Plants (cereals, beans, vegetables, etc. ) is internationally known as the "Asian Pyramid". Think of it as an ideal food. In order to prevent modern diseases, nutritionists advocate eating more coarse grains, combining coarse grains with fine grains, combining dry and wet grains, and choosing coarse grains to achieve the homology of medicine and food. Has certain nourishing and special health care functions.
The effect of coarse grains on human body comes from its dietary fiber, mainly insoluble dietary fiber. Today, with more and more fine food, the intake of dietary fiber is gradually decreasing. Paying attention to increasing coarse grains and supplementing dietary fiber can prevent and treat obesity, diabetes and hyperlipidemia. However, eating coarse grains is a "double-edged sword". If excessive intake is not controlled, it will not only be difficult to keep healthy and prevent diseases, on the contrary, it may also cause many problems.
Eating more coarse grains makes the gastrointestinal tract "overwhelmed". Eating too much coarse grains means taking a large amount of insoluble dietary fiber at one time, which may aggravate the delay of gastric emptying and may cause abdominal distension, early satiety and indigestion. Especially some children and the elderly, as well as some patients with gastrointestinal diseases, or patients with weak gastrointestinal function, will have symptoms such as epigastric discomfort, belching, abdominal distension and loss of appetite after eating a lot of coarse grains.
Wonderful recommendation:
Eating more coarse grains may affect the absorption of elements such as calcium, iron and zinc. Eating more coarse grains will delay the absorption of sugar and fat, and also hinder the absorption of some macro and trace elements, especially calcium, iron and zinc. Therefore, it is necessary to supplement the mixture of vitamins and trace elements while eating coarse grains.
Eating more coarse grains will reduce protein's digestion and absorption rate. Eat more coarse grains, in which insoluble dietary fiber will slow down gastrointestinal peristalsis and weaken protein's digestion and absorption capacity. Deliberately reducing the intake of high-quality protein foods such as meat, eggs and milk for the sake of weight, blood lipid and blood sugar has led to malnutrition in protein.
Wonderful recommendation:
Diabetic patients who eat a lot of coarse grains will have hypoglycemia reaction. Diabetic patients will change from a low-fiber diet to a high-fiber diet in a short time. A series of digestive tract intolerance reactions will make energy-containing nutrients (such as sugars and lipids) not be absorbed in time, which will lead to hypoglycemia.
The scientific approach is to mix coarse grains with flour and rice, and the general ratio is 1+3 to 4 portions of flour and rice. This can not only play the role of coarse grains, but also avoid the adverse reactions caused by eating too much coarse grains.
Three ways to eat coarse grains correctly
1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs sufficient water as the backing to ensure the normal operation of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.
2. Eat coarse grains step by step, and suddenly increase or decrease the consumption of coarse grains, which will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.
3. Eat coarse grains with meat dishes. When we make food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.
There is no doubt that coarse grains usually taste worse than flour and rice, which is one of the main reasons why people avoid roughness and strive for perfection. In addition, coarse grains with poor taste remind many people of that time of poverty and even hunger, and the unpleasant experiences in those years. So it is not surprising that few people really like to eat coarse grains. Nutrition and health care are the main driving forces for people to choose and pay attention to coarse grains.
How to pay attention to cooking methods, improve the taste of coarse grains, and make delicious coarse grains, which are nutritious, healthy and not bad for appetite? There are three basic principles: first, eat with flour and rice; Second, intensive cultivation of coarse grains; The third is to buy or make local flavor food to eat.
How to eat millet Xiaomi and flour rice can be eaten together;
(1) Two-meter porridge. Put millet and rice together to cook porridge.
2 Xiaomi mung bean porridge, put millet and mung bean together to cook porridge, and you can put a small amount of peanuts. ③ Laba porridge, the ingredients of Laba porridge are slightly different due to different regions and tastes. In modern times, pearl rice, Coix seed, Coix seed and black rice are added, and some of them also put ginkgo, lily, lotus seed, longan, mung bean and flower bean, and then candied food is added. The making method of Laba porridge is relatively simple. 4 millet brown sugar porridge.
⑤ Millet flour steamed bread.
Intensive cultivation of coarse grains can:
① Xiaomi pancake
2 millet flour steamed bread millet flour, soybean flour and a small amount of eggs or milk powder can be made into delicious steamed bread. (3) Millet yam porridge, which is made by mixing millet powder and yam powder, boiling and adding sugar. Local flavor foods are:
(1) Lv Jia paste porridge, Yuncheng, one of the famous specialty, also known as confused. (2) Zibo tea soup: Soak the millet, take it out, dry it slightly, grind it, add sugar and brew it in boiling water. 3 Jinzhong pearl porridge, pearl porridge is an ordinary millet mung bean porridge in Shouyang. ④ Tongchuan snowflake candy.
⑤ Qufu jujube cake.
6. In Long Hudou of Manchu, there are rice, millet, adzuki bean and Jiong's rice.
How to eat corn
Flour and rice can be used to make a tortilla, and flour and corn flour can be steamed into a pancake.
(2) Corn tortillas, mixed with appropriate amount of soybean flour, form corn bread.
3 corn steamed bread, mixed with flour to make steamed bread.
Intensive cultivation of coarse grains
(1) Corn grits porridge, which is difficult to cook, can be cooked into a paste with "corn grits". ② Corn residue porridge
③ popcorn
④ Boiled fresh corn
(5) Corn flour jiaozi, steamed stuffed bun and pie.
Local flavor foods are
(1) tortillas, tortillas are made of fresh corn kernels and jam. (2) Huaiyin corn sweet potato porridge, put two Jin of corn in a simmer pot, put it in the water that overflows the corn head, put it in the pot, surround it with the residual fire after cooking, and soak it for about three or four hours. Corn is full because of heat absorption, and then it is ground into paste with a water mill. ③ Filter pulp salty porridge.
④ Bagu Baba is in Yunnan, commonly known as Yunnan corn. Bagu Baba is a flavor snack made of fresh and tender corn in the mature season of corn every year. How to eat buckwheat
You can make it with flour and rice.
(1) Buckwheat cake, buckwheat flour and flour mixed cake.
2 buckwheat noodles, buckwheat noodles mixed with flour to make noodles.
3 buckwheat flour steamed bread, buckwheat flour and flour mixed to make steamed bread.
4 buckwheat rice.
Coarse grains can be carefully cultivated.
(1) Buckwheat jiaozi, steamed stuffed bun and pie.
② buckwheat bread
③ Buckwheat pancake
★ Disease prevention: At the same time, many coarse grains also have medicinal value. For example, corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Mung beans are sweet and cold, and have the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst; Buckwheat contains chlorophyll and rutin that other grains do not have. The vitamin B 1 and B2 in buckwheat are twice as high as those in wheat, and niacin is 3-4 times as high. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes.
Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain, the more vitamins, protein and cellulose are lost. Although dietary fiber in coarse grains can not be digested and utilized by human body, it can ventilate and moisten intestines, clean up waste and promote food residues to be excreted as soon as possible.
★ Weight loss: Coarse grains also have the function of weight loss, just like corn, which also contains a lot of magnesium. Magnesium can strengthen the peristalsis of intestinal wall and promote the excretion of waste in the body, which is very beneficial to lose weight. When the corn is ripe, the tassel on the ear has diuretic effect, which is also beneficial to lose weight. We can make corn soup into tea, or corn into tortillas, tortillas and so on. Puffed popcorn has a large volume, which can eliminate people's hunger after eating, but its calorie content is very low after eating, so it is a green food to lose weight.
Little knowledge:
"Coarse grains" is a name relative to "flour rice" such as rice, wheat and white flour, which mainly refers to products such as corn, sorghum, millet, buckwheat, oats, naked oats, potatoes and various beans.