After the age of 50, eating more can reduce the mortality!There is also a special reminder: don't eat with a spoon ...

People are iron, rice is steel, and they are not hungry.

As the most important food in life, rice can be said to be indispensable every day, but some people choose to refuse rice in order to lose weight and control blood sugar. Is this really good?

Eat too much staple food and eat too little,

Both will affect life

A study published in "Liuye Knife · Public Health" reveals the relationship between the intake and death of staple food (carbohydrates) in the staple food (carbohydrate):

① When ingestion of staple food (carbohydrate) provides energy to account for 50%-55%, the risk of death is the lowest;

② When ingestion of staple foods (carbohydrates) provides an energy proportion of <40%and> 70%, the risk of death increases.

Overall, carbohydrates must not be eaten more or not, pay attention to the right amount. If an adult needs 1500 kcal of energy a day, he should consume about 250g of carbohydrates, which is equivalent to a small bowl of rice and a small amount of fruits.

In addition, for people of different ages, the demand for staple food intake is also different.

After the age of 50, eating more carbohydrates can reduce the mortality rate

Scholars at the University of Sydney and the University of New South Wales have studied the relationship between the proportion and mortality of the three major nutrients of carbohydrate, fat, and protein:

① Under 20 years old, protein supply accounts for 16%, carbohydrates and fat energy supply account for approximately 42%each, and the mortality rate is the lowest;

② After 20 years of age, carbohydrates gradually increased, gradually reducing the fat supply ratio of fat, the protein changes are not large, and the mortality rate is stable;

③ In his later years (men are about 60 years old, women are about 70 years old), protein supply has dropped to 11%, fat supply ratio is reduced to 22%, and carbohydrates accounted for 67%, the lowest mortality rate at this time.

It can be seen that after the age of 50, the amount of carbohydrate should be appropriately increased, and the potato can reach about 250 ~ 400g per day.

Eat rice healthy rice and make these points well

How do you eat more healthy rice?

Choose long grain rice, GI is lower

Although the current rice is refined white rice, there are crickets and japonica rice, and the two are slightly different.

The rice is a long grain rice, which is produced in the south. The content of straight starch is more, the taste is hard, the viscosity is small, and the sugar lift index is about 50.

The rice is a round grain rice, which is produced in the north. Among them, there are more starch content in the branches, soft and sticky taste, and the sugar lift index reaches about 83.

The structure of the branches of starch is loose, and it is easier to act with amylase. At the same time, the glucose molecules are released quickly, and the blood sugar rises higher. Therefore, among these two, long grain rice is more suitable for people to lose weight and high blood sugar.

Tips for cooking rice

① Do not soak rice for a long time

If the rice is soaked for too long, the surface inorganic salts and soluble vitamins will be dissolved in water, causing a certain degree of nutritional losses. More importantly, the hydrolysis rate of carbohydrates in rice will increase and accelerate the vulgarization of carbohydrates in rice. After eating, it may cause blood sugar to rise too fast, and it is not friendly to those who need to control blood sugar.

Suggestion: After finishing rice, cook immediately. If you want to soak rice to increase the taste, soak for 10 minutes in advance. It is best to use water soaked rice to cook rice.

② Short the steaming time

The longer the cooking time, the more vitamins in the rice are lost, the higher the degree of paste, the faster the digestive speed, and the faster the blood sugar speed.

Suggestion: Boil the rice with a high pressure cooker can shorten the cooking time and reduce the loss of vitamin. At the same time, because the pot body is completely closed, it can avoid contact with more oxygen and reduce losses caused by oxidation.

③ Pay attention to rice water ratio

The rice is slightly dry and harder, which is more conducive to stabilizing blood sugar, but it is possible to cook too little water.

Related experiments found that when the proportion of rice water reaches 1: 2, it can be cooked and "whole rice".

④ Add some olive oil

An experiment from the Food Nutrition Research Office of China Agricultural University shows that after adding 1%of the weight of the rice, the digestion of rice slows down and the rate of increased blood sugar slows down, which is conducive to the control of diabetic people to control the blood sugar after meals. Especially olive oil, the best effect.

On the one hand, olive oil is rich in high -quality ω fatty acids, which can enhance the sensitivity of insulin; on the other hand, oleic acids in olive oil can help slow down the digestion of food in the stomach.

Add some ingredients in the rice

① Miscellaneous grains

"Rough details" This is the rules we usually hear more. Compared to refined large white rice noodles, more nutrients are retained in coarse grains, especially B vitamins, such as steaming rice with 1 piece of rice+1 serial grain, vitamin B1 intake can be increased by 2 to 3 times.

At the same time, the grain skin and paste layer retained by miscellaneous grains can help delay digestion and absorption.

*Xiaomi contains colorful picots to help sleep, and those who do n’t sleep well can add it;

*Black rice is rich in anthocyanins. Those who want beauty and beauty can add it;

*Oats are rich in β-glucan, which can promote the human body metabolism of bad cholesterol. It is very suitable for people with three highs and cardiovascular diseases.

②

The protein contained in miscellaneous beans is 2-3 times higher than the rice, and the protein has a much slower digestion in the gastrointestinal and intestines than carbohydrates.

In addition, it is also rich in lysine lacking in grains, which is very suitable for combining with rice to achieve nutritional complementarity.

*Those who want to nourish the stomach and reduce edema can add red beans;

*If you want to cool the heat and clear the heat, you can add mung beans;

*If you want to nourish the kidneys and increase your strength, you can add black beans.

③ mushroom

Mushrooms are included in the "best diet structure of human beings". In addition to cooking, they can also be cooked with rice.On the one hand, the bacteria are less fat, the protein content of protein is high, and the amino acid ratio is complete, which can make up for the lack of lysine in the rice;

On the other hand, mushrooms contain a lot of nutrients that are not to be missed -such as fungal polysaccharides, which can regulate the human immune system through multiple channels and enhance immunity; wheat sulfur, a strong antioxidant, its antioxidant effect can reach vitaminsThe thousands of times of E help maintain the vitality of the brain.

Don't eat with a spoon

A survey of the Singapore Clinical Nutrition Research Center launched a survey of 11 people who can flexibly use chopsticks and spoons to help reduce the sugar lift index of the human body with chopsticks.

Pulling the meal time with chopsticks -150g of rice, costing 683 seconds with chopsticks; and spending 418 seconds with a spoon, the longer time to eat can also help reduce the sugar lift index.

Source: Happy Elderly Newspaper

Edit: Wang Jing

- END -