Fresh is better.
Note: Fresh is better. Grains are prone to mildew if left for too long, thus producing extremely threatening aflatoxin. Therefore, we must pay attention to freshness when making food.
② Soak in advance
Bubble, bubble, bubble Please repeat this "three-character classic" three times before eating whole grains.
Soaking grain in advance has many advantages, including decontamination; Reduce the boiling time; Improve the taste; Help digestion; And activate the nutrients in it. The soaking time of different kinds of coarse cereals is different, but in principle, more than 3 hours is the best.
③ Simple boiling
Each kind of miscellaneous grains has its own unique fragrance, and there is no need to add too many seasonings such as polysaccharide and oil when cooking, but simple cooking such as cooking is the healthiest.
Try to follow the "three principles" when eating miscellaneous grains: less oil, less sugar and less salt.
④ Change the cooking style.
Besides porridge, there are many ways to eat whole grains. For example, yellow wheat steamed bread can be used as a staple food; Corn yellow soybean juice and sweet potato rice pulp can be used as cereal juice; Millet cakes, millet crispy rice and millet popcorn can all be eaten as cakes. ......
Changing cooking can improve the nutritional proportion structure of miscellaneous grains and increase one's interest in eating. Always eating similar food will make you tired.
5 with flour and rice.
Coarse grains and flour and rice are more nutritious. For example, millet and rice make two rice; Boiled red bean porridge with red beans and rice; Oats and white flour are made into miscellaneous grain cakes.
Bian Xiao also reminded that cooking coarse grains such as red beans and mung beans in a pressure cooker is more conducive to protecting antioxidant components.
⑥ Different miscellaneous grains are eaten in different ways.
Different coarse cereals contain different ingredients and eat in different ways. Brown rice is suitable for porridge, and it is easier to digest and absorb nutrients; Sorghum is suitable for snacks and more nutritious; Coix seed is more suitable for soup; Buckwheat is suitable for noodles. ......
Nowadays, more and more families cook a bowl of miscellaneous grains porridge with a piece of bread in the morning, which is a nutritious and full meal. At noon and evening, it is a healthy and delicious choice to mix coarse cereals such as sweet potato, taro and pumpkin with white rice to make rice or porridge. Whole grain food is increasingly favored by modern people.