1. Whole wheat flour
Whole wheat flour is a little dark in color, except for endosperm, aleurone layer and bran. Only the white endosperm remains the most primitive appearance, containing more beneficial nutrients such as dietary fiber, minerals, B vitamins, vitamin E and carotenoids. Whole wheat flour is dark in color and strong in taste, so it can be added appropriately when making staple food. It is suggested to make fermented foods, such as whole wheat bread and steamed bread. Fermentation can improve the utilization rate of B vitamins, and cellulose is more easily digested and absorbed by gastrointestinal tract.
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2. Brown rice
Brown rice just took off the chaff, refused the opportunity of massage in the mill, and kept the germ, aleurone layer and some chaff. B vitamins, vitamin E, minerals and dietary fiber are all higher than those of white rice. Especially "tattooed" rice (such as black rice) still retains antioxidant substances. Japanese advocate eating brown rice, and cooking rice and brown rice in the ratio of 1: 1 is very beneficial to health, especially for diabetics. However, brown rice is not easy to cook, so it should be soaked for two hours in advance. It is best to cook in a pressure cooker, which is easy to cook, soft and easy to digest.
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3. Oats
Oats are much higher in protein, fat and dietary fiber than other cereals. Oats differ from other compatriots in that they contain β-glucan, which makes them digest slowly and feel full. In addition, I also have the characteristics of low glycemic index and low glycemic load, which is very suitable for diabetic patients. Some studies show that oats can promote sleep. For dinner, oatmeal is used to cook porridge or rice at the ratio of 1: 4. Mix with oatmeal and flour, add some fruit and chocolate, bake into cookies and snacks, and give them to children as snacks.
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4. Xiaomi
Northerners like to eat millet, which contains more vitamin E, dietary fiber, potassium and iron than similar rice. Xiaomi is also the patron saint of preventing hypertension and iron deficiency anemia. Yellow skin is destined to have a different "connotation" from other grains, rich in carotene and more vitamin B2. After washing the millet, put it in the pot and add water. Boil it with high fire and simmer it with low fire until a layer of rice skin appears on it. Pour out the clear soup on the porridge, add some milk and mix well. After warming, add some honey to drink.
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5. Corn
The content of B vitamins, β -carotene and dietary fiber in corn is higher than that in rice and wheat, and it also contains phytoactive substances such as lutein and zeaxanthin, which are beneficial to health. If you eat corn or even germ, you can also get essential fatty acids (linoleic acid) and vitamin E, which is good for your health. Corn is a good food, and fresh corn is also suitable for soup. Fresh corn corn must be brown and white. If you want to cook corn water, you'd better choose white and tender. Boiling water can prevent infection.
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