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Baidu Knows
Eating whole grains regularly can prolong life.
According to statistics, 50% of the long-lived elderly often eat miscellaneous grains and vegetarian food.
Whole grains are a "big family", such as millet, corn, buckwheat, black beans, broad beans, adzuki beans, mung beans and sweet potatoes. , are rich in nutrition. Through rational analysis, compared with refined flour and rice, the nutritional value of whole grains is better, and many of them contain healthy and long-lived nutrients and auxiliary anti-cancer effects. The longevity "five-grain rice" advocated by the Japanese is a mixture of rice, millet (millet), adzuki bean, wheat and soybean. The nutritional value of "five-grain rice" is much higher and more comprehensive than that of single grain rice.
After long-term research by medical experts and nutritionists, it is found that the content of fat, phosphorus and vitamin B2 in corn ranks first in cereals, and the fat content is more than twice that of flour and rice. The content of carrots lags far behind that of flour and rice. Corn contains linoleic acid and vitamin E, which can reduce the cholesterol level in human body, thus reducing the occurrence of arteriosclerosis. Corn contains more calcium. Scientists' research shows that calcium deficiency is one of the causes of hypertension. Corn is rich in glutathione, which is an anticancer factor. Corn is rich in cellulose, which can promote intestinal peristalsis, shorten the time of food passing through digestive tract, reduce the absorption of toxic substances and the stimulation of carcinogens to colon, thus reducing the occurrence of colon cancer.
In recent years, with the in-depth study of anticancer food, anticancer experts have found that some auxiliary anticancer substances, such as flavonoids, are generally contained in whole grains, which is a unique crystalline substance of soybean and a nemesis of malignant tumors. American cancer researchers have confirmed in animal experiments that flavonoids can inhibit the proliferation of cancer cells such as colon cancer, lung cancer and esophageal cancer. Most whole grains contain vitamin E, which can protect brain cells from damage, thus protecting the body and delaying the aging process.
Whole grain, the new favorite of the nutrition era
The term "whole grains" has a long history. China people's eating habits with grains as the main body have been followed for thousands of years. As early as two thousand years ago, in the book Huangdi Neijing, it was put forward that "five grains are the supplement, five fruits are the help, five animals are the benefit, and five dishes are the supplement."
Usually people think that rice and wheat are flour and rice, and miscellaneous grains refer to other grains. What we are talking about now is actually a big family, including many kinds of cereals and beans, such as millet, corn, brown rice, buckwheat, barley, oats, sweet potatoes, black beans, broad beans, mung beans and peas. In the past, it was an "outdated food" with a rough taste and a "symbol" of the era of adequate food and clothing. Now, it has become the new favorite of the times.
Three advantages of miscellaneous grains
Advantages 1: High content of vitamin Bl. Vitamin Bl is a water-soluble vitamin, and its important function is to participate in carbohydrate metabolism as a coenzyme. In addition, vitamin Bl can stimulate appetite, promote digestion and maintain the normal function of the nervous system. Originally, the content of vitamin B 1 in rice and wheat was not less than that in coarse grains, but after processed into polished rice, vitamin B 1 was lost in large quantities.
Advantage 2: It contains more dietary fiber. Dietary fiber is called the seventh largest nutrient of human body (the first six nutrients are protein, fat, carbohydrates, vitamins, minerals and water). Its main functions include lowering blood sugar, reducing blood fat, losing weight, relaxing bowels, detoxicating and preventing cancer, and enhancing disease resistance.
Advantage 3: Neutralize the pH value of human body. Miscellaneous grains are alkaline, which can neutralize the acidic environment of human body, relieve fatigue and increase physical fitness.
Special coarse cereals, special nutrition
Black rice: The appearance of black rice is pure black, which is a treasure in Inter Milan, and its nutritional value is higher than that of ordinary white rice. In addition, it also contains a variety of vitamins and trace elements such as zinc, iron, molybdenum and selenium.
Black sesame: Vitamin E contained in black sesame ranks first among plant foods. Vitamin E can promote cell division, delay cell aging and eliminate "free radicals" in human body. Millet: Millet is rich in tryptophan and carotene.
Sweet potato: contains carotene, vitamin C and magnesium. Corn: rich in calcium and fat. Its germ contains 52% unsaturated fatty acids, which is 4-5 times that of polished rice. Sorghum: Sorghum's main functions are invigorating qi, invigorating spleen, nourishing stomach and stopping diarrhea. It is especially suitable for children with dyspepsia, weak spleen and stomach and thin stool.
Oats: Oats have a high content of essential amino acids and a balanced distribution.
Wheat: Wheat is rich in fat, amylase, protease, steroids and vitamin E, calcium, phosphorus and iron. Buckwheat: The nutritional value of buckwheat is the most abundant in grain. Buckwheat contains more minerals, especially phosphorus, iron and magnesium, which is of great significance to maintain the normal physiological function of human hematopoietic system.
Turn a "rough mouth" into a "delicious cake"
The nutrition of coarse grains is much higher than that of all kinds of flour and rice, but the taste is not so smooth, so many babies reject these coarse grains. Here are some cooking methods of miscellaneous grains to provide technical support for you to build a healthy "miscellaneous grains" baby.
First, the family miscellaneous grains porridge:
Corn flour porridge: add water to the corn flour to make it paste, boil the water in the pot and pour in the corn paste. Stir while pouring, and cook the porridge for a while after boiling. You can add some jujube paste to the porridge, and the baby likes it better.
Laba porridge: Laba porridge is a kind of traditional porridge. Due to different regions and tastes, the ingredients are slightly different. Now pearl rice, Coix seed and black rice are often added, and some of them also add ginkgo, lily, lotus seed, longan, mung bean and flower bean, and then add candied fruit.
In addition, you can make your own black rice porridge, rice porridge (millet and rice are cooked together), millet mung bean porridge, millet brown sugar porridge, millet yam porridge, sweet potato porridge porridge and pumpkin porridge.
Second, miscellaneous grains snacks:
Millet steamed bread: Mix 100g millet flour and 100g soybean flour, add an egg or 20g milk powder, add water and stir evenly to make steamed bread, and steam in a steamer for 20 minutes. Corn cake: Mix 150g flour and 250g corn flour into a cake, put jujube paste or red bean paste in the middle, and steam in a steamer for 20 minutes.
In addition, you can also make corn tortillas, popcorn, buckwheat cakes, buckwheat flour steamed bread, millet pancakes, black rice sweet soup, black rice dumplings and so on.
Third, miscellaneous grains into the dish:
Corn and shredded fish
Ingredients: net yellow croaker 150g, millet 100g, egg white 1.
Ingredients: refined oil, salt, fresh soup, starch.
Production process:
1. Peel the yellow croaker, remove the thorns, cut it into filaments the thickness of soybean sprouts, rinse it with clear water, beat the salt, egg white and starch evenly, and stir it with the shredded fish for later use.
2. When the oil in the wok is heated to 20%, add the fish shreds, fry them, take them out and drain the oil for later use.
3, wash the pot, add a proper amount of fresh soup, add salt to boil, add corn to boil, add fish shreds, thicken raw flour, and pour in cooked oil.
Xiaomi sparerib
Ingredients: lean ribs (500g) and millet (250g).
Ingredients: onion, ginger, carved wine (wine is also acceptable), spiced powder, refined salt, chicken essence, soy sauce and sesame oil.
Production process:
1. First, soak the ribs in blood, squeeze out the water, cut into ribs about 1 inch long, and then add seasonings such as chopped green onion, minced sauce, carved wine, spiced powder, refined salt, chicken essence and soy sauce. , can be added according to your own taste, and mix well with ribs for later use.
2. Dry millet should be soaked in water. Take the pork ribs with good seasoning and wrap them with millet evenly.
4. Steam in a steamer for about 30 minutes.
Four, local coarse cereals food:
Xiaomi:
1, Lujia paste porridge: one of Yuncheng's famous specialties, also known as muddle.
2. Zibo Tea Soup: Soak the millet, take it out, dry it slightly, grind it, add sugar and brew it in boiling water.
3. Manchu Long Hudou: Rice, millet and adzuki beans are used as rice.
Corn:
1, Huaiyin corn sweet potato porridge: put two Jin of corn in a stew pot, put it in 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, and then it is ground into paste with a water mill.
2, Yunnan Baogu Baba: Yunnan is commonly known as corn as Baogu. Bagu Baba is a flavor snack made of fresh and tender corn in the mature season of corn every year.
Buckwheat:
The local flavor foods of buckwheat include Chengde Fried Bowl Tuo, Qingyang Buckwheat Noodles, Shanxi Bowl Tuo, Tianshui Buckwheat Quack, Yunnan Buckwheat Steamed Bread and so on.
At home, if you have time, you might as well spend some thought and time. If you don't have time, mix miscellaneous grains with flour and rice and cook some different kinds of porridge, which not only retains nutrition, but also tastes delicious. Why not?