How should you eat coarse grains, and how to match coarse grains?

Eating whole grains with exercise can prevent and treat chronic cheilitis. Eating whole grains should also be methodical. Nutritionally speaking, corn, millet, and soybeans are better to eat them separately than to press them by 1:

The 1:2 ratio is more nutritious because it allows the proteins to complement each other. Laba congee, eight-treasure congee, vegetarian mix, etc., which we often eat in our daily life, are all good coarse grains mixed food.

Fibre content in whole grains (grams per 100 grams of food): 18 bran, soybeans, buckwheat, whole wheat flour, 6 yellow cornmeal, millet.

Hello suggests that you finish breakfast, stand and walk around for about 15 minutes, and then read the book labor labor. And for lunch dinner eat whole grains, like black rice, buckwheat, oat rice, sorghum. Eat it while it is boiled and then eat some boiled vegetables.

Anyway, it's a different rice mix every day. I will also put some shredded carrots 4 in it. Around 1 p.m., I would insist on taking a nap for about 40 minutes.

When I get up, I will exercise and drink water, then play chess with my younger brother, insist on an hour of yoga every afternoon, and go for a walk or chat in the forest in the evening. Had a great time every day. Occasionally, when the weather is good, I climb the mountain and learn some qigong from my grandfather.

Eating whole grains with exercise can help with chronic cheilitis. The concept of coarse grains is based on fine grains, which generally refer to rice, millet processed rice or rice flour, etc., and coarse grains include millet, rice, sorghum, beans and the roots and stems of some plants. Coarse grains have a lot of effects, long-term suitable consumption is very beneficial to the body, coarse grains have a high nutritional value, contains a lot of trace elements that you must have, and 8 kinds of essential amino acids for the human body, etc., because coarse grains contain a lot of dietary fiber, that is, some coarse fiber, can clean up the intestines, promote the degradation of cholesterol in the liver and reduce the content of cholesterol in the blood, can prevent diabetes, high cholesterol, arteriosclerosis, can also promote intestinal peristalsis, effectively prevent constipation, hemorrhoids, He also has a certain effect, promote gastrointestinal peristalsis, is conducive to the elimination of some waste in the body, coarse grains contain more calories, and because he contains more crude fiber, effectively prevent the production of hunger, more effective to play a leading effect, as for coarse grains and fine grains how to match the ** will be more effective, there is no specific proportion number, medically recommended that the proportion of coarse grains and fine grains is 1:

1 3:2, depending on your specific situation. Dr. Yang.

Common whole grains are:

Whole grains: brown rice, oats, quinoa, buckwheat, etc.

Potatoes: purple potatoes, sweet potatoes, potatoes, taro, etc.

Multigrain legumes: red adzuki beans, green adzuki beans, chickpeas, kidney beans, etc.

These can be eaten together, if you think there are too many, just choose the same one, oats can be cooked alone, quinoa can be served with salad, potatoes can be used as a staple food, chickpeas and kidney beans can be served with salad, brown rice and red beans can be cooked porridge, there are many ways to match, Zizi see for yourself. "The Emperor's Neijing" has a cloud "five grains for nourishment", and the so-called "five grains" refer to the traces of rice, wheat, millet, millet and mushroom. With the development of modern social economy and agricultural production, grains have evolved into a general term for food crops such as cereals and beans, and we are accustomed to call cereals, potatoes and miscellaneous beans other than white rice and white flour "miscellaneous grains".

Let's start with whole grains, mixed beans and potatoes.

Whole grains. It refers to the grain that has not been refined or has been milled, crushed, tablet, etc., but still retains the endosperm, germ, bran and its natural nutrients of the whole grain. Such as corn, oats, black rice, high grains, barley, yellow rice, millet, corn, buckwheat, barley, etc.

In addition to soybeans, it refers to red beans, mung beans, kidney beans, flower beans, etc.

1. Reasonable collocation.

People who have just started to eat coarse grains can first eat according to the 7:3 combination, that is, 70% fine grains and 30% coarse grains (including 10% beans). Then start slowly increasing the amount to give your digestive system time to adjust.

Healthy adults eat 1 3 of the total staple food per day, which is more appropriate than Punzenbi. However, it can be adjusted appropriately according to individual circumstances. The high content of phytic acid in buckwheat, oats, and corn will hinder the absorption of calcium, iron, zinc, and phosphorus, and affect the metabolic balance of minerals in the intestines, so the intake of these minerals should be increased when eating whole grains.

Second, steamed food is healthier.

The best way to eat coarse grains is to use the steaming method, the health of coarse grains lies in the fact that it is rich in a variety of health ingredients and dietary fiber, and there is very little fat.

3. Drink plenty of water.

The vitamins in whole grains need to be dissolved in sufficient water, and if you don't consume enough water, the ingested vitamins will not be well absorbed. With coarse grains, we should pay attention to drinking more water, and drink 1500 to 3000 ml of plain water every day, which can better promote the absorption of vitamins in coarse grains and help dietary fiber play a role.

4. Control your intake.

Whole grains also contain a lot of carbohydrates, and if you don't control the amount of food, it will still increase the metabolic burden on blood sugar. Patients with three highs, constipation, and white-collar workers who sit for a long time can appropriately increase the intake of coarse grains. Whole grains can be eaten every day, but the amount must be controlled.

Generally, it is best not to eat more than 150 grams of coarse grains per day; And coarse grains are best eaten at dinner, which is conducive to the human body to better use the dietary fiber in coarse grains to eliminate "garbage" in the body and help reduce blood lipids.

Millet: Millet rice has a poor taste, but porridge tastes good. You can add red jujubes, longan, etc., which tastes better, and has a certain effect of nourishing the stomach and nourishing blood.

Black rice: Black rice is hard and coarse, so it is not suitable for cooking, and it is better to boil porridge. Sorghum or black rice and Northeast rice are boiled together in a ratio of 1 10, or black rice is mixed with chicken, fish, etc. to make soup, and the taste is more strange.

Brown rice: For brown rice to cook deliciously, it's best to soak the brown rice for two hours first. Brown rice or red rice can be cooked on its own, mixed with white rice, or cooked in porridge. Take an appropriate amount of millet and boil it for about 30 minutes, and then boil it with rice to make a two-rice porridge, which has a better taste.

Corn: Fresh corn can be cooked in a pressure cooker and eaten as a meal or as an add-on. Transform Selection:

You can often choose some coarse grains with local flavors to make the taste diverse. There are many types of corn products in various places, such as popcorn, corn cakes mixed with flour, corn tortillas, corn steamed buns, corn flour dumplings, buns, pies, corn flakes, etc.

Buckwheat: buckwheat cake, that is, a cake made by mixing buckwheat flour with flour; soba noodles, that is, noodles made by mixing soba noodles with flour; Soba manju, that is, manju made by mixing soba noodles with flour.

Laba porridge: common ingredients are pearl rice, barley, wheat kernels, black rice, and some also put ginkgo seeds, Bairang Hood, lotus seeds, longan, mung beans, trace year flower beans, etc., and then with candied fruit.

Ten Grain Porridge: Ingredients include brown rice, black glutinous rice, millet, wheat, buckwheat, seeds, oats, lotus seeds, cereals and red barley. Generally, it needs to be boiled in a clay pot for two hours.

1. First, we should eat more traditional coarse grains, that is, compared with rice, cereals and miscellaneous beans other than white flour, including millet, sorghum, corn, buckwheat, oats, oats, red beans, mung beans, kidney beans, etc. Second, in view of the fact that the main body of current cereal consumption is polished rice white noodles with high processing precision, some rice noodles with low precision should be appropriately added.

2. When cooking white rice or white rice porridge, add some brown rice, corn, millet or beans and cook together. When boiling porridge with large silver rice, add yams, sweet potatoes, mung beans, peanuts, etc.

3. Use coarse and hard coarse grains to directly boil porridge for the He people, such as oats, buckwheat, corn, sorghum, black rice, mung beans, red beans, etc., which can improve the taste.

4. Use coarse grains, potatoes, and miscellaneous beans instead of rice, noodles, and other staple foods, such as whole corn, potatoes, sweet potatoes, bean porridge, etc., 3 times a week.

5. When making pasta, such as steamed bread, flower rolls, nests, dough, and flatbread, whole wheat flour, corn flour, soybean flour or buckwheat flour are mixed into the flour, and the highest ratio can reach 1:1.

6. The coarse grains are beaten into juice, and it is best to mix them with milk to make coarse grain drinks such as millet milk, black soybean milk, red bean milk, mung bean milk, etc., which have a better taste and can also meet the body's demand for protein and calcium. Especially for people with poor digestion and the elderly with weak teeth, it is especially suitable for this way of eating!

7. You can eat coarse grains with meat dishes, and balance the diet with sharp beats. Eating too much whole grains will cause malnutrition, so pay attention to balancing the intake of fat and protein, and pair it with some meat to ensure nutrition**.

They are all relatively good, they have certain benefits to the body, each has its own role, usually when eating coarse letter ruler grains, you can match some fine grains, so that you can slip the old high and be cautious to ensure balanced nutrition, don't just eat coarse grains, don't just eat fine grains.

Personally, I feel that it will be better suddenly, in daily life, coarse grains and fine grains should be eaten together, at this noon, you can take more Xiliang with more differences, and you can eat more coarse grains at night.

Both are good, depending on your physical condition, and if you are an elderly person, it is best to eat some whole grains. Eat some fine grains once in a while.