a staple food. However, white rice porridge should not be eaten or too thin. As a staple food, porridge must be thick porridge. The nutritional quality of porridge should be improved as much as possible, and enough protein and vegetables should be provided.

So you can cook porridge with deoiled broth and chicken soup. You can add diced sweet potato, diced yam and diced carrot to the porridge. You can add minced meat and minced fish, or beat eggs. Cut vegetables can be added before cooking, and sesame powder can be added after putting in a bowl. ......

Use various methods to make porridge for the elderly have more ingredients and promote food diversification. In this way, porridge can really play a health care role.

04

Need to control blood sugar, must not drink porridge?

Not necessarily.

The key depends on what ingredients are used to cook porridge. The porridge cooked by rice and millet has a high glycemic index as long as it is cooked to a sticky state.

Whole oats and various starch beans (such as red beans, mung beans, kidney beans of various colors, chickpeas, lupines, lentils, dried peas, etc.). ), even if it is cooked into porridge, it is still a component with hypoglycemia reaction, which is different from rice porridge.

If you use half of miscellaneous beans as raw materials, add oatmeal, black rice and other ingredients, and rarely put white rice, then the cooked porridge will be digested slowly. In fact, such porridge is not difficult to cook. Make good use of the miscellaneous grains porridge function of the electric pressure cooker, put the miscellaneous grains beans and water in before going to bed, make an appointment for 8 hours and drink it in the morning.

Remember to drink miscellaneous grains and bean porridge without sugar! Take it as a staple food, and mix it with some protein sources such as bean products and lean meat, as well as vegetables, so that the overall blood sugar response is much lower than drinking rice porridge and side dishes.

If you want to keep it simple, you can eat milk oatmeal in the morning and combine eggs and vegetables to achieve a good nutritional balance. For controlling blood sugar, porridge cooked with whole oats is the best, followed by oatmeal porridge that needs cooking. If it is the kind of crushed oatmeal that softens when brewing, the blood sugar response will be much higher.

Need to be reminded: oatmeal and miscellaneous grains porridge must also drink enough concentration and quantity. One or two spoonfuls of oats to make a big bowl is not nutritious enough.

In short, saying that rice porridge has low nutritional value does not mean that you can't drink porridge for three meals a day. The key is to improve the nutritional quality of porridge, enrich the variety of porridge ingredients, increase the amount of dry matter, and achieve the goal of adequate and balanced nutrition through the cooperation of other foods.