我國兩千多年前就有喝粥的歷史，早在《周書》當中就有明確的描述，醫學剛開始發展的時候，粥就被當作藥物使用。

In the period of the Yellow Emperor, there is a record that "porridge can not only satisfy the stomach, but also nourish the body".

In the Northern Song Dynasty, the literati Zhang Lei believed that rice porridge was the first secret of daily tonic; There is also the Northern Song Dynasty poet Su Dongpo, who believes that people's bodies also need to use rice porridge to recuperate, especially at night. There is also Lu You, a poet who is deeply nourished by rice porridge and lives to the age of eighty-six, praising drinking porridge for health and longevity, "only eating porridge to the gods".

However, in modern times, there are more and more bad claims about porridge, including:

"Porridge is the worst staple food"

"Drinking porridge often not only raises blood sugar, but also makes it easy to gain weight"

"Porridge doesn't nourish the stomach"

These words have made many friends who love porridge worried:難道喝了兩千多年的粥真的毫無好處嗎？

1. Harvard study: people who drink porridge for a long time may live longer

一篇名為《哈佛研究：雜糧可能降低癌症風險》研究報告刊登在《每日電訊報》上面。研究人員在對80萬人研究數據整理發現后，A daily intake of 20g of multigrain porridge can reduce all-cause mortality by up to 0% and cancer mortality by up to 0%.while reducing the risk of death from heart disease.

Previously, the team represented by Dr. Wu Yuhong, the head of public health at Harvard University, also found a relationship between drinking porridge and mortality.

他們團隊花費十四年的時間對10萬人進行了隨訪，以此研究喝粥是否能夠養生，最後發現：Eating close to 9g of kibble grains (a small bowl of the amount) per day can reduce the risk of death by 0% and the risk of heart disease by 0%.。

It should be noted that the porridge here refers to coarse grain porridge. In the view of traditional Chinese medicine, drinking more coarse grains and multigrain porridge can nourish the kidneys and spleen, replenish qi and blood, calm yin and yang, and prolong life.

2. Porridge is the worst staple food, which not only hurts the stomach but also raises blood sugar?

Zhang Wenhong once said at the press conference during the epidemic that "children must eat well for breakfast, prepare eggs and milk, and are not allowed to drink porridge", which caused a lot of controversy, what is the actual situation?

In fact, Zhang Wenhong said that you are not allowed to drink porridge,It refers to the traditional white porridge pickles, white porridge fritters, or simple white porridge。

Because white porridge can only provide more carbohydrates, protein, and dietary fiber are relatively low, especially after cooking, the nutrition of white rice will only be lower. And the digestion speed of white porridge is fast, which is not conducive to blood sugar control. If you drink white porridge for a long time, it may indeed bring some bad effects, such as the following adverse effects:

1. Stomach injury and aggravation of stomach problems

People with high gastric acid secretion and reflux esophagitis can not only promote the secretion of gastric acid and lead to gastric acid reflux, but also may aggravate the condition if they consume liquid food such as white porridge for a long time.

2. Elevate blood sugar

Porridge is a loose liquid food that is easy to digest and converted into blood sugar, which can easily lead to blood sugar loss and is not conducive to blood sugar control in diabetic patients. Even in healthy patients, long-term consumption of white porridge can lead to large fluctuations in blood sugar and insulin resistance in the body's cells, which can damage the body in the long run.

As for how to drink porridge, Huang Chen, a dietitian at Xinqiao Hospital of the Army Medical University, gave advice - because the porridge has a high degree of gelatinization, it is easy for the human body to hydrolyze and absorb, and the burden on the stomach and intestines is light.It is more suitable for people with low gastrointestinal function, intestinal infection, and diarrheaThe small part of the alkali contained in the porridge can properly neutralize part of the gastric acid and reduce the digestive burden.

3. Drinking porridge healthily, nutrition is the key

In fact, there are also ways to drink porridge and collocation, only by choosing the collocation you need is more in line with your physical health.

Don't drink porridge with a single pairing, you can pair it with some vegetables (cold spinach, boiled kale), foods containing high-quality protein (milk, vegetarian mix, boiled shrimp), and some fruits to supplement fibrin and vitamins. Different groups of people have different matching suggestions:

People with indigestion: It is recommended to use less or no indigestible beans such as soybeans, mung beans, and black beans, which are easy to produce gas, and can be cooked softer when cooking porridge with other beans. If you have severe flatulence, diarrhea or loose stools, it is recommended to use easy-to-digest ingredients such as brown rice, rhubarb rice, millet, yam, sticky sorghum, etc.;

Diabetics: It is recommended to use more than half of the mixed beans such as kidney beans, peas, and broad beans as raw materials, and try not to add glutinous rice, rhubarb rice and other ingredients that are easy to raise blood sugar, and it is best not to add sugar.

Drinking porridge is also a science, drinking porridge is not just cooking some white rice porridge to drink, drinking porridge to drink porridge suitable for your own physical state, in order to better provide nutrition to the body, and moisturize the body.

參考資料:

[13] "[Increase Knowledge] Can I live a long life by drinking porridge? Harvard University tells you with 0 years of research. CCTV.0-0-0

[04] "White porridge nourishes the stomach? Be careful, the more you drink, the more it hurts! I was deceived for many years. Popular Science China.0-0-0

[12] "The colder it is, the more you have to make up, and a bowl of multigrain porridge boils out 0 health effects". Life Times 0-0-0

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