2023-10-13 02:03:00
Life Center/Reported by Xu Yuanxin
▲A Harvard University study found that drinking multigrain porridge made from whole grains every day can reduce the total death rate by 5%. (Schematic diagram/data photo)
A balanced diet is the key to maintaining health. Dr. Huang Xuan pointed out that according to a study by Harvard University, there is a correlation between drinking porridge and mortality. However, he emphasized that this does not mean that we should completely switch to eating porridge only. Dietary diversity is very important. , you cannot rely solely on one kind of food, and the study used “multigrain porridge made from whole grains”, not white porridge. Although multigrain porridge is rich in nutritional value, it is not suitable for everyone. Dr. Huang Xuan also compiled 6 things to pay attention to.
Dr. Huang Xuan’s Facebook fan pagePost a messageSaid that the study followed 100,000 people for 14 years and found that eating regarding 28 grams of whole grain porridge every day can reduce the total death by 5% and the risk of cardiovascular disease death by 9%. However, This doesn’t mean we should switch completely to eating only porridge, as dietary variety is important and you can’t rely solely on one type of food. The Harvard study used multigrain porridge made from whole grains, not white porridge. The multigrain porridge made from whole grains may include oatmeal porridge, brown rice porridge, polenta, quinoa porridge, etc. These ingredients are mixed together. They are all whole grains and have rich nutritional value.
Dr. Huang Xuan pointed out that research shows that oatmeal can help relieve inflammation and oxidative stress in adults with hypercholesterolemia. Brown rice is rich in vitamin B complex, calcium, potassium, iron and dietary fiber, which is beneficial to reducing the risk of cardiovascular disease. Corn is rich in vitamin E and dietary fiber, which can lower bad cholesterol and contribute to cardiovascular health. Quinoa is a high-protein, high-fiber grain that is rich in magnesium, which is beneficial for heart health and reducing the risk of cardiovascular disease.
In addition, Dr. Huang Xuan also listed 6 major precautions, as follows:
1. Don’t just drink porridge for every meal: Porridge may be nutritionally deficient compared to the same volume of rice, and it may not make people feel full. This may lead to malnutrition in the long run.
2. Diabetic patients should pay attention: Diabetic patients tend to feel hungry, and porridge is digested quickly, which can easily increase appetite. And porridge may indeed cause blood sugar to rise rapidly or fluctuate excessively. Therefore, diabetic patients should drink porridge in moderation, one small bowl at a time.
3. People with stomach discomfort should drink less porridge: Although many people believe that porridge can nourish the stomach, in fact, this view is not comprehensive. Drinking porridge does not require chewing, and it cannot stimulate the secretion of saliva to help digestion. It may even cause hypochlorhydria and slow down digestion. If you have stomach discomfort, it is recommended to eat porridge in moderation and not excessive.
4. Avoid overheated porridge: Avoid eating porridge that is too hot to avoid damaging the gastric and esophageal mucosa. The reasonable serving temperature is warm.
5. Eat a balanced diet: To ensure adequate intake of essential amino acids, you should maintain a balanced diet and consume enough vegetables, meat, protein, beans and other other foods.
6. Avoid eating with pickled vegetables: Do not eat porridge with pickled vegetables, because the high salt content in pickled vegetables may cause high blood pressure, damage to the gastric mucosa, increase heart burden and increase the risk of cancer.
Dr. Huang Xuan reminds that moderate consumption of porridge is good for health, but porridge should not be used as the staple food of every meal. If you want to maintain digestion ability, you should eat a variety of foods. If you have special health problems, it is recommended to consult a doctor or nutritionist for advice.
Dr. Huang Xuan reminds that moderate consumption of porridge is good for health, but porridge should not be used as the staple food of every meal.
▲ Dr. Huang Xuan reminds that moderate consumption of porridge is good for health, but porridge should not be used as the staple food of every meal.
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