For example, 30 grams of rice, brown rice 10 grams, a total of 40 grams, suitable for female friends. If you are a male friend, rice can be 60 grams, brown rice can be 20 grams, a total of 80 grams, about 1 person. However, the skin of brown rice is hard, and if the amount exceeds rice, the taste will be slightly worse. You can soak brown rice for 6-8 hours in advance, and the overall taste will be greatly improved when cooking.
2. Whole grain rice
Sorghum, kidney beans, black beans, sorghum, purple glutinous rice and black rice, with the ratio of1:1:1:1,each 10g, totaling 60g.
3. Red bean rice or mung bean rice?
The ratio of rice to red beans and mung beans is also 1: 3, for example, 30 grams of rice, mung beans and red beans 10 grams, which is probably 1 person.
4. Garlic quinoa rice
30g of quinoa, garlic 15g, 20g of rice and dried mushrooms 10g, which is about 1 serving.
Whether it is coarse cereal porridge or coarse cereal rice, it is recommended to add some coarse cereal beans, which can increase dietary fiber, help control blood sugar and increase satiety. If you haven't eaten coarse grains and beans before, it is recommended to eat them slowly in several times to avoid gastrointestinal discomfort. Besides coarse cereals rice, potatoes can be used instead of white rice and flour, which has good taste and quick absorption, and is suitable for people who are not used to the high dietary fiber of coarse cereals and beans.
Coarse grains include corn, millet, millet, sorghum, oats, buckwheat, peas and broad beans. You can freely mix rice according to your own preferences and cook your favorite miscellaneous grains rice, which can be described as a "double harvest" of nutrition and preferences. If you are afraid of trouble, you can also steam corn, yam, potato, sweet potato and purple potato directly. In a word, miscellaneous grains rice, some beans, some meat and some vegetables are suitable for most people, which is beneficial to health, prevention of chronic diseases and weight control.