Coarse grains are very popular in recent years. After all, when it comes to health, it is inseparable from the word "coarse grains". Dieters, the elderly, etc. Have a soft spot for coarse grains. After all, this effect is also there, but eating coarse grains alone is also dry. So, how to match it? Let's take a look at Bian Xiao!
Coarse grains account for 20%~30% of our daily staple food, about 100g, but many people don't eat coarse grains correctly.
In order to be healthier, some elderly friends often only eat vegetarian dishes when eating coarse grains, thinking that eating less fat will be good. In fact, to ensure nutrition, the best partner of coarse grains is fish, meat and eggs. This is because coarse grains have a disadvantage, that is, phytic acid and tannin may hinder the absorption of trace elements such as iron and zinc.
Choosing fish, meat and eggs as partners of coarse grains can make up for this deficiency. Because fish and meat are important sources of mineral elements such as calcium, iron and zinc. Eggs are chosen as another good partner of coarse grains, also considering that the combination of them can ensure the intake of enough high-quality protein.
At present, the coarse grains that people eat most often are millet, corn and sweet potato. If you only eat these coarse grains for a long time, the variety is too single, which can not meet the requirements of food diversification and affect the nutritional balance.
To make coarse grain food, try to mix and cook as many ingredients as possible to enrich nutrition. For example, mixing rice, corn and soybean at the ratio of 1: 1: 1 has high nutritional value, because it can make protein play a complementary role and improve the bioavailability of plant protein.
In addition, coarse grains should be scattered in three meals a day, and it is best to eat coarse grains in the morning, such as drinking coarse grain soybean milk in the morning, eating coarse grain rice as the staple food at noon, and eating digestible coarse grain porridge at night.
When cooking staple food, you can match coarse grains, such as adding millet, brown rice, mung beans or red beans when steaming rice, adding a handful of oats when cooking white rice porridge, and adding a handful of purple rice when grinding soybean milk. This combination of thickness and thickness makes the taste better.