Coarse grains are good for health "coarse grains" is a very broad concept, which is a kind of food relative to "flour rice" such as rice and white flour. Mainly refers to grain products including corn, sorghum, millet and various beans. According to some doyen, eating coarse grains was the most popular decades ago. At that time, people were in poverty, food was insufficient, and necessities such as meat, milk, eggs and vegetables were even less. "Coarse grains" are indispensable for three meals a day.
In fact, fiber-rich "coarse grains" are not as smooth as "flour and rice", but they are rare healthy foods. According to reports, "coarse grains" are mostly planted in high-altitude and pollution-free areas, and pesticides and fertilizers are rarely used. It is recognized as a natural green food with special dietotherapy and nourishing effects. In addition, modern people have a fast pace of life and an unreasonable diet structure. Eating high-fat, high-protein and high-calorie foods all day has a great influence on the body, so it is necessary to increase the proportion of "coarse grains" in the food structure. The restaurant's characteristic coarse grain recipe "coarse grain" is becoming the new favorite on people's table.
Now, on the shelves of major supermarkets, bags of beautifully packaged "coarse grains" have become a hot spot for people to buy; At the same time, due to the developed food culture in Guangzhou, people's acceptance of coarse grains is relatively high. Many restaurants have put up signs of "coarse grains", and some restaurants from Shandong and Northeast China have specially set up "coarse grains recipes", including vegetable roots, sorghum steamed bread, millet porridge, corn and black corn. According to the person in charge of the restaurant, not only the working class, but also a large number of high-paid people come to eat coarse grains, and even some international students and teachers often patronize them. According to nutritionists, coarse grains have high nutritional value and are rich in vitamins A and E, which can lower cholesterol, delay cell aging and inhibit tumor growth. The cellulose in coarse grains can mechanically stimulate the large intestine, promote intestinal peristalsis and make the stool soft and smooth. In addition, cellulose can be excreted by combining with heavy metals in the body and harmful metabolites in food.
However, how much coarse grains (high-cellulose food) should be eaten to really benefit the human body? Nutritionists suggest that a healthy adult's daily intake of cellulose should be10 ~ 30g, and it is best to eat vegetables with high cellulose content, such as leek, celery, water bamboo, pumpkin, bitter gourd, red bean, water spinach, soybean and mung bean, and pay attention to proper consumption.
■DIY cooking coarse grains
Black rice: Black rice is hard and rough, which is not suitable for cooking. It is better to cook porridge or sugar water. For example, use northeast rice to cook porridge or boiled sugar water at the ratio of 1: 10; Or put black rice and chicken, fish and so on. Make soup together, and it tastes more novel. Black rice can only be washed once, otherwise it will lead to the loss of melanin.
Sorghum: Northeast rice can be used to cook porridge or rice at the ratio of 1: 10, which has a unique taste. Brown rice: To cook delicious, it is best to soak brown rice for two hours first. Brown rice and Redmi can be cooked separately or mixed, and both can be cooked together with rice and porridge. The cooking method of brown rice is the same as ordinary white rice, except that it needs to be soaked in water for a long time.
Millet porridge: According to the traditional porridge cooking method, take a proper amount of millet and cook it for about 30 minutes, or cook it with rice, which tastes good.
■ Warm reminder that the reasonable combination of coarse grains, flour and rice with grains is our staple food, and three meals are indispensable. Grain is easy to digest and absorb, and its price is low. It is the most important and economical energy source for human body, and also an important source of protein, some minerals and B vitamins. Cereals mainly include rice, flour, corn, millet, oats, sorghum, buckwheat and so on. The gastrointestinal function of the elderly is poor, so we should pay attention to the choice of digestible food, but the food should not be too fine, and we should pay attention to the reasonable collocation of thickness.
In order to prevent the deficiency of B vitamins, coarse grain flour and rice should be eaten together. Coarse grains, such as corn, millet and oats. , all retain their original nutritional components, especially B vitamins, such as vitamin B 1, B2, nicotinic acid, etc. And minerals such as calcium, iron, zinc and copper. The substances existing in chaff and aleurone layer were also preserved. Coarse grains are not without faults. Although the loss of nutrients is very small, their sensory characteristics are poor, their digestion and absorption rate are correspondingly reduced, and the contents of cellulose and phytic acid are more, which will also affect the absorption of nutrients in other foods ingested at the same time.
Therefore, eating coarse grains with flour and rice can complement each other, which not only supplements the B vitamins, but also improves the digestion and absorption rate.
■ There is little knowledge about which coarse grains are counted. Most people do not know much about coarse grains. Therefore, we will introduce several main coarse grain representatives to you.
Sorghum: black corn, pancake, fried dumpling, pancake, corn porridge, millet porridge, sorghum rice porridge, black rice porridge, corn flour, corn batter, rye steamed bread, rye flower rolls, rye fried dumpling, glutinous rice bean bag and corn flour radish bag.
Wild vegetables: Wild vegetables such as Veronica, Wild Chicory, Shan Ye Huangguaxiang, Laojia Xinmei Radish, Shanciya, Wild Mushroom, Landscape Radish, Wild Oenanthe javanica, Shan Ye Platycodon grandiflorum, and all kinds of dried wild vegetables.
Mushrooms: There are many kinds of mushrooms, such as Lentinus edodes, Pleurotus ostreatus and Lentinus edodes.