The six healthiest ways to eat whole grains
“Red Sorghum” once made a generation have a unique feeling for the plateau, but how could you never think that such a rough food is most suitable for snacks.
The new edition of the “Guide to Chinese Residents’ Expectations” particularly highlights the nature of eating cereals for human health. As a supplement to the pagoda’s base, grains are the best basic food and the cheapest source of energy.
Adults consume 250-400 grams of cereals per day, which helps prevent the occurrence of related chronic diseases.
For the various grains and cereals, they all have their own best eating methods, so as to make the most of the nutritional effects.
▲ When eating, I can occasionally eat a kind of rice porridge that has a different taste from the white porridge at home. Although it is also cooked with rice, the taste and smell are better than white porridge. This is flour rice porridge.
The biggest feature of micron rice is that it contains germ, which contains high levels of vitamins and cellulose. Regular consumption can reduce the effect of reduction and prevention, and rice also contains a lot of zinc, which can improve the rough skin.
The term “rough rice” means “rough rice”, and most rice grains are also covered with rice husk.
Brown rice can be bought in general supermarkets, the appearance is complete, the color is yellow-brown or light brown, and the powdered rice with the best fragrance is best.
Before making flour rice porridge, soak the flour rice for about 30 minutes, and then cook just like normal rice porridge.
Crude rice porridge can stimulate the secretion of gastric juice and help digestion and absorption of nutrients.
However, it is best not to drink this kind of flour rice congee directly for diabetics. Under normal circumstances, drinking congee directly may cause a sudden increase in blood sugar.
▲ Sorghum is suitable for dim sum “Red Sorghum” once made a generation have a unique feeling for the plateau, but how could you never think of such a rough food, the best way to eat it is to make dim sum.
Sorghum rice is slightly rougher for cooking porridge and cooking, but when it is ground into flour and flour dessert, it is more delicate and nutritious.
Sorghum rice is most suitable for a kind of dim sum called sorghum tincture. After grinding the sorghum rice into powder, add baking powder, sugar, eggs and an appropriate amount of water to make it thick. Knead the dough.Fry slightly and sprinkle with sesame seeds.
Sorghum tincture is not digestible for some people with slightly poor gastrointestinal function. You can try to make some sorghum tincture. Some kind of sorghum tincture can be used to make Tremella tincture or corn tincture.The soup adds some plump texture.
▲ The most nutritious soup made from barley rice. Barley rice is more like kernels than rice, so there are many places to call it barley kernels.
Now more people like to eat barley, because the unique living environment of barley makes it a nuisance. It likes to grow in wet areas. Many places barley are planted in mountains or small rivers.
The full-bodied barley is fresh and sticky. Many people like to eat it, but few people know that barley has a lot of effects.
According to Chinese medicine, barley can strengthen bones and muscles, strengthen the spleen and stomach, eliminate edema, remove rheumatism, and clear lung heat.
Barley is a very good tonic for women. A large amount of vitamin B1 can make the skin smooth and white, and can withstand the effects of anti-uterine cancer.
Barley is slightly cold, so it is not suitable for porridge or single meal.
It is very suitable to cook soup with some foods that can shrink and warm up. You can stew chicken legs, tomatoes and barley together, which is not only easy to digest, but also has a very good nourishing effect.
Indica rice is not easy to digest, so try not to eat more, especially the elderly and children and people with cold stomach and gastritis. When eating indica rice, be sure to eat it in moderation and do not eat more.
▲ Buckwheat noodle soba noodles with long body is a kind of dark flour, but don’t look at its appearance and its nutritional value is very high.
Buckwheat noodles can be eaten in a variety of ways, but most people are used to making noodles.
Buckwheat has higher protein than rice and flour. Especially children growing up are more suitable to eat some soba noodles. The lysine and arginine in it will make parents and children grow faster and smarter.But when parents make barcodes for soba noodles for children, they also need some alternatives.
The best match for buckwheat noodles is to use minced meat and cucumber to cool together. Buckwheat noodles are cold and easy to hurt the stomach, so you must soak them for a long time when you make them, until they are soft, taste better, and easier to digest.
Cucumber can make buckwheat noodles more refreshing and not greasy, and minced meat is best to use mutton, which warms the stomach and is a good match with buckwheat.
The most suitable food for buckwheat is the elderly and children. Occasionally eat buckwheat noodles, and the elderly can use to reduce blood fat and lower blood pressure.
During the growth period of children, buckwheat is indispensable. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner. They can easily damage the stomach or cannot be easily digested. You can eat too much at a time.
▲ Glutinous rice is most suitable for making glutinous rice. Glutinous rice can be used to make porridge or dumplings, but the healthiest and most magical method is to make glutinous rice wine.
Glutinous rice can help digestion, and also has a soothing effect. It can relieve the symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after changing the brewing of glutinous rice wine, and it is more convenient to eat, not limited by the amount used.
We can mix glutinous rice, barley rice, lotus seed meal, yam meal, barley rice, poria meal, and koji koji together. Put the mixed ingredients into a porcelain pot, add the right amount of water, and steam in the cage drawer for 1 hour.Take out and let cool, mix in the wine brewing koji, put the pot in the environment of about 25 ℃, about 36-48 hours, the raw material is fermented into wine.
If you like sweetness, you can add some rock sugar, and glutinous rice wine can be taken at noon and evening, which not only helps digestion, but also calms and soothe the nerves, and also makes the stomach feel very comfortable.
In addition, barley is good for spleen and dampness, lotus seeds and yam can nourish the spleen and kidney, and Poria is used to invigorate qi.
The novel glutinous rice wine is really the most nutritious and healthy match.
▲ Oat and Babao Rice Slimming Oats are usually used by people to soak in milk. In fact, occasionally making oat and rice with oats can make beauty and beauty, and delay aging. Oats contain a variety of enzymes, which can not only inhibit the formation of age spotsAnd, it can delay the aging of human cells, and is the best health food for middle-aged and elderly patients with cardiovascular and cerebrovascular diseases.
More importantly, oat-rich soluble fiber can replace bile acid in vitro, reduce the cholesterol content in the blood, and reduce the intake of high trace foods. Because soluble fiber absorbs a large amount of water, it has a strong satiety. It is often eaten and lose weight.The effect of weight loss is particularly good. Oat Babao rice is soaked in water for one hour, then oat, black glutinous rice, long glutinous rice, coarse rice, white rice, soybeans, soybeans, lotus seeds, barley, red beans, etc., and then cooked.
Babaofan has more abundant foods to supplement fiber and glucose, which is suitable for the staple food.