Have a great knowledge of rice

Parents have many misunderstandings about the children's diet. “More food and less meals” is also one of them. Experts said: Although this method of eating makes children happy, it is not scientific.

The staple foods in China's traditional diet include: cereals, wheat, grains, etc. It mainly contains carbohydrates, proteins, dietary fiber and B vitamins. To this end, we analyze the important features of these components:

1. Carbohydrates:

It is the main source of human energy. For infants and young children, the energy provided is about 50% of the total heat energy. Compared with protein, 1 gram of carbohydrate and 1 gram of protein produce the same amount of heat, all 4 kcal, and carbohydrates in the body metabolize the liver and kidneys much less than proteins, and produce metabolites. Far fewer than protein, from this perspective, as a source of human energy, carbohydrates are better than proteins.

2, cereal foods

In addition to providing thermal energy, it also supplies certain proteins with a protein content of about 7%-10%. Because cereals lack the essential amino acid lysine, they often need to be eaten with lysine-rich legumes or leeks, which can increase the nutritional value of their proteins.

3. In addition to providing heat and protein, cereals are also the main source of vitamin B1.

Vitamin B1 is an essential nutrient for children's growth and development. If it is lacking, it can cause damage to the nervous and cardiovascular systems, and can even cause death. General vitamin B1 is mainly found in the germ and rind of cereals. Excessive milling and unreasonable cooking can cause a large loss. When we consume cereals, we must reduce the loss of vitamin B1.

Therefore, in order to avoid the loss of the above ingredients, parents must pay attention to the following four aspects when making staple foods:

1, coarse grain with

When cereals are processed into milled rice and refined white noodles, vitamin B1 is lost with the skin. Although polished rice and noodles are delicate and delicious, long-term eating will affect health. Therefore, it is necessary to eat whole grains with coarse grains.

2, do not over-washing rice

The purpose of washing rice is to remove the impurities in the rice. Some people like to wash it repeatedly, but washing not only can not remove the impurities in the rice, but also make the outer layer of rice lose more nutrients. With the increase in the number of rice washing, the soaking time and the increase in water temperature, the loss of various nutrients will increase, so it is best to wash the rice with the hand of the impurities in the rice, do not soak for a long time, do not Use hot water for scouring, do not wash it repeatedly, and don't wash rice too often.

3, do not eat rice

Steamed and boiled rice should be used when cooking rice. However, some people like to cook rice, that is, to cook the rice to a half-cooked state, then remove and re-steam, and throw away the remaining rice soup, which will make the B vitamins dissolved in rice soup. A large number of losses, up to 40%. When steamed, roasted, and branded are used to make pasta, there is little loss of various nutrients. When noodles are cooked, some nutrients are dissolved in the soup. If noodles and soup are consumed at the same time, the loss of nutrients can be reduced.

4, do not add alkali when cooking

Vitamin B1 is easily destroyed in an alkaline environment. Adding alkali when cooking porridge or baking can cause a lot of damage to vitamin B1. Therefore, it is best to use yeast instead of baking soda.

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