1. Whole wheat flour
Whole wheat flour is a little dark, with the endosperm, aleurone layer and bran removed, only white endosperm remains the most primitive appearance, and contains more beneficial nutrients such as dietary fiber, minerals, B vitamins, vitamin E and carotenoids. Whole wheat flour is black in color and thick in taste, so it can be added appropriately when making staple food. It is suggested to make fermented foods, such as whole wheat bread, steamed bread, etc. The utilization rate of B vitamins can be improved by fermentation, and cellulose is more easily digested and absorbed by gastrointestinal tract.
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2. Brown rice
Brown rice only takes off the chaff, rejecting the opportunity of massage by the mill, and retains the germ, aleurone layer and some chaff. The B vitamins, vitamin E, minerals and dietary fiber are higher than those of white rice. Especially "tattooed" rice (such as black rice) still retains antioxidant substances. The Japanese advocate eating brown rice, and cooking rice and brown rice according to1:1is very beneficial to health, especially for diabetics. But brown rice is not easy to cook, so it should be soaked for two hours in advance, and cooking in a pressure cooker is the best, easy to cook, soft and rotten and easy to digest.
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3. Oats
The protein, fat and dietary fiber of oats are much higher than those of other grains. The biggest feature that distinguishes oats from other compatriots is that they have β-glucan, which makes them digest slowly and feel full. Besides, I also have the characteristics of low glycemic index and low glycemic load, which is very suitable for diabetic patients. Some studies say that oats can promote sleep. For dinner, oatmeal is used to cook porridge or rice at the ratio of1:4. Mix with oatmeal and flour, add some fruits and chocolate, bake into cookies and snacks, and give them to children as snacks.
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4. Xiaomi
Northerners like to eat millet, which contains more vitamin E, dietary fiber, potassium and iron than rice of the same kind. Millet is also the patron saint of preventing hypertension and iron deficiency anemia. Yellow skin is destined to have a different "connotation" from other grains, which is full of carotene and more vitamin B2. After washing the millet, put it into the pot and add some water. First boil it with high fire and then simmer it slowly with low fire until a layer of rice skin appears on it. Pour out the clear soup on the porridge, add some milk and mix well. After warming, add some honey to drink.
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5. Corn
The content of B vitamins, β -carotene and dietary fiber in corn is higher than that in rice and wheat, and it also contains phytoactive substances beneficial to health such as lutein and zeaxanthin. If you eat corn and even the germ, you can also get essential fatty acids (linoleic acid) and vitamin E, which is good for your health. Corn is a good grain, and fresh corn is also suitable for cooking soup. The corn of fresh corn must be brown and white. If you want to boil corn water, you'd better choose white, which is tender. The boiled water can prevent infection.
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