What is more nutritious with white rice Congee

White rice Congee can be paired with a variety of ingredients to enhance nutritional value, including eggs, lean meat, green leafy vegetables, cereals, beans, nuts and seeds. Reasonable collocation can make up for the deficiency of protein, vitamins and minerals in white rice porridge, and increase the intake of dietary fiber at the same time.

1. Eggs

Eggs are rich in high-quality protein and lecithin, which can increase the biological value of protein when paired with white rice porridge. In the form of boiled eggs or egg flower Congee, more nutrients can be retained. The fat soluble vitamins in the egg yolk help the metabolism of carbohydrates in rice porridge. People with weak digestive function can choose the form of egg custard to reduce gastrointestinal burden.

2. Lean meat

Low fat meats such as chicken breast and lean beef can supplement heme iron and essential amino acids. It is recommended to marinate the minced meat or shredded meat in advance and then add it to Congee to cook it together to make the meat more tender and smooth. Vitamin B group in meat can promote the energy conversion of carbohydrate in rice porridge, which is suitable for postoperative recovery or anemia population.

3. Green leafy vegetables

Spinach, rape and other green leafy vegetables provide vitamin K and folic acid. They are blanched, chopped and added to Congee. Vitamin C in vegetables can promote the absorption of iron in rice porridge, and dietary fiber can slow down the rise of blood sugar. Please note that vegetables should not be cooked for too long to avoid nutrient loss.

4. Miscellaneous cereals and beans

Miscellaneous cereals such as red beans and oats can make up for the lack of B vitamins and lysine in white rice porridge. It can increase the viscosity and satiety of Congee after soaking in advance and cooking with rice. The phytochemicals in miscellaneous grains have antioxidant effects and are suitable for consumption by people with high blood sugar, high blood sugar, and high blood sugar.

5. Nut seeds

Sesame, walnut and other nut seeds are rich in unsaturated fatty acids and vitamin E. It is recommended to sprinkle them on Congee noodles after crushing. The magnesium element in nuts helps with carbohydrate metabolism, but the amount should be controlled to avoid excessive calorie intake. breastfeeding mothers and children can choose flaxseed powder to supplement alpha linolenic acid.

It is recommended to adjust the matching scheme according to the individual constitution, and increase the crude fiber ingredients step by step for gastrointestinal sensitive patients. diabetes patients need to control the total carbohydrate intake. Different age groups can focus on different nutrients, such as strengthening the combination of protein and calcium in children, and emphasizing easy digestion and trace element supplementation in the elderly. When cooking, pay attention to the order of adding ingredients. Prepare meat in advance and add vegetables before serving to preserve nutrients to the greatest extent possible. Long term single consumption of white rice Congee may lead to nutritional imbalance. It is recommended to rotate 3-5 combinations every week.