To eat more porridge in the fall

Porridge is most common on the Chinese table. Regardless of the staple food, you should first drink a hot porridge and feel like you have ironed your entire body. Ma Guansheng, a professor at the Peking University School of Public Health and the vice chairman of the China Nutrition Society, pointed out that simple porridge contains a lot of nutrition and health “academy asks”.

Chinese people love to eat porridge, will drink porridge, and therefore form a unique Chinese "porridge culture." The words about porridge were first seen in Zhou Shu: Huang Di started cooking rice for porridge. Into the Middle Ages, the function of porridge was to integrate "edible" and "medicinal" into a "healthy" level with a humanistic color.

Although in the various techniques of cooking, porridge can be said to be the easiest. Grab the rice and throw it in the water, and boil it. It is a clear porridge. It will be a thick porridge if you cook it a lot; not only can you use rice, millet, black rice, purple rice, etc., but also add fruit, preserved eggs, lean meat, and beans. When ingredients come in, cook a variety of porridge! Although the practice is simple, but do not underestimate this simple porridge, which also contains a lot of nutrition and health, "the university asks."

First of all, porridge mostly uses rice, noodles, and miscellaneous grains as raw materials, and is in line with the principle of “grain-based, coarse-and-coarse” in the Dietary Guidelines for Chinese Residents. When making porridge, millet, sorghum, corn, buckwheat, oats, glutinous rice, red adzuki beans, mung beans and other coarse grains can all be put together and boiled into a "pot porridge" with "thickness and match" at your fingertips. By eating porridge, the goal of eating 1-2 two (50-100 grams) of coarse grains per day can be easily achieved!

Secondly, the porridge is very tolerant, and you want to have a little “squeak”. Chickens, ducks, fish, and eggs can all be added in. If you want to eat lightly, you can add vegetables, fruits, etc.; if you want to “show off the rich,” you can add sea cucumber, abalone, and seafood. "Civilian", Jiadeng yam potato; also can be combined in any combination, it is easy to achieve food diversity.

Third, the miscellaneous grains used to cook porridge are generally not ground. The vitamins, minerals and other nutrients and dietary fiber contained in the surface of cereals are all retained, avoiding the loss of nutrients. On one hand, micronutrients can be prevented. Lack; on the other hand, can reduce the risk of chronic diseases.

Porridge classification and nutritional characteristics

The basic raw material for porridge is cereals. If there is no cereal in a porridge, it should not be called porridge. From the combination, we can divide porridge into basic porridge, meat porridge and plain porridge. With your boundless imagination, adding different raw materials to “basic porridge” can make porridges of various flavors and varieties.

1. Basic porridge includes single porridge and combination porridge:

(1) Single porridge: directly use rice, millet, red beans, mung beans and other water glutinous rice, such as rice porridge, millet porridge, red bean porridge, etc.; can also use wheat, corn and other ground into powder, or grind into different size particles and then do Porridge, such as cornmeal porridge, wheat porridge, stick residue porridge, bean porridge and so on.

(2) combination of porridge: put together different grains, can be less 2-3 species, more than 5-6 species, or even 10 species. Millet mung bean porridge, rice porridge, Laba porridge, cereal porridge, etc. belong to this category.

Nutritional characteristics: mainly cereals, dietary fiber and minerals rich, promote gastrointestinal motility, all ages. High blood sugar can be selected based on the glycemic index of the food.

2. Pork porridge: According to your preferences, in the basic porridge or add meat and eggs, etc., made a variety of flavors of porridge.

(1) Add meat: add beef, sheep, pigs and other meat, such as preserved egg lean porridge, pork porridge.

(2) viscera: such as liver, miscellaneous, etc., such as kidney porridge of ginkgo sheep.

(3) Seafood porridge: Add aquatic products, such as fish, shrimp, crab, etc., such as fish porridge, shrimp porridge.

Nutritional characteristics: Food is diverse, nutrition is more comprehensive than basic porridge, but such porridge is often salted, animal viscera contains more cholesterol, suitable for most people, people with high blood pressure, high blood lipids should not drink regularly. Pay less salt when you make porridge yourself.

3. Fruit and vegetable porridge: In the basic porridge, add a single or combination of fruits and vegetables.

(1) add vegetables: such as pumpkin, sweet potato, yam, etc., such as red bean pumpkin porridge, celery tofu porridge.

(2) add fruit: such as mango purple rice porridge.

(3) Traditional Chinese medicine porridge: The ingredients used to add food and medicine, such as Chinese angelica, lotus seeds, citrus aurantium, Chinese wolfberry, etc., such as lotus seed porridge.

(4) other porridge: plus flowers made of flower porridge, such as chrysanthemum porridge.

Nutritional characteristics: light and refreshing, rich in dietary fiber, promote gastrointestinal motility, sugary porridge, not suitable for people with high blood sugar. In addition, Chinese herbal porridge should be selected according to the individual's physique and is not recommended for long-term consumption.

Another point that needs to be reminded is that when porridge is eaten, many people tend to use pickles as porridge mate. This will increase salt intake and increase the risk of hypertension. From a health point of view, eat less or do not eat pickles! Can be served with cold vegetables.

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