How to combine whole grains to be more nutritious

What is the most nutritious way to eat whole grains? Whole grains are extremely helpful to our health, and in recent years, many people have become more and more interested in eating whole grains. Today, I will introduce to you how to eat the most nutritious common cereals and grains. Come and take a look.

Nutritional ways to eat whole grains

Oats: eight-treasure rice. Oats are usually soaked in milk and eaten. In fact, occasionally using oats to make eight-treasure rice can also play a role in beautifying the skin and delaying aging. Oatmeal is the best health food for middle-aged and elderly patients with cardiovascular and cerebrovascular diseases. More importantly, the rich soluble fiber in oats can promote the elimination of bile acid from the body, lower the cholesterol content in the blood, and reduce the intake of high-fat foods. At the same time, oatmeal is also very effective in losing weight.

Glutinous rice: glutinous rice. Glutinous rice can be used to cook porridge or glutinous rice balls, but the healthiest and most magical way is to make glutinous rice into fermented glutinous rice. Glutinous rice can help digestion, soothe the nerves, and relieve symptoms of fatigue and dizziness. If you want to eat something sweet, you can add some rock sugar. You can take fermented glutinous rice wine at noon and evening. It not only helps digestion, but also calms and calms the mind, and also makes the stomach feel very comfortable.

Barley: for making soup. Barley has the effects of strengthening muscles and bones, strengthening the spleen and stomach, and clearing away heat from the lungs. It is a very good tonic for women. However, barley is slightly cold in nature and is not suitable for cooking porridge or eating alone. It is very suitable to make soup with some warming and tonic foods. You can stew chicken legs, tomatoes and barley together. Barley is not easy to digest, so try not to eat too much, especially for the elderly, children and people with cold stomachs. They must eat it in moderation.

Brown rice: porridge. The biggest feature of brown rice is that it contains germ, which is high in vitamins and fiber. Regular consumption can reduce fat and cholesterol. Before making brown rice porridge, soak the brown rice for about 30 minutes, and then cook it like normal rice porridge. It is best for diabetic patients not to drink this kind of brown rice porridge directly, otherwise it may cause a sudden increase in blood sugar.

Sorghum: snack. Sorghum rice is more suitable for making a snack called sorghum cake. Grind the sorghum rice into powder, add baking powder, sugar, eggs and an appropriate amount of water to make it sticky. Knead it into a dough. Press the sorghum dough flat and steam it, then put it in a frying pan. Fry lightly and sprinkle with sesame seeds. Sorghum is difficult to digest for some people with slightly poor gastrointestinal function. You can try making some sorghum soup.

Buckwheat: noodles. Buckwheat has higher protein than rice and flour, so it is more suitable for the elderly and children to eat buckwheat. Especially growing children. The best accompaniment to buckwheat noodles is minced meat and cucumber. Soba noodles are cold in nature and can easily hurt your stomach. When making them, you must soak them for a longer time until they are soft. It is best to use minced mutton as minced meat. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner. They can easily put a heavy burden on the stomach and make them difficult to digest. You should not eat too much at a time, and a moderate amount is best.

I would like to remind everyone that when eating whole grains, they should be soaked in water first.

Soak whole grains in water before eating

Wheat grains should be soaked in water before cooking, because cereals and beans contain more fiber. If they are not soaked in water before cooking, Soft, making it easier to rot, and the taste will be harder and difficult to eat. More importantly, cooking after soaking will make it easier for the human body to absorb and digest. Soaking in water can also incinerate the nutrients in grains and reduce the cooking time, making them taste more like it.

When soaking beans, it is best to discard the water after soaking because it contains chemicals. For example, glutinous rice, purple rice, etc., because nutrients such as chlorophyll will be dissolved in the water when soaked, so the water after washing the rice and soaking can be poured directly into the pot for cooking. The soaking time depends on the type of grains. In summer, to prevent bacterial growth, they can be soaked in the refrigerator compartment.

In addition, eating whole grains must be in moderation, otherwise it will be counterproductive.

It is not advisable to eat too much whole grains

First of all, whole grains themselves have low nutritional value, are not easy to digest, and have a low absorption rate.

Secondly, the dietary fiber rich in whole grains will affect the body's absorption of nutrients such as calcium and iron.

Although whole grains are good, they are not suitable for all people. Some people with special physiques should not eat whole grains often.

Eating whole grains requires rationing according to needs. Different groups of people have different requirements for whole grains. Middle-aged people, especially those with symptoms such as "three highs" and constipation, can increase their intake of whole grains appropriately; people over 60 years old with poor gastrointestinal function and children with imperfect digestive functions should eat less whole grains and Eat whole grains carefully; people who are emaciated, malnourished, have poor immunity, people who are deficient in calcium, iron and other elements, adolescents during the growth and development period, pregnant women, mothers, athletes, and manual workers need more nutrients, so that coarse grains do not interfere with nutrient absorption. , it is not advisable to eat more.

Eat whole grains healthily to be nutritious.