12 whole grains should be eaten
What kind of whole grain is good for winter?
12 whole grains should be eaten
When winter comes, the temperature gradually decreases, the yin in people’s body gradually rises, the metabolism becomes slower and slower, the physiological function is inhibited, and the state is lowered, so it is very suitable for eating.
Whole grains of cereals are rich in dietary fiber, vitamins and a variety of amino acids and other nutrients, which can help the body’s functional activities and enhance the vitality of the organs.
There are many kinds of whole grains, so what is the best conditioning effect for eating some food?
The benefits of eating whole grains increase the supply of vitamins and minerals in the nutrient supply. The nutritional value is much higher than that of polished white rice and fine white noodles.
Among the various staple foods, white rice has the lowest vitamin content, followed by fine white.
Because the grain has a distinctive feature: its vitamins and minerals are concentrated in the “rough” part of the outer layer, while the fine white part in the middle is very low.
The rough rice is processed into fine rice after fine grinding. The taste is soft and the appearance is white, but the B vitamins are only 1/4 of the original.
The reason why coarse grains are 鈥渞ough鈥?is that they are not refined, so the loss of natural nutrients is minimal.
Especially for children with fast growth, they are more sensitive to nutrition than adults.
Adequate B vitamins are extremely important for both intelligence and physical fitness.
Prevention of constipation coarse grains contain a lot of supplemental fiber, which can help prevent peristalsis, eliminate toxins and prevent constipation.
Everyone knows the importance of fiber, knows how to eat more fruits, vegetables can supplement fiber, but often forget that coarse grains are an important source of fiber.
In fact, the insoluble fiber in the coarse grain is most helpful in promoting tandem vibration, and can be combined with a variety of pollutants in the food, take them out of the body, and clean the impact.
Those plain, soft or crunchy regular foods are made from polished white rice and white flour, which contain little supplemental fiber.
Eating coarse grains can prevent strokes In the United States for 12 years, studies have shown that eating whole grains of whole grains (coarse grains) may significantly reduce the risk of stroke.
The results of the study showed that the proportion of women who consumed less than half a piece of whole-grain bread or equivalent whole-grain food per day, eating more coarse grains (equivalent to eating 2 per day?
3 pieces of whole wheat bread), the possibility of suffering from a stroke is 30% lower?
Helps improve cardiovascular function such as soy.
Experiments have shown that soybeans and their products have a special effect on cardiovascular.
Regular consumption of soy foods can effectively lower serum plasma and help reduce retinal damage caused by arterial wall.
Some scholars have found that soy beans soaked in vinegar can be used to treat high blood pressure and excessive disease.
Because the saponin in the soybean can exclude the aunt on the blood vessel wall, and can reduce the plasma content in the blood.
In addition, sweet potato can promote the excretion of hypertension, maintain the elasticity of arteries, prevent arteriosclerosis, and thus reduce the occurrence of cardiovascular diseases such as hypertension.
What kind of miscellaneous grains to eat in winter is the best variety of grains, such as: glutinous rice, glutinous rice, millet, corn, buckwheat, black beans, broad beans, red beans, mung beans and sweet potatoes.
According to the analysis of relevant experts, in comparison with flour and rice, the nutritional value of whole grains is more abundant and has good anti-cancer effect.
Millet winter health food millet has a lot of benefits, millet is a kind of food with spleen appetizing effect, especially to spleen and stomach.
Li Shizhen said in the “Compendium of Materia Medica” – “treatment of anti-gastric hot pus, tonic deficiency, open the stomach.”
Whether it is nausea, enthusiasm, and deficiency, it is related to poor spleen and stomach function.
Grains have the effect of nourishing the essence and tonifying the kidney. However, among the grains, several millet have the strongest kidney function.
Most of the beans are rich in protein, while the protein content of soybeans (soybean) is as high as 40%. Compared with other plant proteins, the soy protein is more complete and more reasonable, so it isKnown as “protein gold” is definitely deserved.
Drinking a cup of soy milk in the morning is a good choice.
However, soy is cold, winter food is recommended with warm food, soy beans eat a lot, stew, stir-fry can be.
The reason why the color of black rice black rice is different from other rice is mainly because it contains an anthocyanin pigment in its outer cortex, which itself has a strong anti-aging effect.
Studies have shown that the deeper the color of rice, the stronger the anti-aging effect of epidermal pigment, and the effect of black rice pigment is the strongest among rice of various colors.
Women often eat black rice, can benefit Qi and activating blood, improve spleen and stomach weakness, waist and knees and other symptoms, but also nourish the human body, nourishing yin and kidney.
The red bean ancient Li Shizhen blended red beans into the “heart valley”, which showed the red bean’s nourishing effect.
Red beans can both clear the heart and fill the heart.
It is rich in crude fiber material, clinically helps to lower blood fat, lower blood pressure, improve heart function and other functions; at the same time, it can be iron, can make blood and is very suitable for blood.
Let your hands and feet in winter are no longer cold.
Red beans are generally used for cooking rice, porridge, and red bean soup.
Rice Chinese medicine said that glutinous rice can strengthen bones and muscles, strengthen the spleen and stomach, eliminate edema, remove rheumatism, clear lung heat and so on.
Glutinous rice is a very good tonic for women. A lot of vitamin B1 can make skin smooth and white, and can also withstand the role of anti-uterine cancer.
Rice is slightly cold, and it is very suitable for soup with some foods that can integrate warming.
The crude rice and rice are rich in B vitamins and vitamin E, which can effectively improve the body’s immunity, promote blood circulation, and provide continuous energy for intervention.
In addition, trace elements such as potassium, magnesium, zinc, iron, manganese, and a large number of fibers can promote beneficial bacterial reproduction in the body and prevent constipation and intestinal cancer.
Oatmeal Oatmeal consumes plasma fiber and plant protein, has a good satiety and helps control body weight. Among them, 尾-glucan has the effect of reducing 鈥渂ad cholesterol鈥?
In addition, oatmeal also contains a variety of minerals that help the body resist the cold.
Oatmeal can be used to make porridge, or it can be made with rice to make oatmeal.
Black Bean Black Bean, also known as Wudou, is rich in protein, various minerals and trace elements.
Chinese medicine believes that it is sweet, flat and non-toxic.
There is a solution to clear the heat, nourishing blood and liver, kidney and strong yin, tonic free radicals.
Li Shizhen said: “Black beans have more kidneys, so they can control water, dissipate, lower the air, cure wind and heat and detoxify.
“Winter health to eat black beans can moisten the intestines and blood, kidney and cold.
Sweet potato eats hot sweet potato in winter, which is the most pleasant thing.
Sweet potato phosphate, micro-fiber, carotene, vitamins and more than 10 kinds of trace elements such as potassium, magnesium, copper, selenium and calcium.
In addition, sweet potato is rich in potassium, which can effectively prevent high blood pressure and prevent stroke.
It is made into porridge with sweet potato and rice bran. It has the effect of strengthening the spleen and nourishing the stomach and fighting cancer.
In addition to residual potassium, vitamin C and other nutrients, steamed bread also contains a natural multi-component plant colloid, which can increase appetite, help digestion, have antidiarrheal effect, and at the same time have the function of supplementing fiber.Then, prevent constipation.
Chinese medicine believes that steamed bread is good for stomach and health, and it is suitable for supplementing the body.
Corn and corn are health care products in coarse grains, which are beneficial to human health.
Corn contains a lot of nutritious and health-care substances, including a large amount of protein, protein, a small amount, carotene, and gluten, and also contains nutrients such as riboflavin and vitamins.
Corn has a mid-season appetite and lowers blood fat, which lowers the serum plasma.
Buckwheat noodles in winter can effectively prevent cardiovascular and cerebrovascular diseases.
Buckwheat is cool and sweet, can stomach, eliminate product, and stop sweating.
Modern research shows that buckwheat has a protective effect on cardiovascular and cerebrovascular diseases.
Buckwheat is rich in vitamin P, also known as citrin. A small amount of substance can enhance the elasticity, toughness and compactness of the blood vessel wall, so it has the function of protecting blood vessels.