How to choose rice
Look at this color.
People always have a yearning for beautiful things, for example, people like to buy beautiful clothes and look at people with high values. The same is true of food. Many people always start from their own eyes when buying ingredients, and think that those ingredients with bright appearance are the healthiest and best quality.
This is because many merchants want to sell more rice. So they will grind the rice. This is mainly because the smoothness of rice has a very important relationship with the outer layer of rice bran. The more thoroughly the rice bran is removed, the whiter the rice is, but correspondingly, the more nutrients are lost.
This is why people who often eat polished rice are particularly vulnerable to vitamin B 1 and B2 deficiency. Therefore, when you buy white rice, you must not just look at the appearance, so how should you choose it in your daily life? When choosing rice, don't buy rice that looks too white, but buy rice that looks transparent and full of particles. This kind of rice is of good quality.
Look at this handle
Everyone should touch rice with their hands when buying rice. The specific method is to touch the rice. If you feel cold in your palm, grab it with your hand to see if the particles are clear and there is no rice bran. At the same time, rub the rice with your hands to see if it can be turned into powder. If not, you can buy it in this case.
Look at the packaging
When you buy rice, you must pay attention to the outer packaging of rice, because when we look at the outer packaging of high-quality rice produced by regular manufacturers, there is obviously a national quality certification on it, indicating the shelf life and production date. Therefore, when you buy at ordinary times, you must pay attention. This method can help you buy high-quality rice very effectively.
People who pay attention to health care pay more and more attention to the rationality of diet and will not be willful again. After all, health is the most important. Many people who didn't eat breakfast before will eat breakfast now. Breakfast is the most important of the three meals a day. Eating breakfast is good for health care, but skipping breakfast is extremely harmful to your health. Of course, there are people who don't eat breakfast in life, which may be caused by their own reasons. There is also no harm to the body.
Eating breakfast in the morning can keep you healthy. When we decide to have breakfast, what kind of breakfast is everyone's concern? Relatively speaking, don't eat too greasy and spicy food at this time. There is a kind of food in life. Eating it in the morning can protect the body, not only lose weight but also prevent cancer. Let's have a look.
First, eat oats in the morning.
The food mentioned here is oats. Eating oats in the morning is good for health. Among the top ten healthy foods in the world, oats rank fifth and the only grain on the list. It can be seen that the efficacy of oats has been recognized by many people.
As far as nutritional value is concerned, oats contain a lot of nutrients such as protein, fat, starch, minerals, dietary fiber, vitamins, nicotinic acid and so on, which have a protective effect on the body.
Eating oats in the morning is very helpful for health care. On the one hand, it can absorb the rich nutrition in oats. On the other hand, oats are different from common breakfast, and eating them in the body will not cause great stimulation to organs.
Second, the benefits of eating oats.
Since the nutritional value of oats is so rich, eating oats can protect the body, and the price of oats is not expensive, what are the benefits of eating oats in life?
1, lose weight
Obesity is a disease that cannot be prevented at present. There are more and more obese patients. Obesity will do great harm to the body and cause many other diseases. How to lose weight has become a very important thing.
Compared with common fried dough sticks, eating oats will not absorb too much oil, which can avoid the accumulation of fat. At the same time, there are more dietary fibers in oats, which can make people feel full for a long time. Dietary fiber wriggles in the intestine, which can decompose food, thus effectively achieving the purpose of losing weight.
Step 2 prevent cancer
Cancer patients are increasing. In some people's eyes, they are facing death. How to prevent cancer has become a key issue. There is no drug that can completely treat cancer in clinic, but taking preventive measures in daily life can keep cancer out.
After research, it is found that eating oats can effectively prevent cancer. For colorectal cancer, oats are rich in dietary fiber, which can effectively clean the intestines and make the intestines smooth, so naturally you won't suffer from colorectal cancer.
At the same time, women who eat more oats in the morning can also prevent breast cancer. There is a phenolic substance in oats, which can inhibit the proliferation of breast cancer cells and make them die, thus preventing women from getting breast cancer.
Precautions for rice
Eating rice has many benefits for everyone's health, but if many people don't pay attention to eating rice in a formal way in their daily lives, it will lead to the loss of nutrition of rice and unhealthy diet. So what aspects should everyone pay attention to?
First of all, don't wash rice too often, about three times. Too many times of rice washing will cause the loss of nutrients and endanger everyone's health.
So in normal life, you only need to wash your meal once, and you can help you clean it. The remaining rice washing water can be used to water the flowers, which not only saves water, but also makes the flowers grow better.
In addition, many people put red beans in the process of steaming rice, thinking that the rice made by this method is not only delicious, but also rich in nutritional value. But it's good for your health to eat like this, but for those with heavy internal fire, you should eat less, because eating too much will easily lead to excessive internal fire.
How to cook a good meal
In fact, rice contains a lot of nutrients, so eating rice often in our daily life is good for our health. So how can cooking make it more valuable when everyone is cooking? In view of this situation, everyone can use tea to cook rice, which can make the fragrance of rice more fragrant, so that it will be easier for everyone to eat when eating.
Because tea contains tea polyphenols, people can eat such rice to ensure oral health and prevent cardiovascular diseases. So you might as well do this often in your daily life.
Extended data:
Matters needing attention in choosing rice and millet
How to choose rice and millet
Regardless of rice or millet, the newer the quality, the better. Take rice as an example. The first kind of rice is milled from newly harvested rice and has the best quality. The second type is the newly milled rice that has been stored for more than 1 year. The third type is polished rice that has been stored for a long time.
When picking rice, the first thing is to smell it. The main news is whether there is a moldy and rancid smell or a "spicy taste". Generally, rice with this taste will not be fresh after a long time. Fresh rice will smell the fragrance of rice. The second is to look at the color. The color of old rice is usually dark, while the new rice is not only shiny, but also bright. If you find brown rice, that is, "Redmi", you should pay attention to pick it out. If there are too many "red rice grains", you should choose carefully.
People usually think that the more transparent the better when choosing rice. If there are white spots on the rice, they think the quality will be poor. In fact, the white spots on rice grains are called "calyx white", which are often influenced by genetic factors and planting environment. It will not affect the taste and nutrition of rice grains too much and cannot be used as the only criterion for selecting rice. It is meaningless to pursue the transparency of rice excessively. If you buy bagged rice, you'd better go to a regular supermarket to buy products produced by regular manufacturers, and pay attention to whether the production date and shelf life of the products are valid.
When choosing millet, generally speaking, yellow millet is better than white millet because yellow millet is rich in nutrients such as riboflavin. However, it should be noted that some millet looks very uniform in color and bright burnt yellow, so you need to be careful whether it is dyed millet. Normal millet should be light yellow, not particularly uniform and shiny. The yellow color in millet will decompose when exposed to light, and old rice, which has been placed for a long time, will tend to fade due to decoloration.
Some merchants will soak the pigment in oil and spray it on the millet, so that the rice will not turn yellow even if it is washed with water. So grab a handful of millet with your hand. If you feel that millet is a little greasy and sticky, you should be alert. Better millet should be flowable, dry and flow down like sand. Last but not least, there should be some rice bran in the millet. If there is no rice bran, it is not recommended to buy it.
Nutritional value of millet
1, protein, fat and carbohydrate are high in millet, and because millet usually does not need refining, it preserves more nutrients and minerals, among which vitamin B 1 is several times that of rice, and the mineral content is also higher than that of rice. Carotene, which is not contained in general grains, reaches 0 per 100g millet. 12mg.
2. Millet has a prominent iron content and has a good blood-enriching effect. Its phosphorus content is also high, 2~3 times that of rice, and it contains a lot of vitamin E, 4 times that of rice. Eight times.
3. The potassium content is high and the sodium content is low, and the ratio is 66: 1. Dietary fiber is four times that of rice, but its protein content is very low, so it should be eaten with high amino acid foods such as soybean and meat.
4. Millet has a high starch content, about 70%, which is an energy food.
Nutritional value of rice
1, Gu.
Oryzanol is a unique ingredient in rice, which is called "beauty element" and is a melanin inhibitor in plants. It is mild in nature and has no side effects. At the same time, it can also reduce the brittleness of capillaries, improve the peripheral blood circulation function of the skin, and then prevent the skin from cracking and improve the skin color.
2. Rice bran sterol
It has high permeability to skin, can keep cells soft and moist, effectively maintain skin surface moisture, promote skin metabolism and inhibit skin inflammation.
3. Starch
Rice contains about 70% starch, cellulose, hemicellulose and soluble sugar. Indica rice and japonica rice contain more amylopectin, which is easily soluble in water and can be completely hydrolyzed by amylase and converted into maltose. Glutinous rice contains less amylopectin, and only 54% can be hydrolyzed by amylase, which is not easy to be digested and absorbed by human body.
4. protein
The biological value of protein in rice is equivalent to that of soybean, and its amino acid composition ratio is reasonable, which is close to the best amino acid ratio model in protein recognized by the World Health Organization. The digestibility of rice protein is over 90%, so the nutritional value of rice protein is very high.
5, vitamins and inorganic salts
Rice is also rich in vitamin B 1 and inorganic salts, such as calcium, phosphorus and iron, among which the phosphorus content of japonica rice is higher than that of glutinous rice, and the calcium content is lower than that of glutinous rice. It is worth pointing out that brown rice contains high dietary fiber, B vitamins and vitamin E, which not only has the therapeutic effect of preventing beriberi, but also plays an important role in maintaining the blood sugar balance of human body.
How to choose good rice
(1) method/step
First, when we choose rice, we should first smell it with our own noses, because the taste of rice is a key point to distinguish the quality of rice. If the rice we smell is fragrant and natural, it is good rice. If the rice smells, it means that the quality of the rice is not good.
Second, you can grab a handful of rice and rub it with your hands. If the rice is still very smooth after rubbing, it means that the quality of the rice is very good. If the rice sticks to your hand after rubbing, it means there is something wrong with the quality of the rice.
Thirdly, the selection of rice depends on the hardness of rice. If the hardness of rice is very strong, it means that the protein content of rice is very high; if the hardness is very low, it means that this rice is old rice. The principle is that rice with low moisture content is harder than rice with high moisture content.
Fourth, it is very important to look at the white belly of rice carefully when choosing rice. If you see opaque white spots on the rice belly, it means that the water content is too high and the rice is not mature enough at harvest, so the white belly is relatively large.
Fifth, when we look at rice, we should pay attention to whether there are cracks, which is also a key point for us to look at rice. If you see one or more transverse cracks on the rice grain, it means that it is ordinary rice with low nutritional value.
Sixth, when we look at rice, we should pay attention to whether there are yellow rice grains, because if there are yellow rice grains, it means that some nutrients in rice are decreasing, or microorganisms may multiply in rice grains, so such yellow rice affects the flavor and taste.
Step reading
Seventh, we should also observe the color of rice. If the rice comes from old rice, the color will darken and feel rough, and at the same time, the original flavor of rice will be lost. When we distinguish rice, we should look at whether the surface is gray powder or rice with white stripes. The more rice, the older it gets.
(B) the basic principles of eating rice
1. Try to make the rice "light"
(1) Try not to add oil (oily food) fat to rice, so as not to add extra energy (energy food) and avoid increasing blood lipids after meals. Therefore, it is best to eat less fried rice, add sausage to cook rice, or mix rice with oily vegetables, and try to avoid it.
(2) Try not to add salt, soy sauce and monosodium glutamate to rice, so as to avoid adding extra salt, otherwise it is not conducive to controlling blood pressure (blood pressure lowering food) and preventing cardiovascular accidents.
What I want to explain here is that adding vinegar, seaweed and rice, and adding vegetables (vegetable food) and raw fish in the middle are in line with the principle of lightness. Vinegar itself can reduce blood sugar (blood sugar food) reaction and help control blood lipids; Porphyra and raw fish are also good ingredients for treating cardiovascular diseases. Therefore, as long as you don't eat salty dishes at the same time, laver rice is a staple food suitable for patients with chronic diseases.
(3) Breakfast: 4 cucumbers, salmon and laver, milk 1 cup and 2 oranges.
(4) Lunch: oatmeal, black rice and white rice, fried soybean sprouts with fungus, steamed fish, laver, tomato and egg soup.
(5) Dinner: homemade bean eight-treasure porridge (sugar-free), sesame sauce mixed with spinach, fried tofu with mushrooms (mushroom food), fried shredded carrots with green peppers.
2. Make the rice as thick as possible.
(1) The so-called coarseness means to minimize polished rice and eat less glutinous rice. Their blood sugar reaction is too high, which is very unfavorable for controlling blood sugar and blood lipid. Only by taking enough fiber can we effectively reduce the digestion speed of rice (digested food), and at the same time absorb cholesterol and fat in the intestine, which can reduce postprandial blood sugar and blood lipid. This can also make people eat slowly and eat less, which is conducive to weight control. In fact, most patients with chronic diseases are overweight, and weight control is the first priority of diet adjustment measures.
(2) Some rice with particularly high nutritional and health care value, such as brown rice, black rice and germ rice, all have a "rough" taste. Although "coarse" is good for health, eating 100% brown rice every day feels uncomfortable and it is difficult to persist for a long time. Therefore, when cooking, it is best to use some "coarse grains" such as brown rice, barley and oats to "cooperate" with rice, and the taste will be more acceptable. It is best to soak the "coarse" raw materials in water for one night first, so that they can be ripened at the same time as the rice when cooking.
(3) Special explanation: the requirements of chronic patients for rice and food selection.
People with diabetes, hyperlipidemia, hypertension and fatty liver. The staple food should not eat too much white rice. Diabetic patients require to choose a staple food with slow blood sugar rise and low blood sugar load; Require hypertensive patients to choose the salty staple food as much as possible; Patients with fatty liver need staple foods rich in dietary fiber, while patients with hyperlipidemia need staple foods that are beneficial to lowering blood fat.
3. Try to make the meal "messy"
(1) When cooking rice porridge, it is best not to use single rice, but to serve rice, coarse grains (coarse grains food), beans and nuts together. For example, red bean rice, peanut oatmeal rice porridge and so on are very suitable for chronic patients. Adding these food raw materials can not only increase B vitamins (vitamin foods) and minerals, but also supplement the nutrition of protein (protein foods), reduce animal foods and ensure adequate nutrition supply.
(2) Of course, more importantly, this can effectively reduce the blood sugar response and control the increase of blood lipids. Among them, the combination of beans and rice is the most ideal, because beans are rich in dietary fiber, in which the digestion speed of starch is very slow, and there are some ingredients that delay the conversion of starch into grape (grape food) sugar, such as tannin and phytic acid, which are the most effective in preventing chronic diseases.
4. Try to make rice "colorful"
(1) white rice is crystal clear and lovely, but it also means that it contains no antioxidants and has low vitamin content. If we choose colored rice and mix it with other foods to make it colorful, we can greatly improve its nutritional value. For example, when cooking, adding green peas, orange carrots and topaz rice grains not only looks good, but also provides antioxidants such as vitamins and carotenoids, which is especially beneficial to prevent eye aging (eye food); For another example, the combination of purple rice, black rice, Redmi and white rice can also provide a large number of anthocyanin antioxidant components to help prevent cardiovascular diseases.
(2) In short, because rice is a food to be eaten in large quantities every day, its nutritional and health care (health food) value is closely related to everyone's health. If you think about these healthy principles of eating rice every day, over time, you can unconsciously prevent diseases and resist aging, which is extremely beneficial to patients with chronic diseases.
(3) What are the functions of rice?
1. The most nourishing is japonica rice.
Ordinary rice, also known as japonica rice or polished rice, is translucent, oval or oval, with high rice yield, small rice swelling, but high viscosity. As a daily edible rice, japonica rice contains starch, protein, fat, vitamin B 1, nicotinic acid, vitamin C, calcium, iron and other essential nutrients, which can provide nutrition and heat for human body. Gu Wan Li said that cooking porridge with japonica rice has a history of two thousand years in China. The porridge oil on the top layer of japonica rice porridge can replenish body fluid and essence, which is of great benefit to nourishing yin and kidney essence of human body, and is most suitable for patients, parturients and the elderly. Japonica rice has the functions of strengthening the spleen and stomach, invigorating middle qi, nourishing yin and promoting fluid production, relieving vexation and thirst, moistening intestines and stopping diarrhea. Can be used for spleen and stomach weakness, polydipsia, malnutrition, post-illness weakness and other symptoms, but diabetic patients should be careful not to eat more.
2. Brown rice is the most helpful for digestion.
The so-called brown rice is "light yellow rice" in which the shell of rice with shell is removed and the germ and endothelium are retained during rice milling. The contents of protein, fat and vitamins in brown rice are higher than those in polished rice. Crude fiber molecules in rice bran layer contribute to gastrointestinal peristalsis and are effective for gastrointestinal diseases such as stomach disease, constipation and hemorrhoids. Brown rice is more nutritious than polished rice, which can lower cholesterol and reduce the chances of heart disease and stroke. Brown rice is suitable for the general population. However, due to its rough taste, dense texture and time-consuming cooking, Gu Wanli suggested washing it before cooking, soaking it in cold water overnight, and then soaking it in an autoclave with soaking water for more than half an hour.
3. Black rice is the most tonifying kidney.
Black rice is rich in nutrients, including protein, fat, B vitamins, calcium, phosphorus, iron, zinc and other substances, and its nutritional value is higher than that of ordinary rice. It can obviously increase the content of hemoglobin and hemoglobin in human body, which is beneficial to the health care of cardiovascular system, the development of children's bones and brains, and can promote the recovery of lying-in women and the weak after illness. It is an ideal nutritional and health food.
Gu Wan Li pointed out that black rice has the effects of nourishing yin and tonifying kidney, invigorating qi and strengthening the body, strengthening the spleen and stimulating appetite, nourishing the liver and improving eyesight, nourishing essence and strengthening astringency, and is a nourishing good product for anti-aging beauty, preventing diseases and strengthening the body. Regular consumption of black rice has a good nourishing effect on patients with chronic diseases, convalescent patients and young children. Because black rice is not easy to cook, it should be soaked overnight before cooking. Therefore, kidney deficiency should eat more black rice. Children with weak digestive function and old and weak patients are not suitable for eating.
4. Glutinous rice is the most detoxified.
Glutinous rice, also known as glutinous rice, is often used to make flavor snacks because of its sweet and sticky taste, which is deeply loved by everyone. Glutinous rice contains nutrients such as protein, fat, sugar, calcium, phosphorus, iron, vitamin B2 and rich starch. Therefore, you should eat more glutinous rice in adolescence.
The most beautiful thing is barley.
Coix seed is also called Coix seed and Coix seed. Coix seed has high nutritional value and is known as "the king of grass in the world". Coix seed is rich in nutrition, containing various amino acids such as Coix seed oil, Coix seed fat, sterols, amino acids, arginine, vitamin B 1, carbohydrates and other nutrients, and has the effects of diuresis, dampness elimination, spleen strengthening, diarrhea relieving, heat clearing and detoxification. Gu Wan Li said that Chinese medicine believes that Coix lachryma-jobi seed is sweet and light in taste, slightly cold in nature, and enters the spleen, stomach and lung meridians, which has therapeutic and preventive effects on diarrhea due to spleen deficiency, severe muscle soreness and joint pain. Therefore, Ms Amy and people with weak spleen and stomach should add barley when cooking.
6. The most nourishing thing is millet.
Millet is also called rice, millet and millet. It is rich in protein, fat, sugar, vitamin B2, nicotinic acid, calcium, phosphorus, iron and other nutrients. Because millet is easily digested and absorbed by human body, it is called "healthy rice" by nutrition experts. Millet has the effects of invigorating spleen, regulating middle energizer, benefiting kidney qi, clearing away deficiency and heat, inducing diuresis and treating polydipsia. It is a good nutritional rehabilitation product for treating spleen and stomach weakness, physical weakness, impaired essence and blood, postpartum weakness and anorexia. Therefore, patients with stomach diseases should eat more rice. Gu Wan Li pointed out that because millet is slightly cold, people with qi stagnation and elderly people with weak constitution and long urine should not eat more.