How to eat whole grains? The principles of choosing whole grains

In the past, people lived a hard life and mainly ate coarse grains. Now, people mainly eat refined grains, but more and more people are beginning to like eating coarse grains. I would like to give you a warm suggestion: coarse grains are the most original flavor of food. Try not to cook them too complicatedly, add too much seasoning, or eat too much food that is burdensome to the body, such as meat. I hope you eat healthily and nutritiously.

Contents of this article

1. How to eat whole grains?

2. Principles for selecting coarse grains

3. Definition and benefits of coarse grains

How to eat whole grains

Three meals a day with some coarse food

In daily life, the ubiquitous refined grains have become the mainstay of our three meals. In such a dietary environment, we should pay special attention to the combination of coarse grains. Ingeniously integrating coarse grains such as corn, potatoes, and yams into refined grains is a manifestation of the principle of coarse in fine. For example, corn ribs soup, stir-fried potatoes, and yam chicken feet soup all conform to the principle of coarse in fine. In addition, adding small sweet potato cubes to the white porridge you drink in the morning is also the best combination of coarse in fine.

Thick and thin combinations should complement each other

The combination of coarse grains and refined grains in a reasonable proportion is to complement each other in nutrition, avoid duplication of nutrition, and make the body absorb more and more comprehensive nutrients. Typical large and small rice porridge is a nutritious porridge made by mixing refined rice and millet based on the different types of protein they carry and the principle of nutritional complementarity.

The thickness and color should be coordinated

Different colored foods have different nutritional components. Paying attention to the color coordination of coarse and fine grains and avoiding monotony and repetition is to improve the nutritional value of the diet. Friends who do not know what nutrients coarse grains and fine grains carry can work on the color. The more coarse and fine grains of different colors are combined together in the diet, the richer the nutritional value. The most typical color-matching diet is eight-treasure porridge, which has red red beans and red dates, green mung beans, black black beans, yellow soybeans, white glutinous rice, etc. It is the most nutritious dietary combination and the first choice for nourishing in the cold winter.

Principles for selecting coarse grains

It is recommended to choose a reputable merchant, or buy directly from a farmer you know and trust. If you buy whole grains in complete packages, you need to pay attention to the expiration date; if you buy loose grains, you need to avoid moisture. You can smell the smell, and the more fragrant it is, the fresher it is. As for the principle of selecting fruits, the appearance should not be dry and shrunken, because it means it has been stored for a long time; and mushrooms should be selected if they are plump and upright, have a fragrant smell, and have not turned brown.

Whole grains definition and benefits

Whole grains are the most original flavor of food. Try not to cook it too complicatedly, add too much seasoning, or eat too much food that is burdensome to the body, such as meat. It is recommended to use fresh ingredients that are local, seasonal or home-grown, and it is best to have them readily available. Avoid using imported ingredients, otherwise they may not be fresh.

Modern people exercise less and eat processed and refined foods for a long time, which will accumulate too much protein and fat, leading to obesity, vascular sclerosis, three highs and other symptoms, and even cancer. Su Fujia said that eating whole grains can not only remove waste from the body, make the intestines unobstructed, reduce cholesterol and the incidence of various diseases, but also make people more spiritually rich, improve spirituality and self-cultivation, help stabilize emotions, make people happy, and always think positively.

Some people are allergic to some whole grains, such as broad beans or cereals containing gluten. In addition, patients with kidney disease should not eat beans that increase uric acid. The expert said: "When you first start eating whole grains, if you feel uncomfortable or have bloating, you can reduce the amount first, and then slowly adjust or ask a professional doctor for advice."