Although nutritionists advocate eating miscellaneous grains, many people are used to eating rice noodles, thinking that miscellaneous grains are too thick, have a bad taste and are even difficult to swallow. Actually, it's all because you can't. Whole grains are not only nutritious and delicious, but also have many benefits for health care. Let's have a look.
Oats are cooked and eaten to reduce blood fat.
β -glucan in oats can reduce the "bad cholesterol" in blood without affecting the level of "good cholesterol". In addition, the glycemic index of oats is low, which helps to control blood sugar.
Because the β -glucan in oats can only play a role after it is dissolved, and the more sticky oats are, the stronger the health care effect is. Therefore, it is recommended that oats be cooked as much as possible.
For example, you can cook oatmeal with rice, or you can cook oatmeal together. Oatmeal is best boiled for 3~5 minutes before eating, which is better than brewing.
Another troublesome but nutritious method is oat eight-treasure rice, which is to soak oats, black glutinous rice, long glutinous rice, brown rice, rice, lotus seeds, coix seed and red beans in water for 1 hour, drain the water and add water to cook. This kind of porridge can provide enough dietary fiber and carbohydrate for human body and is suitable as a staple food.
Glutinous rice is used as a mash to soothe the nerves.
Glutinous rice can be used for porridge and jiaozi, but the healthiest way is mashing (also called fermented grains), which is a famous snack in Hunan and Hubei. Mix a proper amount of glutinous rice, coix seed, lotus seed coarse powder, yam coarse powder, euryale seed coarse powder, poria cocos coarse powder and distiller's yeast together, put the evenly mixed raw materials into a porcelain-lined basin, add water, steam in a steamer for 65,438+/-0 hours, take out and cool, mix with distiller's yeast, and put the basin in an environment of about 25℃ for 36-48 hours. I like to eat sweet and add some rock sugar. Fermented glutinous rice is suitable for eating at noon and evening, which is helpful for digestion and calming the nerves.
Coix seed is boiled to remove moisture.
Chinese medicine believes that coix seed has the function of clearing away heat and promoting diuresis, and the best way is to make soup. Soak coix seed for 3~5 hours, then add 3 times of water and boil it with strong fire. 10 minutes later, move into a rice cooker and continue to cook 1~2 hours.
Besides drinking coix seed water, frying coix seed is also a good way to eat, that is, taking coix seed, frying it with slow fire, taking it out when it is slightly yellow and bulging, letting it cool, slightly burnt and slightly fragrant. Because coix seed is easy to cause cold deficiency, people with cold deficiency and pregnant women should not take it.
Xiao mi Zhu Zhou yang Wei
Millet is rich in protein, vitamin B2, nicotinic acid, calcium, phosphorus and other nutrients, and also contains carotene which is not available in general cereals, among which tryptophan, which can regulate sleep, is the highest in cereals. Millet is best for porridge. The gelatinized starch is soft and smooth, which has the function of invigorating stomach and stomach, and is very suitable for nourishing stomach. Moreover, millet porridge is easy to match, and adding honey can enhance the laxative effect; Add red dates and longan to nourish your hard work; Adding tremella and lily can moisten dryness and relieve troubles; If the blood fat is high, you can add oats to eat together.
In addition to cooking porridge, millet can also be made into two kinds of rice with rice, which is easy to digest and absorb and will not bring great burden to the stomach.
Sorghum snacks, antidiarrheal
Sorghum has the effects of regulating stomach, strengthening spleen and resolving food stagnation. Sorghum contains tannin, which has the function of convergence and solid removal. People with chronic diarrhea often eat sorghum rice porridge, which has obvious curative effect, but people with dry stools should eat less.
Sorghum is rough and not easy to digest, so it is suitable for "softening". You can grind sorghum into powder, add baking powder, sugar, eggs and appropriate amount of water, knead it into dough, steam it flat, fry it in an oil pan and sprinkle with sesame seeds. There is also a folk practice of cooking porridge with sorghum and sugarcane juice, which has the effects of benefiting qi and promoting fluid production, relieving cough and resolving phlegm.