How to mix miscellaneous grains porridge with nutritious miscellaneous grains health porridge materials: red beans, red kidney beans, coix seed, rice, glutinous rice, black rice, sorghum, pumpkin and soybean milk.
working methods
1, soak all the whole grains in advance. I washed it with water the night before and soaked it all night.
Step 2 cut the pumpkin into small cubes
3. Put all the materials into the pressure cooker and pour in the cooked soybean milk.
Ingredients: yam 100g, white lentils 50g, five red dates 20g, dozens of seedless lotus seeds 20g, hawthorn strips 20g and raisins 20g.
Practice: soak the white lentils in red dates, then peel the white lentils, remove the red dates and cut the yam into pieces. Then put the white lentils, yam and lotus seeds in the casserole until they are soft. Finally, add hawthorn strips and raisins and cook for 3 minutes. (If you don't like sweet and sour taste, you can also add hawthorn strips and raisins. White lentils are sold in pharmacies and are the seeds of lentils. )
Ingredients: rice 1 00g, red beans 50g, five red dates, tremella1each, and a little lily.
Practice: red dates are pitted, tremella is stripped of yellow substances, dried lilies are soaked, and fresh lilies are peeled. At the same time, put it in a casserole and cook the rice until it is soft. The porridge is almost ready. Cook for 2 minutes. You need to add fresh lilies.
Introduction to the efficacy of miscellaneous grains porridge. Efficacy 1: resist cold and warm up.
Eating more coarse cereals in winter is also helpful for cold resistance, because most coarse cereals such as millet and mung bean are rich in vitamin B 1, which plays an important role in carbohydrate, fat and protein metabolism and can increase the body's cold resistance.
Efficacy 2: Control weight
It is easy to gain weight in winter. Drinking a bowl of miscellaneous grains porridge every day can avoid this problem to some extent. Because miscellaneous grains porridge has a strong satiety, it can be eaten without being hungry for a long time, which helps to avoid excessive calorie intake and prevent obesity.
Efficacy 3: prevent constipation
In winter, the weather is dry, and people eat more meat and have less activities, so they are prone to constipation. Cereal porridge not only contains a certain amount of water, but also contains a lot of dietary fiber and resistant starch, which is helpful to people with constipation. In addition, dietary fiber and resistant starch can promote the proliferation of beneficial bacteria in the large intestine and improve the intestinal microecological environment.
Efficacy 4: Protect blood vessels
In cold winter, cardiovascular and cerebrovascular diseases are also prone to high incidence. Drinking a bowl of miscellaneous grains porridge every day helps to protect blood vessels. Red, purple and black coarse cereals are good sources of anthocyanins, and barley and oats are rich in β -glucan These substances help to prevent coronary heart disease, control blood cholesterol and protect blood vessels.
Efficacy 5: Stabilize blood sugar
The blood sugar level is high in winter, and miscellaneous grains porridge has a positive effect on postprandial blood sugar regulation. Because miscellaneous grains porridge contains more dietary fiber and minerals, it helps to control blood sugar. In addition, eating miscellaneous grains and beans requires chewing, and the digestion speed is slow, so the blood sugar after meals is relatively low.
Efficacy 6: prevent drowsiness after meals.
"Winter doesn't sleep for March". In this case, in addition to regular work and rest, it is recommended to drink a bowl of miscellaneous grains porridge every day, because the rich vitamin B 1 in miscellaneous grains porridge helps the nervous system to work efficiently and maintain abundant physical strength.
Note: Many friends introduced and analyzed breakfast, and the simple white rice porridge or millet porridge has been changed into more than a dozen miscellaneous grains porridge. Very good!
With the concept of health, we should use it well and do it right.
It is suggested that when making coarse grain porridge, no matter how many kinds of coarse grains you use, you should consider the collocation of thickness. For example, at least 1/3 or 1/2 japonica rice should be used in porridge. If you have steamed bread or pancakes, you can choose 1/3. If there are buns or few flour products, then japonica rice should be 1/2. The purpose is to swim enough blood sugar to meet the urgent need after drinking porridge.
Potatoes can be used for miscellaneous grains porridge: sweet potato, taro and so on. You can also add yam and potatoes as patterns.
Sweet potato porridge will not cause, uh, sour fart.