After eating so many big fish and meat, sea food and mountain delicacies, do you want to change some light flavored food to try? Do you want to have a bowl of porridge to warm your stomach and smooth? First, four good congee 1, supplemental water Cooking rice, rice and water weight ratio is generally 1: 1.2 ~ 1.5, while the porridge, this ratio can reach 1: 6 ~ 10. Congee in the water is almost as high as 90%, in the dry winter and spring consumption is very suitable. 2, lower calorie Usually, a bowl of congee is a good way to eat. 2, lower calorie Usually, a bowl of rice, can cook 4 bowls of porridge. 100 grams of rice more than 100 kcal, while 100 grams of porridge only 30 kcal. 100 grams of rice is more than 100 kilocalories, while 100 grams of congee is only 30 kilocalories. The same food, cooked into porridge than cooked into the rice volume is much larger, it is also easier to “water satiety”. Therefore, porridge, especially porridge with mixed grains and beans, has a stronger sense of satiety and helps to control the intake of calories. 3, easy to digest, gastrointestinal ease Dilute porridge, the stomach no longer need too much of its grinding, digestion, can be sent directly to the small intestine for absorption. Even if it is mixed grain beans, as long as the cooking is soft enough, it will not bring a great burden to the stomach and intestines. New Year’s festivals eat too much greasy food, you can drink two meals of porridge, let the stomach and intestines easy. 4, so that eating coarse grains is no longer difficult Mixed grains, mixed beans, although nutritious, but if directly when the rice is cooked, it will be relatively hard, difficult to swallow. And after cooking porridge, soft and moist, the degree of deliciousness greatly enhanced, from eating coarse grains is no longer difficult. Second, what people should drink what porridge? Porridge is not simply equivalent to white rice porridge. Although white rice porridge is easy to digest, but the nutritional value is low, will also cause a rapid rise in blood sugar, is not the best choice, diabetic friends need to pay more attention. More recommended: mixed grain and bean porridge. However, millet, brown rice, oats, purple rice, red beans, black beans …… miscellaneous grains and beans are so many types, which should be chosen? 1, weak and indigestible people: put less mixed beans, no more than 1 / 3 of the ingredients, especially soybeans, black beans, mung beans, digestion is more difficult, and easy to produce gas, it is best not to put. If you have diarrhea, you can put more brown rice, rhubarb rice, millet, yam, lotus seeds, they are easy to digest and very little irritation to the intestines. You can add a small amount of white glutinous rice to thicken, love sweet? You can put some red dates. Before cooking, it is best to soak for more than 8 hours. 2, three high patients and weight loss people: put more mixed beans, at least half of the above, such as red beans, mung beans, kidney beans, peas, broad beans, chickpeas, etc., their blood sugar reaction is lower. Do not put glutinous rice, white rice, rhubarb rice, sticky millet and other ingredients that tend to make blood sugar rise quickly. You can add some oats and barley to increase the viscosity, and these ingredients also help control blood sugar. Put in fewer sweet ingredients such as dates and raisins, and don’t add sugar. Soak for a shorter time, do not cook too soft and rotten, there are some chewy words, the sense of satiety will be stronger. 3, easy to acid reflux friends: For easy acid reflux, heartburn GERD patients, porridge may “add to the problem”. It is not recommended to eat too much fluid food, but should eat semi-fluid or solid food, so as not to aggravate the condition. Third, easy to cook a good mixed grain and bean porridge Cooking mixed grain porridge is too much trouble …… difficult to cook, cook for a long time and easy to paste the bottom …… In fact, healthy mixed grain and bean porridge can be convenient and delicious. 1. with the help of tools Electric pressure cooker: directly throw all kinds of ingredients into the pot, add 6 to 8 times the water, then cover the lid, press the “eight treasures congee” or “porridge” button, and then wait for the end of the program, eat! Rice cooker: Use the “congee” function to cook congee, the cooking time will be a little longer because of steam overflow and loss of flavor. Electric Crock-Pot: Simmer on low heat for two to three hours, then keep warm, but the loss of vitamin B1 will increase a little. 2. soak in advance If you don’t have any of these tools, it’s a little tricky to soak the ingredients in advance, for example, grains need to be soaked for 2 to 4 hours, and beans need to be soaked for 8 to 12 hours. For example, grains need to be soaked for 2-4 hours and beans for 8-12 hours. To make it easier, just soak the ingredients in the refrigerator overnight. The reason for the refrigerator is to avoid bacterial overload. Bacteria love these nutrient-rich ingredients. Although cooking kills the bacteria and you don’t have to worry about safety, the freshness and flavor of the ingredients will be compromised. 3. Ingredients should be fresh To cook porridge, the most important thing is good ingredients. The most important ingredient in porridge is good ingredients, especially grains, which can bring natural flavor to the porridge. Various kinds of grains contain grain germ, it is easy to fat oxidation, unlike white rice and white flour so resistant to put. Even if you have bought it only half a month ago, it may have a “stale” flavor that is not fresh. When buying mixed grains and beans, don’t be greedy. It’s best to buy only half a kilogram to a kilogram at a time, put them in a sealed box and eat them as soon as possible, and buy them again when they are finished.