1, the benefits of women eating coarse grains
1, eating coarse grains can protect teeth.
Coarse grains can make people chew more, and chewing slowly plays an important role in promoting jaw development and preventing dental diseases. Chewing can reduce the incidence of dental caries. The chewing surface of teeth is not a smooth plane, but uneven, with many cracks, which makes it difficult to keep clean. The friction during chewing can make the tooth surface be washed by saliva, enhance the self-cleaning function of the tooth surface and reduce the occurrence of dental caries.
2. Eating coarse grains can increase nutrition supply.
Under the same weight and energy, whole grains can provide vitamins B 1, B2, potassium, magnesium and other minerals equivalent to more than 3 times of white rice. For example, compared with whole wheat, the content of vitamin B 1 in refined white flour is only a quarter of that in whole wheat. Therefore, eating coarse grains (whole grains) can make people get more nutrition on the premise of eating enough. People with a bad stomach should never refuse to eat coarse grains because of their "rough" appearance. As long as they choose good varieties, they will not increase the burden on the digestive system, but can help absorb more nutrients.
Eating coarse grains can reduce the risk of intestinal cancer.
As we all know, there is a lot of cellulose in whole grains and a lot of total dietary fiber. At the same weight, it can provide more dietary fiber and resistant starch, which not only helps to clear the bowels and relieve constipation, but also promotes the proliferation of beneficial bacteria in the large intestine, improves the intestinal microecological environment and helps to reduce the risk of intestinal cancer.
Eating coarse grains can prevent stroke.
Coarse grains can also prevent stroke. According to the Journal of Internal Medicine, a 12-year study in the United States shows that eating a lot of whole grain foods can significantly reduce the risk of stroke. 1984 to 1996, Harvard University conducted a health survey on more than 70,000 nurses aged 38 to 63. These nurses did not suffer from diabetes, coronary heart disease, stroke or other cardiovascular diseases before the survey. The results show that compared with women who eat less than half a slice of whole wheat bread or the same amount of whole wheat food every day, women who eat more coarse grains are 30%-40% less likely to have ischemic stroke. Even if the daily 1 serving of food is replaced by coarse grains, it will obviously help to reduce the risk of ischemic stroke.
5, eating coarse grains can detoxify
There is a saying that "five grains nourish" in Su Wen of Huangdi Neijing. Although with the continuous improvement of living standards, people pay more and more attention to health, while buying various nutrients ignores the whole grains that must be eaten every day, and whole grains are one of our real health medicines.
Grain contains a lot of plant fiber, which is a kind of indigestible fiber, including cellulose, hemicellulose, lignin and other substances. If there is a lack of plant fiber in food, the residue will be reduced, which will easily lead to constipation, accompanied by metabolic dysfunction, dull complexion, breath and acne. Plant fiber in whole grains can promote the movement of food residues or toxins in the intestine, promote intestinal peristalsis, make human defecation smooth, strengthen metabolic function, achieve the effect of detoxification, and make its skin shiny. For example, potatoes have the effects of invigorating spleen and benefiting qi, relieving pain and promoting defecation. Boiling mashed potatoes with honey can improve habitual constipation and treat gastric and duodenal ulcers.
6, eating coarse grains can fight dysmenorrhea.
Foreign research shows that female dysmenorrhea is related to the lack of magnesium in the body. Magnesium helps to activate various enzymes in the body, and participates in protein synthesis, muscle contraction and thermoregulation. In addition, magnesium will also affect people's emotions, and the lack of magnesium will also make people's emotions tend to be tense, thus increasing the secretion of stress hormones and leading to an increase in the incidence of dysmenorrhea. Many coarse grains are foods rich in magnesium, such as buckwheat, millet, corn, soybeans and peas. Therefore, experts suggest that patients with dysmenorrhea should not only pay attention to the combination of work and rest, avoid excessive tension and sleep reasonably, but also increase coarse grains or other foods rich in magnesium in their diet to increase the magnesium concentration in human tissues.
Therefore, there are many benefits for women to eat coarse grains, and every woman should choose the appropriate coarse grains to eat according to her specific needs. Some friends think that coarse grains are not good, in fact, because you can't make them, and if you master the fine methods of coarse grains, coarse grains can naturally become delicious.
2. How to feed the baby coarse grains?
Fruit oat soup
Features: rich milk fragrance, fruity fragrance, fresh and sweet taste and balanced nutrition.
Ingredients: oatmeal, apples, melons, raisins, milk.
Exercise:
1. Add appropriate amount of water to oatmeal and cook it;
2. After cooling, add a proper amount of milk, a handful of raisins, peeled diced apples and melon slices, and heat them to about 70℃ on the fire;
3. Put it in a bowl and add a little honey, kiwi fruit, orange petals, etc. according to your baby's preference. A bowl of simple and nutritious fruit oatmeal soup is ready!
Nutrition tips
Oats are rich in linoleic acid and protein, with reasonable essential amino acid composition and high dietary fiber content. With milk and delicious fruit, the content of carbohydrate, protein, fat, vitamins and minerals is more abundant, and it can also help the baby solve the small problem of constipation!
Oil pimple
Features: The pimples in this kind of pasta are soft and smooth, which overcomes the shortage of relatively hard oat flour and is suitable for infants with immature chewing function. The side dishes in the pimple can be adjusted according to the baby's preference. If you add an egg flower, it will taste more delicious!
Ingredients: oat flour, jiaozi flour, eggs, tomatoes (peeled), chopped green onion, dried shrimps, salt, chicken essence, oil and sesame oil.
Exercise:
1. Mix oat flour and jiaozi flour according to the ratio of 2: 1, then beat an egg into the dry flour and stir evenly with chopsticks in the same direction;
2. Add water to the bowl bit by bit, stirring while adding it until it becomes paste, and the consistency is subject to the inability of chopsticks to pick it up;
3. Pour a little oil into the pot, put the chopped green onion into the wok, add the shrimp skin and stir fry, then pour warm water until the pot boils;
4. After the water is boiled, put a big colander above the pot (don't let the colander touch the water);
5. Pour the batter on the colander bit by bit, let the batter leak into the water along the hole of the colander, and stir it in the pot with chopsticks with the other hand to keep the dough from touching the pot;
6. After the pimple is done, add tomatoes, salt and chicken essence to taste, and order a little sesame oil before cooking.
Nutrition tips
The protein content of oat flour is very rich, which is 1.6 ~ 2.2 times that of rice or flour, and the fat is 2 ~ 2.5 times. Linoleic acid content is also very rich, which is beneficial to the development of baby's intelligence and vision. Paired with tomatoes and shrimp skin, it is nutritious, can supplement lycopene and calcium and phosphorus, and help to enhance the resistance of upper respiratory tract in winter and prevent colds.
Milk corn juice
Features: The corn juice tastes sweet, which combines the smoothness of milk and tastes more delicious. The fat in milk and salad oil also contributes to the absorption of fat-soluble vitamins in corn. This corn juice is bright in color and easy to attract the baby's attention; Can be used as an after-dinner drink or dessert!
Ingredients: tender corn, butter (or salad oil), milk or coconut milk, condensed milk.
Exercise:
1. Wash the tender corn;
2. Put a proper amount of water (not too much), a little butter or salad oil in the pot, and then add tender corn to cook;
3. Cut the cooked corn kernels with a knife, put them into a pulverizer, then pour a little boiled corn water and stir evenly;
4. Pour the corn syrup into a beautiful container. According to the baby's taste, add some milk or coconut milk and add a little condensed milk to taste.
Nutrition tips
Corn is rich in calcium and fatty acids, and its small germ contains 52% unsaturated fatty acids, which is 4 ~ 5 times that of polished rice. Corn is also rich in cellulose, resistant starch and zeaxanthin, which can help your baby improve intestinal function and enhance antioxidant capacity.
Assorted rice
Features: Assorted miscellaneous grains rice tastes sweet and delicious! You'll know if it's delicious or not. It should be noted that there must be enough water when the rice is stuffy, so that the rice is as soft as possible. Mothers can also add sweet potatoes and pumpkins to rice to make bibimbap more colorful!
Raw materials: rice, purple rice (black rice), glutinous rice, millet, red beans, kidney beans, peanuts, walnuts, red dates, candied fruit (such as raisins and dried apples), coconut juice and edible oil.
Exercise:
1. Soak the non-boiling materials such as red beans, kidney beans, peanuts and walnuts in cold water in advance 1 night, or add a little water to the pot to boil, and then stew for a while;
2. Add soaked miscellaneous grains, nuts, rice, purple rice (black rice), glutinous rice, millet, etc. Put in the rice cooker and add some water and coconut milk (you can put more, which will make the rice softer and sweeter);
3. Add jujube, candied fruit or preserved fruit (the type and quantity of candied fruit or preserved fruit can be according to the baby's personal preference), and order 4 ~ drops of cooking oil;
Cover and let the rice cooker cook. After cooking, simmer for a while and you can eat it!
Nutrition tips
With so many miscellaneous grains together, the high nutritional content is self-evident. Rich in carbohydrates, it is the main source of baby energy. The content of water-soluble vitamin B 1 is also high, which can increase the baby's appetite, promote digestion and maintain the normal function of the nervous system. Dietary fiber, known as the "seventh nutrient" of human body, is also high in content, which is helpful to lower blood sugar, reduce blood fat, lose weight, relax bowels, detoxify and prevent cancer, and enhance disease resistance. In short, it is a delicious and nutritious staple food.