Is porridge the worst staple food? Can I have porridge for breakfast? Zhong Nanshan: Breakfast should be like this

"Chinese people have a history of drinking porridge for thousands of years, but they say they can't eat porridge?"

"Every time I feel sick to my stomach, drinking white porridge makes me feel better. Isn't porridge good for my stomach?"

"I am a diabetic, and I never dare to touch porridge"

Porridge is loved by many people, especially the elderly. But there are also many experts who do not recommend drinking porridge. What is going on? Do you still want to drink porridge? Below, Xiaojiu will share with you some popular science!

1. Is porridge the worst staple food? Can I have porridge for breakfast?

Rice and porridge made from polished white rice are the preferred staple food in the south. They have the characteristics of soft texture, easy digestion and absorption, and low gas production. However, due to the fine processing, more dietary fiber, vitamins and minerals are lost. After the blood sugar rises quickly, the laxative effect is also poor.

Is porridge the worst staple food? Why is it not recommended to drink porridge?

Epidemiologist Zhang Wenhong once reminded: "The dietary nutrition method dominated by refined carbohydrates (refined carbohydrates) is difficult to support us to live beyond the age of 90."

The so-called refined carbohydrates mean that during the processing of the grain, the endosperm of the grain is scraped from the inside to the outside, and the aleurone layer is also removed along with the cortex, removing the unfavorable part of the grain from digestion. . The white rice and white noodles that we often eat belong to refined carbohydrates. White porridge is made from refined white rice.

Although porridge is not the worst staple food, drinking white porridge itself is not a problem, but drinking only white porridge is prone to nutritional deficiencies .

In fact, when choosing a staple food, you should follow the principle of "rice and noodles rotation, thickness and fineness, coarse grains, and less oil and salt" to ensure that the human body can obtain reasonable nutrition. Choose suitable staples.

Therefore, when drinking porridge, it is recommended to mix it with other foods, such as eggs, milk, minced meat, soy products, vegetables and fruits, etc., to ensure a balanced nutrition.

2. Is drinking porridge and noodles good for the stomach or hurts the stomach?

Many people use porridge and noodles to "nourish the stomach", but whether it is rice porridge, millet porridge, or noodles, they cannot be eaten often.

The starch contained in porridge and noodles is fully boiled to gelatinized starch, and the protein content is low, and there is almost no fat. In addition, it is in a liquid state, and it digests quickly after eating into the body.Less burden on the digestive system.

When the stomach is uncomfortable, if you eat occasionally, you will feel the discomfort is relieved , but the function of the stomach has the characteristics of ins and outs . If you eat it for a long time, it may make the stomach's ability to digest other foods worse .

And not everyone, all gastrointestinal diseases are suitable for nourishing the stomach with porridge.

Which stomach diseases can drink porridge? If people with atrophic gastritis are more suitable for drinking porridge, because they often feel bloated, have no appetite, or feel full after eating due to insufficient gastric acid secretion, drinking porridge can promote their gastric acid secretion and help food digestion, It also has the effect of raising blood sugar and nourishing the stomach.

Patients with gastric ulcer or superficial gastritis are suitable for drinking soft and rotten porridge, and should not drink porridge in large quantities, so as to avoid excessive gastric acid to stimulate gastric mucosa and ulcer surface, which is not conducive to the improvement of the condition.

3. Can diabetes eat porridge? It's the kind of people who really don't recommend drinking

When it comes to people who cannot drink porridge, many diabetic patients do not touch porridge, thinking that the blood sugar level is too high. Can diabetics eat porridge?

The answer is yes, but in order to strictly control the postprandial blood sugar response, it is recommended to use more than half of the porridge raw materials , such as red bean, mung bean, pea, broad bean, etc. The glycemic index of porridge after a meal is low, mostly below 30.

In addition, whole grains (such as oat grains, wheat grains, barley grains and buckwheat grains, etc.) and starchy seeds (such as lily, gorgonian and lotus seeds, etc.) are also low in glycemic index and suitable for porridge.

People with diabetes should not pursue a sticky texture when drinking porridge. Add ingredients with high glycemic index such as glutinous rice, white rice, rhubarb rice and sticky millet, and use less sweet ingredients such as dates and raisins, let alone sugar. Add oats or barley for extra stickiness.

In addition, it is not suitable for patients with reflux esophagitis to drink porridge .

Reflux esophagitis patients do not exercise for a long time after meals, causing a large amount of gastric juice to reflux into the esophagus, causing esophageal mucosal damage, and then experiencing symptoms such as chest tightness, heartburn, and throat blockage. If you drink porridge, it will promote the secretion of gastric acid. In addition, porridge is a non-solid food, and it is easier to reflux after eating. Therefore, drinking porridge for these patients not only fails to nourish the stomach, but may also worsen the condition.

4. How to eat breakfast, see Academician Zhong Nanshan

Since breakfast is not recommended to drink porridge. How to eat healthy breakfast?

Academician Zhong Nanshan eats 5 kinds of food for breakfast every day, including 1 cup of milk, 1 egg yolk, 2 egg whites, 1 bowl of coarse grain porridge and 2 slices of cheese bread. Academician Zhong believes that it is necessary to eat a good breakfast every day, with fruits, vegetables, soy, milk and eggs as the main source, accounting for 30% of the total calories in a day, so as to maintain energy.

In addition, Dr. Yu Kang, Department of Clinical Nutrition, Peking Union Medical College Hospital, said, "I have more than 5 kinds of food for breakfast every day, including at least 2 kinds of staple foods (such as oatmeal, whole-wheat bread, etc.), milk (or yogurt, soy milk), eggs, and at least 2 or more vegetarian dishes, and sometimes tofu.”

He believes that breakfast must be eaten, otherwise some people tend to eat more in the rest of the time, and they will want to eat high-calorie foods more, which increases the risk of obesity, aging and feeling tired.

We must not ignore the importance of breakfast, because many studies have also shown that skipping breakfast for a long time is related to obesity, diabetes, arteriosclerosis, systemic chronic inflammation and other diseases, which is not good for health.

You can drink porridge for breakfast, but it is not recommended to drink porridge alone. It should be combined with other foods to ensure a balanced nutrition. At the same time, you cannot rely on long-term porridge to nourish the stomach, otherwise it may make the stomach function worse. People with diabetes and other people should drink less porridge. If you want to drink porridge, it is recommended to drink multi-grain bean porridge.

References:

[1] Zhang Wenhong's latest reminder: Eating this kind of food often makes it difficult to live past the age of 90... . Popular Science China, 2020-10-30

[2] Drink porridge, eat noodles to nourish the stomach? You've been fooled again! .Medicine, 2019-10-10

[3] [Popular Science Nutrition] Who should drink what kind of porridge. Clinical Medicine Network, 2021-09-30

Reproduction is prohibited without the author's permission