In addition to rice and pasta, corn, potato, and miscellaneous beans can be eaten as a staple food, and they should be changed frequently to ensure that nutrition is more balanced.
Health Times Cao Zihao Photo
[rice category]
白米换成糙米、发芽米和蒸谷米
1. 糙米：提前泡2小时
Fan Zhihong, a professor at the School of Food, China Agricultural University, introduced that the content of vitamins B1, potassium, magnesium and dietary fiber in brown rice is 3 to 5 times that of fine white rice. Ordinary brown rice in the market (The skin is light brown to light green), red rice, black rice, purple rice, etc. are all brown rice.
Boil brown rice with ordinary rice cooked rice cookers, soak for about 2 hours in advance.If you use a "miscellaneous grain rice" program or a pressure cooker, you dont need to soak in advance.
You can also choose to germinate brown rice. After the brown rice is germinated, the acid content of the rice grains is reduced, and the absorption and utilization rate of various minerals is higher than that of ordinary brown rice.The content of acid also increases.Its cooking method is the same as ordinary brown rice.
2. Emix rice: like fine white rice boiled
Emptor rice/Erythrin rice is removed by brown rice.The gangs outside, the germ embryo was completely retained.Because the seeds are removed, it is easy to cook. Like the cooking method of ordinary white rice, it is slightly thick and the color is not white.
3. Steamed Valley: Add a few jujube
index is significantly lower than fine white rice, which is more suitable for diabetic patients.
Some people think that the taste of steamed Valley is a bit strange. Just add two or three jujube (first cut into slices when adding it, put it on the surface of the rice), and the flavor becomes better.
【corn】
Sweet corn is relatively low calories and slow sugar
Nutritionist Liu Suiqian said that although the content of dietary fiber, potassium and vitamin B2 in corn is higher than white rice, white steamed buns, but protein, B vitamins, calcium, magnesium potassium, etc.The content of minerals and dietary fiber can not fight all the whole grains such as oats, brown rice, buckwheat, and quinoa.
Moreover, the amount of protein provided by 100 grams of steaming fresh corn kernels is 3 ~ 4 grams less than white steamed buns. It is not cost -effective to replace rice buns with corn.
Health Times Mao Yuanyuan Photo
1. Glutinous corn: the highest calories
In several common corn - Old corn, glutinous corn, sweet corn , glutinous corn has the highest calories.
It is also 100 grams of fresh corn kernels. The calories of glutinous corn are nearly twice as high as sweet corn, and they are higher than old corn.The calories of a large sweet corn/fruit corn are almost the same as the energy of 200 grams of cooked rice (equivalent to nearly one and two half of the rice).
2. Sweet corn: Low sugar lift index
Large amount of sweet corn, starch in the unit weightThe content is relatively low. The lift index (GI) of the three corn is the lowest (GI & LT; 55, which is a low -lift food). The proportion of old corn starch is high, and it also lowers the sugar speed (GI is around 55).
They are all lower than the GI value of glutinous corn and have strong sugar control ability.Because among the starch family, the high -chain starch content is faster than that of blood sugar with high straight starch content. Generally speaking, the staple food of "glutinous", such as glutinous corn, its branches of starch content is relatively highEssence
The GI value of the Gi value of pure glutinous corn starch is between 92 and 101, even if it is directly glutinous corn grain, the protein and dietary fiber are pulled down a little bit, and it will not be a little bit, and it will not.Its lower than white rice and white steamed buns.
[Potatoes]
Potatoes are good vitamin C sources
1. Potatoes are good vitamin C sources
Nutritionist Li Liangli said, different colorsSweet potatoes are rich in vitamin C, and the vitamin C content of purple potatoes is higher than that of lemon.And because of the protection of starch, whether the potato contains vitamin C, whether it is steaming, cooking, roasted, or fried, the impact is relatively small.
2. Various colors of sweet potato nutrition
The anthocyanin content of purple potato is all sweet potato contentAmong the highest, the total phenol content is high, the antioxidant activity is high, and the most steaming can retain the anthocyanins; sweet potato, yellow meat sweet potato, rich carotene content, especially β-carotene;High, low moisture content, relatively low content of fructose, glucose, and crude protein, sweet and glutinous taste, and dried sweet potato is a good snack.
From the overall nutritional perspective: purple potato & gt; sweet potato & gt; sweet potato .
3. Potatoes should be paired with amaranth
No rice is high, it is best to eat with amaranth.From the perspective of reducing the impact of blood sugar, eating potato is also recommended to match leaf vegetables and meat.
The fast and slowing of sugar lift is also related to cooking. Sugar index: roasted sweet potato & gt; boiled sweet potato & gt; steamed sweet potato , it is also recommended to steam to eat potatoEssence
[Lotus Root]
Cooked food is more suitable for food and conditioning < /p>
1. The number of lotus root holes has nothing to do with the taste
Nutritionist Zhang Mi said that more than 200 cultivated in my country Lotus root varieties, and 7 -hole, 9 holes, 11 holes, or even more holes in similar varieties. In fact, there is no difference in taste.
The taste of the lotus root depends on the starch content of the variety on the one hand, and the starch content is high; on the other handIt is relatively crispy, and the thick and old -fashioned taste is glutinous.
Photo by Kou Xiaowen of Health Times
2. Potal soup and vinegar to protect nutrition
Yi Yang, a professor at the School of Food Science and Engineering, Wuhan Light Industry University, found that after the ripening of lotus root, the anti -oxidation and anti -inflammatory effects on experimental animals were greatly improved.Condition.
Some people cook soup habits and add some baking soda to make the soup thicker.Studies have found that in the process of cooking soup, it will produce some harmful substances for a long time. After adding baking soda, it will further increase the production of harmful substances.
Therefore, do not cook too much soup. Add some vinegar during the cooking process, which is not only conducive to protecting nutrition, but also to prevent the production of harmful substances.
3. After the lotus root is sliced, soak it in the water
No matter what kind of way of eating, peel on the lotus rootAfter slicing, put it in water in time and soak it, otherwise it will be oxidized and discolored quickly.Before stir -fry the lotus root, it is recommended to quickly simmer the water, then stir -fry the water after simmering.
【 miscellaneous beans】
Miscellaneous beans with grains to eat nutritional complementary
1. Eat with the beans and grains
Dong FuguiIt means that the starch content of miscellaneous beans accounts for about 50%to 60%of the quality of miscellaneous beans, and miscellaneous beans are often regarded as staple food.Miscellaneous beans are foods with hypoglycemia index and are suitable for people who lose weight and abnormal blood sugar.
The content of miscellaneous bean protein is about 20%, which is close to the needs of the human body, especially the lack of lysine that is rich in grain protein.Eating with grain foods can play a good protein complementarity.
2. Miscellaneous beans peel and prevent digestion poor
Chief Physician Chen Chen, Chief Physician of the Department of Spleen Diseases, Guangdong ProvinceYan said that eating miscellaneous beans is not good for digestion?Peeling is a good way, because the insoluble fibers of beans are mainly concentrated on bean skin.Peel the beans, soak the natural peeling through cold water, and cook it slowly. In the process of cooking, Chinese beans will also be peeling.
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This article is comprehensive: 2024-10-29 Health Times" Easy St for Surprise "Editor: Qiao Jingfang Wang Zhen Review: Lu Yang
