Nutrition of whole grains Whole grains are rich in insoluble fiber, which is beneficial to ensure the normal operation of the digestive system. It works with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; increases the residence time of food in the stomach, delays the rate of glucose absorption after meals, and reduces hypertension, diabetes, obesity, and cardiovascular and cerebrovascular diseases. Risk of disease. Medical research also shows that fiber can help fight against various diseases such as gastric cancer, intestinal cancer, breast cancer, and ulcerative colitis. But for whole grains, we should eat more, but we should not eat too much, because eating too much whole grains can also be harmful. Three ways to eat whole grains correctly 1. Drink plenty of water when eating whole grains. The fiber in whole grains needs to be backed by sufficient water to ensure the normal work of the intestines. Generally speaking, if you eat twice as much fiber, you should drink twice as much water. 2. Eat whole grains gradually. A sudden increase or decrease in the intake of whole grains will cause intestinal reactions. For people who usually eat mainly meat, in order to help the intestinal tract adapt, when increasing the intake of whole grains, they should do it step by step and not act too hastily. 3. Eat whole grains with meat and vegetables. When we prepare food every day, in addition to taking into account taste preferences, we should also consider the combination of meat and vegetables to balance the diet. The daily intake of whole grains is 30 to 60 grams, but it should be adjusted appropriately according to personal circumstances. Three Basic Principles for Eating Whole Grains There is no doubt that coarse grains usually taste worse than fine grains, which is one of the main reasons why people avoid coarse grains and seek fine grains. In addition, coarse grains with poor taste also remind many people of the times when they were poor and even hungry, as well as the unpleasant experiences they had in those times. So it’s no surprise that few people actually enjoy eating whole grains. Nutrition and health care are the main motivations for people to choose and pay attention to coarse grains. How to pay attention to cooking methods, improve the taste of whole grains, and make delicious whole grains, so as to not only provide nutrition and health care, but also satisfy your appetite? There are three basic principles: first, eat it with fine grains; second, cook coarse grains carefully; third, buy or make local flavor foods to eat. Eat millet and fine grains together. Eat with fine grains. ①Ermi porridge, put millet and rice together to cook porridge. ② Millet and mung bean porridge, put millet and mung beans together to cook porridge, you can add a small amount of peanuts. ③ Laba porridge. The ingredients of Laba porridge vary slightly depending on the region and taste. In modern times, pearl rice, barley rice, wheat kernel, black rice are often added, and some also add ginkgo, lily, lotus seed, longan, mung bean, pinto bean, etc., and candied food. The method of making Laba porridge is relatively simple. ④Millet brown sugar porridge. ⑤ Millet flour steamed buns. Make coarse grains carefully: ① millet pancakes ② millet flour steamed buns. Millet flour, soybean flour and a small amount of eggs or milk powder can make delicious steamed buns. ③For millet and yam porridge, mix millet powder and yam powder to make a paste, add sugar and eat. Local flavor food ① Lujia porridge, one of Yuncheng’s specialties, also known as muddleheaded porridge. ② For Zibo tea soup, soak the millet, take it out and let it dry for a while, grind it into fine powder, add sugar and make it with boiling water. ③ Jinzhong Pearl Porridge, Pearl Porridge is originally an ordinary millet and mung bean porridge among Shouyang folk. ④Tongchuan Snow Candy. ⑤Qufu jujube pancakes. ⑥The Manchu dragon and tiger fight, using rice, millet, and adzuki beans to combine rice. How to eat corn with fine grains ① Corn cake, flour and corn flour can be steamed into cake. ② Mix corn tortillas with appropriate amount of soybean flour to make steamed buns. ③ Corn steamed buns, mixed with flour to make steamed buns. Make coarse grains carefully: ① Corn grits porridge. Corn kernels are difficult to cook, so you can use "corn grits" to cook them into a paste. ② Corn porridge ③ Popped corn ④ Boiled fresh corn ⑤ Cornmeal dumplings, steamed buns, pies Local flavor food ① Corn cakes, corn cakes are made of fresh corn kernels and jam. ②Huaiyin corn and potato porridge, put two kilograms of corn in a simmering pot, add water that covers the corn heads, put it into the pot, surround it with the remaining fire after cooking, and soak it in about three or four hours. It is heated to absorb enough water to become a full state, and then ground into a paste with a water mill. ③ Filter the salty porridge. ④ Yunnan Baogu Baba, Yunnan commonly calls corn as Baogu. Bao Gu Baba is a snack made from fresh and tender corn every year during the corn ripening season. How to eat buckwheat with fine grains ① Buckwheat cakes, buckwheat noodles and flour are mixed to make cakes. ②Buckwheat noodles, buckwheat noodles and flour are mixed to make noodles. ③Buckwheat steamed buns, buckwheat noodles and flour are mixed to make steamed buns. ④Buckwheat rice. Refined coarse grains into "coarse grains" are becoming the new favorite on people's tables. However, "coarse grains" do not taste as smooth as "refined grains", have poorer sensory properties, and a corresponding decrease in digestion and absorption rate. Therefore, some home cooks face various problems. I am at a loss as to what to do, hoping for guidance from a master. To this end, the reporter interviewed chefs from many Northeastern restaurants in Guangzhou and asked the chefs to design several different types of coarse-grain and fine-grain dishes for cooking women, so that you can enjoy nutrition and deliciousness together. Now, on the shelves of major supermarkets, bags of beautifully packaged "coarse grains" have become a hot spot for people to buy; at the same time, due to the relatively developed food culture in Guangzhou, people are more receptive to coarse grains. Many restaurants also have "coarse grains" signs. Some restaurants from Shandong and Northeast China specialize in "coarse grain recipes", including vegetable roots, sorghum steamed buns, millet porridge, corn and black steamed buns... everything. Snacks Pastoral style sandwich Pastoral style sandwich Ingredients: square bread slices, potato slices, sweet potato slices, pumpkin slices, cabbage leaves, carrot slices.

Method: Blanch potato slices, sweet potato slices, pumpkin slices, cabbage leaves, carrot slices, etc. in water, sandwich them with bread slices, sprinkle with a little salt, and bake them in the microwave. Tips: Add ingredients according to your preferences, just add three or four at a time. If you like spicy food, you can use salt and pepper instead of salt; if it is too vegetarian, you can add sausage or ham slices. Salad Potato and Ham Salad Potato and Ham Salad Ingredients: 100 grams of potatoes, 150 grams of smoked ham, 2 eggs, 30 grams of carrots, 50 grams of cucumber, 30 grams of canned peas. Salad dressing, appropriate amounts of salt, chicken essence, and pepper. Method: 1. Wash the potatoes and carrots, steam them over high heat until cooked, peel and cut into slices; cut the ham into small cubes; wash the eggs, add water to the pot and cook over high heat, take them out, cool them with cold water, peel and cut Cut the eggs into egg slices about the same size as potato slices; wash the cucumber and cut into small slices. 2. Mix potato slices, carrot slices, smoked ham dices, egg slices, cucumber slices, peas and salad dressing, salt, chicken essence and pepper, mix well. Pastes Nutritious cornmeal paste Nutritious cornmeal paste Ingredients: cornmeal, winter melon grains, peanuts, lean meat grains, sweet potato grains, eggs, chopped green onion. Method: Mix cornmeal with cold water (pour water from the center of the bowl) and stir until there are no lumps, then pour it into a pot of boiling water, add winter melon seeds and peanuts (chop the whole peanuts) , lean meat cubes, and sweet potato cubes are put in, sprinkle with salt flowers, cook on low heat for 10 to 15 minutes, then beat a poached egg or break the egg into egg drop, put it in front of the pot and sprinkle a little chopped green onion. Tips: Wash the soybeans and stir-fry them until they are 90% ripe. Pour them into the cooked paste and simmer for a while to enhance the flavor. In addition to the above ingredients, you can also mix and match them freely. Add some potatoes, pumpkins, carrots, pork liver, and pork. waist, etc., but don’t overdo it; you can mix some mustard, pickles, etc. as a side dish.