In fact, coarse grains are the floorboard of coarse grains and miscellaneous grains. Miscellaneous grains refer to all other grains except staple food. The staple food includes rice, corn, wheat and soybeans. There are many kinds of miscellaneous grains. We often eat sweet potatoes, potatoes, sorghum, buckwheat, oats, coix seed, mung beans, red beans and broad beans. Peas, lentils, etc. In fact, coarse grains are mainly processed or unprocessed, such as corn and mung beans. Flour and rice have relatively fine processing precision, such as rice and flour that we eat every day.
In addition, there are coarse grains, and many people don't know the difference between them and coarse grains. In fact, the division of grain is also based on the degree of processing, but it is more detailed, and it is necessary to keep the complete grain structure such as husk, aleurone layer, endosperm and germ. Note that if the rice bought from the supermarket has a layer of white powder on its surface, it is aleurone layer. Refined grains only retain endosperm.
Most coarse grains are almost the same as whole grains, and they all retain a complete structure. These structures have high nutritional value, and if they are removed during processing, the nutrition will be greatly reduced. Therefore, this is why everyone is advocating eating coarse grains and whole grains.
Since coarse grains and whole grains are so nutritious, should we replace all the white rice noodles at home with coarse grains? Actually, it is not. The correct practice of coarse grains should pay attention to reasonable collocation and daily intake.
The dietary guidelines for China residents (20 16) recommend that coarse grains account for 1|3~ 1|2 of all daily staple foods. Intake 50 ~ 150g of whole grains and miscellaneous beans and 50 ~ 100g of potatoes every day, of which 50g is about two and a half. Because coarse grains are not refined by us, eating too much is still harmful to our health, so we can't eat coarse grains as staple food every day, so we should pay attention to the problem of quantity:
There are many kinds of miscellaneous grains in the supermarket. When choosing collocation, we should pay attention to the following principles:
First, pay attention to the collocation of cereals and beans, because cereals and beans in miscellaneous grains are rich in plant protein, and these protein ingredients are slightly different. In cereal protein, lysine content is low and methionine content is low. Therefore, if you only eat cereals or beans, the utilization rate of protein will decrease, because only when there are more lysine and methionine at the same time, protein can complement each other, and the utilization rate can be improved, that is, the biological value of white matter can be improved.
Second: the thickness is the most reasonable. Just mentioned, it is best not to change all the white rice noodles at home into coarse grains. Because coarse grains are too rough, it is easy to cause stomach wall damage and increase the risk of gastric cancer. Therefore, it is suggested that when cooking porridge, rice and coarse grains should be counted separately, which is beneficial to digestion.
Third: the color matching is more brilliant. It is recommended to match coarse grains of different colors each time. Colorful represents different phytochemical nutritional characteristics of food, and conforms to the principle of diversification of food types. In addition, colorful colors can give people the enjoyment of visual beauty and stimulate appetite.
Generally speaking, as long as coarse beans are added to the usually cooked white rice or white rice porridge, it can be cooked into coarse cereal porridge or coarse cereal rice. It is generally recommended to eat coarse grains, while avoiding too stiff taste and digestive problems. Next, I will introduce you to several simple and nutritious staple foods.
In addition, many people choose coarse miscellaneous porridge, mainly to lose weight, but when drinking porridge, we should pay attention to the following questions:
Only in this way can the balance of food categories be ensured, and there will be neither excess energy nor unbalanced nutrition. However, some people still eat coarse and miscellaneous food to lose weight, but the more they eat, the fatter they get. It may be that there is something wrong with the collocation and eating method. For example, many people feel that eating porridge is low in energy, so they open their bellies and eat too much. Actually, it's not, because even porridge provides carbohydrates, and people who want to lose weight should not eat more. It is suggested that one person mix rice with 50 grams of coarse grains, the ratio of water is about 3 to 4 times, and the energy of porridge is about 180 kcal.
In addition, many people like to eat sweet potato or purple potato porridge, but they don't know that porridge rings with potatoes. It is equivalent to eating two staple foods at the same time, which is not conducive to weight loss. And it is not recommended to eat a single variety of coarse grains for a long time. It is best to cook as many ingredients as possible. Eat coarse grains more than 3 times a day and at least 5 kinds a week. If it's too much trouble, you can buy several kinds of coarse grains at one time and mix them with each meal.
Many people are usually busy at work and have no time to make their own miscellaneous grains porridge, so they will go to the supermarket to buy various brands of eight-treasure porridge, black rice porridge, millet porridge and so on. In fact, there are few pure coarse grains in these foods. After deep processing, the dietary fiber content will be greatly reduced. Adding high oil and high sugar to improve the taste will not only lose weight, but will increase weight. Therefore, when you buy, you'd better look at the ingredient list on the package. Only coarse grains and miscellaneous beans are the best without other additives. For example, oatmeal, choose pure oatmeal, that is, there is only oatmeal in the ingredient list. There are many ready-to-eat oats in the market, and sugar, creamer and non-dairy creamer are often added. , are not coarse grains.