For most Chinese people, rice is always an indispensable role on the table, whether it is steamed rice or porridge, is a good partner for delicious dishes.
But Japonica rice eat more, but also trigger health problems, three high, obesity and other chronic diseases, and diet too refined, Japonica white flour eat too much. Usually eat staple food with some coarse grains, nutrition is more rich and comprehensive.
Specifically how to choose? How to cook better?
A rice with a bit of it, eat healthy
1, rice + millet, spleen and tranquility
millet cool, into the spleen, known as the spleen of the valley, there is a spleen, stomach, tranquility in addition to the role of distraction ; and the spleen of the spleen and the stomach, in addition to tranquility
the role of the spleen and the stomach.
The most classic two rice is rice and millet, especially for people who often have insomnia and heartburn.
The two rice practices: 3 parts of rice and 1 part of millet can be made into rice.
2, rice + brown rice, laxative
brown rice calcium content is 2 times that of white rice, dietary fiber is 3-4 times that of white rice . The rich dietary fiber can accelerate intestinal peristalsis and prevent constipation.
3, rice + oats, sugar control, intestinal protection
oats is a good coarse grain, which protein, vitamins and minerals are among the highest content. In the world's top 10 health foods, oats are ranked No. 5.
Oats contain a special ingredient not found in other coarse grains: β-glucan. It is a soluble dietary fiber that can promote the proliferation of intestinal probiotics, help the body metabolize bad cholesterol, thus effectively regulating blood lipids and blood sugar. So oats are very suitable for people with high blood sugar and high blood fat.
4, rice + purple potatoes, antioxidant, blood vessel protection
purple potatoes are rich in anthocyanins , its antioxidant capacity is 50 times that of vitamin E, vitamin C, 20 times, can be effective in removing free radicals in the body, balanced metabolism, and slow down the aging.
Anthocyanins also help to restore the elasticity of blood vessels, to a certain extent, with the role of preventing atherosclerosis.
Purple potato porridge practice: rice washed and soaked in water for more than half an hour. Purple potato washed and peeled, cut into small pieces. Put them together in a pot with water and cook until the ingredients are soft and rotten.
5, rice + red beans, swelling, blood
red beans contain a large amount of potassium, dietary fiber, vitamins, and minerals, with swelling and diuretic, laxative, tonic and strong heart effect. Female friends often eat red beans, but also let the skin become more and more good.
Experts remind: long-term only eat a certain kind of coarse grains will cause nutritional imbalance, we will as much as possible a variety of coarse grains with together, different coarse grains rotate to eat, nutrition is more balanced.
(These are coarse grains, it is recommended to match the rotation)
87-year-old national medical master Lu Renhe Lu Lao, often eat a bowl of private longevity congee, which has several coarse grains, on the conditioning of the spleen and stomach, replenishment of qi, clearing the heat and elimination of dampness and so on are helpful.
National Physician's Longevity Porridge
Ingredients 10-15 grams of rice, 10-15 grams of millet, 5 grams of corn ballast, 3-5 peanuts, 3 grams of purple rice, 3 grams of Job's tear grains, 3 grams of mung beans, 3 grams of red beans. (The above is the amount recommended by Lv Lao for one person per day, which can be adjusted according to your own blood sugar level and food quantity.)
Methods All of the above ingredients are washed, boiled in boiling water and cooked until thickened, which takes about 1 hour.
Second, teach you 4 strokes, comfortable to eat coarse grains
Although coarse grains are good, but eat not right if easy to gastrointestinal discomfort, caused by bloating. Experts give you 4 strokes, so you eat coarse grains to eat more healthy and comfortable.
1, Pay attention to the amount of
According to the dietary guidelines, the amount of adult daily staple food 240 grams of 400 grams , which should have a certain amount of coarse grains, according to the age of the incremental reduction in the proportion of coarse grains.
Middle-aged people in good health, coarse grains can account for the total amount of staple food 1/2 ; with age, the elderly to reduce to 1/3 ; 75 years of age elderly people to 1/3 ; 75 years of age elderly people to 1/3 . strong> 1/4 . People with weak stomachs and poor digestion should also reduce accordingly.
When you first start eating roughage, don't add too much at once, you can start with a small amount and gradually increase it, step by step.
2, Soak in advance
Coarse grains before cooking with a little bit of water soak in advance, steam a little longer easier to digest. In particular, it is not easy to digest the beans, can be cleaned after adding the right amount of cold water, put into the freezer soak overnight, so that when steamed better taste, but also not easy to bloat.
3, Eat while hot
Grain should be eaten warm, after the cooler grain straight-chain starch is easy to aging, hard and dry shrinkage, difficult to be hydrolyzed by the enzyme amylase, not good digestion.
4, Original flavor
The taste of coarse grains is poor, and now the popularity of a variety of coarse grains, increase a large number of fat or very fine, which is not conducive to the control of sugar and fat.
It is recommended to buy coarse grains directly from their own cooking, less oil and salt, cooking rice, porridge are very healthy, bad teeth of the elderly can be beaten into soy milk to drink.