Whole grains are a very nutritious food, including wheat, barley, black rice, glutinous rice, red beans, peanuts and so on. This combination provides a variety of vitamins, minerals and dietary fiber, which is good for human health. So, how to eat to maximize the nutrition of whole grains? Let's discuss it below.

1. diversification

First of all, we should eat whole grains in a diversified way to ensure the balance of various nutrients. In the daily diet, you can use different ways, such as mixing whole grains or matching them at multiple levels. According to your own taste, you can choose some spices or meat to increase the taste. Delicious and nutritious whole grains can meet our needs well.

Step 2 soak it reasonably

Secondly, we should soak whole grains correctly. Some miscellaneous grains need to be soaked in advance for a period of time to become easier to digest when absorbing more water. For example, black beans and red beans can be soaked in cold water for several hours in advance. It is easier to cook after soaking, which helps to release nutrients.

3. Appropriate cooking methods

In addition, different miscellaneous grains need to be cooked in different ways. For example, barley and wheat can be boiled in the same way, but black rice or other red miscellaneous grains take a long time to cook. For nuts such as peanuts, roast them with water or fire before eating, which makes it easier to digest and absorb the nutrients. In short, choosing a cooking method that suits you can provide the most complete and delicious whole grains.

4. Control intake and avoid excessive intake.

Although whole grains have many benefits, excessive consumption will also bring euphoria. It is suggested to control the intake of whole grains in each meal to ensure that the weight is maintained in a healthy range. In addition, whole grains are also rich in high-energy substances, and the intake must be determined according to the individual's situation. It is suggested that on the basis of ensuring the balance of three meals

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