Eat coarse grains in the summer for health and beauty 2
Although recommended for hardcover coarse grains, coarse grains have many benefits, but because of their poor taste and delicate appearance, they have not been on the list.
However, today, as the tide of health is intensifying, coarse grains have also changed their face, repackaged, and under the banner of “coarse grains and eat fine”, finally entered the room and became a new choice for urban delicate women.
Coarse Grain Hardcover 1: Improved production technology, transforming coarse grain breads into convenient and delicious breads, whole grains are healthy and beneficial. They are unified and nutritionally balanced, naturally becoming one of the staple foods on the breakfast table of urban people.
It seems that you should not judge whether it is a coarse grain bread simply from the color, because some bread is added caramel, chocolate or syrup on the basis of white bread, eaten without supplementary cellulose, but absorbed more impurities and aunt.
During the purchase process, you must carefully identify the upper layer of the outer packaging, such as “rye bread” or the words “whole wheat flour” and “high fiber”.
Coarse grain hardcover 2: Mix and match to enhance the taste of the food. The key is whether you can make it. By mixing and matching with vegetables, desserts, fine grains, etc., coarse grains can also become delicious.
Especially mixed with polished rice and polished noodles, which can maintain the smoothness of the mouth and balanced nutrition, is an excellent choice for staple food.
City people have convenient maps, and the biggest sloppy breakfast, many high aunts, high-cholesterol fast food are often the first choice. The following two breakfast menus are recommended to make it convenient and balance human nutrition.
1. Vegetable sandwich ingredients: sliced wheat square bread, fresh vegetables (cucumber, lettuce, tomato, etc.), eggs, and jam. Practice: sandwich the fried eggs and vegetables into the square bread. You can also add jam according to taste.
Features: refreshing vegetables can reduce the coarseness of excessive powder when coarse grain bread is imported.
If you like to use jam, pay attention to the amount to avoid replacing xylene.
2. Oatmeal ingredients: a small bowl of instant oatmeal (sold in the market), a bowl of milk, an egg, and sugar can be prepared: 1, beat the eggs well and set aside.
2. Add instant bowl of oatmeal, add a bowl of milk to the pan, and boil. Pay attention to the cooking while stirring to prevent sticking to the pan.
3. Pour in the beaten eggs. Add sugar or rock sugar according to taste.
Coarse grains eat the beautiful skin of the ancients. “Grain for support” means that eating whole grains is good for health.
“Coarse grains” mainly include internal products such as corn, sorghum, millet, buckwheat, oats, oats, potatoes, and various beans.
But eating coarse grains is also good for the skin, but it is not necessarily known.
Different coarse grains have different effects. For example, corn is recognized as the “golden crop” in the world. Its cellulose is 4-10 times higher than that of polished rice and refined flour.
And cellulose can accelerate intestinal peristalsis, can exclude factors of colorectal cancer, reduce plasma absorption, and prevent coronary heart disease.
Mung bean tastes cold, diuretic and swelling, neutralizes detoxification and cools thirst; buckwheat contains “chlorophyll” and “rutin” possessed by other grains. Its vitamins B1 and B2 are more bidirectional than wheat, and nicotinic acid is 3-4 times.
At the same time, niacin and rutin contained in buckwheat are medicines for treating hypertension.
Regular consumption of buckwheat is also effective for diabetes.
Fresh coarse rice is more beneficial to health than polished rice, because the more refined the food is, the more vitamins, protein and cellulose are lost.
The incorporation of a large amount of cellulose in coarse grains directly brings benefits to the skin. For example, the cellulose in coarse grains accelerates intestinal peristalsis, promotes defecation and detoxification, and reduces skin diseases such as acne; coarse grains diuretic and swelling make the skin delicate and even;For skin, vitamin E supplements from the fat in beans and nuts can help antioxidants and eliminate free radicals, and it is the angel of skin protection; especially coarse grains also contain a lot of magnesium, which can promote the excretion of body waste and have the effect of weight loss.This is also the key to ensuring skin fitness.
Ms. Aimei, middle-aged people with “three high” symptoms, long-term constipation, long-term office sitting, contact with a computer to target the family, and people who eat dinner even eat more coarse grains.
Especially summer is rich in fruits and vegetables, coarse grains can be tired, it is more appropriate to eat more.
For example, you can eat more fruits during the day and multi-grain porridge for dinner.
If you stick to it for a summer, your skin will definitely improve.
However, it should be noted that coarse grains generally have the disadvantages of poor sensory and poor absorption. This problem can be solved by cooking coarse grains or mixing them with fine grains.
Elderly people with poor long-term function (over 60 years old) and children with impaired digestive function should eat less coarse grains and eat coarse grains carefully.
Patients suffering from gastric ulcer, gastrointestinal ulcer, and acute gastroenteritis have soft and soft food requirements, so avoid eating coarse grains; prevent chronic diabetes, and patients with chronic inflammatory inflammation eat less coarse grains.
It is undeniable that seven types of people should not eat coarse grains. Advocating that people should eat coarse grains appropriately can prevent disease.
Because cellulose can inhibit the absorption of cholesterol, reduce hyperlipidemia, promote bowel movements, and prevent constipation; B vitamins, especially vitamin B1, can prevent beriberi.
At the same time, many coarse grains also have medicinal value. For example, buckwheat contains “chlorophyll” and “rutin” that other grains do not have, which can treat hypertension.
However, excessive coarse grains can also be detrimental to human health if possible.
First, the coarse grain itself is not high in nutritional value, and it is not easy to digest, and the absorption rate is low. Second, the dietary fiber in the coarse grain can affect the body’s absorption of calcium, iron and other nutrients.
Although coarse grains are good, they are not suitable for all people. Some people with special constitutions should not eat coarse grains often.
People with poor gastrointestinal function have weak gastrointestinal function, eating too much dietary fiber is a huge burden on metabolism. People who are deficient in calcium, iron and other elements, because coarse grains contain phytic acid and dietary fiber, they will combine to form a precipitate, which hinders the body’s absorption of minerals.
If people with digestive diseases have liver cirrhosis, esophageal varices or gastric ulcers, eating large amounts of coarse grains can easily cause venous rupture and bleeding and ulcer bleeding.
If people with low immunity take more than 50 grams of cellulose per day for a long time, it will cause the body’s protein supplement to be blocked, and the accumulation will be slightly reduced, which will cause damage to bone, heart, blood and other organ functions, and reduce the body’s immunity.
The coarse grains of people with heavy physical activity have low nutritional value and low energy supply, and are inadequate for the military’s heavy physical workers.
Due to the special requirements of nutrients and energy for growth and development and the physiological requirements of hormone levels, adolescents during growth and development can only prevent metabolic absorption and its conversion into hormones, as well as the absorption and utilization of nutrients.
Elderly people and children because the elderly’s digestive function declines, but the child’s digestive function is not yet perfect, digesting a large amount of dietary fiber is a great burden on the body.
In addition, the absorption and utilization of nutrients are relatively low, which is not conducive to the growth and development of children.
Nutritionists point out that it is necessary to eat coarse grains, but you must pay attention to the thickness and thickness, and also match nutrient-rich foods.
For example, boil coarse grains or mix them with fine grains, and match protein and mineral-rich foods to help absorption.
At the same time, those who are not suitable to eat more coarse grains should reduce the consumption of coarse grains to avoid malnutrition.
Coarse grain nutrition Coarse grain is rich in insoluble cellulose, which helps to ensure the normal operation of the digestive system.
It works in conjunction with soluble fiber to reduce the concentration of low-density plasma and triglycerides in the blood; increase the residence time of food in the stomach, repeat the rate of glucose absorption after meals, reduce hypertension, diabetes, obesity, and cardiovascular and cerebrovascularRisk of disease.
Medical research has also shown that cellulose helps fight against a variety of diseases, including gastric cancer, bowel cancer, diabetes, and ulcerative enteritis.
But for coarse grains, we need to eat more, and we should not eat too much, because eating coarse grains also has disadvantages.
Mix millet with fine grains ① Two rice porridge, put millet and rice together to cook porridge.
② Millet mung bean porridge, put millet and mung bean together to cook porridge, you can put a small amount of peanuts.
③ Laba porridge, Laba porridge uses slightly different materials depending on the region and taste.
Later, pearl rice, barley kernel, wheat kernel, and black rice were added, and some also contained ginkgo, lily, lotus seeds, longan, mung beans, pinto beans, etc., followed by preserved food.
The production method of Laba porridge is relatively simple.
④ Millet brown sugar porridge.
⑤ Millet noodles.
Coarse grains ① millet pancakes ② millet noodles, millet noodles, soybean flour, and a small amount of eggs or milk powder can be made into delicious noodles.
③ Millet yam porridge, mix millet powder and yam powder, add sugar and eat.
Local flavored food ① Lujia glutinous porridge, one of Wucheng’s special famous food, also known as muddlehead.
② Zibo tea soup, soak the millet, dry it after removing it, grind it on the ground, add flour, add sugar, and prepare with boiling water.
③ Jinzhong pearl porridge, pearl porridge is the ordinary millet mung bean gruel of Shouyang folk.
④ Tongchuan Snowflake.
⑤ Qufu date pancakes.
⑥ Manchu dragon and tiger fighting, rice, millet, and Xiaodou Hejiong rice.
How to eat corn ① Corn cakes, flour and corn flour can be steamed into cakes.
② Corn tortillas are mixed with an appropriate amount of soy flour to form a nest.
③ Corn buns, mixed with flour to make buns.
Coarse grains make ① corn gruel porridge, corn kernels are difficult to cook, you can use “corn grits” to make a paste.
② Corn gruel porridge ③ Popcorn ④ Boiled fresh corn ⑤ Corn noodle dumplings, buns, top local flavor foods ① Corn pie, corn pie is made from fresh corn pie with jam.
②Huaiyin corn and potato porridge, put two pounds of corn in the tin pot, put the water that overflows the corn head, put it in the pot, and surround it with the fire after cooking, soak for about three or four hours.The water absorbed by the heat is full, and then it is ground into a paste with water.
③ filter salty porridge.
④ Yunnan Baoguya, Yunnan is commonly called corn Baogu.
Baoguyu is a flavor snack made from fresh corn every year when the corn matures.
How to eat buckwheat with fine grains ① buckwheat pie, soba noodles and flour are mixed to make pie.
② Buckwheat noodles, soba noodles and flour are mixed to make noodles. ③ Soba noodles, soba noodles and flour are mixed to make buns.
④ Buckwheat rice.
Coarse grains ① Buckwheat dumplings, buns, other ② Buckwheat bread ③ Buckwheat pancakes The correct way to eat coarse grains Eat coarse grains and drink plenty of water in time
Generally, if you eat 1 times more fiber, you need to drink 1 time more water.
Gradual intake of coarse grains suddenly increases or decreases the intake of coarse grains, which will cause interventional reactions.
For people who are mainly meat-eating, in order to help internal adaptation, when increasing the intake of coarse grains, it should be done step by step and should not be rushed.
Eat coarse grains with amaranth When we make food every day, in addition to taking into account taste preferences, we should also consider meat and vegetables mix and balance.
The daily absorption of coarse grains is 30?
60 grams is appropriate, but should also be adjusted according to personal circumstances.
Three Principles of Eating Coarse Grains-How to match the thickness and food, “coarse and fine grains can complement each other”.
Middle-aged people, especially those with “three highs”, constipation and other symptoms, who have been sitting in the office for a long time, contact the computer to target their families, and those who become entertainment fans need to eat more coarse grains.
Principle 2: The content of lysine in the whole grain and the whole food is reduced, and it can be supplemented with the non-staple food such as milk to supplement its deficiency.
Principle 3: Eating coarse grains and eating coarse grains generally has the disadvantages of poor sensory and poor absorption. You can solve this problem by cooking coarse grains or mixing them with fine grains.
Elderly people with poor long-term function (over 60 years old) and children with poor digestive function should eat less coarse grains and eat coarse grains carefully.
Patients with acute gastritis, intestinal ulcers, and acute gastroenteritis have soft food requirements, so avoid eating coarse grains; long-term chronic diabetes, patients with chronic inflammatory inflammation should eat less coarse grains; athletes, manual laborers must request that energy be restored as soon as possible.Eat less whole grains.