[Henan Science Popularization] "Dietary Guide" easy to read: the best cooking method of whole grains and miscellaneous beans

All -grain foods are rich in dietary fiber, retaining their natural nutrients to the greatest extent, and can also reduce the blood sugar generation index. It is a very good source of diet. However, the entrance to the whole grain feels rough, and the miscellaneous beans are not cooked. We may find it difficult to control the refined rice noodles.

How can I cook the whole grain and miscellaneous diets? Today we will talk about this topic.

The whole grain refers to the grain seed grains that have been cleaned but without further processing, and the grain seed grains that retain the complete fruit structure, or are processed by grinding, crushing, squeezing, etc., but the relative proportion of the cortex, embryo, and germ is still comprehensive from the complete fruit fruit. Keep consistent grain products.

Two types of whole grains and miscellaneous beans are two types of foods, because their common features are only simply treated, crushing, squeezing, etc., and the most completeness of embryos, germ, and seeds. nutrient content.

How can we cook in this part of food?

The whole grain retains all the ingredients of natural grains. Compared with refined grains, whole grains can provide more B vitamins and vitamin E, minerals, unsaturated fatty acids, dietary fiber and other nutrients and healthy plant chemicals.

There are many types of whole grains and rich nutrition. It is recommended to eat 50-150 grams of whole grain food a day, which is equivalent to 1/4 to 1/3 of the a day.

All grains such as millet, corn, oats, all -wheat flour can be mixed and matched as a staple food or porridge. At least one meal for three meals a day, such as eating millet porridge, oatmeal, eight treasure porridge, all grain bread, etc. During lunch and dinner, you can mix corn flour in wheat flour, or choose whole wheat flour. Put a handful of brown rice, oatmeal, etc. in white rice.

Among my country's traditional diet habits, rice, wheat, corn, barley, oats, rye, black rice, sorghum, yellow rice, millet, corn, buckwheat, barley, etc. Good source.

The entrance to the whole grain feels rough, and the miscellaneous beans are not easy to cook. The appropriate cooking method is very important. In this regard, the role of modern kitchen cooking utensils can be used to improve the taste, such as using soy milk mechanism to make whole valley rice paste; use rice cooker, high -pressure cooker to cook eight treasure porridge, bean porridge; The taste is soft. In addition, adding sesame powder, raisins and jujube to the cooking process can make the diet more delicious.

Red beans, mung beans, kidney beans, flower beans, etc. belong to the beans except soybeans. They are not cereals, because they can generally be eaten by whole grains, so they are also discussed here.

Miscellaneous beans can be used with staple foods to use the balanced nutritional effects of dietary fiber, vitamin B, potassium, magnesium, etc., and improve the complementary and utilization of protein.

Various bean fillings are also good partners of cooking staple food.

The grains made of soy milk mechanisms are also meal partners with high nutritional value.

Some miscellaneous beans can also be made into delicious dishes, such as kidney beans, flower beans, and red beans. After cooking softly, seasoning is properly seasoned, which can be made into delicious cold dishes;

(Author: Book Xiaoyan Editor: Yang Hua)

- END -