Introduction: According to Chinese folk customs, the eighth day of the twelfth lunar month is called "La Ba," and it is a tradition to eat Laba congee on this day. Laba congee is mainly made from grains, beans, and nuts. In the past, besides eating it themselves, people would also share Laba congee with neighbors and relatives, as it symbolizes good fortune and health.
When making Laba congee, there are special considerations for selecting ingredients, especially those with therapeutic effects, which should be chosen according to one's physical condition.
To learn more delicious congee recipes, we recommend the Mei Tian feature: Nourishing and Healthy Congee
Diabetics: Oats and buckwheat are the top choices
Nutritionally, it is not recommended for diabetics to strictly restrict carbohydrates, but they should choose carbohydrates with a low glycemic index. Many studies have confirmed that foods rich in dietary fiber can lower blood sugar. The soluble fiber found in oats, barley, and some beans can form a viscous substance in the stomach, slowing glucose absorption and preventing a sharp rise in postprandial blood sugar. Certain nuts, such as peanuts, hazelnuts, and almonds, are also high in dietary fiber and contain unsaturated fatty acids that can regulate and lower blood lipids. Even starchy foods like chestnuts and lotus seeds have a fiber content of 1.2% to 3%, and their glycemic index is much lower than refined rice and flour. Buckwheat contains chromium, which enhances insulin function and is used in the nutritional treatment of diabetes. Therefore, diabetics can choose oats and buckwheat as the main ingredients. Experts suggest that diabetics should avoid adding sugar to Laba congee; if they want something sweet, they can use sweeteners like stevia or xylitol.
The Elderly: Add more soybeans
The elderly should have a diverse diet and eat more soybeans and their products, which Laba congee provides. Moreover, Laba congee is often eaten in the evening, which aligns with the eating habits of the elderly. Rich in bioactive substances like soy isoflavones and saponins, soybeans can inhibit lipid peroxidation in the body and help prevent osteoporosis. As the gastrointestinal function of the elderly weakens, the soft and easily digestible texture of Laba congee, combined with a mix of coarse and fine grains rich in dietary fiber, can promote intestinal peristalsis.
Middle-aged and Young Adults: Add a variety of grains
Due to heavy workloads and high levels of activity, middle-aged and young adults have high energy requirements. Many middle-aged people have frequent social engagements, leading to a reduced source of carbohydrates, which does not align with the principle in the "Chinese Residents' Dietary Guidelines" that grains should account for 55% to 65% of the diet. Therefore, it's a good idea to add more carbohydrate-rich grains to Laba congee, and also to include more nuts like chestnuts and lotus seeds, which are rich in starch and have certain health benefits.
Pregnant Women: Soft and fragrant Laba congee is most suitable
In the early stages of pregnancy, women often experience severe morning sickness. At this time, easily digestible foods should be chosen to reduce vomiting, and congee is an excellent choice, especially the fragrant, soft, and mushy Laba congee. In the second trimester, the fetus grows rapidly and needs an energy boost, while the demand for iron increases. In the third trimester, the need for calcium supplementation is heightened. Therefore, for expectant and new mothers, the following foods are worth considering: brown rice contains over 100 mg/kg of calcium, and peanuts, soybeans, black beans, green beans, and jujubes are all rich in calcium. Soybeans and nuts are also good sources of iron.
Children: Use as many ingredients as possible
Generally, children should consume a variety of foods in a balanced way. After the age of 12, with the onset of puberty, children experience a second growth spurt, with energy and nutrient needs exceeding those of adults. Grains are the primary source of energy and protein in the Chinese diet, and beans and nuts are nutrient-rich foods. Therefore, the ingredients for children's Laba congee can be as varied as possible. For children aged 3 to 5, who are in their toddler years, eating more coarse grains is very beneficial for developing good eating habits later in life.
Poor Digestion: Cook the congee a bit thicker
Congee has a high water content, and thin foods can easily cause excessive stomach acid secretion, irritating the stomach and causing pain. Therefore, people with poor digestion should cook the Laba congee a bit thicker. It's also best to eat some dry food, such as bread or steamed bun slices, along with the congee.
Because the various ingredients for Laba congee are available year-round and are easily absorbed by the body, it is suitable for all ages. Therefore, Laba congee doesn't have to be eaten only on the eighth day of the twelfth lunar month. It can be a nutritious and delicious part of a daily meal, especially suitable for the elderly, the weak, or those recovering from illness with a weak digestive system.