Exquisite woman eating whole grains
The refinement and refinement of modern life has become the cause of many nutritional diseases.
Diabetes, gout, high blood pressure, colon cancer, obesity, etc. are gradually threatening human health.
“Coarse grains” are relative to processed relative distance and fine grain, mainly including corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans such as soybeans, green beans and red in cereals.Beans, mung beans, etc.
Classification of coarse grains 1, cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat / wheat bran, etc.
2, miscellaneous beans: soybeans, mung beans, red beans, black beans, green beans, cowpeas, broad beans, peas and so on.
3, tuber: sweet potato, yam, potato and so on.
The fine grain “fine grain” is a term relative to rice, wheat, white flour and other “fine grains”, mainly including corn, sorghum, millet, buckwheat, oats, buckwheat, potato and various beans.Internal products such as classes.
Coarse grains can make your stomach healthier and your appetite stronger.
The old saying goes: “The grain is raised”, meaning that the coarse and fine grains are rich in nutrients, and eating with them is good for health.
Different varieties of grain, nutritional value is not the same, oat starch protein; millet instead of tryptophan, carotene; beans intake of high-quality protein; sorghum contains high fatty acids, as well as rich iron; potato contains carotene and vitamin C.
Many coarse grains are also medicinal. For example, corn is recognized as the world’s “golden crop”, and its cellulose is 4-10 times higher than that of polished rice and fine flour.
And cellulose can accelerate intestinal peristalsis, can rule out factors of colorectal cancer, reduce plasma absorption, and prevent coronary heart disease.
Mung bean is sweet and cold, has diuretic swelling, neutralizes detoxification and cools thirst; buckwheat contains “chlorophyll” and “rutin” which are not found in other grains.
Vitamin B1 and B2 in buckwheat are more than double in wheat, and niacin is 3-4 times.
Both niacin and rutin contained in buckwheat are drugs for the treatment of hypertension.
Regular consumption of buckwheat also has a certain effect on diabetes.
Fresh coarse rice is better for health routine than polished rice, because the more refined the food, the more vitamins, protein and cellulose are lost.
Although the precipitated fiber in the coarse grain can not be digested and utilized by the human body, it can pass the intestinal gas, clean up the waste, and promote the food waste to be excreted as soon as possible.
The nutrient-rich nutrients in the coarse grains of delicate women eating coarse grains are the essence of nature, and also the basic elements of beautiful women to maintain good looks and perfect skin.
Life is getting more and more refined, and eating is more and more picky. – Going to a fine restaurant, eating burdock, drinking red wine, seafood, not abalone, sashimi, shark’s fin, no entry. but under the nourishment of these foods, weNot only did the skin become more and more delicate, but the body became weaker and weaker, and even became the power of the chicken. The reason was that the fine nutrients in the coarse grains were reduced.
1, plant fiber exquisite function: improve fiber dull and rough; activate blood vessels, prevent cardiovascular disease interpretation: plant fiber is a substance that can not be digested, it includes cellulose, hemicellulose, lignin, pectin, gums and some non-cellulosic sugars.
If the dietary fiber in the food, the residue is reduced, it is easy to cause constipation, accompanied by metabolic disorders, dark complexion, tone, acne and other problems.
Plant fiber can promote bowel movements, make the body smooth and easy to defecate, strengthen the metabolic function, and make the skin become shiny.
Tip: In addition to coarse grains, plant fiber is also widely found in fresh vegetables (such as celery, canola, cabbage, cucumber, cabbage, radish, etc.) and fruits (banana, apple, orange, grape, etc.).
2, “micro-enzyme” inhibitor, rich in vitamin exquisite function: enhance cell activity, resist skin oxidation, prevent cancer: “micro-enzyme” is an inhibitor, it is a cancer killer, it prevents the spread of skin cancer, inhibitThe role of liver cancer.
The role of colon cancer growth.
In addition, corn contains a lot of carotene, which can be converted into physiologically active vitamin A after being digested by the human body. It has inhibitory effects on lung cancer, gastric cancer and esophageal cancer; soybean contains chlorogenic acid, isoflavones and traces of non-purinary molybdenum.Complete inhibition of oncogene production. There are a large number of bacteria in the human large intestine, and some of these bacteria can produce toxic substances such as ammonia, phenol, and the like.
Eating more whole grains can stimulate bowel movements and reduce the damage of toxins to the human body.
According to some surveys, Africans have a lot of plant fiber in their food, but they rarely have colorectal cancer. In the United States, where meat is the mainstay, 42 of 100,000 people suffer from colorectal cancer due to the reduction of plant fiber in food.More than 6 times higher than Africa.
Many coarse grains (such as soybeans) can also enhance antioxidants, enhance cell vitality, and keep skin fresh and shiny.
3, low content, diversified comprehensive nutrition and refined functions: to ensure all aspects of the human body, and low levels of fat decomposition: people who want to lose weight must eat coarse grains, and because of its low content, but also because of rough, after eatingIt is easy to feel full.
For example, corn, which contains at least protein, traces, impurities and other essential nutrients, can also reduce crude fiber, which is 10 times higher than polished rice and fine.
Even sweet potatoes, only 127 kcal per 100 grams, only half of the taro.
The Chinese and Western coarse grain diets have collided too many people to have a bias toward the concept of coarse grains, often replaced with “heavy grains”.
In fact, rice and wheat, which are said to be incompletely processed or processed, should be divided into coarse grains.
In addition to rye, buckwheat, etc., many countries in Europe are popular for eating rough processed foods, such as broken rice, that is, without removing the outer shell of the grain or removing the outer shell, it is not excessively polished and processed.
Dietary habits have been left at the table of urban people. They are gradually accepted because they understand their nutritional value, but often do not understand the production and matching, the taste is not good.
Know how to mix with other more delicious foods (such as milk, jam, butter, nuts, etc.).
Although the coarse grain comprehensive index is rich in nutrients, it is limited by taste and cooking methods, but not all are suitable as staple foods.
Generally speaking, the coarse grains that are common in the market and accepted by more people mainly include corn, sweet potatoes, and coarse rice.
Corn Consumption Index: ★★★★ There are many ways to eat corn. It can be eaten directly by cooking and roasting. It can also be mixed with rice and rice to make porridge. It can also be mixed with white flour to make corn tassel.Wait.
Delicious index: ★★★★ The taste of corn is refreshing and sweet. It tastes best when cooked directly. It can also be used as a match in porridge to increase the sweetness. However, after the flour is made into steamed bread, the graininess is heavier and the taste is slightly worse.
Nutrition Index: ★★★★★ Yellow corn seed, also known as yellow plant food, replaces magnesium.
Magnesium can help vasodilation, strengthen intestinal wall peristalsis, increase bile, promote the excretion of waste in the body, and help the body’s metabolism.
Accurate glutamic acid and other amino acids required by the human body can promote the metabolism of brain cells and help to eliminate ammonia in brain tissue.
Red corn seed is characterized by vitamin B2.
Regular consumption can prevent and treat keratitis, tongue inflammation, oral ulcers and other riboflavin deficiency.
Corn oil is mainly characterized by vitamin E.
Regular consumption can not only be cosmetic, but also reduce the plasma content of blood, which can prevent arteriosclerosis and coronary heart disease.
The germ and pollen of corn are mixed with natural vitamin E.
Regular consumption can enhance physical strength and endurance, and can effectively prevent anemia during pregnancy.
Corn mustard water as tea, diuretic, blood pressure, heat, digestion, hemostasis, diarrhea and other effects.
It can be used in diabetes hypertensive syndrome, liver and gallbladder diseases, and diseases such as indigestion.
Edible index of sweet potato: ★★★ Sweet potato, also known as “sweet potato” or “sweet potato”, is mostly steamed, boiled or edible, instead of being used as a staple food on the table.
Delicious index: ★★★★ Sweet potato is sweet and soft, so it has a better taste.
However, it is easy to cause problems such as abdominal distension. Before cooking, the sweet potato cubes can be eaten with salt water for one or two hours, which can reduce the discomfort such as pantothenic acid, bloating and exhaust after eating.
Nutrition Index: ★★★★★ Sweet potato replaces starch, its amino acid, vitamin A, B, C and cellulose content exceeds rice and white noodles.
The first essential iron, calcium and other minerals are essential long-lived foods.
Studies have shown that sweet potatoes contain substances similar to estrogen, which can make the skin white and delicate after eating.
It also contains mucin, which promotes the excretion of high blood pressure, prevents mild cardiovascular deposition, and maintains the elasticity of arterial blood vessels, thereby effectively protecting the heart and preventing cardiovascular diseases.
The edible index of coarse rice: ★★★★★ The so-called coarse rice is the rice that is not processed finely.
It can be mixed with polished rice for cooking and is the most common staple food staple.
Delicious index: ★★★The crude rice is left in the outer layer of the grain and has a very thick taste, so it can be eaten alone.
Nutrition index: ★ ★ ★ ★ flour is the most abundant nutrients, in addition to a small amount of protein, traces, vitamins (A, B, C, E), also contains zinc, magnesium, iron, phosphorus and other trace elements.
These vitamins and trace elements are very important to the human body. Take vitamin B1 as an example. It is a cofactor for the body’s metabolic enzymes. The production of B1 affects the body’s metabolic function. The obvious manifestation is fatigue and lack of spirit.
In addition, millet, red rice, black rice, wheat kernel and other coarse grains are more common in the market.
As far as cereals are concerned, most of their cellulose, vitamins and pigments are contained in the outer shell and the outer layer of rice kernel. The common high-fiber bread, which is yellow and black, is actually made by grinding the outer shell together.Casting.
Hardcover coarse grains recommend coarse grains, although the benefits are numerous, but because of its poor taste and lack of exquisite appearance, it has not been able to stand up to the elegant.
However, as the health trend has become more and more fierce, the coarse grains have also changed their face, repackaged, and under the banner of “coarse grain and fine food”, they have finally entered the room and become a new choice for urban exquisite women.
Coarse Grain Hardcover 1: Improved production process, transformed into coarse grain bread and bread is convenient and delicious, coarse grains are healthy and beneficial, and they are one and the nutrition is balanced, which naturally becomes one of the staple foods on the breakfast table of urbanites.
It seems that, do not simply judge whether it is coarse grain bread, because some bread is based on white bread, add caramel, chocolate or syrup, eat no cellulose, but absorb more impurities and cockroaches.
In the process of purchasing, you should 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, strengthen the taste of the food is not good, the key depends on whether you will do it, through the mix with vegetables, desserts, fine grains, etc., coarse grains can also become delicious.
Especially with fine rice and fine noodles, it can maintain the smoothness of the entrance and balance nutrition. It is an excellent choice for staple food.
The convenience of urban people, the biggest sloppy breakfast, many high-sorghum, high-cholesterol fast foods are often the first choice, the following recommended two breakfast menus, easy to make, can also balance human nutrition.
1, vegetable sandwich ingredients: sliced wheat square bag, fresh vegetables (cucumber, lettuce, tomato, etc.), eggs, jam practices: the fried eggs and vegetables can be sandwiched into square bags, you can also add jam according to taste.
Features: Refreshing vegetables can reduce the roughness of the powder when the coarse grain bread is imported.
If you prefer to season with jam, pay attention to the weight so as not to replace the xylene fraction.
2, oatmeal ingredients: instant half a bowl of oatmeal (can be sold in the market), a bowl of milk, one egg, sugar can be made: 1, the eggs are evenly mixed, spare.
2, add instant oatmeal and a bowl of milk to the milk pot to boil, pay attention to while stirring and stir to prevent sticking.
3, pour in the evenly beaten eggs, add sugar or rock sugar according to taste.
Coarse grains eat beautiful skin of ancient people, “grain for raising”, which means eating whole grains is good for health.
“Coarse grains” mainly include internal products such as corn, sorghum, millet, buckwheat, oats, buckwheat, potato and various beans.
But eating whole 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, and its cellulose is 4-10 times higher than that of polished rice and fine flour.
And cellulose can accelerate intestinal peristalsis, can rule out factors of colorectal cancer, reduce plasma absorption, and prevent coronary heart disease.
Mung bean is sweet and cold, has diuretic swelling, neutralizes detoxification and cools thirst; buckwheat contains “chlorophyll” and “rutin” which are not found in other grains. Its vitamin B1 and B2 are more bidirectional than wheat, and niacin is 3-4 times.
At the same time, niacin and rutin contained in buckwheat are drugs for treating hypertension.
Regular consumption of buckwheat is also effective for diabetes.
Fresh coarse rice is better for healthy routine than polished rice, because the more refined the food, the more vitamins, protein and cellulose are lost.
The large amount of moisture in the coarse grains directly brings benefits to the skin. For example, cellulose in coarse grains accelerates intestinal peristalsis, promotes defecation and detoxification, and reduces skin diseases such as long acne; coarse grains and diuretic swelling make the skin fine and even; for the skin, beansAnd the oil in the nut vitamin E, can help anti-oxidation and eliminate free radicals, is an angel to protect the skin; especially the coarse grains also contain a lot of magnesium, can promote the excretion of body waste, have the effect of weight loss, which is also to ensure skin fitnessThe essential.
Amy’s lady, middle-aged “three high” symptoms, long-term constipation, long-term office, contact with computer-oriented family, the number of people who are willing to eat more food.
Especially in summer, the fruits are rich, the coarse grains can be greasy, and it is better to eat more.
If you can eat more fruits during the day, you can eat miscellaneous porridge for dinner.
Stick to a summer, the 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 mixing coarse grains or porridge with fine grains.
Older 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.
Patients with stomach ulcers, gastrointestinal ulcers, and acute gastroenteritis require soft food, so avoid eating coarse grains; prevent chronic diabetes, and patients with chronic inflammatory inflammation should eat less coarse grains.
It is undeniable that seven groups of people should not eat whole grains. Advocating people to eat coarse grains properly can prevent diseases.
Because cellulose can inhibit the absorption of cholesterol, reduce high blood lipids, promote bowel movements, and prevent constipation; while 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” which are not found in other grains, and can treat high blood pressure.
However, if too much coarse grains are likely to be harmful to human health.
First of all, the coarse grain itself has low nutritional value, and it is not easy to digest and has low absorption rate. Secondly, the dietary fiber in the coarse grain can affect the absorption of calcium, iron and other nutrients.
Although the 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 a weaker gastrointestinal function. Eating too much dietary fiber is a big burden on metabolism.
People with calcium and iron deficiency will have a combination of phytic acid and dietary fiber, which will form a precipitate and hinder the body’s absorption of minerals.
People with digestive diseases have cirrhosis of the esophageal varices or gastric ulcers, eating a large amount of coarse grains can cause venous rupture and ulcer bleeding.
If people with low immunity are exposed to more than 50 grams of cellulose per day for a long time, the protein supplementation of the human body is blocked, and the accumulation is slightly reduced, causing damage to the functions of bones, heart, blood and other organs, and reducing the immunity of the human body.
People with heavy physical activity have low nutritive value and low energy supply. For those who have heavy physical labor, the nutrition is insufficient.
In the growth and development of adolescents due to the special needs of growth and development of nutrients and energy and physiological requirements for hormone levels, coarse grains can only prevent metabolic absorption and its conversion into hormones, but also prevent the absorption and utilization of nutrients.
Older people and children have digestive functions in the elderly, and their digestive function is not perfect. Digesting a large amount of dietary fiber is a great burden on the body.
Moreover, the absorption and utilization rate of nutrients are relatively low, which is not conducive to the growth and development of children.
Dietitians point out that it is necessary to eat whole grains, but it is important to pay attention to the combination of thickness and nutrients.
For example, the whole grain porridge or mixed with fine grains to eat, with protein, mineral-rich foods to help absorb.
At the same time, people who are not suitable for eating more coarse grains should reduce the consumption of coarse grains to avoid malnutrition.
The nutrient coarse grains of coarse grains are rich in insoluble cellulose, which is conducive to ensuring the normal operation of the digestive system.
It works in conjunction with soluble fiber to lower 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 high blood pressure, diabetes, obesity and cardiovascular and cerebrovascularThe risk of disease.
Medical research has also shown that cellulose helps to fight various diseases such as stomach cancer, colon cancer, diabetes, and ulcerative enteritis.
But for coarse grains, we have to eat more and not eat more, because eating too much coarse grains also has disadvantages.
Mix millet and fine grain with edible food and fine grain with 1 2 porridge, put millet and rice together to cook porridge.
2 millet mung bean porridge, put the millet and mung bean together to cook porridge, you can put a small amount of peanuts.
3 Laba porridge, the materials used in Laba porridge vary slightly depending on the region and taste.
Later, more pearl rice, barley rice, wheat kernel, black rice, and some also put ginkgo, lily, lotus seeds, longan, mung bean, flower beans, etc., together with candied food.
The method of making Laba porridge is relatively simple.
4 millet brown sugar porridge.
5 millet flour taro.
Coarse grain finely prepared 1 millet pancake 2 millet flour head, millet flour, soy flour plus a small amount of eggs or milk powder can be made into a delicious nest.
3 millet yam porridge, mix the millet powder and yam powder, add white sugar to eat.
Local flavor food 1 Lujia paste porridge, one of the famous characteristics of Yucheng, also known as confused.
2 Zibo tea soup, soak the millet, remove it and dry it slightly, grind it on the ground, add the powder, add sugar, and prepare with boiling water.
3 Jinzhong pearl porridge, pearl porridge is the ordinary Xiaomi mung bean porridge in Shouyang.
4 Tongchuan Snowflake Sugar.
5 Qufu jujube pancakes.
6 Manchu dragon and tiger fighting, rice with rice, millet, and small beans.
Corn is eaten with fine grains and 1 corn cake, flour and corn flour can be steamed into cake.
2 tortillas, mixed with the right amount of soy flour to make a nest.
3 corn taro, mixed with flour to make a steamed bun.
Coarse grains are finely prepared. 1 corn porridge, corn granules are difficult to cook, and can be cooked with “corn glutinous rice”.
2 corn porridge 3 popcorn 4 boiled fresh corn 5 corn dumplings, buns, top local flavor food 1 corn granules, corn granules are made of fresh corn granules and jam.
2 Huaiyin corn glutinous rice porridge, put two pounds of corn in a pot, put it into the water flowing over the corn head, put it into the pot, use the after-fire after cooking, encircle it, about three or four hours, soaked, cornThe water is heated to a full extent, and then ground to a paste with water.
3 filter slurry salty porridge.
4 Yunnan Baogutun, Yunnan is commonly known as corn for the valley.
Ba Gua is a flavored snack made with fresh corn during the ripening season of corn every year.
The method of eating buckwheat is mixed with fine grain with 1 buckwheat cake, and the soba noodles are mixed with flour to make a cake.
2 buckwheat noodles, soba noodles mixed with flour to make noodles.
3 buckwheat noodles, soba noodles mixed with flour to make steamed buns.
4 荞 wheat.
Coarse grain finely prepared 1 buckwheat dumplings, buns, a small amount of 2 buckwheat bread 3 buckwheat pancakes to eat coarse grains correctly. Eat coarse grains and drink plenty of water. The cellulose in the whole grain needs a large amount of water to back up in order to effectively maintain its normal work.
Generally, if you eat 1 times more cellulose, you should drink 1 times more water.
Step-by-step eating of coarse grains suddenly increases or decreases the intake of coarse grains, which can cause an interventional response.
For people who are usually carnivorous, in order to help internal adaptation and increase the food intake of coarse grains, they should be gradual and rushed.
Eating coarse grains with leeks When we make food every day, in addition to taking into account taste hobbies, we should also consider the combination of sputum and balanced intake.
The daily intake of coarse grains is 30?
60 grams is appropriate, but it should be adjusted according to individual circumstances.
The three principles of eating coarse grains, the principle of how to mix and match the food, “coarse and fine grains can complement each other.”
Middle-aged people, especially those who have “three highs”, constipation and other symptoms, long-term office workers, contact with computer-oriented family, people who have become social lunches should eat more coarse grains.
Principle 2 The content of lysine in the coarse grains and non-staple foods is reduced, and it can be supplemented with the non-staple food such as milk.
Principle 3: Coarse grains and coarse grains generally have the disadvantages of poor sensory and poor absorption. This problem can be solved by mixing coarse grains or porridge with fine grains.
Older people with poor long-term function and children with poor digestive function should eat less coarse grains and eat coarse grains.
Acute gastritis, intestinal ulcers, acute gastroenteritis patients have soft food requirements, so avoid avoiding eating coarse grains; long-term chronic diabetes, chronic inflammatory inflammation patients should eat less coarse grains; athletes, manual workers must demand to restore energy as soon as possibleEat less coarse grains.