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.

2. Brown rice

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.

3. Oats

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.

4. Xiaomi

Milk millet porridge is nutritious, try to eat some. 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.

5. Corn

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.

6, sorghum rice

For this "rough" food, it is very suitable for snacks. For people with poor gastrointestinal function, you can try to make some sorghum soup. For example, adding a little sorghum when making tremella soup or corn soup can add some rich flavor to the already nutritious soup.

7.highland barley

Generally, highland barley rice from Tibet is not easy to cook. When eating, you can soak it for half a day to make it fully absorb water, so it is not so "thick", and then cook porridge or steamed rice with miscellaneous grains such as rice, so as to ensure that all grains can be cooked at the same time and have a moderate taste.

8.buckwheat

Mix buckwheat flour and white flour at the ratio of 1: 4 to make buckwheat steamed bread; If you want to eat buckwheat noodles, mix buckwheat noodles with black wheat noodles at a ratio of 30%~50%, and mix noodles with half of the usual water to eat with vegetable marinade; Millet, corn and buckwheat noodles can also be used to make miscellaneous grains pancakes, rolled with lettuce and shallots and dipped in soy sauce, which tastes good. You can also try.

9. Coix seed

Queen Elizabeth II drinks a glass of barley water at 5 pm every day. This cup of coix seed water is made of half a cup of coix seed, 2.85 liters of boiled water, 2 lemons, 6 oranges and a little brown sugar. Coix seed strengthens the spleen and eliminates dampness, which is helpful for human excretion; Sour lemons are very appetizing, and oranges rich in carotene can improve the circulatory system and enhance vitality.

10, quinoa

There are many ways to eat quinoa, which can be steamed rice and porridge alone, or mixed with various freshly squeezed juices to make delicious drinks or quinoa soybean milk with pleasant aroma. Suitable for ordinary families are quinoa salad and fried quinoa with seasonal vegetables.