What is whole grains?
Generally speaking, whole grains refer to rice, wheat, soybeans, corn and potatoes, while grains other than rice and flour are customarily called whole grains, so whole grains also refer to food crops. Therefore, it is generally believed that grain is a general term for food crops. In ancient times, it generally refers to: millet, beans, hemp, wheat and rice; Grain is a general word, which refers to crops or agricultural products. Can be extended to foods and drinks containing cereals or native crops as raw materials.
Apart from serving as a staple food and food, whole grains also have many benefits to the human body. In the pyramid food structure map of China residents' dietary structure, bread, cereal, rice and pasta account for 50%~60% of the food. Nutrients in whole grains are very rich, among which cellulose and minerals are several times that of ordinary white rice, and vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E and trace elements such as calcium, potassium, iron and zinc are rich treasures. Whole grains are the main source of dietary fiber, and many whole grains contain a lot of unsaturated fatty acids which can reduce cholesterol and prevent cardiovascular diseases, so they can provide almost most nutrients necessary for human body, which can be said to be the most nutritious food group.
So what are the whole grains?
1 rice
Rice is a basic food for supplementing nutrients. Besides carbohydrates, it also contains protein, fat, vitamins and 1 1 minerals. protein in rice is mainly protamine, and its amino acid composition is relatively complete, which is easy for human body to digest and absorb. It can provide more comprehensive nutrition for the human body and is known as the "head of the five grains".
2. Corn
Corn, also known as corn, corn and corn, has high nutritional value and medical care value. It contains many nutritional and health care substances such as fat, lecithin, cereal alcohol, vitamin E, carotene, vitamin B 1, vitamin b2, and more than 50% of its fat is linoleic acid. It is a health care product in coarse grains and is known as "golden grain". Moreover, the vitamin content in corn is very high, which is 5 ~10 times that of rice and wheat. High-nutrient substances such as riboflavin contained in corn are very beneficial to human body.
3. Wheat
Wheat is the staple food of people in northern China, with high nutritional value. Its main components are carbohydrates, protein, amino acids (gluten) and B vitamins. The carbohydrate content of wheat accounts for about 75%, and protein accounts for about 10%, which is an important source of supplementing calories and plant protein.
4. Xiaomi
Millet, also known as millet, millet valley and beam in ancient times, is one of the "five grains" in ancient China, and also one of the favorite staple foods of northern people in China. Millet is rich in fat, 7.8 times that of rice, and mainly unsaturated fatty acids; It contains a lot of vitamin E, which is 4.8 times that of rice. The content of tengshi fiber is high, which is 2 ~ 7 times that of rice; It contains high potassium and low sodium, and the ratio of potassium to sodium is 9:1for rice and 66:1for millet; The iron content is high, which is twice that of rice, and the phosphorus content is also high, which is 2.3 times that of rice.
5. Buckwheat
Buckwheat, also known as triangle wheat, black wheat and flower buckwheat, is rich in lysine in its protein, and trace elements such as iron, manganese and zinc are also richer than ordinary grains, and the dietary fiber is 0/0 times that of ordinary refined rice. Buckwheat contains more than 70% carbohydrates,10.8% ~1.5% protein, 2.5% ~ 3% fat, 1.3% vitamins, and also contains calcium, phosphorus, iron and potassium.
6. Oats
Oat is naked oats, commonly known as Youmai and Yumai, which is a low-sugar, high-protein, high-fat and high-energy food. Various nutrients are of high quality. The protein content in high-quality oats is 15.6%, which is rich in eight amino acids, fat, iron, zinc and so on. Oats are extremely rich in linoleic acid, accounting for 35% ~ 52% of all unsaturated fatty acids. Rich in calcium and vitamins, the content of B vitamins ranks first among all kinds of cereals, especially vitamin b 1. Moreover, oat is the only crop that contains saponin (the main component of ginseng), which can regulate the gastrointestinal function of human body and lower cholesterol. In addition, oats are rich in two important dietary fibers: soluble fiber and insoluble fiber.
There are so many whole grains, how to eat correctly is the key.
First, whole grains porridge
Ingredients: a small handful of black rice, a small handful of rice, a small handful of brown rice, a small handful of oat rice, a small handful of sorghum rice, a small handful of millet, a moderate amount of black beans, a moderate amount of red beans, a moderate amount of eagle mouth teasing, 4 pieces of Chinese yam and a purple yam.
Practice:
1, the night before, ask all the materials to be washed and soaked.
2. In that big casserole, put all the materials into the soaked water, and then fill it with clear water.
3, first use everyone to boil, and slowly simmer until the rice grains are all melted and the beans are crisp and rotten.
Second, purple rice blood porridge
Ingredients: appropriate amount of rock sugar, purple rice150g, dried longan 75g.
Practice:
1, washed purple rice, soaked in cold water 1 hour, and then drained for later use;
2. Put the purple rice into the porridge pot, add water to boil, then cook for 40 minutes on medium heat, add dried longan and continue cooking for 20 minutes, and finally add rock sugar to taste.
Third, blood glutinous rice and black rice porridge
Ingredients: blood glutinous rice, black rice, rock sugar.
Practice:
1, blood glutinous rice, black rice mixed together, blood glutinous rice is more than black rice, add cold water to soak for at least 15 minutes;
2. Pour out the water, add cold water bubble 10 minute, then pour out, add cold water bubble 10 minute, then put it directly into the pot, add a proper amount of crystal sugar, cook with low fire, the rice will swell, and saccharify it into porridge.
Health taboo of whole grains
Whole grains also have five kinds of "medicinal" people to avoid:
Wheat: It contains calcium, phosphorus, iron, amylase and maltase which help digestion, and is also rich in vitamin E. It is an essential nutrient for protecting the normal functions of human blood, heart and nerves. In addition, eating wheat often can also enhance memory, nourish the heart and soothe the nerves.
Millet: sweet and slightly cold, it has the effects of strengthening the spleen, dehumidifying and calming the nerves.
Corn: the world's recognized "golden crop". Cellulose is 4-10 times higher than polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Corn can also absorb a part of glucose in human body, which can relieve diabetes.
Soybean: sweet and flat in nature, it has the effects of invigorating the spleen, widening the middle energizer, moistening dryness and eliminating water, and can be used as an auxiliary treatment for malnutrition, diarrhea, abdominal distension and emaciation, pregnancy poisoning, sores and swelling, traumatic bleeding and other diseases.
Mung bean: It tastes sweet and cold, and has the functions of diuresis, detumescence, neutralization and detoxification, and cooling and quenching thirst.
Cowpea: It is sweet in nature and has the effects of strengthening the spleen, promoting diuresis, clearing away heat, detoxicating, stopping bleeding and quenching thirst. Chinese medicine uses cowpea as a dietotherapy product for nephropathy, which can replenish five internal organs, replenish qi, regulate middle energizer and recuperate meridians.
Naked oats: protein is 2.2 times higher than rice and flour 1.6, and its fat is 2 to 2.5 times more. Moreover, the linoleic acid content in naked oats is more, which is easy to be absorbed by human body and has the function of lowering cholesterol in human blood. Naked oats contain less sugar and are ideal food for diabetic patients.
Buckwheat: Buckwheat contains "chlorophyll" and "rutin" that other grains do not have, and its vitamin Bl and vitamin B2 are twice as much as those of wheat and niacin are three to four times more. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes, and buckwheat can also be used for external use to treat toxic sores and swelling.
Barley: Because of its greasy nature, it is often eaten with japonica rice. It can also be made into flour cakes for eating: it can also be boiled with tea or brewed with beer. The starch content of barley is slightly lower than that of rice and wheat, while the substances such as protein, calcium and B vitamins are much higher than that of rice, which has the effect of invigorating spleen and stimulating appetite. Malt is sweet and warm to the stomach, and can help digestion, relieve qi and restore milk. Because of its cool nature, people with deficiency and cold should eat less or not.
These five kinds of people should not eat more miscellaneous grains.
1, people with digestive problems
People with digestive problems (such as gastric ulcer and duodenal ulcer) are not suitable to eat whole grains, because these ingredients are rough and physically rub against the gastrointestinal tract, which will cause wound pain. People who are prone to flatulence are uncomfortable after eating too much.
Reminder: people with gastrointestinal diseases should not eat too much buckwheat, because buckwheat is prone to indigestion; Also consider eating soybeans to avoid flatulence.
2, anemia, people with less calcium
The high content of phytic acid and oxalic acid in grains will inhibit calcium, especially the absorption of iron. Therefore, people with calcium deficiency and anemia should eat wisely. For example, milk can't be eaten with rice from five grains, so that calcium can't be absorbed.
In addition, the blood matrix iron contained in red meat is not affected by phytic acid, but most elderly people dare not eat red meat, and if they eat whole grains blindly for health, it will be very bad. Some people have been unable to improve anemia because they eat too many whole grains.
The same is true for women. If they have anemia problems and like to eat miscellaneous grains, they must supplement red meat. Half of the meat sources in a day must be red meat.
3. Kidney patients
Kidney patients need to eat delicate white rice instead. Because of the high content of protein, potassium and phosphorus in whole grains, it is easy to eat more as a staple food, which is unbearable for patients.
Zhang Wuben, who is in charge of the diet health of patients with chronic kidney disease in the hospital, said that from time to time, when patients are on the verge of kidney dialysis crisis, they will go home and quickly abandon white rice and eat whole grains to revive their health; Results After three months' follow-up, blood tests showed that the patient's potassium and phosphorus suddenly soared, and only after careful questioning did he know that the patient had been misled by cleverness.
4. People with diabetes
People with diabetes should control the intake of starch, even if they eat whole grains, they should also control the amount.
Moreover, although whole grains are helpful to lower blood sugar because of enough fiber, medical staff encourage diabetics to eat them. However, once diabetes complicated with nephropathy changes, they can't eat whole grains at this time, and they have to go back to eating polished rice, which makes many patients confused.
5, gout patients
Gout patients eat more beans, which will lead to an increase in uric acid, and the intake of beans in grains will be minimized.
Brown rice porridge "scraping" fat
When we go to a restaurant, we occasionally get a kind of rice porridge with a different taste from rice congee at home. Although it is also cooked with rice, it tastes and smells better than rice congee. This is steamed brown rice. The biggest feature of brown rice is that it contains germ, which is high in vitamins and cellulose. Eating it often can reduce fat and cholesterol. Brown rice also contains a lot of zinc, which can improve rough skin.
Brown rice, as its meaning implies, is rough rice, and most rice grains are still covered with rice skin. Brown rice can be bought in general supermarkets, and brown or light brown brown brown rice with fragrance is the best. Before cooking steamed brown rice, you should soak brown rice for about 30 minutes, and then cook it like normal rice porridge. Steamed brown rice can stimulate the secretion of gastric juice and contribute to digestion and absorption of nutrients. But diabetics had better not drink this brown rice rice congee directly. Usually, drinking rice congee directly may cause a sudden increase in blood sugar.
Sorghum is suitable for snacks.
"Red Sorghum" once made a generation have a unique feeling for the plateau, but you would never have thought that the most suitable way to eat such a rough food was to make snacks.
Sorghum rice is a little rough for porridge cooking, but it is a lot more delicate and nutritious when it is ground into flour to make snacks. Sorghum rice is most suitable for making a snack called sorghum cake, that is, grinding sorghum rice into powder, adding baking powder, sugar, eggs and appropriate amount of water to make it thick, kneading it into dough, steaming it flat, frying it in an oil pan, and sprinkling sesame seeds.
Sorghum cake is not easy to digest for some people with slightly poor gastrointestinal function. You can try to make some sorghum soup, such as adding a little sorghum when making tremella soup or corn soup, which can add some rich taste to the original nutritious soup.
Coix seed soup is the most nourishing.
Coix seed is more like kernel than rice, so there are many places to call it coix seed. Nowadays, more people like to eat coix seed, because the unique living environment of coix seed makes it less harmful, and it likes to grow in humid areas. In many places, coix seed is planted in mountains or rivers.
Many people like to eat full-bodied coix seed, which is fresh and sticky, but few people know that coix seed has many functions. According to Chinese medicine, coix seed can strengthen bones and muscles, strengthen spleen and stomach, eliminate edema, remove rheumatism and clear lung heat. Coix seed is a very good tonic for women. A large amount of vitamin B 1 can make the skin smooth and white, and it can also play a role in resisting uterine cancer.
Coix seed is slightly cold, so it is not suitable for cooking porridge or eating alone. It is very suitable to cook soup with some foods that can warm up. You can stew chicken legs, tomatoes and barley together, which is not only easy to digest, but also has a very good nourishing effect. Coix seed is not easy to digest, so try not to eat more, especially for the elderly, children and people with stomach cold and gastritis. When eating Coix seed, you must eat it in moderation and don't eat too much.
Eat buckwheat noodles for a long time
Buckwheat flour is a kind of gray-black flour, but despite its ugly appearance, it has high nutritional value. There are various ways to eat buckwheat noodles, but people are most used to making noodles with it. The protein of buckwheat is higher than that of rice and flour, especially for children growing up, and it is more suitable for them to eat some buckwheat noodles. The lysine and arginine in it will surprise parents at their children's growth speed and intelligence, but when parents make buckwheat noodles for their children, they also need to pay attention to something.
Buckwheat noodles are best mixed with minced meat and cucumber. Buckwheat noodles are cold and easy to hurt the stomach, so it must be soaked for a long time until it is soft, tastes better and is easier to digest. Cucumber can make buckwheat noodles fresher and less greasy, and minced meat is best made of minced mutton, which warms the stomach and is a good match with buckwheat.
The most suitable for eating buckwheat is the elderly and children, and occasionally eat buckwheat noodles, which can be used by the elderly to reduce blood fat and blood pressure. Buckwheat is indispensable for children when they grow up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to damage the stomach or make it difficult to digest. You should not eat too much at a time, and the principle of moderation is the best.
Glutinous rice is best for making mash.
Glutinous rice can be used to cook porridge or make glutinous rice balls, but the healthiest and most magical way is to make it into mash wine. Glutinous rice can help digestion and soothe the nerves, and can relieve the symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after being made into fermented glutinous rice, and it is more convenient to eat and not limited by the amount of use.
We can mix glutinous rice, coix seed, lotus seed powder, yam powder, euryale seed powder, poria cocos powder and distiller's yeast in a proper amount, put the evenly mixed raw materials into a porcelain-lined basin, add appropriate amount of water, steam them in a steamer for 1 hour, take them out and let them cool, mix them with distiller's yeast, and put the basin in an environment of about 25℃, about 36℃. If you like sweet food, you can add some rock sugar, and the fermented glutinous rice wine can be taken at noon and evening, which not only helps digestion, but also calms the nerves and makes the stomach feel very comfortable.
In addition, coix seed tonifies the spleen and promotes diuresis, lotus seeds and yam tonify the spleen and kidney, poria cocos tonifies qi, and all kinds of raw materials are matched to tonify deficiency and strengthen the body. The fermented glutinous rice wine is really the most nutritious and healthy collocation.
Beauty efficacy of whole grains
1, corn
Corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease.
2. Mung beans
Mung bean tastes sweet and cold, and has the functions of diuresis, detumescence, neutralization and detoxification, and cooling and quenching thirst;
Buckwheat contains "chlorophyll" and "rutin" which other grains do not have. Its vitamin B 1 and B2 are twice as much as those of wheat, and niacin is 3-4 times as much. At the same time, both nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat is also effective for diabetes.
3. Fresh brown rice
Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain is, the more vitamins, protein and cellulose are lost.
How to use whole grains for beauty and skin care?
1, coix seed, mung bean and oat are also popular varieties of cosmetics and skin care products.
In addition to all kinds of rice, coix seed, mung bean and oat in miscellaneous grains have always been popular varieties of cosmetics and skin care products. The characteristics of drainage and whitening of coix seed can be seen in many slimming, face-lifting and whitening products. It can be said that almost all skin care products with Chinese beauty have coix seed ingredients, and the most famous one is snow muscle essence. Oats are the favorite natural exfoliating products, such as Julie's star product Deep Cleansing Cream, which is like a can of oatmeal, and Kiel's star product Oat Cleanser, which is similar.
2. Beans are the natural preferred ingredients of skin care products.
Beans are rich in soybean isoflavones, and soybean skin has the effect of exfoliation, which has also become the natural first choice for skin care products. Japan's famous SANA soymilk is that everything in the whole brand contains soy ingredients, which is cheap and easy to use. It is a very famous and popular cosmeceutical brand.
3, Taomi water can beautify the skin
In addition to those products containing whole grains, using them as raw materials in life can also achieve the purpose of skin beauty. For example, there is a folk saying that washing your face with Taomi water can make your face white, tender and delicate. It is said that Xi Shi used this to wash his face. It is not known whether Xi Shi washed her face with Taomi water or whether her beauty has anything to do with Taomi water, but it is true that Taomi water can beautify her skin.
This is because the "water-soluble vitamins" and "minerals" in white rice will remain in rice washing water, among which vitamin B group is particularly rich, which can decompose oil stains on the face, dilute pigments and prevent the appearance of fat particles. Long-term adherence to washing your face with Taomi water will make your skin smooth and elastic.
4, miscellaneous grains beauty mask magical use
Whole grains can also be used as a mask. Here are some simple but effective miscellaneous grain masks. Xiaoji's personal favorite is coix seed and oat milk mask. After use, the face is not only white and thin, but also tight and well-defined. When cooking, it smells like fragrant food, which makes people greedy.
5, Coix seed, oat milk whitening mask
Coix seed and oats are ground in a pulverizer, and a certain amount of powder is grabbed, about one to one, and mixed in 20 ml of milk. Put it in the microwave oven and beat it for 15-30 seconds to make it paste. Apply it to your face when it is cooled to a slight temperature. Not only has the effect of whitening and moisturizing, but also the warm feeling can make the skin not only promote blood circulation and promote microcirculation, but also help exfoliate better.