"Rough grains are one of the most scarce foods for modern people's diets." Professor Ge Keyou, honorary chairman of the Chinese Nutrition Society, said at the China Nutrition Society's "Seeds on Grains, Grains and Grains - Whole Wheat Nutrition and Health Conference" held recently. . The coarse grains that people eat now only reach the required 1/5-1/4, and "do not know how to eat" is a major problem that hinders people's consumption of coarse grains.
"Coarse grains are relative to rice, flour, and other fine grains." Ge Keyou said that there are two types of coarse grains, one is unpolished brown rice, whole wheat, etc.; the second is to remove all kinds of grains other than rice and wheat. Such as cereals such as corn, millet, black rice, purple rice, barley, oats, buckwheat, etc., beans, beans, mung beans, red beans, black beans and so on. Coarse grains can lower cholesterol and reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and cancer. In addition, coarse grains can also promote digestive function, relieve constipation and balance the intestinal flora.
Although we all know that eating coarse grains is good, people still have a lot of misunderstandings when eating, especially in cooking methods. Professor Yang Yuexin, deputy director of the China Nutrition Society, pointed out that it is best to use steamed methods to eat coarse grains. The frying, porridge, etc. will to a certain extent damage the health characteristics of coarse grains. The reason why whole grains are healthy is because they are rich in various health-care ingredients and dietary fiber, and they have very little fat and no sugar or salt. However, if cooked by deep-fried method, it will absorb a lot of fat, and the nutrients such as unsaturated fatty acids and vitamins in coarse grains will also be lost. "It is particularly worthy of reminding that it is the biggest misunderstanding to turn coarse grains into very soft and porridge," said Yang Yuexin. Many people think that porridge is light and healthy. It's good to digest. It's absolutely right to use coarse grains to make porridge. In particular, it has a low glycemic index and patients with chronic diseases such as diabetes should eat more. However, the experimental team led by Yang Yuexin found in the study that the softer the porridge was, the more sticky the paste was, the higher the degree of starch gelatinization in the coarse grains was, and the faster the blood sugar rose. If the coarse grains are reduced to such porridge, the benefits of blood sugar will be lost.
If you only eat dry foods in a dry way, the taste is monotonous. How can you make whole grains delicious and healthy? According to experts, first, mix cereals and beans in a ratio of 3:1 or 2:1 and soak overnight. Then, put the soaked coarse grains in a steamer and steam them for 10-20 minutes. The steamed whole grains can be mixed with rice and boiled, or you can put some glutinous, walnut, and cook for a while with low heat to make porridge. However, it should be noted that this kind of porridge should be of broth type and cannot be boiled in slimy state, otherwise it will cause blood sugar to rise rapidly. If you like to eat pasta, you can combine steamed whole grains with white flour, cornmeal, etc. You can also add raisins and nuts to increase the taste and nutrition. You can also steam the whole grains first, then put some eggs and tomatoes, green peppers and other vegetables together. Finally, if the steamed coarse grains have not been eaten, they can be divided into smaller portions and frozen and eaten later.
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