Whole grains are a very nutritious food, including wheat, barley, black rice, glutinous rice, red beans, peanuts and so on. This combination provides a variety of vitamins, minerals and dietary fiber, which is beneficial to human health. So, how to eat to maximize the nutrition of whole grains? Let's discuss it below.
1. diversification
First of all, we should eat whole grains in a diversified way to ensure the balance of various nutrients. In the daily diet, different ways can be adopted, such as whole grain mixing or multi-level collocation. According to your own taste, you can choose some spices or meat to increase the taste. Delicious and nutritious whole grains can meet our needs well.
Reasonable soaking
Secondly, we should soak whole grains correctly. Some miscellaneous grains need to be soaked for a period of time in advance, and become easier to digest when absorbing more water. For example, black beans and red beans can be soaked in cold water for several hours in advance. It is easier to cook after soaking and helps to release nutrition.
3. Proper cooking methods
In addition, different miscellaneous grains need to be cooked in different ways. For example, barley and wheat can also be cooked in this way, but black rice or other red miscellaneous grains take a long time to cook. For nuts such as peanuts, it is easier to digest and absorb the nutrients by roasting them with water or fire before eating. In short, choosing a cooking method that suits you can provide the most complete and delicious whole grains.
4. Control intake and avoid excessive intake.
Although whole grains have many benefits, excessive consumption will also bring euphoria. It is suggested to control the intake of whole grains per meal to ensure that the weight is maintained within a healthy range. In addition, whole grains are also rich in high-energy substances, and the intake must be determined according to personal circumstances. It is suggested that on the basis of ensuring the balance of three meals
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