Definition and benefits of coarse grains coarse grains are the original flavor of food. Try not to cook too complicated, don't add too much seasoning, and don't eat too much food that is burdensome to your body, such as meat. It is recommended to give priority to fresh ingredients grown in local seasons or at home, and it is best to get them at hand, and avoid using imported ingredients, otherwise they may not be fresh.
Modern people exercise less, and long-term consumption of processed food and exquisite food will accumulate too much protein and fat, which may even lead to obesity, arteriosclerosis or tertiary symptoms, and even cancer. Su said that eating coarse grains can not only clear the garbage in the body, make the intestines unblocked, reduce the incidence of cholesterol and various diseases, but also enrich the spirit, enhance spirituality and self-cultivation, help stabilize the mood, make the mood happy, and always maintain a positive thinking.
Some people are allergic to some whole grains, such as broad beans or gluten-containing grains. In addition, patients with kidney disease are advised not to eat beans that will increase uric acid. The expert said, "when you start eating coarse grains, if you feel uncomfortable and have flatulence, you can lose weight first, then adjust it slowly, or consult a professional doctor." 」
The selection principle of coarse grains suggests choosing reputable merchants, or directly looking for well-known and reliable farmers to buy. If you buy whole grains with complete packaging, you should pay attention to the taste appreciation period; In bulk, you should avoid getting wet, you can smell the smell, and the fragrance is fresher. As for the principle of sparse fruit selection, the appearance should not be dry, because it represents a long storage time; Mushrooms, on the other hand, should be full, tall and straight, fragrant and brown.
There are many ingredients in the five categories of food that conform to coarse grains, but they can be roughly divided into cereals, beans, nuts, roots, flowers and fruits, fruits and vegetables, mushrooms and so on. The first four categories can also be collectively referred to as "coarse grains", which are rich in nutrition. Experts say that coarse grains are good as long as they are natural and have no additives, but some processed vegetarian ingredients can't be regarded as coarse grains.
Either way, it is recommended to diversify the intake, and it is best to change different fresh ingredients every day. Daren stressed: "Many people think that coarse grains mean eating less and eating more vegetables, which is wrong. Give priority to a balanced diet, keep the most primitive nutrients, and be sure to be delicious enough to make people willing to try and enjoy it! 」
Grain:
Mostly used as staple food, including brown rice, barley, wheat, black glutinous rice, millet, oats, coix seed, quinoa, buckwheat, quinoa, sorghum and so on. Can be matched with each other to form five grains of rice, ten grains of rice and other grains of rice. Because of its fast decomposition and absorption, it can bring stable heat to human body and provide sugar, fiber, B vitamins, protein and minerals. It is suggested that each person should consume about 1.5 ~ 4 bowls of staple food every day.
Beans:
Contains "seeds" and "pods" of leguminous plants, such as red beans, soybeans, black beans, flower beans, mung beans, green beans, peas, Mi Dou and red lentils. It provides high-quality plant protein, dietary fiber and vitamins, which can be eaten in many ways, such as vegetables, sweet soup and snacks, or mixed with grains to make staple food, such as red bean rice. It is recommended that you consume 1 g plant protein per kilogram, weighing 50 kilograms and 50 grams per day.
Nuts:
Edible "nuts" and "seeds", such as peanuts, walnuts, pine nuts, sesame seeds, cashews, pumpkin seeds, pine nuts, almonds, walnuts, lotus seeds and chickpeas. , rich in vitamin B, vitamin E, minerals and other nutritional values, and most of the oils provided are unsaturated fatty acids, which can enhance vitality; Besides being a snack, it can also be added to staple food and dishes, or mixed with milk for drinking. It is suggested that each person should take about 1 tablespoon every day, which is about the amount of one hand according to 45 calories.
Roots, flowers and fruits:
Roots include potatoes, yams, taro, sweet potatoes and carrots. Flowers and fruits include Ginkgo biloba, Lily, Longan, Jujube, Lycium barbarum and Poria, which are rich in vitamins and polysaccharides. Eating more can enhance immunity.
Some ingredients are unique. Longan, for example, is rich in nutrients, but it is low in calories and difficult to digest, so it is not suitable for eating too much at one time. It is recommended not to eat more than 5 tablets a day.
Fruits and vegetables, mushrooms:
Fresh fruits, vegetables and mushrooms are rich in vitamins, dietary fiber and minerals. More intake will help the human body to resist inflammation, gout and other problems, and reduce the incidence of diseases. It is recommended that each person take about 300 grams a day. Shopping advice is the first choice in this season, which is not only cheap, but also nutritious and delicious.
It is best to change the types of fruits, vegetables and mushrooms frequently, do not eat the same variety for a long time, and try to avoid buying from fixed vendors to avoid pesticide residues.
What are the advantages of coarse grain red quinoa? Compared with ordinary grains, quinoa contains more protein, calcium, magnesium and dietary fiber. It is a popular food in recent years, including black, white and red, but there is little difference in taste and composition except for different colors. The way of cooking is like white rice, and it can also be cooked with white rice, which can be widely used in various dishes.
Among them, red quinoa contains phytochemicals and polyphenols in natural ingredients, which have antioxidant and anti-inflammatory effects. Chenopodium album in Taiwan Province Province is a native plant in Taiwan Province Province and a traditional staple food of aborigines. It contains a lot of amino acids that protein and human body can't synthesize, and the dietary fiber is higher than white rice, so it can provide satiety without taking too much starch, so it is a kind of grain that is quite beneficial to human body.
Nutritionists say: because it contains a lot of dietary fiber and phytochemicals such as phenolic compounds, it can be eaten alone or mixed with white rice after cooking. As long as every 60 kg adult consumes 22g quinoa every day, it can promote gastrointestinal digestive function and prevent precancerous lesions of colorectal cancer.
Tribulus terrestris is suitable for people of all ages, and the nutritional components will not change much because of cooking. Cleaning method should avoid soaking in water for more than 3 minutes to avoid nutrient loss. Because of its high phosphorus and potassium content, it is suggested that people with poor renal function should try not to eat it, because its high dietary fiber can promote gastrointestinal peristalsis. If food poisoning and diarrhea occur recently, people should also avoid eating too much quinoa.