When it's cold, I always want to drink some porridge. What is better to drink? Make it clear this time!
Everyone's physical condition is different, and the porridge that is more suitable for drinking is really different.
1. People with weak gastrointestinal function
Good for ingredients
Intestinal irritation is relatively small and easy to digest, such as millet, yam, rhubarb rice and so on.
Small ingredients
It is best not to eat ingredients that contain too much dietary fiber, are difficult to digest, and are prone to flatulence, such as mung beans, soybeans, black beans, sweet potatoes, corn, etc.
(Source: soogif)
Tips
Can not be for good digestion, long-term only drink white porridge, so that the gastrointestinal tract for a long time can not be exercised, digestive function will become worse.
You can gradually add more grains to the porridge, etc., and drink the porridge with some vegetables and fruits to make the stomach progress in the "exercise".
2. People with high blood sugar
Mostly use whole grains, miscellaneous beans and other low glycemic index, such as:
Wheat (whole grain), barley (whole grain), rye (whole grain), oats (whole grain), mung beans, lentils, chickpeas, peas, kidney beans, etc. [1].
Try to reduce the number of excipients with high postprandial blood glucose response, such as white rice, glutinous rice, glutinous millet, and rhubarb rice [4,5].
Don't add no sugar, and don't add dried fruits with sweet taste (such as raisins, bananas, dates, etc.).
Don't cook too soft and rotten, it is best to keep the whole grain and beans. Or add oat bran flakes [6].
3. People with high blood lipids
Multigrain porridge is more suitable.
If you want to drink porridge, give priority to fish and shrimp, followed by poultry (such as chickens, ducks, geese, try to remove the skin).
If you want to drink porridge, choose less meat from livestock (such as pigs, cattle, sheep), and if you eat it, you must also eat lean meat.
4. People with high blood pressure
It is best not to drink or drink less salty porridge, especially in the meat porridge salt, chicken essence, soy sauce do not put.
You can eat some vegetable porridge and fruit porridge (such as adding celery, black fungus, shiitake mushrooms, bananas, apples, pears, etc.).
Small reminder:
If it is a three-high population, it is best to drink more multigrain porridge with low blood sugar response, referring to people with high blood sugar, millet porridge is not suitable.
5. Obese people
Dietary fiber is more, the sense of satiety is relatively strong, such as grains, beans, potatoes, vegetables, and grains and beans are best to account for more than half.
Pay attention to the original taste, do not add sugar.
6. Seniors
With the increase of age, gastrointestinal peristalsis is relatively slowed down, and the secretion of digestive juices is reduced.
If there is no problem of obesity and three highs, when drinking porridge, the focus is on trying to be as soft as possible.
Like what:
Replace whole corn with corn grits and corn flour;
Soak brown rice for 2 to 4 hours before cooking;
Red beans are cooked for half an hour more than usual;
Eight treasure porridge is cooked in a pressure cooker;
Vegetables choose young leaves, cut into fine pieces and cook;
When eating porridge, choose minced meat.
7. Children
Children who are 6 months old can drink porridge after they start adding complementary foods.
At the beginning of adding complementary foods, it is especially recommended to add iron-rich meat puree porridge, such as pork liver mud porridge and beef puree porridge, that is, on the basis of white porridge, add meat puree.
And multi-grain and bean porridge, before the age of 1 is generally not recommended.
After the child reaches the age of 1, you can gradually add various types of grains, beans and potatoes to the porridge.
The principle to be followed is to go from less to more, from thin to thick, from thin to coarse, from one to many, step by step.
For example, at the age of 7-9 months, from the initial muddy rice paste, it gradually transitions to a thick porridge with small particles.
Some children are not willing to eat unpalatable multigrain and bean porridge, you can add some sesame powder, raisins, dates and other ingredients, it is best not to put sugar.
Special attention: do not put whole peanuts in the porridge of infants and young children; add red dates must be pitted; before the age of 1 year, the baby's porridge should not have honey.
8. General Healthy Adults
Various types are available to choose from.
For healthier, you can match it at this ratio:
1/4 ~ 1/3 mixed grains + miscellaneous beans
For example, 1 part millet + 2 parts of rice is boiled into 2 rice porridge, or 1 part of black rice + 1 part of red beans + 4 parts of rice are made of black rice and red bean porridge.
If you eat sweet potatoes, mung beans and other foods, there is an uncomfortable reaction such as flatulence, you can try a small amount first, and then slowly increase the dosage.
What is your favorite porridge to drink? Tell us in the message area!
Contributing Author
Liu Pingping | Registered Dietitian
Reviewer
Zuo Xiaoxia | Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
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[6] Wolever TMS, Jenkins AL, Prudence K, Johnson J, Duss R, Chu Y, Steinert RE. Effect of adding oat bran to instant oatmeal on glycaemic response in humans - a study to establish the minimum effective dose of oat β-glucan. Food Funct. 2018 Mar 1;9(3):1692-1700. doi: 10.1039/c7fo01768e. Epub 2018 Feb 26. PMID: 29480316.
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