Compared with the white flour and rice we usually eat, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans.

Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.

Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages.

Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.

The disadvantages of excessive consumption of coarse grains

1. Eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration.

2. Eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.

3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant and lactating women and growing teenagers.

4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.

Three ways to eat coarse grains correctly

1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs sufficient water as the backing to ensure the normal operation of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.

2. Eating coarse grains step by step and suddenly increasing or decreasing the consumption of coarse grains will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.

3. Eat coarse grains with meat dishes. When we make food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.

There is no doubt that coarse grains usually taste worse than flour and rice, which is one of the main reasons why people avoid roughness and strive for perfection. In addition, coarse grains with poor taste remind many people of that time of poverty and even hunger, and the unpleasant experiences in those years. So it is not surprising that few people really like to eat coarse grains. Nutrition and health care are the main driving forces for people to choose and pay attention to coarse grains.

How to pay attention to cooking methods, improve the taste of coarse grains, and make delicious coarse grains, which are nutritious, healthy and not bad for appetite? There are three basic principles: first, eat with flour and rice; Second, intensive cultivation of coarse grains; The third is to buy or make local flavor food to eat.

How to eat millet Xiaomi and flour rice can be eaten together;

(1) Two-meter porridge. Put millet and rice together to cook porridge.

2 Xiaomi mung bean porridge, put millet and mung bean together to cook porridge, and you can put a small amount of peanuts. ③ Laba porridge, the ingredients of Laba porridge are slightly different due to different regions and tastes. In modern times, pearl rice, Coix seed, Coix seed and black rice are added, and some of them also put ginkgo, lily, lotus seed, longan, mung bean and flower bean, and then candied food is added. The making method of Laba porridge is relatively simple. 4 millet brown sugar porridge.

⑤ Millet flour steamed bread.

Intensive cultivation of coarse grains can:

① Xiaomi pancake

2 millet flour steamed bread millet flour, soybean flour and a small amount of eggs or milk powder can be made into delicious steamed bread. (3) Millet yam porridge, which is made by mixing millet powder and yam powder, boiling and adding sugar. Local flavor foods are:

(1) Lv Jia paste porridge, Yuncheng, one of the famous specialty, also known as confused. (2) Zibo tea soup: Soak the millet, take it out, dry it slightly, grind it, add sugar and brew it in boiling water. 3 Jinzhong pearl porridge, pearl porridge is an ordinary millet mung bean porridge in Shouyang. ④ Tongchuan snowflake candy.

⑤ Qufu jujube cake.

6. In Long Hudou of Manchu, there are rice, millet, adzuki bean and Jiong's rice.

How to eat corn

Flour and rice can be used to make a tortilla, and flour and corn flour can be steamed into a pancake.

(2) Corn tortillas, mixed with appropriate amount of soybean flour, form corn bread.

3 corn steamed bread, mixed with flour to make steamed bread.

Intensive cultivation of coarse grains

(1) Corn grits porridge, which is difficult to cook, can be cooked into a paste with "corn grits". ② Corn residue porridge

③ popcorn

④ Boiled fresh corn

(5) Corn flour jiaozi, steamed stuffed bun and pie.

Local flavor foods are

(1) tortillas, tortillas are made of fresh corn kernels and jam. (2) Huaiyin corn sweet potato porridge, put two Jin of corn in a simmer pot, put it in the 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 absorption, and then it is ground into paste with a water mill. ③ Filter pulp salty porridge.

④ Bagu Baba is in Yunnan, commonly known as Yunnan corn. Bagu Baba is a flavor snack made of fresh and tender corn in the mature season of corn every year. How to eat buckwheat

You can make it with flour and rice.

(1) Buckwheat cake, buckwheat flour and flour mixed cake.

2 buckwheat noodles, buckwheat noodles mixed with flour to make noodles.

3 buckwheat flour steamed bread, buckwheat flour and flour mixed to make steamed bread.

4 buckwheat rice.

Coarse grains can be carefully cultivated.

(1) Buckwheat jiaozi, steamed stuffed bun and pie.

② buckwheat bread

③ Buckwheat pancake

Do people who eat white rice, delicacies, meat and fish need to clean their stomachs every day? Eating coarse grains can make your stomach healthier and your appetite stronger. There is an old saying that "five grains are abundant", which means that coarse grains and flour and rice are rich in nutrition, and eating them together is beneficial to health. We know that different kinds of cereals have different nutritional values. Oats are rich in protein. Millet is rich in tryptophan and carotene; Beans are rich in high-quality protein; Sorghum is rich in fatty acids and iron; Potatoes contain carotene and vitamin C.

★ Disease prevention: At the same time, many coarse grains also have medicinal value. For example, corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Mung beans are sweet and cold, and have the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst; Buckwheat contains chlorophyll and rutin that other grains do not have. The vitamin B 1 and B2 in buckwheat are twice as high as those in wheat, and niacin is 3-4 times as high. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes.

Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain, the more vitamins, protein and cellulose are lost. Although dietary fiber in coarse grains can not be digested and utilized by human body, it can ventilate and moisten intestines, clean up waste and promote food residues to be excreted as soon as possible.

★ Weight loss: Coarse grains also have the function of weight loss, just like corn, which also contains a lot of magnesium. Magnesium can strengthen the peristalsis of intestinal wall and promote the excretion of waste in the body, which is very beneficial to lose weight. When the corn is ripe, the tassel on the ear has diuretic effect, which is also beneficial to lose weight. We can make corn soup into tea, or corn into tortillas, tortillas and so on. Puffed popcorn has a large volume, which can eliminate people's hunger after eating, but its calorie content is very low after eating, so it is a green food to lose weight.