Coarse grains are relative to flour and rice, such as polished rice and white flour, which are usually eaten, mainly corn, purple rice, sorghum an
Coarse grains are relative to flour and rice, such as polished rice and white flour, which are usually eaten, mainly corn, purple rice, sorghum and oats. Coarse grains are gradually becoming a part of people's nutritious diet, so how to eat them is healthy?
Nutritional advantages and disadvantages of miscellaneous grains
There are many kinds of coarse grains, which can be roughly divided into coarse grains, flour and rice. Flour rice mainly refers to white rice and white flour; Coarse grains include rough rice, flour and various miscellaneous grains, such as millet, corn, sorghum, buckwheat and naked oats. Miscellaneous grains contain more B vitamins, minerals and dietary fiber, which are essential nutrients for human body. According to the determination, the B vitamins in coarse grains are higher than those in polished white rice and flour. Every 100g of millet contains 0.33mg of vitamin B, 0.27mg of corn, 0.34mg of corn flour, 0.28mg of bulgy wheat and 0.39mg of naked oats, while ordinary white rice and flour contain 0.655 per 100g. It can be said that the whiter flour and rice are, the less vitamin B they contain. In addition, the content of trace elements such as iron, zinc and selenium in coarse grains is also high, which is beneficial to human body.
Although coarse grains have many nutritional advantages, they also have disadvantages. First, rough machining of coarse grains. Less shelling, not easy to digest; Second, coarse grains contain more phytic acid and dietary fiber, which will affect the digestion and absorption of minerals such as calcium, iron and zinc. Third, coarse rice and flour are not as good as polished rice and flour in sense, and their taste is poor. All these will affect the utilization of coarse grains by human body. Therefore, it is necessary to make rational use of coarse grains and make diet plans according to different ages and health conditions.
Eat coarse grains by age.
Children should not eat too much coarse grains, because the development of digestive organs is not perfect, the secretion of digestive enzymes is not perfect, and the digestion and absorption ability is poor. Eating too much coarse grains can cause indigestion. In addition, coarse grains will affect the digestion and absorption of minerals such as calcium, iron and zinc, which is not good for children's growth and development. Therefore, nutritionists advise children under 3 years old not to eat coarse grains. Older children can eat coarse grains in moderation, 65438+ 0-2 times a week, 25-50 g each time, especially paying attention to cooking methods to help children digest and absorb. For example, coarse grains and flour and rice can be mixed, such as two-meter porridge+millet, miscellaneous grain cake corn flour+flour, sorghum flour+flour, millet flour and so on. It can not only supplement B vitamins and trace elements, but also benefit the complementary function of protein, and improve the nutritional value and taste of protein.
It is best for middle-aged and middle-aged people to eat coarse grains 2-3 times a week, 50- 100 g each time, which is beneficial to supplement B vitamins and increase dietary fiber intake. In particular, dietary fiber can prevent constipation, reduce blood lipid and prevent the occurrence of type 2 diabetes, but patients with gastrointestinal diseases should eat less.
Old people are prone to constipation and eat less food every day. Vegetables are also rare. Therefore, it is suggested that the elderly should eat more coarse grains, 1 ~ 2 times, about 50g each time, to prevent constipation and supplement vitamin B intake. ..
Eating coarse grains helps to prevent and treat chronic diseases.
In addition to genetic factors and metabolic problems, unreasonable diet is also an important factor leading to obesity. In dietotherapy, in addition to maintaining calorie balance and eating less greasy and high-sugar foods, we should also eat more foods rich in dietary fiber, and choose coarse grains as the staple food. Dietary fiber can delay gastric emptying, produce satiety, reduce calorie intake and inhibit the absorption of fat and sugar. At the same time, oligosaccharides in coarse grains also have a good weight loss effect. Obese people had better eat 50- 100 g coarse grains every day, and the eating method can be selected according to the types of coarse grains and personal preferences.
In addition to containing more B vitamins and dietary fiber, the coarse grains of patients with hyperlipidemia are also rich in antioxidant substances such as vitamin E and B- carotene, which is not only beneficial to the excretion of cholesterol, but also can prevent the oxidation of low-density lipoprotein LDL-C and prevent atherosclerosis. Oligosaccharides in coarse grains also have a good hypolipidemic effect. Therefore, people with hyperlipidemia should often eat coarse grains.
Cooking principle of coarse grains
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.
Correction method of coarse particles
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.
Coarse grain flour and rice collocation
(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 are also added with ginkgo, lily, lotus seed, longan, mung bean and flower bean, and then served with candied fruit. The making method of Laba porridge is relatively simple.
4 millet brown sugar porridge.
⑤ Millet flour steamed bread.
6.millet milk
Intensive cultivation of coarse grains
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.
Flavor food
(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.