What is whole grain?
Generally speaking, whole grains refer to rice, wheat, soybeans, corn and potatoes, while grains other than rice and flour are customarily called whole grains, so whole grains also refer to food crops. Therefore, it is generally believed that grain is the general term for food crops. Ancient times generally refers to: millet, beans, hemp, wheat, rice; Grain is a general word, which refers to crops or agricultural products. Can be extended to foods and beverages containing cereals or native crops as raw materials.
In addition to being a staple food and food, whole grains also have many benefits to the human body. In the pyramid food structure map of China residents' dietary structure, bread, cereal, rice and pasta account for 50%~60% of food. The nutrients in whole grains are very rich, among which cellulose and minerals are several times that of ordinary white rice, and vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E, and trace elements such as calcium, potassium, iron and zinc are rich treasures. Whole grains are the main source of dietary fiber. Many whole grains contain a lot of unsaturated fatty acids, which can lower cholesterol and prevent cardiovascular diseases. Therefore, they can provide almost most essential nutrients for the human body and can be said to be the most nutritious food group.
So what is whole grains?
1, rice
Rice is a basic food for supplementing nutrition. Besides carbohydrates, it also contains protein, fat, vitamins and 1 1 minerals. Protein in rice is mainly protamine, and its amino acid composition is relatively complete, which is easy to be digested and absorbed by human body. It can provide more comprehensive nutrition for the human body and is known as the "head of the five grains".
2. Corn
Corn, also known as corn, maize and maize, has high nutritional value and medical care value, and contains fat, lecithin, grain alcohol, vitamin E, carotene, vitamin B 1, vitamin b2 and other nutritional and health care substances. More than 50% of its fat is linoleic acid. It is a health care product in coarse grains and is known as "golden grain". Moreover, the vitamin content in corn is very high, which is 5 ~ 10 times that of rice and wheat. High-nutrient substances such as riboflavin contained in corn are very beneficial to human body.
3. Wheat
Wheat is the staple food of people in northern China, with high nutritional value. Its main components are carbohydrates, protein, amino acids (gluten) and B vitamins. Carbohydrate in wheat accounts for about 75%, and that in protein accounts for about 65,438+00%, which is an important source of supplementing calories and plant protein.
4. Xiaomi
Millet, called millet, millet valley and sorghum in ancient times, is one of the "five grains" in ancient China and one of the favorite staple foods of people in northern China. Millet is rich in fat, 7.8 times that of rice, and mainly contains unsaturated fatty acids; It contains a lot of vitamin E, which is 4.8 times that of rice. Teng's fiber content is high, which is 2 ~ 7 times that of rice; It contains high potassium and low sodium, and the ratio of potassium to sodium is 9: 1 for rice and 66: 1 for millet. The iron content is high, which is twice that of rice, and the phosphorus content is also high, which is 2.3 times that of rice.
5. Buckwheat
Buckwheat, also known as triangular wheat, rye and flowering buckwheat, is rich in trace elements such as lysine, iron, manganese and zinc in protein, and its dietary fiber is 10 times that of ordinary polished rice. Buckwheat contains more than 70% carbohydrate, protein10.8% ~1.5%, fat 2.5% ~ 3%, vitamin 1.3%, calcium, phosphorus, iron, potassium and other minerals1.
6. Oats
Oat is naked oats, commonly known as Youmai and Yumai, which is a low-sugar, high-protein, high-fat and high-energy food. All kinds of nutrition are of high quality. The content of protein in high-quality oats is 15.6%, which is rich in 8 amino acids, fat, iron and zinc. Oats are rich in linoleic acid, accounting for 35% ~ 52% of all unsaturated fatty acids. Rich in calcium and vitamins, the content of B vitamins ranks first in all kinds of cereals, especially vitamin b 1. Moreover, oat is the only crop containing saponin (the main component of ginseng), which can regulate the gastrointestinal function of human body and lower cholesterol. In addition, oats are rich in two important dietary fibers: soluble fiber and insoluble fiber.
There are so many miscellaneous grains, how to eat them correctly is the key.
First of all, whole grain porridge
Ingredients: a small handful of black rice, a small handful of rice, a small handful of brown rice, a small handful of oat rice, a small handful of sorghum rice, a small handful of millet, a moderate amount of black beans, a moderate amount of red beans, a moderate amount of eagle mouth teasing, 4 slices of yam and a purple yam.
Exercise:
1, the night before, all materials were required to be washed and soaked.
In that big casserole, put all the ingredients into the soaked water and then fill it with clear water.
3, first cook with everyone, slowly stew until all the rice grains melt and the beans are crisp and rotten.
Second, purple rice blood porridge
Materials: appropriate amount of rock sugar, purple rice 150g, dried longan 75g.
Exercise:
1, washing purple rice, soaking in cold water 1 hour, and draining for later use;
2. Put the purple rice into the porridge pot, add water to boil, then cook for 40 minutes on medium heat, add dried longan and continue cooking for 20 minutes, and finally add rock sugar to taste.
Third, blood glutinous rice and black rice porridge.
Ingredients: blood glutinous rice, black rice, rock sugar.
Exercise:
1, blood glutinous rice and black rice are mixed together, and the blood glutinous rice is more than black rice, and it is soaked in cold water for at least 15 minutes;
2. Pour out the water, add cold water 10 minute, then pour out, add cold water 10 minute, then put it directly into the pot, add a proper amount of crystal sugar, cook with low fire, make the rice swell and saccharify it into porridge.
Health taboos of whole grains
There are also five kinds of "medicinal" people to avoid:
Wheat: It contains calcium, phosphorus, iron, amylase and maltase, and is also rich in vitamin E, which is an essential nutrient to protect the normal function of human blood, heart and nerves. In addition, eating wheat often can also enhance memory, nourish the heart and soothe the nerves.
Millet: Sweet and slightly cold, it has the effects of strengthening the spleen, removing dampness and calming the nerves.
Corn: the world's recognized "golden crop". Cellulose is 4- 10 times higher than polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Corn can also absorb some glucose in human body, which can relieve diabetes.
Soybean: sweet in taste, flat in nature, has the effects of strengthening the spleen, widening the middle energizer, moistening dryness and promoting diuresis, and can be used for the adjuvant treatment of malnutrition, diarrhea, abdominal distension and emaciation, pregnancy poisoning, sore and swelling, traumatic bleeding and other diseases.
Mung bean: sweet and cold, it has the functions of diuresis, detumescence, neutralization and detoxification, and cooling and quenching thirst.
Cowpea: Sweet, it has the effects of invigorating spleen and promoting diuresis, clearing away heat and toxic materials, stopping bleeding and quenching thirst. Chinese medicine regards cowpea as a dietotherapy for nephropathy. Cowpea can tonify five internal organs, replenish qi, regulate middle energizer and dredge meridians.
Naked oats: protein is 1.6-2.2 times higher than rice and flour, and its fat is 2-2.5 times higher. Moreover, there is more linoleic acid in naked oats, which is easily absorbed by human body and has the effect of lowering cholesterol in human blood. Naked oats contain less sugar and are ideal food for diabetics.
Buckwheat: Buckwheat contains "chlorophyll" and "rutin" which are not found in other grains, and its vitamin B 1 and vitamin B2 are twice that of wheat, and nicotinic acid is three to four times that of wheat. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes, and buckwheat can also be used externally to treat toxic sores and swelling.
Barley: Because of its greasy nature, it is often eaten with japonica rice. It can also be made into bread to eat: it can also be cooked with tea or brewed with beer. The starch content of barley is slightly lower than that of rice and wheat, while protein, calcium, B vitamins and other substances are much higher than that of rice, which has the effect of invigorating spleen and appetizing. Malt tastes sweet, warms the stomach, helps digestion, relieves qi and restores milk. Because of its cool nature, people with deficiency and cold should eat less or not.
These five kinds of people should not eat more miscellaneous grains.
1, people with digestive problems
People with digestive problems (such as gastric ulcer and duodenal ulcer) are not suitable for eating whole grains, because these ingredients are rough and have physical friction on the gastrointestinal tract, which will cause wound pain. People who are prone to flatulence are uncomfortable when they eat too much.
Reminder: People with gastrointestinal diseases should not eat too much buckwheat, because buckwheat is prone to indigestion; You can also consider eating soybeans to avoid flatulence.
2, anemia, people with less calcium
The high content of phytic acid and oxalic acid in cereals will inhibit the absorption of calcium, especially iron. Therefore, people with calcium deficiency and anemia should eat wisely. For example, milk can't be eaten with rice from whole grains, so calcium can't be absorbed.
In addition, the blood matrix iron contained in red meat is not affected by phytic acid, but most elderly people dare not eat red meat. If they blindly eat whole grains for health, it will be very bad. Some people have been unable to improve anemia because they eat too much whole grains.
So do women. If they have anemia problems and like to eat miscellaneous grains, they must supplement red meat. Half of the meat in a day must come from red meat.
3. Patients with kidney disease
Patients with kidney disease need to eat refined white rice instead. Because of the high content of protein, potassium and phosphorus in coarse cereals, it is easy to eat more as a staple food, which is unbearable for patients.
Zhang Wuben, who is in charge of the diet health of patients with chronic kidney disease in the hospital, said that from time to time, when patients are on the verge of renal dialysis crisis, they will go home and quickly abandon white rice and eat whole grains to revive their health; Results After three months of follow-up, the blood test showed that the patient's potassium and phosphorus suddenly soared, and it was only after careful inquiry that the patient was misled by cleverness.
4. Diabetic patients
People with diabetes should control the intake of starch, even if they eat whole grains, they should also control the amount.
Moreover, although whole grains help to lower blood sugar because they have enough fiber, medical staff encourage diabetics to eat them. But once diabetes complicated with nephropathy changes, you can't eat whole grains at this time, and you have to go back to eat polished rice, which makes many patients very confused.
5, gout patients
Eating more beans in gout patients will lead to an increase in uric acid, and the intake of beans in grains will be minimized.
Steamed brown rice "scraped" fat.
When we go to a restaurant, we occasionally eat a kind of rice porridge with a different taste from that at home. Although it is also cooked with rice, it tastes and smells better than rice porridge. This is steamed brown rice. The biggest feature of brown rice is that it contains germ, which is high in vitamins and cellulose. Eating regularly can reduce fat and cholesterol. Brown rice also contains a lot of zinc, which can improve rough skin.
Brown rice, as the name implies, is brown rice, and most of the rice grains are covered with rice skin. Brown rice is generally available in supermarkets, and fragrant brown or light brown brown brown rice is the best. Before steaming brown rice, soak it for about 30 minutes, and then cook it like normal rice porridge. Steamed brown rice can stimulate the secretion of gastric juice and contribute to the digestion and absorption of nutrients. But diabetics had better not drink this kind of brown rice porridge directly. Usually drinking rice porridge directly may lead to a sudden increase in blood sugar.
Sorghum is suitable as a snack.
"Red Sorghum" once made a generation have a unique feeling for the plateau, but you would never think that the most suitable way to eat such rough food is to make snacks.
Sorghum rice porridge is a bit rough, but it is much more delicate and nutritious when ground into flour for snacks. Sorghum rice is the most suitable snack called sorghum cake, which is to grind sorghum rice into powder, add baking powder, sugar, eggs and appropriate amount of water to make it thick, knead it into dough, steam it flat, fry it in an oil pan and sprinkle sesame seeds.
Sorghum cake is not easy to digest for some people with slightly poor gastrointestinal function. You can try to make some sorghum soup, for example, adding a little sorghum when making tremella soup or corn soup can add some richness to the already nutritious soup.
Coix seed soup is the most nourishing.
Coix seed is more like kernel than rice, so there are many places called Coix seed. Now more people like to eat coix seed, because the unique living environment of coix seed makes it less harmful, and it likes to grow in wet places. In many places, barley is grown in mountains or rivers.
Many people like to eat full-bodied coix seed, which tastes fresh and glutinous, but few people know that coix seed has many functions. Chinese medicine believes that coix seed can strengthen bones and muscles, strengthen spleen and stomach, eliminate edema, remove rheumatism and clear lung heat. Coix seed is a very good tonic for women. A large amount of vitamin B 1 can make the skin smooth and fair, and it can also play an anti-uterine cancer role.
Coix seed is slightly cold and should not be cooked in porridge or eaten alone. It is very suitable to make soup with some foods that can be warmed up. You can stew chicken legs, tomatoes and barley together, which is not only easy to digest, but also has a very good nourishing effect. Coix seed is not easy to digest, so try not to eat more, especially for the elderly, children and people with stomach cold and gastritis. When you eat coix seed, you must eat it in moderation, not too much.
Eat buckwheat noodles for a long time
Buckwheat flour is a kind of gray-black flour. Although it looks ugly, it has high nutritional value. There are various ways to eat buckwheat noodles, but people are most used to making noodles with it. The protein of buckwheat is higher than that of rice and flour, especially for growing children, which is more suitable for them to eat some buckwheat noodles. Among them, lysine and arginine will surprise parents with their children's growth speed and intelligence, but parents should also pay attention to something when making soba noodles for their children.
It is best to mix buckwheat noodles with minced meat and cucumber. Buckwheat noodles are cold and easy to hurt the stomach, so they must be soaked for a long time until they become soft, taste better and are easier to digest. Cucumber can make buckwheat noodles less greasy, and minced meat is best with minced mutton, which warms the stomach and goes well with buckwheat.
The most suitable people to eat buckwheat are the elderly and children, and occasionally eat buckwheat noodles, which can be used by the elderly to lower blood fat and blood pressure. Buckwheat is essential for children to grow up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to damage the stomach or difficult to digest. You can't eat too much at a time, and the principle of moderation is the best.
Glutinous rice is best for making mash.
Glutinous rice can be used to cook porridge or make dumplings, but the healthiest and most magical way is to make mash wine. Glutinous rice can help digestion and soothe the nerves, and can relieve symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after being made into mash, and it is more convenient to eat and is not limited by dosage.
We can mix glutinous rice, coix seed, lotus seed powder, yam powder, Gordon Euryale seed powder, Poria cocos powder and distiller's yeast in a proper amount, put the evenly mixed raw materials into a porcelain-lined basin, add a proper amount of water, steam them in a steamer for 1 hour, take them out and let them cool, mix them with distiller's yeast, and put the basin at about 25℃, 36 ~ 45℃. If you like sweets, 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.
In addition, coix seed tonifies spleen and diuresis, lotus seed and yam tonify spleen and kidney, poria cocos tonifies qi, and all kinds of raw materials are matched to tonify deficiency and strengthen body. Laozhao wine is really the most nutritious and healthy match.
Beauty effect of whole grains
1, corn
Corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease.
2. Mung beans
Mung beans are sweet and cold, and have the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst;
Buckwheat contains "chlorophyll" and "rutin" that other grains do not have. Its vitamin B 1 and B2 are twice that of wheat, and niacin is 3-4 times. At the same time, both nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat is also effective for diabetes.
3. Fresh brown rice
Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain, the more vitamins, protein and cellulose are lost.
How to use whole grains for beauty and skin care?
1, Coix seed, mung bean and oat are also popular varieties of cosmetics and skin care products.
In addition to all kinds of rice, barley, mung beans and oats in miscellaneous grains have always been popular varieties of cosmetics and skin care products. The drainage and whitening characteristics of coix seed can be seen in many slimming, face-lifting and whitening products. It can be said that almost all skin care products with China beauty have coix seed ingredients, and the most famous one is snow muscle essence. Oats are the favorite natural exfoliating products, such as Julie's star product deep cleansing cream, like a can of oatmeal, and Kiel's star product oatmeal cleanser, which is similar.
2. Beans are the natural preferred ingredients of skin care products.
Beans are rich in soybean isoflavones, and soybean skin has the effect of exfoliation, which has also become the natural first choice for skin care products. Japan's famous SANA soy milk is that the whole brand contains soy ingredients, which is cheap and easy to use. It is a very famous and popular cosmeceutical brand.
3, Taomi water can beautify the skin
In addition to those products containing whole grains, using them as raw materials in life can also achieve the purpose of skin beauty. For example, there is a folk saying that washing your face with Taomi water can make your face white, tender and delicate. It is said that you wash your face with this. I don't know whether Shi washes her face with Taomi water or whether her beauty is related to Taomi water, but it is true that Taomi water can beautify her skin.
This is because "water-soluble vitamins" and "minerals" in white rice will remain in rice washing water, among which vitamin B is particularly rich, which can decompose oil stains on the face, dilute pigments and prevent the appearance of fat particles. Long-term adherence to washing your face with Taomi water will make your skin smooth and elastic.
4. The magical use of miscellaneous grains beauty mask
Whole grains can also be used as masks. Here are some simple but effective miscellaneous grain masks. Xiaoji's personal favorite is the barley oat milk mask. After use, the face is not only white and thin, but also firm and distinct. When cooking, it smells like delicious food, which makes people drool.
5, coix seed, oat milk whitening mask
Job's tears and oats are crushed in a crusher, and a certain amount of powder, about one to one, is grabbed and mixed in 20 ml of milk. Put it in the microwave oven and beat 15-30 seconds to make it paste. When it cools to a slight temperature, apply it to your face. Not only has the effect of whitening and moisturizing, but the warm feeling can also make the skin not only promote blood circulation, promote microcirculation, but also help exfoliate better.