For Chinese people, many people like to drink porridge with pickles when they like three meals.Regarding the matter of drinking porridge, there are different opinions on the Internet. Some said that drinking porridge is not enough to hurt the body, and some say that drinking porridge is more hurting the stomach . Number.
But Harvard has stated that Drinking porridge may reduce mortality. What is the truth behind this, follow Xiao Ai to find out.
1. Harvard research found that the relationship between drinking porridge and mortality
"China Daily" reported Harvard University conducted a study of 100,000 people for 14 years and found that ingestion of 28 grams of grain porridge made of 28 grams of grain every day You can Significant Reduce the mortality by 5% and 9% probability.
It is worth emphasizing that the porridge mentioned in the study is not what we usually call the white porridge, but The main coarse grain porridge.
Through analysis, researchers have found that those volunteers who often eat rough grains such as oatmeal porridge, brown rice, corn and quinoa are volunteers. It seems to be able to effectively prevent various diseases, especially heart disease.
This kind of miscellaneous grain porridge contains rich dietary fiber, B vitamin and minerals, etc., , intestinal cancer and other diseases have significant help.
In contrast, the nutrition of white porridge is relatively single, nearly 90%of the ingredients are water, and the remaining main components are veloly starch (carbohydrates). Long -term consumption of white porridge can easily lead to insufficient nutritional intake.
2013 Jiangsu Provincial Political Consultative Conference Population Resources and Environment Committee Age: Jiangsu Changshou Elderly Style Book, which counts in detail the More than 2,000 centenarians in Jiangsu , one of them is "Love to drink miscellaneous grain porridge" .
The survey shows that the centenarians in Jiangsu prefer to drink porridge in daily diet, not limited to white rice porridge, and include grain porridge, vegetable porridge, eight treasure porridge Xiaomi cake (pure millet powder) GI value 76.2; Xiaomi pancake (75%millet powder, 25%wheat powder) GI value 83; The GI value of Xiaomi steamed bun is 89.6; If soak in advance for 20 minutes, the Xiaomi GI value of the porridge is higher, reaching to reach 93.6.
It can be seen that when choosing Xiaomi as a staple food, different cooking methods may have different effects on the level of blood sugar, especially for need for need People who control blood sugar.
In the consideration of controlling blood sugar, It is not recommended to consume small yellow rice porridge, let alone porridge as the only breakfast or dinner. It is best to take some dry staple foods before drinking porridge, and be careful not to cook the porridge too badly.
During the same meal, should be paired with ingredients rich in protein and dietary fiber, Miscellaneous beans and vegetables.In order to be more beneficial to blood glucose control, the staple food is best to eat at the end of the meal.
In addition, the proportion of coarse grains and fine grains is best controlled 1 or 2: 1. For people with better gastrointestinal function, you can consider half of coarse grains and half fine grains, and even the proportion of coarse grains, and the proportion of fine food is 1.On the contrary, for people with weak gastrointestinal function, it is recommended that coarse grains account for no more than 30%, while fine grain accounts for 70%.This combination can better help maintain the stability of blood sugar.
Three, drink bowl of millet porridge every day, 3 benefits do not please
As the saying goes: "Gravity miscellaneous grains, Xiaomi is king", Xue Qingxin, member of the Chinese Nutrition Society, registered nutritionist said that a bowl of millet porridge every day may not only be full, and may also be full. Harvest 3 benefits:
1. Help blood pressure control
potassium in Xiaomi The content of Magnesium is very prominent in the staple food. The two minerals have significantly helping blood pressure to control blood pressure. Especially for magnesium content, 53.5 mg of magnesium can be provided every 50 grams of Xiaomi, which is enough to meet the daily demand for magnesium in the general population, accounting for 16%.
2. Enhance the resistance
Xiaomi in the staple food High selenium content, selenium is an important antioxidant substance, is essential for maintaining cellular immunity and body fluid immunity. Selenium can activate lymphocytes, NK cells, and lymphic factors through the expression of the expression of leukocyte-2 receptors, increasing the activity of killing cells, thereby improving immune function.
3. Protect the eyes
Xiaomi is yellow, rich in carotene, for the eyes And skin health is very useful. The color of Xiaomi varies from quality. Generally speaking, the yellowish of the color, the richer the richer carotene, and the better the taste.
But it needs to be reminded that Although Xiaomi itself is rich in nutrition, it is not suitable for everyone. millet porridge may stimulate gastric acid secretion, and it is easy to stimulate the gastric mucosa and ulcer surface, which is not good for ulcer healing and gastritis rehabilitation.Therefore, people who excessive gastric acid secretion and especially prone to acid are best to avoid excessive intake of millet porridge.
Since Xiaomi is a coarse grain, rich dietary fiber may aggravate the symptoms of patients with indigestion.Therefore, for people with poor digestive systems , pay attention to the intake of Xiaomi and other coarse grains to avoid aggravating discomfort.When choosing food, a wise dietary choice should be made according to individual physical conditions and health needs.
Reference Data: [1] "Frequent drinking porridge will affect longevity?The secrets of inheritance of two thousand years were revealed!But these three methods of drinking porridge, hurting the stomach and carcinogenic, quietly destroyed the body ~ ". I am a big doctor. Its!Latest research: Eating or extending 11 years of life ". Health Times .2023-11-30 [3] Is Xiaomi really more nutritious?Nutrition experts made a "comparison" ". Life Times .2023-11-28 [4]" 1 bowl of millet porridge every day, what will change your body?Is the porridge oil really comparable to "ginseng soup"?". Health Times .2023-11-01
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