As the old saying goes, "Eating bran rice is healthy for all ages", it is intended to explain the importance of coarse grains to human health. Coarse grains are rich in dietary fiber, which can promote the digestion and absorption of human stomach. They also contain a lot of vitamins and protein, which are more nutritious than polished rice and refined flour, and avoid many "rich diseases" caused by too careful diet.
With the remarkable improvement of living standards, food has become more and more refined. The noodles we eat in our daily life are refined noodles without any bran after multi-layer processing, which look white and smooth; Rice is polished white rice obtained by removing rice bran and husk of rice containing germ, cortex and aleurone layer. Although flour and rice tastes delicate and smooth, its nutritional value is far less than that of whole grains. Because more nutrients, such as dietary fiber, vitamins, minerals and so on. Most of them exist in the husk, germ and cortex of grain. After repeated grinding, most of the husk, aleurone layer and germ are ground off, and a large number of nutrients are seriously lost. Therefore, generally speaking, the finer the grain processing, the less the nutrients.
Li Shizhen mentioned in Compendium of Materia Medica that rice bran can "moisten the intestines to relieve constipation, stimulate appetite and relieve qi", and long-term consumption can make the human body "moist, smooth and nourish vitality". Related experiments have also proved that dietary fiber in rice bran can promote gastrointestinal emptying and is a good "scavenger" for gastrointestinal tract. At the same time, dietary fiber is called "the seventh nutrient", which plays an important role in promoting digestion and absorption and enhancing gastrointestinal peristalsis. It can enhance gastrointestinal peristalsis, effectively promote human metabolism, stimulate appetite, improve gastrointestinal environment, and promote the timely discharge of toxins and wastes, thus ensuring the full absorption of other nutrients. As early as the Yellow Emperor's Internal Classic, there was a discussion that "five grains make up", among which five grains are the ones with chaff.
Cereals usually consist of four parts. The outermost layer is chaff or chaff, which is mainly composed of crude fiber and is generally inedible. The second layer is a grain film. Although it is only a thin layer, it is rich in protein, minerals and a lot of B vitamins and inorganic salts needed by human body. The third layer is granular, which is the center and essence of the whole grain and contains a lot of starch. The tip of the grain is the germ. Don't underestimate its size. It is rich in calcium, iron, protein, fat, B and E vitamins, nicotinic acid and other nutrients that play an important role in human body. Generally, after preliminary processing, the outermost skin or shell of the grain is removed, which makes the grain taste more delicate and smooth, and can improve the taste while retaining most nutrients in the grain. However, after deep processing of grains, such as polished rice and refined flour, their shells, membranes and germs are destroyed and many nutrients are lost. Therefore, in the case of eating the same amount of grain, it is much more nutritious to choose grain that has only undergone preliminary processing than polished white rice and white flour. In daily life, we should also try to match the thickness as much as possible, with balanced nutrition and good health; Take care of one thing and lose another, and malnutrition may lead to physical diseases.
Too careful diet may cause high blood pressure, dyslipidemia, rough skin, decreased vision, cardiovascular and cerebrovascular diseases and other health problems. In particular, the B vitamins rich in bran have a good effect on human brain and gastrointestinal tract. Once lacking, they may suffer from beriberi, oral ulcer and other diseases, or often feel tired, weak, anorexia, indigestion and nervousness, which seriously affects their normal quality of life. What's more, you may suffer from diseases such as hemorrhoids due to a serious lack of fiber in your body. However, bran can only be used as a supplement to rice, and excessive consumption will cause another imbalance and extreme. Because a large amount of dietary fiber contained in bran has strong water absorption, if you eat too much and drink too little, it will easily cause strong stimulation to the gastrointestinal tract, leading to gastrointestinal discomfort such as constipation and indigestion, thus affecting the normal work and operation of the digestive system, which violates the original intention of health care. Therefore, the daily diet should be diversified and reasonably matched.
Coarse grains are mainly aimed at flour and rice, including corn, oats, buckwheat, sorghum, wheat bran and various beans, such as soybeans, mung beans and red beans. People are used to eating soft and greasy food such as flour and rice, and suddenly eating coarse grains will make them uncomfortable, so many housewives want to make coarse grains delicious, but still the same sentence: the finer the processing, the more serious the nutrient loss. Coarse grains do not need to be cooked carefully, and naturally enter the human body, which can dredge the intestines, regulate qi and clean up waste. Add flour and rice to coarse grains, or make snacks with strong local flavor, so that eating coarse grains is delicious and healthy.
Steamed brown rice
Before cooking porridge, it is best to soak brown rice in the pot for about half an hour before cooking, and then the steps are the same as normal porridge cooking. Brown rice can generally be bought in supermarkets. As the name implies, it is unprocessed coarse rice. Its appearance is complete, yellowish brown or light brown, and it smells good. The biggest advantage of brown rice is that the germ has not been ground off and contains a lot of vitamins, cellulose and zinc. Drinking steamed brown rice often contributes to the digestion and absorption of nutrients, stimulates the secretion of gastric juice, promotes gastrointestinal peristalsis, and can effectively prevent health problems such as high cholesterol. But diabetic patients had better not drink steamed brown rice on an empty stomach, which will make blood sugar unstable and cause discomfort.
Sorghum snacks
Sorghum is rougher than the brown rice mentioned above. Obviously, the taste of porridge is slightly worse, but it will be much more delicate when it is ground into powder to make cakes. This way of eating does not affect the absorption of nutrients, and it is also very tasty.
(1) There is a snack called sorghum bar, and the main raw material is sorghum rice. The method is to grind the sorghum rice into powder and put it in a pot, then add a proper amount of baking powder, eggs, water and sugar, stir it evenly into a sticky paste, knead it into dough, finally put it in a pot and flatten it, add a proper amount of water to steam it, and take it out after turning off the fire. However, it should be noted that people with poor gastrointestinal function, such as indigestion, spleen and stomach deficiency and cold, are not suitable for eating sorghum, and eating more will even aggravate the condition.
(2) People with a bad stomach can try to make sorghum soup, that is, when making corn soup or tremella soup, add a little sorghum, which is delicious, promotes digestion, rich in nutrition, sweet and refreshing.
Barley soup
Coix seed yam ribs soup can benefit the stomach and warm the middle. Coix seed is slightly cold and difficult to digest. Eating alone can easily cause indigestion or constipation and other discomfort. Generally speaking, it is most appropriate and effective to cook soup with food with warming effect. Coix seed can strengthen the spleen and stomach, diminish inflammation and reduce swelling. Coix seed contains a lot of vitamins, which can promote the skin to glow with youthful vitality and luster. People with stomach cold or chronic gastritis, as well as the elderly and children, must eat coix seed in moderation.
Buckwheat noodles
Chopped meat, cucumber and buckwheat noodles, mixed with cold salad, are really delicious. Buckwheat is grayish black, and its protein content is higher than that of rice and flour, so it is especially suitable for growing children. Eating more for the elderly can also lower blood pressure and regulate blood lipids. There are several points to pay attention to when making soba noodles:
Buckwheat (1) is cold and hard, so it is best to soak it for a while before processing, which will not hurt the stomach, but also facilitate digestion and absorption.
(2) It is best to use mutton with warm stomach for minced meat, which can offset the coldness and coolness of buckwheat. People with spleen and stomach deficiency or bad stomach should pay special attention to this.
(3) Buckwheat noodles are best not to be used for breakfast and dinner, which is easy to hurt the gastrointestinal tract and cause indigestion. Don't eat too much at a time, and stick to the principle of moderation.