How to eat staple food to be healthy? Please, thank you

Staple food: Generally rice and pasta are the main dishes. In the morning and evening, you can drink some light and refreshing, easy-to-digest milk, soy milk, mung bean porridge, etc.

However, glutinous rice, potatoes and sweet potatoes should not be eaten more. Meat: You can choose nutritious meat that nourishes yin and qi.

Such as lean pork, beef, soft-shelled turtle, crucian carp, cuttlefish, loach and duck. And those mutton, chicken, carp, fatty meat, etc., which have a temperate diet, are best not eaten in summer. Vegetables:

Choose vegetables that are light and nutritious, and can also cool off the heat. Such as bean sprouts, tofu, mushrooms, fungus, kelp, eggplant, tomatoes, and a variety of leafy greens. And the pungent and warm and bitter vegetables such as:

Ginger, chili peppers, etc. should be eaten sparingly or not at all. Fruits: Watermelon, melon and pears can be eaten frequently, but plums, apricots, etc. should not be eaten more.

Alcohol: Beer can be drunk in moderation, and strong alcohol should not be drunk. Drinks:

Tangerine crystals, pineapple crystals, hawthorn crystals, etc., can be drunk with cold boiled water, while cold drinks such as popsicles and soft drinks should be drunk less or not at all. In addition, it is necessary to develop good food hygiene habits: do not buy old and spoiled food raw materials, meals should be cooked and eaten freshly, if there are leftovers, they should be cooked again before eating, eat more hot food and less cold food.

Vinegar should be added when cooking dishes and preparing coleslaw. Melons and fruits should be carefully washed before eating, and then scalded with boiling water before eating.

Mainly rice, eat better in the morning, eat more at noon, and eat less in the evening.

The staple food should be hot before eating.

Staple foods refer to foods that are traditionally the staple of the table.

They are the main proteins, starches, fats, minerals and vitamins that are needed in the human diet. Since staple food is the main source of carbohydrates, especially starch, grains such as rice, wheat, and corn with starch as the main component, as well as tuber foods such as potatoes and sweet potatoes, are regarded as staple foods by people in different regions. In general, staple foods contain more carbohydrates.

In southern China, rice is generally the staple food, while wheat is preferred in the north. Staple food refers to the food that makes up the main energy ** of the local population, which is cereal crops for us Chinese. For example, rice, white flour, corn and their products, and in some places, potatoes are also part of the staple food.

<><Coarse grains can be divided into three major branches:1.Whole grains: such as millet, black mammoth rice, quinoa, buckwheat, sorghum, oats, barley, brown rice, corn, etc.

2.Miscellaneous legumes: mung beans, red beans, broad beans, chickpeas, etc.

3.Rhizomes: sweet potato, yam, purple potato, potato, lotus root, etc.

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Now it is advocated to eat less staple food, then the staple food should choose some low-calorie food, you can choose to eat some coarse grains, which can moisten the intestines and prevent constipation.

I think that the staple food still needs to be eaten, and the spine should not be lower than the amount of the human body, otherwise it will affect our physical health, reduce our immunity, and we can increase some of its food and eat more vegetables and fruits.

Which staple food is the healthiest for humans? How to eat? When cooking staple foods, rice can be used with whole grains, cereals, and legumes.

Whole grains, beans and potatoes should be placed on the table, beans are more nutritious in rice, and staple foods such as two rice, bean rice, and eight-treasure porridge are all good combinations. There is a wide variety of food, mainly cereals. 250-400 grams of whole grains and potatoes per day, including 50-150 grams of whole grains and legumes and 50-100 grams of potatoes; Carbohydrates should provide more than 50% of the total energy in the diet.

This illustrates the importance of staple foods on the Chinese table.

<>, however, this "staple" includes not only white rice products such as rice, noodles, steamed buns, and flatbread, but also whole wheat, tubers, and mixed beans. Whole grains, potatoes, and mixed beans provide more B vitamins, minerals, dietary fiber, and other nutrients than white rice and noodles, which are important for reducing the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, obesity, and cancer. Whole grains such as millet, corn, oats, and whole wheat flour can be used directly as a staple food.

At least one meal for breakfast is made with whole grains and mixed beans, such as millet porridge, oatmeal, eight-treasure porridge and mung bean porridge, and corn flour and mung bean flour can be mixed with wheat flour or whole wheat flour for dinner.

Mix white rice with a small amount of brown rice, oats, red beans, mung beans, etc. Beans can also be made into a variety of staple foods, and a variety of bean pastes are a good partner in cooking staple foods. Potatoes, sweet potatoes, yams, taro, etc., can be steamed, boiled, or roasted as staple foods, or cooked with food and cut into rice.

Yams can also be included in dishes, but reduce the intake of other staple foods. Such as potato beef stew, yam stewed pork ribs, fried potatoes, etc. But whether it's white rice or whole grains, beans and potatoes are carbohydrates, and it's important to limit your intake to stay healthy.

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Mung beans, red beans, broad beans, yams, potatoes, millet, oats, these staple foods are the healthiest for the human body; Mung beans and red beans can be boiled and drunk, and yams and potatoes can be fried and eaten, and this will not lose the nutrients in the food.

Cereal staple foods are healthier for the human body, and adding whole grains, mixed beans and potatoes to meals is healthier for the human body.

Carbohydrates are the healthiest for the human body and should be eaten boiled and served with vegetables, fruits, meats, eggs and other foods.

I think this is a normal diet, the human body needs different nutrients, carbohydrates are also an indispensable nutrient for our body, it is recommended not to disturb the body's nutritional balance.

Of course, it is very good, because food and shelter can make people's bodies healthier and stronger.

I don't think this kind of eating habit is good, because you can eat staple foods for breakfast and lunch, but you should eat a simpler meal for dinner, and it should be light.

Okay, because staple foods can warm the stomach and fill the stomach, and every nutrition must be nutritionally balanced.

1 Cereals Cereals include rice, wheat, corn, barley, millet, sorghum, oats, buckwheat, etc. Starch is the main component of cereals, accounting for 40 70 , and is the most economical dietary energy**. Cereal protein content is 8 12, because of its high intake, cereal protein is also an important dietary protein**.

Cereals have less fat content, about 2, and the fat content in corn and millet can reach 4, mainly in the aleurone layer and grain germ, most of which are unsaturated fatty acids, and a small amount of phospholipids.

The types and quantities of vitamins and minerals contained in cereals vary from variety to variety, and due to the large amount consumed, cereals are important for dietary B vitamins, including vitamin B1, vitamin B2 and niacin**. The seed structure of cereals is basically similar. After the husk is removed, the grain seed is divided into four parts: the husk, the aleurone layer, the endosperm and the germ, and its nutrients are different.

Mill husk (bran) is mainly composed of dietary fiber, B vitamins, minerals and phytochemicals. The aleurone layer (ectoderm) is close to the skin of the endosperm and contains more protein, fat, and rich in B vitamins and minerals. The endosperm is the central part of the grain, and the main components are starch and a small amount of protein.

Grain germ is where the seed germinates and contains proteins, fats, polyunsaturated fatty acids, which can reduce nutrient losses caused by fine processing.

2 mixed legumes.

Miscellaneous beans mainly include red beans, kidney beans, mung beans, peas, chickpeas, broad beans, etc. Compared with soybeans, mixed beans have a higher carbohydrate content and contain 50 to 60 starch, so mixed beans are often regarded as a staple food. The protein content of miscellaneous beans is about 20, which is lower than that of soybeans, but the composition of amino acids is similar to that of soybeans, which is close to the needs of the human body, especially lysine, which is rich in cereal protein deficiency.

Eating it with cereals can play a good role in protein complementation. The fat content of mixed beans is low, about 1. The content of B vitamins in mixed beans is higher than that of cereals, and it is also rich in minerals such as calcium, phosphorus, iron, potassium, and magnesium.

Red beans, kidney beans, mung beans, peas and other traditional eating methods are boiled or crushed to make filling, which can play a good role in supplementing whole grains.

3 Potatoes Common potatoes are potatoes (potatoes), sweet potatoes (sweet potatoes, yams), taro, yams, and cassava. Most of our inhabitants often eat potatoes, yams and taro as vegetables in their diet. The carbohydrate content of potatoes is about 25 bonds, and the protein and fat content are low; Potatoes contain more vitamin C than cereals. Potatoes are very rich in potassium; Sweet potatoes are higher in -carotene than cereals and are also rich in dietary fiber.

4 Dietary contribution rate.

Cereals and legumes are good for carbohydrates, proteins, B vitamins, some minerals and dietary fiber**. According to the 2015-2017 monitoring data on the nutrition and health status of Chinese residents, the contribution rate of nutrients provided by cereals, potatoes and miscellaneous legumes to the diet of Chinese residents is still relatively high.