Food, as its name implies, is delicious food, including delicacies and street snacks. In fact, food is neither noble nor cheap, as long as it is what you like, you can call it food. The following is the nutritional value and efficacy of whole grains that I help you sort out for your reference, hoping to help friends in need.

what is whole grains?

Generally speaking, coarse cereals refer to rice, wheat, soybeans, corn and potatoes, while grains other than rice and flour are customarily referred to as coarse cereals, so coarse cereals also refer to food crops. Therefore, it is generally believed that grain is a general term for food crops. In ancient times, it generally refers to: millet, beans, hemp, wheat and rice; Grain is a general word, which refers to crops or agricultural products. Can be extended to foods and drinks containing cereals or native crops as raw materials.

The whole grains not only serve as staple food and food, but also have many benefits to human body. In the pyramid food structure map of China residents' dietary structure, bread, cereal, rice and pasta account for 5%~6% of the food. Nutrients in whole grains are very rich, among which cellulose and minerals are several times that of ordinary white rice, and vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin E and trace elements such as calcium, potassium, iron and zinc are rich treasures. Whole grains are the main source of dietary fiber, and many whole grains contain a lot of unsaturated fatty acids which can reduce cholesterol and prevent cardiovascular diseases, so they can provide almost most nutrients necessary for human body, which can be said to be the most nutritious food group.

what are the whole grains?

1. Rice

Rice is a basic food for supplementing nutrients. Besides carbohydrates, it also contains protein, fat, vitamins and 11 kinds of minerals. protein in rice is mainly protamine, and its amino acid composition is relatively complete, which is easy for human body to digest and absorb. It can provide more comprehensive nutrition for the human body and is known as the "head of the five grains".

2. Corn

Corn, also known as corn, bonzi and corn, has high nutritional value and medical care value, and contains many nutritional and health care substances such as fat, lecithin, cereal alcohol, vitamin E, carotene, vitamin B1 and vitamin b2, and more than 5% of its fat is linoleic acid. It is a health care product in coarse grains and is known as "golden grain". Moreover, the vitamin content in corn is very high, which is 5 ~ 1 times that of rice and wheat. High-nutrient substances such as riboflavin contained in corn are very beneficial to human body.

3. Wheat

Wheat is the staple food of people in northern China, with high nutritional value. Its main components are carbohydrates, protein, amino acids (gluten) and B vitamins. The carbohydrates in wheat account for about 75% and protein accounts for about 1%, which is an important source of calories and plant protein.

4. Millet

Millet, also known as millet, was called millet valley in ancient times and also called Liang, which was one of the "five grains" in ancient China and one of the favorite staple foods of northern China. Millet is rich in fat, 7.8 times that of rice, and mainly unsaturated fatty acids; It contains a lot of vitamin E, which is 4.8 times that of rice. The content of tengshi fiber is high, which is 2 ~ 7 times that of rice; It contains high potassium and low sodium, and the ratio of potassium to sodium is 9: 1 for rice and 66: 1 for millet. The iron content is high, which is twice that of rice, and the phosphorus content is also high, which is 2.3 times that of rice.

5. Buckwheat

Buckwheat is also called triangle wheat, black wheat and buckwheat, and its protein is rich in lysine, trace elements such as iron, manganese and zinc, and its dietary fiber is 1 times that of ordinary refined rice. Buckwheat contains more than 7% carbohydrates, 1.8% ~ 11.5% protein, 2.5% ~ 3% fat, 1.3% vitamins, and more than 1 kinds of minerals such as calcium, phosphorus, iron and potassium. Its nutritional content is higher than that of rice and flour, so it is a good popular food.

6. Oats

Oats are naked oats, commonly known as Youmai and Yumai, which are low-sugar, high-protein, high-fat and high-energy foods. All kinds of nutrients are of high quality, and the content of protein in high-quality oats is 15.6%, which is rich in 8 kinds of amino acids, fat, iron, zinc and so on. Oats are extremely rich in linoleic acid, accounting for 35% ~ 52% of all unsaturated fatty acids. Rich in calcium and vitamins, the content of B vitamins ranks first among all kinds of cereals, especially vitamin b1. Moreover, oat is the only crop that contains saponin (the main component of ginseng), which can regulate the gastrointestinal function of human body and lower cholesterol. In addition, oats are rich in two important dietary fibers: soluble fiber and insoluble fiber.

There are so many whole grains, how to eat correctly is the key.

1. Whole grain porridge

Material: a small handful of black rice, a small handful of rice, a small handful of brown rice, a small handful of oat rice, a small handful of sorghum rice, a small handful of millet, a moderate amount of black beans, a moderate amount of red beans, a moderate amount of eagle mouth teasing, 4 pieces of yam, and a purple yam

Practice:

1. Ask all the materials to be washed the night before and then soaked <

Second, purple rice blood-enriching porridge

Material: appropriate amount of rock sugar, 15g of purple rice and 75g of dried longan

Practice:

1. Wash purple rice, soak it in cold water for 1 hour and then drain it for later use;

2. Put the purple rice into the porridge pot, add water to boil, then cook for 4 minutes on medium heat, add dried longan and continue cooking for 2 minutes, and finally add rock sugar to taste.

Third, blood glutinous rice and black rice porridge

Materials: blood glutinous rice, black rice and rock sugar

Practice:

1. Blood glutinous rice and black rice are mixed together, and the blood glutinous rice is more than black rice, and it is soaked in cold water for at least 15 minutes;

2. Pour out the water, soak it in cold water for 1 minutes, then pour it out, soak it in cold water for 1 minutes, then put it directly into the pot, add a proper amount of crystal sugar, cook it with low fire, and the rice will swell and saccharify it into porridge.

Health contraindications of whole grains

Whole grains also have five kinds of medicinal properties that people should avoid:

Wheat: contains calcium, phosphorus, iron, amylase and maltase which help digestion, and is also rich in vitamin E, which is an essential nutrient for protecting the normal functions of human blood, heart and nerves. In addition, eating wheat often can also enhance memory, nourish the heart and soothe the nerves.

millet: sweet and slightly cold in nature, with the functions of invigorating spleen, removing dampness and calming the nerves.

Corn is recognized as the "golden crop" in the world. Cellulose is 4-1 times higher than polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Corn can also absorb a part of glucose in human body, which can relieve diabetes.

soybean: sweet and flat in nature, it has the effects of invigorating the spleen, widening the middle energizer, moistening dryness and eliminating water, and can be used as an auxiliary treatment for malnutrition, diarrhea, abdominal distension, pregnancy poisoning, sores, pain and swelling, traumatic bleeding, etc.

mung bean: sweet and cold, with diuretic and detumescence, neutralizing and detoxifying, cooling and quenching thirst.

cowpea: it is sweet in nature and has the effects of invigorating spleen, promoting diuresis, clearing away heat, detoxicating, stopping bleeding and quenching thirst. Chinese medicine uses cowpea as a dietotherapy product for nephropathy, which can replenish five internal organs, replenish qi, regulate middle energizer and recuperate meridians.

naked oats: protein is 1.6-2.2 times higher than rice and flour, and its fat is 2-2.5 times more. Moreover, naked oats contain more linoleic acid, which is easy to be absorbed by human body and has the function of lowering cholesterol in human blood. Naked oats contain less sugar and are ideal food for diabetic patients.

Buckwheat: Buckwheat contains "chlorophyll" and "rutin" which other grains do not have, and its vitamin Bl and vitamin B2 are twice as much as those of wheat, and niacin is three to four times more. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes, and buckwheat can also be used for external use to treat toxic sores and swelling.

Barley: It is slippery, so it is often eaten with japonica rice. It can also be made into flour cakes for eating: it can also be boiled with tea or brewed with beer. The starch content of barley is slightly lower than that of rice and wheat, while the substances such as protein, calcium and B vitamins are much higher than that of rice, which has the effect of invigorating spleen and appetizing. Malt is sweet and warm to the stomach, and can help digestion, relieve qi and restore milk. Because of its cool nature, people with deficiency and cold should eat less or not.

these five kinds of people should not eat more miscellaneous grains

1. People with digestive problems

People with digestive problems (such as gastric ulcer and duodenal ulcer) are not suitable for eating miscellaneous grains, because these ingredients are rough and physically rub against the gastrointestinal tract, which will cause wound pain. People who are prone to flatulence are uncomfortable after eating too much.

Reminder: People with gastrointestinal diseases should not eat too much buckwheat, because buckwheat is prone to indigestion; Also consider eating soybeans to avoid flatulence.

2. People with anemia and low calcium

The high content of phytic acid and oxalic acid in grains will inhibit calcium, especially the absorption of iron, so people with calcium deficiency and anemia should eat wisely. For example, milk can't be eaten with five-grain rice, so that calcium can't be absorbed.

In addition, the blood matrix iron contained in red meat is not affected by phytic acid, but most elderly people are afraid to eat red meat, and if they blindly eat whole grains for health, it will be very bad. Some people have been unable to improve their anemia because they eat too many whole grains.

The same is true for women. If they have anemia problems and like to eat miscellaneous grains, they must supplement red meat. Half of the meat sources in a day must be red meat.

3. Kidney patients

Kidney patients need to eat refined white rice instead. Because of the high content of protein, potassium and phosphorus in whole grains, it is easy to eat more as a staple food, which is unbearable for patients.

Zhang Wuben, who is in charge of the diet health of patients with chronic kidney disease in the hospital, said that from time to time, when patients are on the verge of kidney dialysis crisis, they go home and quickly abandon white rice and eat whole grains to revive their health. Results After three months' follow-up, blood tests showed that the patient's potassium and phosphorus suddenly soared, and only after careful questioning did he know that the patient had been misled by cleverness.

4. Diabetic people

Diabetic people should control their starch intake, even if they eat whole grains, they should also control the amount.

Although the whole grains are helpful for lowering blood sugar because of their sufficient fiber, medical staff encourage diabetics to eat them. However, once diabetes complicated with nephropathy changes, they can't eat whole grains rice at this time, so many patients are puzzled.

5, gout patients

Gout patients eat more beans, which will lead to an increase in uric acid, and the intake of beans in grains will be minimized.

Brown rice porridge "scrapes" fat

When we go to a restaurant, we occasionally get a kind of rice porridge with a different taste from rice congee at home. Although it is also cooked with rice, it tastes and smells better than rice congee. This is steamed brown rice. The biggest feature of brown rice is that it contains germ, which is high in vitamins and cellulose. Eating it often can reduce fat and cholesterol. Brown rice also contains a lot of zinc, which can improve rough skin.

Brown rice, as its meaning implies, is rough rice, and most rice grains are covered with rice husk. Brown rice can be bought in general supermarkets, and brown or light brown brown brown rice with fragrance is the best. Before cooking steamed brown rice, you should soak brown rice for about 3 minutes, and then cook it like normal rice porridge. Steamed brown rice can stimulate the secretion of gastric juice and contribute to digestion and absorption of nutrients. But diabetics had better not drink this brown rice rice congee directly. Usually, drinking rice congee directly may cause a sudden increase in blood sugar.

Sorghum is suitable for snacks

Red Sorghum once made a generation have a unique feeling for the plateau, but you would never have thought that the most suitable way to eat such a rough food was to make snacks.

Sorghum rice is a little rough when cooked in porridge, but it is much more delicate and nutritious when ground into flour to make snacks. Sorghum rice is most suitable for making a snack called sorghum cake, that is, grinding sorghum rice into powder, adding baking powder, sugar, eggs and appropriate amount of water to make it thick, kneading it into dough, steaming it flat, frying it in an oil pan, and sprinkling sesame seeds.

Sorghum cake is not easy to digest for some people with slightly poor gastrointestinal function. You can try to make some sorghum soup, such as adding a little sorghum when making tremella or corn soup, which can add some richness to the already nutritious soup.

Job's tears are the most nourishing soup

Job's tears are like rice and more like kernels, so they are called job's tears in many places. Now more people like to eat coix seed, because the unique living environment of coix seed makes it less harmful, and it likes to grow in humid areas. In many places, coix seed is planted in mountains or rivers.

A full-bodied job's tears are fresh and sticky, which many people like to eat, but few people know that job's tears have many functions. According to Chinese medicine, coix seed can strengthen bones and muscles, strengthen spleen and stomach, eliminate edema, remove rheumatism and clear lung heat. Coix seed is a very good tonic for women. A large amount of vitamin B1 can make the skin smooth and whiten, and it can also play an anti-uterine cancer role.

Coix seed is slightly cold, so it is not suitable for porridge or eating alone. It is very suitable to cook soup with some foods that can 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. Coix seed is not easy to digest, so try not to eat more, especially for the elderly, children and people with stomach cold and gastritis. When eating Coix seed, you must eat it in moderation and don't eat too much.

eat buckwheat noodles

buckwheat noodles are a kind of gray-black flour, but despite its ugly appearance, it has high nutritional value. There are various ways to eat buckwheat noodles, but people are most used to making noodles with it. The protein of buckwheat is higher than that of rice and flour, especially for children growing up, and it is more suitable for them to eat some buckwheat noodles. The lysine and arginine in it will surprise parents at their children's growth speed and intelligence, but when parents make buckwheat noodles for their children, they also need to pay attention to something.

buckwheat noodles are best mixed with minced meat and cucumber. buckwheat noodles are cold and easy to hurt the stomach, so they must be soaked for a long time until they are soft, taste better and are easier to digest. Cucumber can make buckwheat noodles fresher and less greasy, and minced meat is best made of minced mutton, which warms the stomach and is a good match with buckwheat.

The most suitable people to eat buckwheat are the elderly and children, and occasionally eat buckwheat noodles, which can be used by the elderly to reduce blood fat and blood pressure. Buckwheat is indispensable for children when they grow up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to damage the stomach or make it difficult to digest. You should not eat too much at a time, and the principle of moderation is the best.

Glutinous rice is most suitable for making fermented grains

Glutinous rice can be used for cooking porridge or making glutinous rice balls, but the healthiest and most magical way is to make it into fermented grains. Glutinous rice can help digestion, but also has the effect of calming the nerves, which can alleviate the symptoms of fatigue and dizziness.