The skinny old man is a big hit! Young people today give up takeout and fall in love with "white people's food"...

Recently, the whole network has been learning to make the British old man's " dry rice " .

The cause was that a Northeastern woman shared on a social media platform the whole process of her British husband making "lunch":

In the morning, I cut two slices of dry bread and spread some dry butter on them. The whole process not only looks like putting putty on the wall, but also sounds like it.

Next, place two slices of fish on the russet bread, add a handful of arugula, and arrange the dish delicately.

In this way, a "refined" English lunch is ready.

The whole process is full of ritual sense, with color, aroma and taste... It is very impressive. Netizens said, "If you take a bite of this thing without drinking water, your neck will stretch two miles," "It's just a small thing, I finished it leaning against the refrigerator," and "After a meal, I owe 200 calories."

However, despite the dislike of netizens, many people have followed suit and tried it. However, the results are quite different. Some people were pleasantly surprised and said, "I lost 6 pounds after eating dry rice for a week. It's really great." Others were miserable and said, "After eating dry rice, I feel like my life is over."

No, with such polarized comments, can we follow the trend of Ganbafan? First of all, the answer is: Yes, but we must eat enough calories and a balanced diet.

Why is it you again, " white fan "!

Although dry rice looks new, it is actually a more refined version of "white rice".

Some time ago, someone was surprised to see the lunch of a foreign colleague, so he posted it online. Unexpectedly, more and more people began to follow suit and make their own meals according to the same idea. Later, "white people's meal" evolved into a popular online term to describe a simple and fast way of eating based on European and American eating habits.

1

The ultimate simplicity is the soul of " white rice "

"White man's meal", also known as "vital sign maintenance meal", is characterized by being cold, vegetarian and small. Its essence is to combine carbon water, protein and dietary fiber in the simplest form. For example, a whole boiled potato + a few raw cucumbers + boiled eggs is a standard meal.

Potatoes can be replaced with a whole corn, a sweet potato or a few slices of whole wheat bread, cucumbers can be replaced with lettuce, broccoli, carrots, celery, tomatoes or even bell peppers. The dishes can be boiled or eaten raw. Boiled eggs can also be replaced with chicken, fish, beef, etc. The simpler the method, the better - boiled, pan-fried, or air-fried.

This kind of "white rice" that requires the use of a kitchen knife and a stove is already considered grand. Going a step further, "white rice" does not even require cooking , the combination is enough - put bread slices + vegetables that can be eaten raw + canned meat together, and microwave it before eating, and it is considered cooked.

"White people's food" is not only simple to cook, but it doesn't even require tableware to eat , such as the most common sandwich.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

If Chinese food is the processing of ingredients, using complex cooking processes to stimulate wonderful chemical reactions, then "white people's rice" is just piling up various nutrients together.

2

The perfect lunch for workers

However, although "white people's rice" is simple, it is a blessing for contemporary workers and is simply a heaven-chosen lunch.

First of all, the extremely simple preparation process of "white rice" is a lifesaver for modern workers who are tired after a day's work. When you go home at night, you can prepare a meal without turning on the stove or washing the pot.

Moreover, "white people's meals" are very cost-effective. Compared with takeout meals, which are expensive, heavy in oil and salt, and are likely to be pre-prepared, making your own meals at least guarantees that the ingredients are natural, fresh, and clean, and the price is only a fraction of that of takeout meals, which is very friendly to the wallets of working people.

If it is properly matched, "white rice" is also quite nutritious . Foods such as boiled eggs and boiled chicken breasts provide protein; fresh or boiled vegetables provide rich vitamins and dietary fiber; bread slices, boiled potatoes, and boiled sweet potatoes can serve as staple foods. If you are a little more extravagant and add some cheese slices, they can also provide high-quality milk fat.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

In addition, the small amount and low carbohydrate content of "white people's rice" can also avoid the problem of feeling sleepy after eating .

When traditional refined carbohydrates such as rice and noodles are used as lunch staples, it will cause the body's blood sugar to rise rapidly, and the body will secrete a large amount of insulin to lower blood sugar. Insulin will make it easier for tryptophan to enter the brain and be synthesized and converted into serotonin, which will further synthesize melatonin, which makes us sleepy.

In short, high GI rice and flour foods will cause the body's blood sugar to rise rapidly, which in turn will lead to an increase in the level of melatonin, which regulates sleep, commonly known as "carb coma." If you add the large amount of fat intake brought about by some high-oil cooking methods, it will also promote the secretion of cholecystokinin, which will further aggravate our sleepiness and fatigue.

White people's rice is not only small in quantity, but also low in carbohydrates and fats, and mainly consists of protein and vegetables, which can keep the brain sharp and awake. No wonder many people lament that they no longer feel sleepy during the day after eating white people's rice.

When eating "white people's food", you rarely eat too much, and at most you will be 70% to 80% full. Many studies have shown that maintaining a calorie-restricted diet not only helps us lose weight, but is also good for health.

A study published in the journal Cell Metabolism found that sticking to an 80% full diet not only helps with weight loss, but also delays aging and even reduces the risk of Alzheimer's disease, Parkinson's disease, diabetes and other diseases. There are many similar studies, such as a study published in Nature Aging that found that participants who restricted their calorie intake to 85% aged 3% slower than those who ate a normal diet.

It is convenient, saves money, and keeps you energetic and slim. So it seems that eating some "white people's food" every day is not a bad idea? But wait! There are also some rules for eating "white people's food".

“White people’s rice” is edible

However, please note these

1

The heat should meet the standard

The most common problem when eating "white people's food" is eating too little.

According to the Chinese Dietary Guidelines, men aged 19 to 49 should consume 2,250 calories per day when doing light physical activity, while women should consume 1,800 calories. Even if we follow the principle of evenly distributing the calories across three meals, the calorie intake for each meal should be 750 calories for men and 600 calories for women.

But most people's homemade "white rice" does not meet this standard at all. The "white rice" shared by everyone on social media basically does not meet the calorie standard. For example, this "top white rice combination" that is widely circulated on social media is very exaggerated, with celery dipped in cream cheese, which is obviously far from enough calories.

Image source: A social media

2

Eat a variety of foods

Eating this kind of "white food" for a long time often results in insufficient variety in food intake.

In fact, there are not that many ingredients that can be compatible with the minimalist cooking method of "white rice". If you want to be cost-effective, you will screen out a large number of them (such as the favorite of British old men - avocado). In the end, you only eat broccoli, celery, lettuce and other old things. As for the source of protein, it is generally eggs, chicken breasts and the like.

According to the recommendations of the Chinese Dietary Guidelines, we should consume an average of more than 12 kinds of food per day and more than 25 kinds of food per week to be considered a reasonable combination.

Obviously, most people's homemade "white rice" does not meet this standard. Rather than calling it "white rice", it is more appropriate to call it fooling around. Although this can indeed fool people through meal after meal, in the long run, unbalanced nutrition will bring many problems.

Although a large number of studies have confirmed that calorie restriction is good for health, the basis of these studies is nutritional balance, and the premise is to reduce calories without causing malnutrition. However, the "white meal" that many people are eating now, which is too small in quantity and too few in variety, is no longer a calorie restriction. In the long run, it will have a bad effect on the body.

In general, if the "white rice" you eat can meet your daily nutritional needs and have a fine nutritional balance, then it is fine to eat it. However, if you simply simplify the "white rice" into a small amount of less nutrition for the sake of saving trouble and laziness, then it is not recommended.

If you eat such "foolish meals" for a long time, the side effects include but are not limited to: irritability, anxiety, and irritability. In addition, if you do not consume enough carbohydrates for a long time, you may enter a vicious cycle of binge eating and dieting !

Planning and production

Author: Science Popularization Team of Xinshi Science Popularization Studio

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Planning丨Yinuo

Editor: Yinuo

Proofread by Xu Lailinlin