Eat more coarse grains benefits more to see which grain porridge for you?
More and more people advocate the diet of coarse grains, because coarse grains are rich in dietary fiber and benefit the human body. The longest way to eat is to grind a pot of porridge, but miscellaneous grains also have to be consumed by people.
There are four benefits to eating coarse grains
Protect your teeth
Coarse grains can produce more chewing motions, and chewing plays an important role in promoting the development of the jaws and preventing dental diseases. Fine chewing can reduce the occurrence of dental caries. The chewing surface of the teeth is not a smooth surface, but uneven, with many cracks, it is not easy to keep clean. The frictional action during chewing can cause the tooth surface to be washed by saliva, enhance the self-cleaning effect of the tooth surface, and reduce the occurrence of dental caries.
Growth Intelligence
According to foreign studies, chewing coarse foods and other chewable products through the mandibular joint movement, so that the brain blood circulation, strengthen the activation of the cerebral cortex, thus preventing brain aging and senile dementia. While chewing exercises facial muscles, it can also stimulate the brain indirectly, allowing blood to be continuously delivered to the brain. Brain cell information is frequent. As the stimulating effect increases brain hormone secretion, the brain's thinking ability and work efficiency will increase significantly.
Compared with the normal elderly people, the less permanent teeth the demented elderly person has, the lower the denture usage rate, the weaker the chewing ability, and the higher the possibility of dementia.
Anti-menstrual cramps
Foreign studies have shown that female dysmenorrhea is related to the lack of magnesium in the body. Magnesium helps to activate various enzymes in the body and participate in protein synthesis, muscle contraction and body temperature regulation. In addition, magnesium also affects people's emotions. The lack of magnesium can also make people's emotions tend to be tight, thereby increasing the secretion of stress hormones, leading to an increase in the incidence of dysmenorrhea. There are many coarse grains that are rich in magnesium, such as buckwheat, millet, corn, soybeans, peas, and so on. Therefore, experts suggest that: In patients with dysmenorrhea in addition to attention to work and rest, to avoid excessive stress, reasonable sleep, but also in the diet to increase magnesium-rich coarse grains or other foods to increase the concentration of magnesium in human tissue.
Resist aging
What will make people aging, in a sense that exquisite sugar is the "culprit" of human aging. The coarse grains are rich in B vitamins, various minerals and abundant dietary fiber, which can cleanse the colon, detoxify the skin, protect the cardiovascular system, promote digestion, and strengthen the bones. Miscellaneous grains also have a strong sense of satiety, which is beneficial for controlling food intake and slimming.
Make porridge better drink to consider the choice of ingredients
Many people will take into account the influence of “food phase gram†in cereal porridge. In fact, there are no conflicts found among various kinds of food, but whether they fit together is good and whether they are suitable for a person's specific situation, there are indeed some areas that need to be considered.
To make the porridge taste good, and the texture and aroma are pleasant, it is usually possible to consider three options of ingredients:
The first category is to improve texture. Starch-rich beans should not exceed half because they are not sticky. Need to meet brown rice, red glutinous rice, black glutinous rice, millet and other foods with normal viscosity, plus oats, rhubarb rice, purple glutinous rice and other ingredients. In this way, there will be no problems with the beans sinking below and the soup water above.
The second category is to improve the aroma. Adding ingredients such as peanuts, white sesame, black sesame, pine nuts, melon seeds, etc., can make porridge more aroma.
The third category adds sweetness. Add jujube, jujube, dried longan meat, raisins, wolfberry, lily, lotus seeds, etc., can make porridge add sweet flavor.
After the child is 1 year old, he can contact the grains and beans. Start with the paste first, wait for the teeth to grow slowly, and you can use the grain porridge when you are about 2 years old. The porridge for children should be boiled softly, and a small amount of chopped nuts and dried fruit can be added on top of the porridge bowl. (Baby care should be taken when young children eat granular foods, avoid choking when joking into the trachea, and increase suffocation) The atmosphere helps them to eat this healthy food cheerfully.
At the same time, for people with different physical conditions, the coordination of ingredients can also be adjusted. There are several main goals of cereal porridge: people who are weak or have bad stomach and gastrointestinal diarrhoea mainly want to take care of digestive function and increase nutrient supply; those who lose weight mainly want to increase the volume of food and reduce dry matter intake. It is not easy to be hungry; the top three people who drink porridge mainly want to increase dietary fiber and control blood sugar and blood lipids. In general, the first goal falls into one category, while the second and third goals fall roughly into the other category.
People with weak health and indigestion are prone to stomach blockage and flatulence. It is advisable to use less or no soy beans, black beans, mung beans and other ingredients because they are really hard to digest and are prone to gas production. Other miscellaneous beans account for no more than one-third of the raw materials for cereal porridge. If you have diarrhea or loose stools, you should use ingredients that are easy to digest, such as glutinous rice, rhubarb rice, millet, yam, lotus seeds, etc., that are very irritating to the intestinal tract. You can also add dates, dried raisins, dried longan, and other dried fruit. To increase nutrition and deliciousness. It is best to soak for more than 8 hours before cooking, so that the whole grains of beans will be softer and easier to digest after cooking.
Diabetic and high-fat patients have the opposites of the cereal porridge. In order to strictly control the postprandial blood glucose response, more than half of the beans must be used, including red beans, mung beans, kidney beans, peas, beans, chickpeas, lentils, etc., because their postprandial blood glucose levels are comparable to those of the same starch content. The response is particularly low, mostly below 30. Peanuts, sesame seeds, lotus seeds, and lilies are also low-glycemic reaction ingredients. Do not add ingredients such as glutinous rice, white rice, rhubarb rice, and sticky millet, which have a high blood sugar response, and add less sweet ingredients such as dates and raisins, and do not add sugar. Oats and barley should be used to increase stickiness because they are rich in beta-glucans that are good for controlling blood lipids and blood sugar, and have a lower postprandial blood glucose response.
Research data shows that when drinking rice porridge alone, the rice porridge glycemic index measured in healthy people can be as high as 102, while the adzuki bean adzuki bean only has 24; and half of red adzuki beans plus half of white rice mixed porridge, the blood sugar index It can be reduced to 73 (Zhou Wei, 2010). It can be seen that those who need to control blood sugar are more suitable to drink the bean mixed porridge with beans.
For the dieters and the three-high-alloyed grains, bean porridge needs to have a bit more chewing taste, so that it has a lower blood sugar response and a higher satiety. Beans can be soaked for a short time, and grains can be soaked. In an acceptable range, the texture of the porridge is not soft. Do not throw away the water that soaks the grains because it contains soaked vitamins, potassium, and various antioxidants.
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