If you want to eat healthily when you go out, should you choose what?
Many people may choose to drink porridge, which is made of various ingredients, sweet and salty, and nourishes the stomach and preserves health.
But in fact, the stomach does not need to be nourished at all. To have a healthy stomach, it is the key to cultivate good eating habits. Moreover, the porridge in the porridge store is not as healthy as everyone thinks.
Today, Dr. Clove will reveal the nutritional truth behind drinking porridge.
If porridge is cooked for a long time, nutrition will be lost.
Cooking porridge is a very time-consuming thing.
If you wait for the customer to order a good dish before you start cooking porridge, you have to wait at least half an hour. Moreover, the newly cooked porridge is very hot, and the customer has to wait another 10 minutes to drink it hungry … most people can’t wait at all.
Moreover, porridge shops usually provide dozens of kinds of porridge, but will there be so many pots in the shops? Can you guarantee that it will be available at any time?
Therefore, the most convenient way for porridge shops is to cook a lot of rice congee in advance, then put it in a pot to keep warm, waiting for customers to arrive at any time, and cook a new rice congee at the same time to prepare the next batch of customers.
When a customer orders a certain kind of porridge, he mixes rice congee with the corresponding ingredients, which can ensure that the customer can drink porridge quickly and it is warm porridge.
However, the nutrition of such porridge will be greatly reduced:
- After several hours of heat preservation, vitamins will be greatly lost. In order to speed up the cooking of porridge, some stores will also add alkali when cooking porridge, which will cause more serious losses of B vitamins.
Sweet porridge is afraid of more sugar, salty porridge is afraid of more salt
Porridge is also divided into the south and the north. The north often eats coarse cereal porridge or bean porridge without salt and decides whether to put sugar. However, the porridge in the south is mainly salty porridge, and various fish and eggs are often added as ingredients.
In contrast, porridge in the north is healthier because there is neither oil nor salt. Although vitamins are lost, it can also provide more dietary fiber and minerals, such as red bean porridge, mung bean porridge, eight treasures porridge, coix seed porridge, five kernels porridge, etc.
The southern porridge, added salt and monosodium glutamate, the fish and eggs in it also contain salt more or less. Therefore, the total amount of salt in this porridge is not a little bit. According to 300 grams of a bowl, there are 3 grams of salt in a bowl of porridge, which is not conducive to health.
Some porridge will also be added with fried dough sticks or thin and crisp powder. Although the taste is good, there is a lot of oil.
At the same time, because the southern porridge is based on white rice porridge, the amount of a bowl of porridge is relatively large, and the blood sugar reaction is surprisingly high, which is not suitable for diabetics to eat. In contrast, the northern porridge contains a large number of coarse cereals and beans. If sugar is not added, the blood sugar rise rate is obviously much slower than that of rice congee.
Be careful about the freshness of ingredients.
Good raw materials are the soul of porridge, especially various coarse cereals, which can bring natural aroma to porridge. However, many people often feel that the materials are not fresh enough when eating porridge in porridge shops.
This is because, compared with white rice, various coarse cereals contain grain embryos, including unsaturated fatty acids and lipoxygenase. If it is stored for a long time, there is a risk of fat oxidation and it is easy to produce stale flavor.
For example, coix seed and brown rice often have this phenomenon. In addition, peanut crumbs, sesame crumbs and pine nuts with high oil content are also easy to taste not fresh enough.
However, under the influence of various ingredients, sugar, salt, etc., these peculiar smells may be covered up. Therefore, Dr. Clove suggested that everyone should try porridge carefully before eating it, and do not eat it too fast.
How to drink porridge healthily?
Although there are many problems in porridge shops, porridge itself is a good food. Its advantages are: rich ingredients and less fat.
Whether eating at home or outside, if you want to drink porridge healthily, Dr. Clove suggests that it is very important to do two things:
1. Less salt, less sugar and no alkali.
Salt and sugar are not good for health, while alkali destroys B vitamins. Overall, the original coarse cereal porridge is a good choice.
2. Pay attention to collocation and balanced nutrition.
Porridge is only a staple food, so don’t forget to match it with some light vegetables, such as cold spinach, blanched kale, etc. Let’s have some protein-containing foods, such as shredded bean curd, assorted plain beef, spiced beef, etc. Two people are divided into a small plate, and the food categories are basically balanced.
Dr. Clove reminded everyone not to neglect their health when eating out.