Want to know what coarse grains are?

Coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat, mainly including corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans, mung beans, etc.

According to the different forms of coarse grains, coarse grains can be divided into three categories.

1. Cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, etc.

2. Miscellaneous beans: soybeans, mung beans, red beans, black beans, broad beans, peas, etc.

3. Tubers: sweet potatoes, yams, potatoes, etc.

Its nutritional content can be summarized as follows:

1. Protein: Different coarse grains contain different proteins, and oats are rich in protein; Legumes are also rich in protein and are high-quality proteins, with the rest of whole grains containing less protein than oats and soybeans.

2. Contains fat: The fat content in coarse grains is not high, and the content of corn and purple potatoes is very low.

3. Contains carbohydrates: The carbohydrate content in coarse grains is not very high, and buckwheat and oats have more carbohydrates than the rest of coarse grains. Whole grains are rich in insoluble fiber, which helps to ensure the normal functioning of the digestive system.

4. Contains vitamins, much higher than refined white rice and refined white noodles: Among various staple foods, refined white rice has the lowest vitamin content, followed by refined white noodles. Because cereals have a distinctive characteristic, their vitamins and minerals are mainly concentrated in the outer layer. And whole grains are rich in vitamins.

Coarse grains:

1. Potatoes. Potato is an annual herbaceous plant of the Solanaceae family, the main edible part is its tuber, also known as artichoke, artichoke, artichoke, fragrant potato, artichoke, etc., sweet and flat, rich in vitamins, cellulose, protein, carotene, starch and a variety of mineral components, is a kind of coarse grain.

2. Barley. Barley is highly nutritious and can boost metabolism and reduce gastrointestinal burden. Barley can be boiled and eaten with red beans, instead of rice, to help you dispel dampness and diuresis, which is very effective for edema and obese people, and can help you drain excess water from the body.

3. Corn. Corn is rich in crude fiber, which can help intestinal peristalsis and prevent constipation. The common ones are sweet corn and waxy corn, sweet corn is sweet, waxy corn has low sweetness, waxy taste, and higher starch content than sweet corn.

During the fat reduction period, it is recommended to add sweet corn to the water, and add a little salt to the water when boiling the corn, and the slight saltiness can highlight the sweetness of the corn. Corn cellulose content is relatively high and not easy to digest, so people with bad stomach are better to eat less.

4. Brown rice. <>

5. Sweet potatoes. Sweet potatoes are a kind of coarse grain that is loved by people, and it has a very good taste and a good feeling of satiety. If you can't help but want to eat sweets during the **period, you can steam a piece of sweet potato to eat, which can enjoy the sweetness without affecting the **.

In addition to sweet potatoes, you can also use purple potatoes, which are more nutritious and taste similar to sweet potatoes.

Examples of common whole grains are as follows:1. Cereals: corn, millet, sorghum, purple rice, buckwheat, oats, etc.

2. Beans: soybeans, green beans, red beans, broad beans, etc.

In addition, foods with a lot of starch, such as potatoes, yams, and sweet potatoes, can also be regarded as coarse grains.

Coarse grains are relative to "fine grains", and the foods we eat daily are mainly refined rice and flour, and grains and legumes other than these two foods belong to coarse grains. The biggest feature of coarse grains is that they contain more dietary fiber and have a strong sense of satiety, but their nutritional value is not inferior to that of rice and white flour.

Precautions for eating whole grainsWhile there are benefits to eating whole grains, experts warn consumers that excessive consumption is also harmful. Eating too much coarse grains will affect the absorption of protein, inorganic salts and certain trace elements by the human body, resulting in malnutrition. Excessive fiber intake can even lead to acute symptoms such as intestinal blockage and dehydration.

Eat coarse grains to drink plenty of water, in addition, eat coarse grains should also be combined with other dishes to achieve a balanced diet.

According to different forms, coarse grains can be divided into three categories: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, wheat, etc.; Miscellaneous beans: soybeans, mung beans, red beans, black beans, broad beans, peas, etc.; Tubers: sweet potatoes, yams, potatoes, etc.

Coarse grains are characterized by short growth period, small planting area, special planting area, low yield, and generally rich in nutrients. With the improvement of the living standards of urban and rural people, coarse grains and their processed products are more and more favored by people. Mix and match whole and fine grains to diversify your daily diet.

There are various types of coarse grains, with high nutritional value, and the nutrients contained in various coarse grains have their own strengths. The processing process of coarse grains is simple, and many nutrients that are not found in fine grains are preserved. In terms of nutritional composition, most whole grains are relatively low in protein, rich in starch, cellulose, minerals, and B vitamins.

Dietitians point out that it is necessary to eat whole grains, but you must pay attention to the combination of coarse and fine, and at the same time, you must also match nutritious foods. For example, whole grains are boiled into porridge or mixed with fine grains, and eaten with protein, mineral-rich foods to help absorption. Whole grains can also be made and processed into different forms for consumption.

Coarse grain drinks: The cereals and coarse grains that we usually eat, such as millet, corn, sorghum, oats, buckwheat, wheat bran and various dried legumes, such as soybeans, red beans, mung beans, black beans, etc. It is usually solid, if the grain is made into a drink, from eating the grain to drinking the grain, it gives people a refreshing feeling, not only can retain the nutrients in the grain that are beneficial to human health, but also consumers can drink the drink with a better taste, more convenient to drink, and easier to absorb.

Coarse grain porridge: Coarse grains can be boiled into various porridges, and can also be combined with different coarse grains to make porridge. Coarse grains such as soybeans, red beans, mung beans, and corn ballast are most suitable for boiling into porridge, and put some sweet potatoes and greens in them to make sweet or salty porridge, which is very suitable for breakfast.

Corn, in particular, is rich in magnesium, unsaturated fatty acids, crude protein, starch, minerals, carotene and other nutrients.

Coarse grain noodles: Coarse grain noodles are made by high-temperature and high-pressure cooking chemical processes. For example, corn flour, buckwheat flour, potato flour, sweet potato flour, pumpkin flour, oat flour, mung bean flour.

All kinds of miscellaneous grains are ground into fine powder, mixed with water, and then subjected to high pressure, gelatinization, and molding by the miscellaneous grain noodle machine, and then made by aging and drying processes.

1. There are many foods included in coarse grains, generally referring to millet, brown rice, oats, corn, sorghum, barley, black rice, etc.

2. Most whole grains are not only rich in essential amino acids and high-quality proteins, but also contain minerals and vitamins. Whole grains are rich in dietary fiber, and the taste is slightly worse. But it is very nutritious, can promote the breakdown of fat, and accelerate the peristalsis of the gastrointestinal tract.

The lipid-lowering effect is very obvious, and the glycemic index is relatively low. However, although coarse grains are good, we can not only eat coarse grains, we must pay attention to the coarse and fine matching, and at the same time, when eating coarse grains, we must also match nutritious foods, such as some fish, milk, eggs, etc.

Coarse grains include: corn, buckwheat, oats, sorghum, sweet potatoes, etc.

1. Corn: It is recognized as the world's "best crop", and its cellulose is 10 times higher than that of milled rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate colorectal cancer factors, reduce cholesterol absorption, and contain a lot of magnesium in corn, which can promote the excretion of body waste.

2. Buckwheat: Buckwheat contains twice as much vitamin B as wheat, and niacin is 3-4 times. Contains "chlorophyll" and "rutin", which are not found in other grains, and can effectively reduce high blood pressure in yardsticks.

3. Oats: The content of protein and unsaturated fatty acids is one of the best in coarse grains, and it is also rich in phosphorus, iron and calcium, and also contains high vitamin E and soluble cellulose. Xiaomi:

Protein and fat are higher than rice and flour. The human body is rich in 8 kinds of essential amino acids and in harmonious proportions, rich in vitamins, and relatively low in crude fiber, which is a good tonic for babies.

4. Sorghum: The lysine content is low and belongs to semi-complete protein. The content of nicotinic acid is not much, but it can be absorbed by the human body, which is very suitable for indigestion babies to eat, and constipated babies try not to eat sorghum to avoid aggravation.

5. Sweet potato: Sweet potato is also known as sweet potato or sweet potato. In the past, people often ate sweet potatoes as a sign of poverty. In fact, sweet potatoes are rich in starch, and their content of amino acids, vitamins A, B, C and cellulose is higher than that of rice and white flour.

Coarse grains include corn, millet, sorghum, purple rice, buckwheat, etc. 1. Corn: Corn has high nutritional value and is an excellent food crop.

2. Millet: Millet is one of the oldest cultivated crops in the world, with high nutritional value and comprehensive and balanced nutrition. 3. Sorghum:

Sorghum is one of the traditional grains in China, which is sweet and astringent. 4. Purple rice: Purple rice has uniform particles, purple and black color, sweet taste, sweet but not greasy.

Coarse grains are corn, millet, sorghum, purple rice, buckwheat and so on.

1. Corn: The nutritional value of corn is higher and it is an excellent food crop.

2. Millet: Millet is one of the oldest cultivated crops in the world, with high nutritional value and comprehensive and balanced nutrition.

3. Sorghum: Sorghum is one of the traditional grains in China, which is sweet and astringent.

4. Purple rice: Purple rice has uniform particles, purple and black color, sweet taste, sweet but not greasy.

5. Buckwheat: The protein of buckwheat is mainly albumin and globulin, and its lysine is rich.