1, which grains can be preserved?
1, barley
Barley is rich in cellulose, especially soluble cellulose β-glucan. Help to maintain the stability of blood sugar level and provide energy for children. Barley also contains trace element selenium, which is a powerful antioxidant. Barley can be made into hot breakfast cereal, soup or pilaf.
2. Amaranth powder
In recent years, gluten has become an increasingly unpopular topic in the field of nutrition. People think that gluten food can easily lead to weight gain and indigestion, so they advocate eating gluten-free food. Amaranth powder, for example, contains all essential amino acids, of which lysine is often lacking in other grains. In addition, it is a good source of minerals such as iron, magnesium, zinc, calcium and potassium.
3. Oats
Oats also contain β -glucan fiber, which can help lower cholesterol and strengthen the immune system. Oats are called anti-aging polyphenols. In addition to the most traditional oatmeal breakfast, oatmeal can also be added to patties, casseroles and hamburgers.
4. Quinoa
Quinoa and amaranth powder have one thing in common. They are totally nutritious and totally based on protein food. In addition, quinoa is a good source of magnesium, zinc, iron and folic acid. Quinoa, as a plant, is not only rich in various nutrients needed by human body, but also contains a high-quality protein which is close to the composition of human amino acids. Quinoa is great. Its seeds are beige, red, black and even purple. It is a good way to add it to salads or dishes.
5. Eragrostis powder
Among the five grains, the gluten-free teff powder has the highest content of calcium and protein. Eragrostis powder is also a rich source of cellulose, iron and thiamine. Eragrostis powder is very small and tastes like nuts. It is an indispensable food in Ethiopia, and is often used to make traditional cakes, or to cook porridge with corn and carrots.
We often eat these grains, but many families don't eat much. I hope my friends will eat more for their health.
2. What are the benefits of coarse grains?
1, eating coarse grains can protect teeth.
Coarse grains can make people chew more, and chewing slowly plays an important role in promoting jaw development and preventing dental diseases. Chewing can reduce the incidence of dental caries. The chewing surface of teeth is not a smooth plane, but uneven, with many cracks, which makes it difficult to keep clean. The friction during chewing can make the tooth surface be washed by saliva, enhance the self-cleaning function of the tooth surface and reduce the occurrence of dental caries.
2. Eating coarse grains can increase nutrition supply.
Under the same weight and energy, whole grains can provide vitamins B 1, B2, potassium, magnesium and other minerals equivalent to more than 3 times of white rice. For example, compared with whole wheat, the content of vitamin B 1 in refined white flour is only a quarter of that in whole wheat. Therefore, eating coarse grains (whole grains) can make people get more nutrition on the premise of eating enough. People with a bad stomach should never refuse to eat coarse grains because of their "rough" appearance. As long as they choose good varieties, they will not increase the burden on the digestive system, but can help absorb more nutrients.
Eating coarse grains can reduce the risk of intestinal cancer.
As we all know, there is a lot of cellulose in whole grains and a lot of total dietary fiber. At the same weight, it can provide more dietary fiber and resistant starch, which not only helps to clear the bowels and relieve constipation, but also promotes the proliferation of beneficial bacteria in the large intestine, improves the intestinal microecological environment and helps to reduce the risk of intestinal cancer.
Eating coarse grains can prevent stroke.
Coarse grains can also prevent stroke. According to the Journal of Internal Medicine, a 12-year study in the United States shows that eating a lot of whole grain foods can significantly reduce the risk of stroke. 1984 to 1996, Harvard University conducted a health survey on more than 70,000 nurses aged 38 to 63. These nurses did not suffer from diabetes, coronary heart disease, stroke or other cardiovascular diseases before the survey. The results show that compared with women who eat less than half a slice of whole wheat bread or the same amount of whole wheat food every day, women who eat more coarse grains are 30%-40% less likely to have ischemic stroke. Even if the daily 1 serving of food is replaced by coarse grains, it will obviously help to reduce the risk of ischemic stroke.
5, eating coarse grains can detoxify
There is a saying that "five grains nourish" in Su Wen of Huangdi Neijing. Although with the continuous improvement of living standards, people pay more and more attention to health, while buying various nutrients ignores the whole grains that must be eaten every day, and whole grains are one of our real health medicines.