How to eat whole grains is healthier?

Sorghum, buckwheat, oats, brown rice, whole grain barley, millet, whole black rice and whole corn are all healthy whole grain foods. Compared with flour and rice, coarse grains have rough texture and poor taste. If you don't like them, it's hard to stick to them. Without persistence, it is difficult to achieve the effect of health preservation. How to bring these healthy objects into our daily diet? How to eat is very important, such as using flour and rice, intensive cultivation of coarse grains, matching meat dishes or making flavored snacks. It not only has nutritional and health care value, but also does not mistreat appetite!

The collocation of coarse grains has the following two meanings: First, we should eat more traditional coarse grains, that is, compared with rice, miscellaneous grains and beans other than white flour, including millet, sorghum, corn, buckwheat, oats, oats, red beans, mung beans, kidney beans and so on. Secondly, in view of the fact that the main part of grain consumption at present is refined rice flour with high processing precision, some low-precision rice flour should be added appropriately.

1 When cooking white rice or porridge, add some brown rice, corn, millet or beans to cook together. When cooking porridge with rice, add yam, sweet potato, mung bean and peanut. Cooking porridge directly with coarse and hard coarse grains, such as oats, buckwheat, corn, sorghum, black rice, mung beans and red beans, can improve the taste.

Use coarse grains, potatoes and miscellaneous beans instead of rice, noodles and other staple foods, such as whole corn, potatoes, sweet potatoes and bean porridge, three times a week. When making steamed bread, flower rolls, steamed buns, dough wrappers, cakes and other pasta, whole wheat flour, corn flour, soybean flour or buckwheat flour are mixed into the flour, and the highest ratio can reach 1: 1.

Beat coarse grains into juice for reference, preferably add milk to make coarse grain drinks, such as millet milk, black soybean milk, red bean milk, mung bean milk and so on. It tastes better, and can meet the needs of human body for protein and calcium. Especially for people with indigestion and elderly people with bad teeth, it is especially suitable for this way of eating!

4 You can eat coarse grains with meat dishes and have a balanced diet. Eating too much coarse grains will lead to malnutrition. Attention should be paid to balancing the intake of fat and protein, and matching some meat to ensure nutritional supply.

Matters needing attention

The choice of coarse grains varies from person to person. Remember to follow the trend blindly. Healthy adults should eat 50g coarse grains every day.