Whole grains are the best basic food and the cheapest source of energy. Eating more coarse grains in the fall will help prevent the occurrence of related chronic diseases. It can also help women skin care and detoxification, which can be described as a lot of benefits. However, do you know anything about eating coarse grains? How to eat different nutrients to double nutrition? Autumn and winter eating coarse grains detoxification + skin care Coarse grain is rich in dietary fiber and enters the intestines. It cleans up the waste in the intestine and collects the toxins and waste. Cellulose in coarse grains accelerates intestinal peristalsis, promotes bowel detoxification, and reduces skin ailments such as long acne; many coarse grains (such as soybeans) are also rich in strong antioxidants, which can increase the vitality of cells and keep skin delicate for a long time. luster. The idea that whole grains are good for health has been deeply rooted in people's minds. However, not everyone can understand the essence of eating whole grains. Here's a few to eat coarse grains, do you know? 1. The amount of food eaten each day accounts for about 1/3 of the staple food. Coarse grains eat less and do not achieve a variety of health effects such as preventing chronic diseases. However, coarse grains contain more dietary fiber and phytic acid, and their long-term consumption will affect the body's absorption of calcium, iron and other minerals as well as reduce human immunity. Therefore, the "Chinese Dietary Guidelines" suggests that it is best to eat 50 to 100 grams of whole grains per day. It is appropriate for healthy adults to eat 1/3 of the total amount of staple foods each day. 2, use pressure cooker cooking protection nutrition. Deep-colored coarse grains such as red beans, mung beans, and black rice are rich in antioxidants and can help the body eliminate free radicals and resist aging. Cooking in an autoclave can prevent food from coming in contact with too much oxygen, which is very advantageous for preserving valuable antioxidants in whole grains such as polyphenols. Studies abroad have also confirmed that cooking will reduce the antioxidant capacity of beans, but using an autoclave to cook beans will reduce the loss of antioxidants at the same level of softness. 3, according to their own physique to adjust the variety. Oat soluble dietary fiber content, suitable for high blood lipid and obesity; red beans, glutinous rice, diuretic swelling, suitable for edema constitution population. Those with hot constitutions may eat cold and moist noodles such as mung beans and buckwheat; those with cold constitution should choose sorghum, red adzuki beans, glutinous rice and other partial warm grains; gastrointestinal poor people can choose millet, rhubarb rice and brown rice This type of coarse grains is easy to digest with porridge. 4, special groups to do coarse grains. Elderly, digestive system is not yet well-developed children or the population of women with low immunity, due to weak digestion and absorption, eating too much coarse grains will increase the gastrointestinal burden, but also hinder the absorption and utilization of other nutrients. For this group of people, in addition to selecting digestible coarse grains such as millet and rhubarb, and appropriately reducing the amount of coarse grains to eat, it is also possible to improve the absorption rate by improving cooking methods, such as porridge, soft-slimming, and coarse-grain milling. Wait. What needs to be reminded is that for people with diabetes, the softer the porridge is, the faster the postprandial blood glucose rises. 5. Drink plenty of water after eating coarse grains. Coarse grains contain more dietary fiber and need sufficient water to ensure proper digestion of the gastrointestinal tract. Therefore, if you eat less coarse grain products, such as rice, rice, corn, etc., we must properly drink plenty of water. The best way to eat the three major coarse grains [Brown rice] brown rice porridge "scraping" fat The most important feature of brown rice is that it contains germs, which contain high amounts of vitamins and cellulose, which can reduce fat and cholesterol. Brown rice contains many zinc, which can improve the rough skin. The term brown rice means its rough rice, and most rice grains are also covered with rice. Brown rice can be purchased in general supermarkets, and it is best to have a brownish brown or light brown scented brown rice with a complete appearance. ã€how to eat】 Before you make brown rice porridge, you must soak the brown rice for about 30 minutes, and then cook it like a normal rice porridge. Brown rice porridge stimulates the secretion of gastric juice and helps digestion and nutrient absorption. However, it is best for people with diabetes not to drink this brown rice porridge directly. Usually, drinking white porridge directly may cause a sudden increase in blood sugar. ã€Sorghum】Sorghum is suitable for making snacks "Red Sorghum" used to let a generation have a unique feeling for the plateau, but how could you not think of such a crude food? The most suitable way of eating was to make a snack. High glutinous rice is a bit rougher for cooking porridge and cooking, but grinding into flour and making it into a snack is delicate and nutritious. ã€how to eat】 The glutinous rice is most suitable for a kind of dim sum called sorghum, which is to grind the sorghum into flour, add baking powder, sugar, eggs and a certain amount of water to the sticky, knead the dough, and steam the sorghum dough in a flat oven. Slightly fried, sprinkle with sesame seeds. Gaochun is not easy to digest for some people with slightly inferior gastrointestinal function. You can try some stilts. For example, put a little sorghum on a tremella or corn borer to make it more nutritious. Add some rich taste. ã€Glue Rice】The most nutritious soup Sticky rice is more like rice, so there are many places called it. Nowadays, more people like to eat glutinous rice, because the unique living environment of glutinous rice makes it less harmful to the public. It likes to grow in damp and wet areas. In many places, glutinous rice is grown in the mountains or on the edge of a small river. The plump glutinous rice is fresh and sticky. Many people like to eat it, but few people know that glutinous rice still has many effects. According to traditional Chinese medicine, glutinous rice can strengthen muscles and bones, strengthen the spleen and stomach, eliminate edema, remove rheumatism, and clear lung heat. Glutinous rice is a very good tonic for women, a lot of vitamin B1 can make the skin smooth and white, but also play a role in anti-uterine cancer. ã€how to eat】 The glutinous rice is slightly cold, so it is not suitable for porridge or to eat it alone. It is very suitable for souping with some foods that can be used as a warming supplement. You can stew chicken legs, tomatoes and glutinous rice. Not only is it easy to digest, but it also has a very good tonic effect. Glutinous rice is not easy to digest, so try not to eat as much as possible, especially for the elderly children and people with cold gastritis. When eating glutinous rice, it must be appropriate, and do not eat more. Sunflower Seed Kernels,Sunflower Kernels,Planters Sunflower Kernels,Roasted Sunflower Kernels Inner Mongolia Xuanda Food Co., Ltd. , https://www.xuandagroup.com