In recent years, not only soymilk machines and electric pressure cookers have become increasingly popular, but also all kinds of baked whole grain flour have entered almost all big supermarkets. In the past, people thought coarse grains, miscellaneous beans and miscellaneous grains were difficult to make, and they refused to eat them because they were too troublesome. Now this reason hardly exists-cooking is very easy.
Beat the grain paste with a soymilk machine, add materials and water, just wait for more than 20 minutes; Cooking eight-treasure porridge in an electric pressure cooker, just press a button, and after about 1 hour, you can drink delicious porridge.
The simplest thing is paste powder. After baking and beating, you can buy it home. You only need hot water to drink. Nothing is simpler than this. If you don't want to eat some miscellaneous grains, every day except white rice is white steamed bread, then you can only say that you don't want to eat and don't want to get the health benefits of miscellaneous grains.
But recently, many friends asked about soybean milk, beans and miscellaneous grains. It seems that while enjoying the benefits of miscellaneous grains and beans, there are still many puzzles that hinder people. Here, combined with questions from netizens, I will answer several questions raised by Xu Xiaoyu, editor of Sanjiu.com.
As a nutritious breakfast, cereal paste is delicious and convenient. However, if you grind whole grains and miscellaneous beans into paste, will you lose nutrition? Is the nutrition still there after washing the paste?
Whole grains and miscellaneous beans are difficult to digest and absorb raw and must be cooked. The way to eat batter is to bake it in the oven first, then grind it into powder and mix it with boiling water. Whether this method loses nutrients depends mainly on the baking process and has little to do with the pulverization and gelatinization process.
Because grinding is only a physical process, there is no nutrient loss in a short time; However, the paste is only made of boiled water. After mixing, the actual temperature will not exceed 80 degrees (we have done experiments, pouring 50 grams of powder into 400 ml of boiling water, or stirring with a small amount of warm water first, then adding boiling water, and measuring the central temperature after completely mixing into a paste, and the temperature is between 70 and 80 degrees). This temperature will not cause serious loss of nutrients.
During the curing process, heating for a long time may reduce the utilization rate of protein and cause Maillard reaction, resulting in the loss of amino acids such as lysine. However, the specific size of this loss depends on the baking temperature and time. The higher the temperature, the longer the time, the browner the baking color and the greater the loss. However, if the baking time and temperature are not enough, it will not be fully cooked and will not be fully digested and absorbed after gelatinization. Therefore, the baking process needs to be fully optimized. At present, there is no relevant research report in China, and enterprises have not given experimental data.
Even if you don't use batter, you should use the most traditional porridge cooking method, 100 degrees for a long time. Usually it takes more than 40 minutes to cook miscellaneous grains and bean porridge. Many families have to cook for 1-2 hours, and some even cook in electric saucepans and stews all night. After heating for such a long time, its protein loss is not big, but the loss of B vitamins can't be smaller than baking and pulverizing.
It is said that drinking eight-treasure porridge is good for slimming and beauty. It is convenient to cook eight-treasure porridge in a pressure cooker. Before going out, put beans, miscellaneous grains, red dates and longan in the pot, add water, make an appointment, and you can drink porridge when you go home. But will making an appointment to cook porridge lose nutrition?
Making an appointment to cook porridge will not lose nutrition, because after soaking whole grains and beans for a few hours, the substances that hinder nutrient absorption will be reduced and it will be easier to digest and absorb. The soaking temperature is only room temperature, which will not damage the nutrients.
Cooking eight-treasure porridge with electric pressure cooker itself will not cause additional nutrient loss. Because although the pressure cooker will increase the cooking temperature, it will only increase by a few degrees to a dozen degrees, which will not exceed 120 degrees, and will not produce any carcinogens. Although the temperature increased slightly, the total nutrient loss rate was basically the same as that of atmospheric cooking due to the shortened cooking time.
China Cuisine Association has measured the cooking effects of ordinary pots, electric cookers and electric pressure cookers, and the results show that the nutrition is almost preserved. At the same time, because the electric pressure cooker is sealed for cooking, the contact with oxygen is reduced during cooking, which is beneficial to the preservation of antioxidant substances. Foreign studies have proved that antioxidant activity can be preserved better than atmospheric cooking.
It should be noted that when the temperature is high in summer, soaking for several hours is easy to cause bacterial overgrowth. Although it can be sterilized after cooking, the flavor of porridge will be affected, which is a little fermented and not good to drink. Therefore, the soaking time should not exceed 3 hours at room temperature above 25 degrees. It is better to soak the ingredients before cooking porridge, but you can put it in the freezer for the night and then use it to cook porridge, so there is no problem.
Some experts believe that it is best not to add starchy foods such as mung beans and rice to the ground soybean milk, otherwise the soybean milk will become mushy and taste poor. Apart from the consideration of taste, is there any problem with mixing soybeans with coarse grains and starch beans?
Pure soybean milk must use soybeans and black beans rich in fat and protein, and various nuts can be added, because they are also raw materials rich in fat and protein. Starch food can only be made into bean paste and paste, not milky white and smooth soybean milk. However, because soybeans and various coarse grains are nutritionally complementary in protein, they can also be drunk together to make soybean five-grain paste. It's just that this paste is no longer soybean milk, but the nutritional function of miscellaneous grains porridge.
When it is used to replace the daily porridge, the nutritional value has not changed, because the beating and heating are only more than 20 minutes, and the daily miscellaneous cereal porridge needs to be heated and boiled 1 hour, which is more conducive to the preservation of vitamins.
Another thing to note is that this mixed soybean milk cereal paste is eaten with bean dregs, and people with indigestion and flatulence may feel uncomfortable. It is suggested that these friends don't add soybeans or black beans, but use all kinds of miscellaneous grains paste directly, which is easy to digest.
In addition, it depends on the function of soymilk machine. Most soymilk machines are only suitable for beating low-viscosity pulp, and many miscellaneous grains are beaten into thick paste, which may even overheat and burn out the motor. It would be better if you have the function of "five grains paste", but you should also read the instructions carefully.
How should beans and coarse grains be preserved after grinding into powder? When is the best time to finish eating?
After beans and coarse grains are ground into powder, their preservation will be greatly reduced. Because these foods contain a small amount of fat, the contact area with oxygen in the air is greatly increased after crushing, which is very easy to oxidize. After oxidation, not only the nutritional value is reduced, but also substances that promote aging are produced. So once ground into powder, you must eat it quickly. It is recommended to buy a little less at a time, eat it within 2 weeks, and it is not troublesome to buy more times.
Another important suggestion is to avoid getting wet after buying it. These nutritious powders are not only loved by human beings, but also by microorganisms. Just because there is no water, it is difficult for them to reproduce. As long as there is a little moisture in the damp, mold will enter it, and may even produce mycotoxin, which poses a threat to health. Therefore, it is best to put the bought powder in a moisture-proof storage container, such as a sealed jar. The spoon used to scoop powder must be kept dry.
Is there any difference in nutrition between soaking soybeans and grinding them into soybean milk, or grinding grains into paste, grinding beans into powder and brewing them with water? Is this appropriate?
The effect of grinding beans into powder and then washing them with water is different from that of grinding soybean milk directly, so it is difficult to clean them. This is because there is a step of soaking in advance when making soybean milk, and the bean dregs should be removed. Bean dregs are contained in bean powder. In addition, if the soybean meal is not heated, it is still in a raw state, and it can't be cooked just by boiling water. The anti-nutritional factors, such as toxic lectin and trypsin inhibitor, which hinder protein's digestion, cannot be removed, so it is unsafe and difficult to fully digest and absorb protein.
Unless the soybeans or black beans are roasted in advance and then beaten into a paste, the safety can be guaranteed. We didn't do the experiment of baking bean powder, only the experiment of baking cooked beans and beating soybean milk. After baked beans are made into soybean milk, bean dregs are less, and soybean milk also has the smell of baked beans, which some people like very much.
In terms of nutrition, the utilization rate of protein after baking may be slightly lower (inferred from other foreign literatures about baked beans). We don't have the first-hand measurement data, so we dare not say that there is much difference, but there should be little difference in other aspects.