How to eat the most nutritious whole grains? Whole grains are very helpful to our health. In recent years, many people are more and more keen on eating whole grains. Today, we will introduce how to eat the most nutritious common whole grains. Come and have a look.

Nutritional eating method of whole grains

Oats: eight-treasure rice. Oats are usually eaten in milk. In fact, occasionally making an eight-treasure rice with oats can play a role in beauty beauty and delaying aging. Oats are the best health food for middle-aged and elderly patients with cardiovascular and cerebrovascular diseases. More importantly, oats are rich in soluble fiber, which can promote the elimination of cholic acid from the body, reduce the content of cholesterol in the blood and reduce the intake of high-fat food. At the same time, oats have a good slimming effect.

Glutinous rice: mashed. Glutinous rice can be used to cook porridge or make dumplings, but the healthiest and most magical way is to make mash. Glutinous rice can help digestion and soothe the nerves, and can relieve symptoms of fatigue and dizziness. If you want to eat sweet, you can add some rock sugar. Fermented 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.

Coix seed: make soup. Coix seed has the effects of strengthening bones and muscles, strengthening spleen and stomach, clearing lung heat and so on, and is a very good tonic for women. But coix seed is slightly cold, so it is not suitable for cooking porridge or eating alone. It is very suitable to make soup with some foods that can be warmed up. You can stew chicken legs, tomatoes and coix seed together. Coix seed is not easy to digest, so try not to eat more, especially for the elderly, children and people with cold stomach.

Brown rice: porridge. The biggest feature of brown rice is that it contains germ, in which the contents of vitamins and cellulose are high. Eating regularly can reduce fat and cholesterol. Before steaming brown rice, soak it for about 30 minutes, and then cook it like normal rice porridge. It is best for diabetics not to drink this kind of brown rice porridge directly, otherwise it may cause a sudden increase in blood sugar.

Sorghum: Dim sum. Sorghum rice is more 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 making some sorghum soup.

Buckwheat: Noodles. The protein of buckwheat is higher than that of rice and flour, and it is more suitable for the elderly and children. Especially the growing children. Buckwheat noodles are best served with minced meat and cucumber. Buckwheat noodles are cold and easy to hurt the stomach. When making them, you must soak them for a long time until they become soft. The minced meat is preferably minced mutton. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to burden the stomach and is difficult to digest. You can't eat too much at a time, and the right amount is best.

Remind everyone to soak in water before eating whole grains.

Soak whole grains in water before eating.

Soak whole grains in water before cooking, because there are many fibers in grains and beans. If you don't soak them in water before cooking, they will be softer and worse and taste worse and worse. More importantly, cooking after soaking will be more easily absorbed and digested by the human body. Soaking in water can also cremate the nutrients in whole grains, reduce cooking time and taste more like it.

When soaking beans, you'd better throw away the soaked water because it contains chemicals. Such as glutinous rice and purple rice. Because chlorophyll and other nutrients will dissolve in water during soaking, the washed and soaked water can be directly poured into the pot for cooking. The soaking time depends on the kind of grain. In order to prevent bacteria from growing in summer, it can be soaked in the refrigerator.

In addition, eating whole grains must be moderate, otherwise it will be counterproductive.

Whole grains should not be eaten more.

First of all, coarse grains themselves have low nutritional value, are not easy to digest and have low absorption rate.

Secondly, the dietary fiber rich in coarse grains will affect the body's absorption of nutrients such as calcium and iron. Although coarse grains are good, they are not suitable for everyone. Some people with special physique should not eat coarse grains often.

Eating coarse grains pays attention to the quantity on demand, and the demand for coarse grains is different for different groups of people. Middle-aged people, especially those with symptoms such as "three highs" and constipation, can appropriately increase the intake of coarse grains; Elderly people over 60 years old with poor gastrointestinal function and children with poor digestive function should eat less coarse grains and chew slowly; People who are emaciated, malnourished and have poor immunity, people who are short of calcium, iron and other elements, teenagers, pregnant women, parturients, athletes and manual workers in the growth and development period should not eat more because they need more nutrition, so as not to interfere with nutrient absorption by coarse grains.

Eating whole grains healthily will have nutrition.