For example, tomatoes, spinach, broccoli, salmon, garlic, blueberries and so on are active on the public table. ........
There are also some super grains that have begun to slowly enter people's lives.
As a fashionable and healthy diet, it is widely used.
For example, quinoa, lentils, gia seeds and flaxseed. ......
1 oatmeal
When it comes to oats, everyone is familiar with them.
This is a healthy food with low fat and mellow taste, which is gradually becoming active on our breakfast table.
It is also the only grain in the world 10 super food.
Oats contain plant protein, essential amino acids, abundant vitamin B 1B2, dietary fiber,
It also contains lysine, calcium, magnesium, zinc and other minerals.
Among them, glucomannan has the functions of helping to lower cholesterol value, improving immunity and inhibiting body fat formation.
2, lentils
In 2006, it was selected as the top five healthy foods in the world by Halth magazine.
Rich in protein, iron, vitamin B and folic acid.
However, lentils contain trypsin inhibitor, which is easy to cause indigestion and should not be eaten too much at one time.
Cooking time is about 20-30 minutes.
It is friendly with curry, thick soup and meat.
3. Chia seeds
Chiaya seed is sought after by many star artists because of its excellent skin beauty and weight loss effect.
It is rich in protein, fiber, calcium, omega-3, magnesium and other nutrients.
Known as "South American Gold".
/kloc-It is better to soak in water for more than 0/5 minutes for more than 5 times.
Jiaya seeds have the characteristics of water absorption and swelling,
If you eat directly without soaking, it is easy to stick to the respiratory tract or esophagus.
It is suggested that adults should not exceed 2 tablespoons at a time, and children should not exceed 1 tablespoon.
4. chickpeas
A lovely, sweet, low-fat and high-fiber skin care food.
Chickpeas contain a lot of protein, dietary fiber, vitamins and calcium.
Low fat content, very full.
Among them, vitamin C, vitamin E and various minerals,
Conducive to skin whitening, moisturizing and anti-aging;
About 30% dietary fiber can reduce cholesterol and improve intestinal function.
It can also make the body glow young from the inside out.
5. flaxseed kernel
Flaxseed kernel has attracted much attention as a plant with the highest ω 3 content.
Flaxseed kernel contains a lot of lignans,
This is a phytoestrogen,
Can achieve the effect of regulating female hormones,
So it is particularly friendly to women.
Flaxseed is also rich in protein, dietary fiber and vitamins.
Collagen components help to improve black spots, freckles, dermatitis and so on.
Raw flaxseed kernels are poisonous and need to be fried or soaked before eating.
6. Amaranth seeds
Amaranth seeds are rich in nutrition and have antioxidant and health care effects.
All its components contain 15%-20% protein,
The rest are rich in essential amino acids, calcium, iron and so on.
Amaranth seeds are rich in squalene, a rare ingredient.
Can effectively resist oxidation and scavenge free radicals in the body,
At the same time, slow down skin aging,
Help balance hormone secretion.
Amaranth seeds are very hard, so you can soak them for 10 minutes first.
Stir-fried until crisp, the taste is the best.
7. Wild rice
British media person Francis Case's 100 1 one of the foods that must be eaten before death.
Wild rice is actually not rice, but the seed of grass.
It also contains a variety of essential amino acids, vitamins, minerals, dietary fiber and so on.
Rich in lysine can effectively help growth and digestion,
It is a very suitable food for Asians to supplement.
8. Quinoa
In recent years, quinoa is the new favorite leading the world health care trend, and it is increasingly sought after by the fashion world.
65,438+06%-20% of the whole plant of quinoa is protein, with high content of protein, which is a sacred product for health preservation.
Quinoa contains all kinds of essential amino acids, which is the only food that astronauts take to the sky.
It contains a lot of dietary fiber, benign fats ω 3 and ω 9,
In addition, it contains no gluten and sodium.
It is quite friendly to people with low-salt diet and gluten allergy.
Super grain is really a very healthy choice.
But no matter how good things are, they can't be excessive or single.
Otherwise, there will be all kinds of unhealthy problems.
therefore ........
The consumption of super grains per meal is also 20%-30%.
Vegetables, meat, fruits and other foods,
In order to play the real role of super grain.