The most common practice of millet is to make millet porridge, which is beneficial to digestion and absorption, delicious and nutritious. Millet is rich in magnesium, phosphorus, sulfur, copper and manganese. 100g millet contains 1 14mg magnesium, 285mg phosphorus, 104mg sulfur, 0.75mg copper and 1.6mg manganese.
In addition, the iron content of millet is twice that of ordinary rice, and the zinc content is also considerable. The daily staple food can be properly replaced by millet, or some millet and white rice can be cooked together into miscellaneous grains rice, which will help to make up for the loss of dietary fiber, vitamin B family and other ingredients during rice processing, and can also supplement more kinds of nutrition.
Many sugar friends will ask, aren't we not allowed to eat porridge and paste food? Can I drink millet porridge? Sugar friends can really drink millet porridge. Although porridge food is boiled for a long time, the gelatinization degree of starch is improved, its structure becomes easily broken, and starch is more easily decomposed into glucose, which has a greater impact on blood sugar. However, the sugar rising speed of millet porridge is completely acceptable to sugar lovers.
If the relatively intuitive "glycemic index" is used to measure the influence of food on blood sugar (the index of the influence of food per unit mass on blood sugar, which is generally defined as food with a medium to high glycemic index of more than 55), the glycemic index of ordinary cooked white rice can be as high as 865,438+0, while that of cooked white rice can be as high as 65,438+002, which poses a serious threat to blood sugar. The glycemic index of millet porridge is only 6 1.5. Although it is also a food with high glycemic index, it is much better than white rice. As long as sugar lovers control their intake and cooperate with appropriate hypoglycemic methods, the impact on blood sugar is acceptable, and they can also drink millet gruel frequently.
Millet is coarse grain. The dietary fiber retained in millet is much higher than that in japonica rice, and the structure of starch is not easy to be destroyed. Even if it is cooked for a long time, the gelatinization degree of starch will not increase too much. However, it should be noted that it should not be cooked for too long, and it is best to keep the millet in its original state, not too soft and rotten.
How to eat millet porridge? Actually, don't mind too much. Many friends think eating in the morning is good, but eating in the evening is not good. In fact, it doesn't matter if you eat millet porridge, its nutrition will not change.
Although millet is rich in nutrition and has the title of "Moon Rice", it is not a good food. The staple food is best to eat millet. The amount of staple food per meal is suggested to be 2~2.5 Liang. If you eat too much, your carbohydrate intake will exceed the standard. Millet porridge can be diluted with water, and you can drink 2~3 bowls at a meal. It is not advisable to eat too much. Drinking millet porridge often can strengthen the spleen and stomach and improve loss of appetite, but millet is slightly cold. If the stomach is really weak and indigestion is serious, reduce the consumption appropriately.