Exercise:
1. Wash red dates with other materials and cook for 2 hours.
2. After the oats are cooked, add a proper amount of brown sugar (if you think that brown sugar will get fat, you can not put it).
Steamed brown rice material: brown rice.
Exercise:
1. Soak the brown rice for about 30 minutes before making steamed brown rice.
2. Put it in the pot and boil it.
3. You can also add some other ingredients according to your own preferences, such as red dates, red beans and longan.
Coarse grain sweet potato soup material: half a cup of coarse grain, sweet potato 100g, onion, Tricholoma, kelp, salt and pepper.
Exercise:
1. Put coarse grains in a pot and add water to cook. After the coarse grains fully absorb water and swell, turn off the fire and pour into the soup bowl to separate the water.
2. Pour cold water on coarse grains, cool and store.
3. Wash and dice sweet potatoes, cut onions into small pieces, and soak mushrooms in Kamikiri small pieces.
4. Boil kelp and water in a soup pot until it boils, then add sweet potatoes, onions and pine mushrooms and cook until it boils.
5. Then pour in chicken soup and seasoning, cook for a while, and then put the coarse grains cooked before into the soup to boil.
Egg oatmeal materials: eggs, oats, sesame oil, salt, chopped green onion.
Exercise:
1. Soak the cereal in water first, and add half a bowl of water to the pot to boil.
2. Drain the cereal, pour it into the pot, boil it again, and then simmer for 5- 10 minutes.
3. Beat the eggs into a bowl and mix well.
4. After the cereal is cooked, pour in the egg liquid and stir it into egg blossoms. Drop a few drops of sesame oil and sprinkle with chives.
Coarse-grain Laba porridge materials: glutinous rice 100g, red beans 100g, raisins, peanuts, lotus seeds, red dates, dried longan, pine nuts 50g each and sugar 300g.
Exercise:
1. Wash and soak glutinous rice for one night, and wash and soak adzuki beans for about 4 hours.
2. Put red beans, lotus seeds and peanuts into the pot and add water. Cook until it's almost done, add glutinous rice, add red dates and dried longan, and stir with a spoon.
3. After cooking, add 300g pine nuts, raisins and sugar.
What are the benefits of eating coarse grains? Coarse grains are rich in vitamins and minerals, and their nutritional value is much higher than that of polished white rice and polished white flour. Among various staple foods, refined white rice has the lowest vitamin content, followed by refined white flour. Because the grain has a remarkable feature: its vitamins and minerals are concentrated in the "rough" part of the outer layer, while the content of the white part in the middle is very low. Brown rice becomes rice after fine grinding, which tastes soft and looks white, but the content of B vitamins is only 1/4. Coarse grains are "coarse" because they have not been refined, so there is little loss of natural nutrients. Especially children who are growing rapidly, they are more sensitive to nutrition supply than adults. Adequate B vitamins are extremely important for intelligence and physical health.
Promote gastrointestinal peristalsis and prevent constipation. Coarse grains contain a lot of dietary fiber, which can help intestinal peristalsis, eliminate toxins and prevent constipation. Everyone knows the importance of fiber. Eating more fruits and vegetables can supplement dietary fiber, but people often forget that coarse grains are an important source of dietary fiber. In fact, the insoluble fiber in coarse grains is the most helpful to promote intestinal peristalsis. It can combine with various pollutants in food, take them out of the body and clean the intestines. Those white, soft or crunchy ordinary foods are made of polished rice and refined flour and contain very little dietary fiber.
Coarse grains need better chewing to protect teeth. Dental experts believe that teeth will also be "used in and discarded." Regular chewing can promote the firmness of teeth. If you always eat food that is too soft and delicate, you never need to chew hard, then the quality of permanent teeth will be affected. Eating coarse but not hard whole grains and beans is a great opportunity for our teeth to get exercise.
Controlling blood sugar replacing part of flour and rice with coarse grains is helpful for diabetic patients to control blood sugar. However, the ability of these foods to maintain postprandial blood sugar is also different. Such as oat, buckwheat, barley, Redmi, black rice, adzuki bean and lentil, can obviously relieve postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuation within 24 hours, and reduce fasting blood sugar and insulin secretion, which is beneficial to blood sugar control of diabetic patients.
Improve cardiovascular function such as soybean. Experiments show that soybean and its products have special effects on cardiovascular system. Regular consumption of soybean food can effectively reduce serum cholesterol and help reduce the damage of arterial wall. Some scholars have found that soybeans soaked in vinegar can be used to treat hypertension and obesity. Because the saponin in soybean can eliminate the fat attached to the blood vessel wall and reduce the cholesterol content in blood. In addition, sweet potato can also promote cholesterol excretion, maintain arterial elasticity and prevent arteriosclerosis, thus reducing the occurrence of cardiovascular diseases such as hypertension.
Losing weight is like corn, and it also contains a lot of magnesium. Magnesium can strengthen the peristalsis of intestinal wall and promote the excretion of waste in the body, which is very beneficial to lose weight. When the corn is ripe, the tassel on the ear has diuretic effect, which is also beneficial to lose weight. We can make corn soup into tea, or corn into tortillas, tortillas and so on. Puffed popcorn has a large volume, which can eliminate people's hunger after eating, but its calorie content is very low after eating, so it is a green food to lose weight.
Reducing the risk of intestinal cancer It is known that whole grains are rich in cellulose and 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.
A bowl of rich miscellaneous grains and bean porridge, full, not hungry for a long time. However, white rice and bread with the same energy are fast to eat, poor in satiety and prone to hunger. As a result, the body unconsciously consumes more calories. If you want to lose weight for a long time, you need to control the dietary energy, at the same time, you can't lose nutrients such as vitamins and minerals, and you can't have obvious hunger. In this case, in the case of equal energy, why not choose miscellaneous grains and bean porridge with stronger satiety and richer nutrition?
Prevention of drowsiness after meals Many people have this experience. After eating rice covered with white rice and braised pork and a box lunch, I feel particularly lazy, my brain becomes dull and even sleepy. You may wonder why you think food is not greasy and easy to digest, so you still feel tired after eating it. This is because a large number of white and soft staple foods will lead to the rapid absorption of blood sugar into the blood, and the insulin level will rise rapidly, and the high insulin level may also be one of the reasons for human drowsiness after meals.
Protecting physical strength and improving thinking ability B vitamins are very important for efficient work and abundant physical strength of nervous system, especially vitamin B 1. Lean pork is rich in vitamin B 1, but it also contains more saturated fat and cholesterol, so it can only be eaten in small amounts every day. Many women are afraid to eat more staple food and meat because they are afraid of getting fat; Many diabetics are afraid to eat staple food and meat because they are afraid that the increase of blood sugar and blood lipid will greatly reduce the supply of vitamin B 1. Therefore, the most practical sources of vitamin B 1 in diet are whole grains, beans and potatoes. People who often eat miscellaneous grains are full of energy and are not easy to get tired.
To improve skin quality, whole grains are the staple food. On the one hand, dietary fiber is obtained, so that intestinal excretion is smooth; on the other hand, hormone levels can be balanced; meanwhile, abundant B vitamins are provided, so that excessive oily skin, acne, chapped skin and seborrheic dermatitis on the face are reduced, and the skin is gradually smooth and delicate.
3 What foods does coarse grains include? Compared with polished rice, flour and rice that we usually eat, coarse grains mainly include cereals (corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, wheat, etc. ), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc. ) and tuber (sweet potato, yam, potato, etc. ).
The nutrients contained in various coarse grains have their own strengths, and oats are rich in protein; Millet is rich in tryptophan, carotene, iron and B vitamins. Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids and iron. Compared with coarse grains, polished white rice and polished white flour lost some nutrients during grain processing, especially vitamin B 1 and inorganic salts. Coarse grains are simple to process and retain many nutrients that are not found in flour and rice.
In terms of nutrients, the content of protein in coarse grains is relatively low, while the content of starch, cellulose, inorganic salts and B vitamins is rich.
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