Eating rice scientifically can prevent various chronic diseases.

Rice is a staple food for most Chinese people every day. If you master the healthy principles of eating rice, you can prevent diseases and resist aging over time, which is extremely beneficial for patients with chronic diseases.

Try to keep rice "plain"

Try not to add oil to rice, so as not to add extra energy and avoid a greater increase in blood lipids after meals. Therefore, it is best to eat less fried rice. You should also try to avoid cooking rice with sausages or mixing rice with oily dishes. In addition, try not to add salt, soy sauce, or monosodium glutamate to rice to avoid extra sodium, which is not conducive to controlling blood pressure and preventing cardiovascular accidents.

It should be explained that adding vinegar, wrapping with seaweed, or adding vegetables and raw fish in the middle are in line with the principle of being light. Vinegar itself can lower the glycemic response and help control blood lipids. Seaweed and raw fish are also ingredients that are beneficial to the cardiovascular system. As long as you do not eat overly salty dishes, seaweed rice rolls are a very suitable staple food for patients with chronic diseases.

Seaweed Rice Roll

Try to make rice "coarse"

By "coarse," it means reducing refined white rice as much as possible. Their glycemic response is too high, which is very unfavorable for controlling blood sugar and blood lipids. Only by eating enough fiber can you effectively slow down the digestion of rice, while also absorbing cholesterol and fat in the intestines, thereby lowering postprandial blood sugar and blood lipids. Some rice with particularly high nutritional value, such as brown rice, black rice, and germ rice, is beneficial to health, but eating 100% brown rice every day may feel uncomfortable in texture and is difficult to stick with for a long time. Therefore, when cooking rice, you might as well use some "coarse" grains and rice together, which will make the texture more acceptable. It is best to soak the "coarse" ingredients in water overnight so that they cook at the same time as the rice.

When cooking rice or congee, it is best not to use a single type of rice, but to cook rice with coarse grains, beans, nuts, and so on together. For example, red bean rice and peanut oatmeal rice congee are very suitable rice dishes for patients with chronic diseases. Adding these food materials not only increases B vitamins and minerals, but also plays a role in protein complementation, ensuring adequate nutrition while reducing animal-based foods.

Try to make rice "colorful"

Refined white rice has a very low vitamin content. If you choose colored rice and pair it with other foods to make the rice colorful, you can greatly improve its nutritional value. For example, cooking rice with green peas, orange-red carrots, and yellow corn kernels is both beautiful and provides vitamins and carotenoid antioxidants, which is especially beneficial for preventing eye aging. Another example is to eat purple rice, black rice, and red rice with white rice, which can also provide a large amount of anthocyanin antioxidants to help prevent cardiovascular diseases.