There are different versions of "Five Grains" in Historical Records. One is rice, millet (corn), millet (sorghum), wheat and glutinous rice (beans).
Nowadays, "five grains" have generally referred to all kinds of grains that can be used as staple foods, including rice, wheat, corn and other cereals, beans such as soybeans and red beans, and miscellaneous grains such as potatoes.
Among them, rice and wheat have become the main staple foods of modern people after processing, that is, rice and flour, also known as "flour rice"; Correspondingly, the remaining grains, beans and potatoes in the "five grains" are called "coarse grains".
Compared with the processed white rice flour, the "ground" coarse grains are various and low in price, but high in nutritional value, rich in cellulose, minerals and B vitamins.
In recent years, "eating coarse grains" has become a commonplace topic. After the popularity of the coarse grain diet, many merchants took this opportunity to exaggerate the value of promoting coarse grains, hoping that consumers can't live without "coarse grains" for three meals. However, some people have not improved after eating more coarse grains, but have brought many hidden dangers to their health.
Expert reminder
Many people have high expectations for coarse grains, and their understanding is not comprehensive. There are not a few patients who come to the hospital to "eat the wrong coarse grains". Some middle-aged and elderly people, while pursuing a healthy life and paying attention to diet and nutrition, will also overdo it and rely too much on coarse grains, which is counterproductive.
"Eating coarse grains" is a science. Only by eating the right variety and using the right method can the nutritional value be doubled.
No. 1
Xiaomi raises people, do you eat right?
When it comes to Xiaomi, everyone will definitely be familiar with it.
Millet is millet, which is made by shelling the seeds of millet. Because of its small particles, it is named "Xiaomi". Millet has white, red, yellow, black, orange, purple and other colors, and some varieties are sticky.
According to historical records, the earliest wine in China was brewed with millet. Chinese medicine believes that millet enters the spleen, stomach and kidney meridians, which has the function of strengthening the spleen and stomach, especially suitable for people with weak spleen and stomach. Millet can benefit the spleen and stomach, nourish kidney-qi, clear away heat, and facilitate urination. Traditional Chinese medicine often uses millet to treat nausea, vomiting or diarrhea caused by deficiency heat of spleen and stomach and spleen deficiency, upset heat to quench thirst, dry mouth, bladder and urination caused by heat.
As a traditional healthy food, millet has high nutritional value, contains fat, rich vitamins and dietary fiber, and contains more B vitamins than rice. Therefore, fragrant and delicious millet porridge has become a "must have" for many families.
Expert reminder
The amino acid composition of millet is not ideal, and the lysine content is very low, which affects the nutritional ranking of millet in the "coarse grain world".
Lysine is an essential amino acid for human beings and mammals, which can only be taken from food and cannot be synthesized by itself. The importance of lysine is reflected in promoting human growth and development, enhancing human immunity, resisting virus and relieving anxiety. It can also promote the absorption of some nutrients, and its role is of great significance in nutrition.
The common millet on the dining table is generally boiled millet porridge, rice, millet and Liaoshen.
Millet porridge tastes light and can strengthen the stomach and promote digestion, but the fly in the ointment is that the nutrition of millet porridge is too single;
Cooking rice and millet together is called "two meals". Although it can control blood sugar well, both rice and millet lack lysine, which is not the best combination to supplement protein.
Although Xiaomi Liaoshen is a famous dish, the content of protein is richer than that of Ermi, but the disadvantage is that Liaoshen is a little expensive, which is not suitable for ordinary people to eat often.
: How should Xiaomi eat?
Xiaomi actually has a cheap and lysine-rich "golden partner", which can change the situation of Xiaomi's "partial eclipse". Soybean, that is, soybean, contains lysine that is easily absorbed by human body, which can make up for the deficiency of millet perfectly, and can promote each other and learn from each other's strengths. Millet and soybean can be used not only to cook porridge, but also to stew pig's trotters or eat with home-made tofu.
There are many people who are red, and Xiaomi has similar "troubles".
Some elderly people are "devout believers" of coarse grains. They think that millet can not only nourish the stomach, but also control blood sugar. Drinking millet porridge every day is definitely good for your health, but it causes acid reflux and heartburn in your stomach.
Expert reminder
The saying that "millet nourishes the stomach" varies from person to person. People with poor digestive function who don't chew porridge may cause gastroesophageal reflux.
After people with high blood sugar drink porridge, because of the "dextrin" in porridge, blood sugar will rise faster, but it will also drop quickly. However, this "roller coaster" type of blood sugar rise and fall is not friendly to the elderly, and the elderly should not drink too much porridge, let alone just porridge.
People who need to eat millet to help control blood sugar should do the following three things:
1 Although millet is coarse grain, the total intake should not be too much;
2 If the gastrointestinal tract can tolerate it, the staple food can be rice (rice+millet);
Even diabetics can't let porridge replace all rice, which will easily lead to malnutrition and make blood sugar more unstable.
second
Can you eat corn?
Corn is native to Central and South America and is one of the most important food crops in the world, which is widely distributed in the United States, China, Brazil and other countries. There are many varieties of corn, which can be eaten as coarse grains or processed varieties, such as sweet corn, corn shoots, popcorn varieties and so on.
It is nutritious, rich in B vitamins, vitamin E, fat, a small amount of minerals and crude protein.
Another interesting feature of corn nutrition is the perfect combination of soluble dietary fiber and insoluble dietary fiber.
Soluble dietary fiber can help people better absorb nutrients in food and maintain blood sugar and cholesterol levels; Insoluble dietary fiber is insoluble in liquid, which mainly plays the role of removing waste from human body. It can accelerate intestinal peristalsis and remove the "garbage" on the inner wall of the intestine.
But many people eat corn in the wrong posture, thinking that it is clean, but in fact they miss the most nutritious germ part. Corn germ contains a variety of vitamins and minerals, far higher than other parts of corn kernels.
When people eat corn, they are always perfunctory and chew it at will, and often leave the germ on the corn cob. At this time, you can scrape off the germ with a spoon to avoid wasting precious nutrition. Although corn is good, you can't just eat corn. Like millet, if corn is the staple food, the amino acid composition ingested by human body is not complete. You can reduce the consumption of the original staple food by half and replace the other half with half corn.
In addition, corn should not be processed too much before eating. Cooking dishes such as pine nut corn and egg yolk corn destroy the original "temperament" of corn, but the simplest boiling can retain the nutritional value of corn.
"I heard that corn must be soaked in water to control blood sugar. I drink it almost every day. " Some patients blindly believe that dietotherapy can replace medicine, and they can become healthy as long as they persist.
Expert reminder
Don't have such unrealistic ideas. Diabetic patients need to take medicine for life, and diet therapy methods such as soaking corn can only play an auxiliary role. If the drug is stopped without authorization, it may lead to the deterioration of the condition and other complications, and finally delay the treatment, leading to a tragic outcome.
third place
Tartary buckwheat "holds the sky"
Tartary buckwheat is a kind of "medicine and food" crop. It is neither a medicine nor a health product, but a food that can be eaten as a staple food. It has excellent nutritional and health care value and extraordinary therapeutic effect.
Some people say that tartary buckwheat is known as the "king of five grains", which contains flavonoids, has antioxidant effect, can lower blood pressure, blood lipid and blood sugar, and is very helpful for cardiovascular and cerebrovascular health; Tartary buckwheat is rich in dietary fiber, which can promote intestinal peristalsis and relieve constipation.
Some middle-aged and elderly health enthusiasts have a special liking for bitter buckwheat, drink bitter buckwheat tea, suffer bitter buckwheat noodles, and even some people chew bitter buckwheat dry, which seems to be health preservation, but in fact it has caused intestinal obstruction.
Expert reminder
Although the dietary fiber in tartary buckwheat is a good thing, it will be counterproductive after a large amount of intake, which will increase the burden on the gastrointestinal tract, lead to slow intestinal peristalsis or malabsorption, and cause intestinal obstruction.
Most people think of tartary buckwheat tea when they mention it, but it is not suitable for everyone. People with weak spleen and stomach drink tartary buckwheat tea, which can not only absorb nutrients, but also easily cause indigestion. The problem of tartary buckwheat can be solved with one bite of iron pot.
It is found that fried tartary buckwheat can release nutrients more easily, at the same time, it can increase the tolerance of human gastrointestinal tract and reduce the discomfort such as slow emptying and gastrointestinal reflux that may be caused by eating raw or soaking in water.
It is best to control the total amount of bitter buckwheat eaten by middle-aged and elderly people every day at 50 grams, and it is not recommended for people with poor gastrointestinal tract to eat bitter buckwheat.
Rumor: "buckwheat tea can lower blood sugar, and it is better to drink before meals!"
Expert reminder
Buckwheat's "lowering blood sugar" does not really lower blood sugar, but obviously reduces the speed and extent of blood sugar increase. Accurately speaking, it should be "auxiliary regulation of blood sugar" to avoid blood sugar rising too fast and too fiercely; Drinking tartary buckwheat tea on an empty stomach will immediately cause gastrointestinal discomfort, and people with thin bodies will react more obviously.
Article source WeChat official account: Phoenix Health Research Institute (znjk2833)