I heard that a big wave of cold air is coming…
It’s time for a bowl of steaming porridge!
There are four good ways to drink porridge.
Step 1 Replenish water
- The ratio of rice to water is 1: 1.2-1.5 (weight ratio) for cooking porridge, and usually the ratio of rice to water is 1: 6-10
In other words, the water content in porridge is almost as high as 90%.
The water in porridge combines with starch, passes through the digestive tract slowly, and stays in the body for a long time, which is very suitable for dry autumn and winter.
2. Lower calories to help lose weight
Usually, a bowl of rice can cook 4 bowls of porridge.
For the same grain, cooking porridge is much larger than cooking rice, so it is easier to [fill with water]. 100 g of rice exceeds 100 kilocalories, while 100 g of porridge is only 30 kilocalories.
There are many people who have eaten a bowl of rice and have to add more rice, but I’m afraid not many people can’t stop after drinking three or four bowls of porridge.
Therefore, drinking porridge, especially coarse cereals and bean porridge, makes you feel fuller and helps you lose weight.
3. Easy digestion, easy stomach and intestines
Doctors often recommend porridge when your stomach is uncomfortable, your digestion is not good, or your intestine is infected with diarrhea.
This is because porridge is much easier to digest than other staple foods. Even coarse cereals and beans, as long as cooked soft enough, generally do not bring great burden to the intestines and stomach.
For example, if you eat too much greasy food during the Chinese New Year and holidays, you can drink two meals of porridge to give your stomach and intestines a temporary rest.
4. Make it no longer difficult to eat coarse grains.
Coarse cereals and miscellaneous beans are nutritious, but if they are cooked directly as rice, they will be hard and difficult to swallow. After cooking porridge, it is soft and moist, and the delicious degree is greatly improved. From then on, it is no longer difficult to eat coarse grains.
Should what People Drink what Porridge?
However, porridge ≠ white rice porridge.
Although white rice porridge is easy to digest, its nutritional value is low and it will also cause a rapid rise in blood sugar, which is not the best choice.
What Dr. Clove would like to recommend to you today is: good nutrition, rich fiber and slow digestion [coarse cereal and bean porridge]!
However, there are so many kinds of millet, brown rice, oats, purple rice, red beans, black beans… coarse cereals and miscellaneous beans, which should be chosen?
In fact, there are some exquisite things.
Children:
After the age of 1, you can come into contact with coarse cereals and beans, starting with paste, and you can drink coarse cereals and beans porridge around the age of 2.
The porridge should be cooked softer. You can add a little dried fruit with no core to make the porridge sweeter. Children also like to drink it.
People with weak body and indigestion:
- Less miscellaneous beans, not more than 1/3 of the raw materials, especially soybeans, black beans, mung beans, digestion is relatively hard, and easy to produce gas, it is best not to put. If there is diarrhea, you can put more brown rice, large yellow rice, millet, yam, lotus seeds, they are easy to digest, very little intestinal irritation. Can add a small amount of white glutinous rice to thicken, love sweet? You can put some red dates. It is best to soak for more than 8 hours before cooking.
Three High Patients and Weight Loss Population:
- More miscellaneous beans, accounting for at least half, such as red bean, mung bean, kidney bean, pea, broad bean, chickpea, etc., have lower blood sugar response; Do not put glutinous rice, white rice, large yellow rice, sticky millet and other ingredients with high blood sugar reaction; Oat and barley can be added to increase stickiness, and beta-glucan, which is rich in it, is also helpful to control blood lipid. Less sweet ingredients such as jujube and raisin, not to mention sugar; The soaking time is shorter, don’t cook too soft and rotten, if you have some chewing feeling, your satiety will be stronger.
Easily cook coarse cereals and bean porridge
Cooking coarse cereal porridge is too troublesome… it is difficult to cook it, and it is easy to paste the bottom after cooking for a long time…
In fact, healthy coarse cereals and bean porridge can also be convenient and delicious.
1. Using tools
- First of all, electric pressure cooker: directly throw all kinds of materials into the pot, add 6-8 times of water, then cover it, press the [Eight Treasures Porridge] or [Porridge Cooking] button, and then wait for the program to end and start eating! Electric cooker with [coarse cereal porridge] function: No problem either, but the cooking time is slightly longer, because there is steam overflow, which will lose some fragrance. Electric stew: simmer slowly over a small fire for two or three hours, then keep warm, but the loss of vitamin B1 will increase a little.
Step 2: Soak in advance
If these tools are not available, it will be a little troublesome. Food materials need to be soaked in advance, such as coarse cereals need to be soaked for 2-4 hours, while beans need to be soaked for 8-12 hours.
For simplicity, just put all kinds of materials in the refrigerator and soak them overnight.
Dr. Clove: The reason why I put it in the refrigerator is to prevent bacteria from exceeding the standard. These nutritious ingredients are also very popular with bacteria.
Although bacteria can be killed after cooking without worrying about safety, the fragrance of the ingredients will be destroyed and the taste will be greatly reduced.
3. Fresh ingredients
You may find that the coarse cereal porridge just cooked in your home is much better than the porridge in the porridge store. Why?
The most important thing in cooking porridge is good raw materials. Especially coarse cereals can bring natural aroma to porridge.
However, the materials in porridge shops are often not fresh enough. In particular, all kinds of coarse cereals contain grain embryos, which are prone to fat oxidation and are not as resistant as white rice and flour. Even if it is only half a month old, it may have stale [aged taste].
When buying coarse cereals and beans, don’t be greedy. It is best to buy only half a kilo to one kilo at a time, put it in a sealed box, eat it as soon as possible, and then buy it after eating.