Nowadays, people pay great attention to the dietary structure, and coarse grains have become a good food for health. However, the scientific way of eating whole grains is very important, and if it is ignored, it is not good for health.
1.The varieties of coarse grains should not be too single
Eating millet, corn and sweet potatoes as usual will affect the nutritional balance. Mix as many ingredients as possible. For example, corn, millet, and soybeans are mixed in a ratio of 1:1:2, which can make the protein play a complementary role and have higher nutritional value.
2.Coarse grains need to be used in an appropriate amount, and the thickness and thickness should be appropriate
Although coarse grains are good, they should be moderate, and it is recommended that the daily amount account for about 1 3 of the staple food, and too much will increase the burden on the stomach and intestines. In addition, it is necessary to pay attention to the combination of thickness and thickness. For example, when steaming rice, add millet, brown rice, mung beans or red beans;Add a little oats when cooking white rice porridge;When grinding soy milk, add a little purple rice, etc. It also tastes better this way. Secondly, the best partner for whole grains is meat and eggs, not just vegetarian dishes.
3.The elderly and children should eat coarse grains carefully
For the elderly and children, due to weak digestion and absorption, eating too much whole grains will not only increase the burden on the gastrointestinal tract, but also hinder the absorption and utilization of other nutrients. Therefore, in addition to choosing easily digestible coarse grains such as millet and rhubarb rice, cooking methods can also be improved to improve the absorption rate, such as boiling porridge into a paste and grinding coarse grains into flour.
4.It is advisable to drink plenty of water after using coarse grains
Whole grains contain more dietary fiber, and sufficient water is required to make the gastrointestinal tract digest normally. Therefore, if you eat mixed bean rice, corn nest head, etc., you should drink more water appropriately.
Here are a few healthy porridges that are suitable for winter. If you're interested, give it a try.
Rice and wheat kernel porridge
Ingredients: 100 grams of rice, 50 grams of millet, 50 grams of fresh wheat kernels.
Method:1Wash the rice and millet, add an appropriate amount of water, and bring to a boil over high heat.
2.Fresh wheat kernels are rubbed repeatedly in clean water to remove the remaining husks, then rinsed, poured into the pot that has already been boiled, and boiled over low heat when the pot is boiled again.
3.When the rice and millet are boiled, the wheat kernels have bloomed, and the soup is viscous, you can turn off the heat.
Health effect: Whole wheat kernels are rich in high-quality vegetable protein, a small amount of fat, a variety of mineral elements and vitamin B, dietary fiber is 5-10 times that of grade flour, and also contains nutrients such as hypotensive peptides, which have the functions of replenishing deficiency, thickening the stomach and strengthening qi.
Lamb bone nourishing porridge
Ingredients: 150 grams of rice, 200 grams of lamb bones, 30 grams of dates (dried).
Method:1Wash the sheep bones (preferably leg bones) and knock them into two sections, add water to the vessel, cook on high heat for 20 minutes, scoop up the sheep bones, remove the sheep bone marrow and put it in the soup.
2.Add rice and dates and boil on high heat for 15 minutes to make porridge.
Health effect: Sheep bone contains calcium phosphate, calcium carbonate, bone collagen and other components. It has the effect of tonifying the kidneys and strengthening the bones, warming and stopping diarrhea. Rice has a high nutritional value and is a basic food for supplementing nutrients. Jujube (dry) contains vitamins A, C, E, P, biotin, carotene, phosphorus, potassium, magnesium and other minerals, folic acid, pantothenic acid, niacin, etc. It has the effect of improving human immunity, preventing and treating osteoporosis and anemia, softening blood vessels, and calming the nerves.
Crucian carp glutinous rice porridge
Ingredients: 60 grams of glutinous rice, 1 crucian carp.
Method:1Remove the scales and intestines of the crucian carp and wash it.
2.Glutinous rice washed clean.
3.Add water to the pot and cook until cooked.
Health effect: crucian carp has the effect of strengthening the spleen and dampness, appetizing in harmony, invigorating blood circulation, and warming and lowering qi. It has a good tonic therapeutic effect on spleen and stomach weakness, edema, ulcers, tracheitis, asthma and diabetes. Glutinous rice is a mild tonic, which has the functions of replenishing deficiency, replenishing blood, strengthening the spleen and stomach, and stopping perspiration. It is suitable for nausea, loss of appetite, diarrhea and sweat deficiency, shortness of breath and weakness caused by spleen and stomach deficiency.
Goji berry walnut black rice porridge
Ingredients: 50 grams of black rice, 70 grams of millet, 30 grams of walnuts, 20 wolfberries.
Method:1Wash the millet and black rice, pour it into a casserole, add the walnuts and simmer over high heat.
2.After boiling, turn to low heat and simmer, and stick a chopstick under the lid of the casserole to prevent the pan from overflowing.
3.After boiling, cook for 15-20 minutes, add the washed goji berries, and simmer for another 5 minutes.
4.Remove from heat and add rock sugar to taste. (may or may not be added).
Health effect: soothe the nerves and nourish the brain. Black rice can be dizzy and have a calming effect;Goji berries are beneficial to the eyes and can relieve symptoms such as dizziness.
Ginkgo bean curd porridge
Ingredients: 100 grams of stem rice, 12 grams of ginkgo (dry), 50 grams of yuba, appropriate amount of salt.
Method:1Ginkgo seeds are soaked in warm water for several hours, peeled and cooked in water;Soak the yuba in warm water until soft and cut into 6 cm long pieces.
2.Wash the stalks.
3.Ginkgo seeds, bean curd, and stem rice are boiled together in a pot, and then turn to low heat and simmer for 2 hours, adding salt.
Health Benefits: Ginkgo nuts contain a variety of nutrients, which have the functions of benefiting lung qi, curing cough and asthma, unblocking blood vessels, and improving the brain. Regular consumption of ginkgo seeds can nourish yin, nourish the skin, anti-aging, dilate microvessels, and promote blood circulation. It is a health food suitable for all ages. This porridge has the effect of nourishing the stomach, clearing the lungs and heat, and strengthening the kidney qi.
It is important to remember that white nuts should not be eaten raw and should not be eaten too much.