Don’t eat three kinds of whole grains

Don’t eat three kinds of whole grains. I believe everyone is familiar with whole grains. Eating whole grains has certain benefits for our bodies, but some whole grains are better not to be eaten. I have collected and sorted out relevant information on three types of whole grains that you should not eat for everyone. Let’s find out together. Don’t eat three kinds of whole grains 1

1. Some of the things we often eat in our lives may be “pseudo-whole grains”, which not only fail to provide corresponding nutrients, but are also not conducive to the three highs control may even increase the risk of cardiovascular and cerebrovascular diseases. The bran of wheat husk is rich in dietary fiber, vitamins, protein, retinol, etc., which is very beneficial to health. Therefore, many health and weight loss people will intentionally choose whole wheat bread. However, some whole wheat bread is sold under the guise of fake whole grains at the price of fake whole grains.

2. Some instant oatmeal or fruit oatmeal. There are some fancy oatmeal on the market. In order to meet the taste of consumers, various creamers, saccharin, non-dairy creamer, etc. are added to these products. These products have lost a lot of nutrients during the cooking process. After adding these things, the calories are also reduced. Higher and not good for health. Therefore, before purchasing, we should not only compare the nutritional information table, but also choose relatively complete oatmeal; in addition, the fewer types of additives, the better; the higher the viscosity after cooking, the better.

3. In addition, there are also whole-grain steamed buns. Nowadays, many people like to eat steamed buns, especially those made with whole grains. Experts say that real whole-grain steamed buns not only look different in appearance, but also taste different. Poor, people nowadays generally can’t accept it; the soft and shiny steamed buns sold on the market now actually mainly use refined wheat flour. For example, when corn is processed into cornmeal, the grain germ, seed coat, etc. are removed, and the final form is Corn flour is actually not much different from ordinary flour, and it can no longer be said to be whole grains. They are also fake products sold under the guise of fake coarse grains!

The above are the foods in life that are used as whole grains, but eating too much may be harmful to your health. Eating too much is likely to harm your health, so in your daily life, you must It is better to eat less. Usually, you will feel more at ease if you cook it at home, the nutrition is more comprehensive, and it is more conducive to health. As nutrition education knowledge continues to spread, more and more citizens realize the importance of consuming more cereals, and many citizens will add cereals to their daily diet. Try not to choose cereals that have been ground into powder. Such finely processed cereals will cause the loss of dietary fiber and vitamins.

Coarse grains/coarse grain rice

Ingredients: 1/3 miscellaneous grains; 2/3 rice; appropriate amount of water. Method

1. Black rice: Black rice is the most popular among glutinous rice A precious variety, it is an ideal dietary supplement for patients with diabetes and cardiovascular disease, and is also a tonic with extremely high nutritional value. The black rice should be soaked two hours in advance before going to work. You can directly wash the rice and steam it together with the normal amount of water. 2. Brown rice: Brown rice can help digestion and is easier to digest and absorb than white rice. It can prevent beriberi and eliminate toxins. Brown rice retains the germ, which only accounts for 3% of the rice, but accounts for 70% of the vitamins and minerals it contains, especially vitamin B1. Therefore, it is more suitable for infants, diabetics and people who want to maintain a slim figure. The method is the same as above.

3. Millet: Millet can benefit the kidneys and stomach, remove heat and replenish deficiency, soothe the nerves and strengthen the stomach. Millet is rich in tryptophan, which can be easily absorbed by people. Tryptophan can promote the secretion of 5-hydroxytryptophan and sleep-promoting serotonin. It is a good sleep and stomach food. Millet is easier to cook and can be washed and cooked together with rice.

4. Mung beans: Traditional Chinese medicine believes that mung beans are cool in nature and sweet in taste, and have the effects of clearing away heat and detoxifying, quenching thirst and relieving heat, and are diuretic and moisturizing. When making mung bean rice, I like to boil the mung beans until soft first, then add the washed rice and cook at the same time. Press the cook button or the five-grain rice button.

5. Quinoa: Quinoa is an Internet celebrity in the staple food world, and its status is comparable to that of avocado. Not only that, it has a well-known name and is regarded as the "King of Vegetarian Food" by vegetarian lovers. Quinoa rice also has a very good blood sugar lowering effect. Quinoa is cooked in the same way as millet. When cooking multigrain rice, the multigrain rice should be soaked for more than two hours in advance, such as black rice, brown rice, sorghum, etc.

Red beans, mung beans, these take longer and are best left overnight. You can also boil them first and then steam the rice. Quinoa, millet, and chopped corn can be eaten together with rice without soaking them in advance. Whole grain cakes.

Ingredients: More than 200g of old pumpkin (purple sweet potato, vegetable juice); 400g of glutinous rice flour; 100g of flour; 120g of white sugar; a small amount of water (because the water content cannot be standardized); fillings (pineapple, bean paste, custard) , coconut, peanuts, sesame, white sugar) how to do it as you like

Steam the pumpkin, let it cool, add sugar and beat into juice in a food processor. If you don’t have a mixer, you will have to make the dough with your hands. It should not be too dry, but it should not be too dry. and wet. If the filling is too dry, it will crack. If it is too wet, it will collapse when steamed. If the filling is round and sticky (it must be sticky), press it hard with the stamp. Make sure it is firm. When it is done, boil the water and let it boil. It only takes 15 to 20 minutes to cook. Today, 500 orders are ready. Take them away, roll them into balls, and fry them. You can also make healthy whole-grain sweet potato and corn pancakes

Ingredients: 100 grams of corn flour; 66 grams of steamed sweet potatoes; 10 grams of sugar; yeast 1 gram; appropriate amount of warm water; 44 grams of chopped red dates; 20 grams of chopped raisins. Method: Crush the steamed sweet potatoes into puree, sift the corn flour, and pour in the white sugar. Dissolve the yeast evenly with a small amount of warm water and pour it into the above mixture. Gradually add water and mix into a moist dough. Let it rise in a warm place for 15 minutes. It will be slightly soft when you hold it with your hands. During the fermentation process, soak 20 grams of raisins in water for a while. Drain and chop into cubes after they are slightly soft. Cut 44 grams of red dates into cubes. Mix the fermented dough and dried fruits until evenly mixed. Shape into 6 small cakes. Cover with a damp cloth and let them rest for 15 minutes (you don’t shape them into steamed buns because the small cakes are cuter!). Boil water over high heat and place in a pot over medium heat. Steam for about 15 minutes and it’s ready! Coarse grain system·Blood enrichment·Eight-treasure porridge

Ingredients: appropriate amount of longan; appropriate amount of red dates; appropriate amount of black rice; appropriate amount of barley; appropriate amount of peanuts; appropriate amount of glutinous rice; appropriate amount of red beans; appropriate amount of kidney beans; appropriate amount of tremella; appropriate amount of oats; dried lilies Appropriate amount; how to make appropriate amount of dried lotus seeds

Prepare the required ingredients, wash the appropriate amount of whole grains, add appropriate amount of water to the rice cooker, press the porridge button, make a reservation for the time, and you can drink it hot the next day. It's a whole grain porridge. If you like it sweet, you can add rock sugar. I don't taste it, just plain porridge. The texture of whole grain porridge cooked in a rice cooker will be much softer. It can be paired with boiled eggs, mustard, pickles, mixed cucumbers, dumplings, buns, etc. Don’t eat three kinds of whole grains 2

The disadvantages of eating too much whole grains

Taking people aged 25 to 35 as an example, eating too much "coarse" will affect the human body's function of protein, inorganic The absorption of salt and certain trace elements may even affect the body's reproductive capacity.

1. If you eat too much whole grains, it will affect digestion. Too much fiber can lead to intestinal obstruction, dehydration and other acute symptoms.

2. Overeating whole grains for a long time will also affect absorption and make the human body lack many basic nutrients. The so-called "vegetable food" is a typical manifestation of malnutrition caused by eating too much fiber.

3. For those "special" groups with large nutrient requirements, eating too much whole grains will affect absorption and cause the most obvious harm. These include pregnant and breastfeeding women, as well as adolescents who are still growing and developing.

4. Cellulose can also interfere with drug absorption. It can reduce the effectiveness of some antilipidemic and antipsychotic drugs.

Three types of people should be careful about eating whole grains

1. Children

Children’s digestion and absorption capacity is relatively weak, and eating too much whole grains will cause indigestion. Whole grains can also affect the digestion and absorption of calcium, iron, zinc and other minerals, which is detrimental to children's growth and development.

Children under 3 years old should eat less whole grains. If you want to add some whole grains to your child's diet, you should also "make coarse grains carefully," such as using finely processed cornmeal to make porridge. Do not feed your child cereals more than twice a week, and do not exceed 25 grams each time. The best way to feed your children cereals is to mix the thickness and thickness, such as two-meter porridge made by mixing rice and millet.

2. Adolescents

Adolescents are in the vigorous period of growth and development. Eating too much whole grains for a long time can lead to malnutrition and even affect reproductive capacity. It is recommended to eat whole grains no more than three times a week, and 50 grams each time is appropriate.

3. The elderly

The elderly’s body’s metabolic capacity is reduced, and the regulatory adaptability of the digestive system is also reduced. Eating too much whole grains and other high-fiber foods for a long time will hinder the elderly's protein supplementation, reduce their fat intake, and lead to a lack of trace elements, which will affect bones, organ function, and hematopoietic function.