Whole grains are good for health, and eat them properly

  Improve satiety, control postprandial blood sugar, prevent constipation, help lose weight… The health benefits of whole grains have long been deeply rooted in the hearts of the people. However, no matter how good the food is, it must be eaten properly.
   Improper cooking, the texture is too hard and causes gastrointestinal discomfort. It is difficult to use a rice cooker to make miscellaneous grains according to the procedure of cooking white rice, because it needs to be soaked for two or three hours in advance (such as brown rice, black rice), and some even need to be soaked overnight (such as most beans and lotus seeds, Gorgon, etc.), Then cook with a rice cooker, or cook directly with an electric pressure cooker. At present, most of the electric pressure cookers on the market have special programs for multi-grain rice and multi-grain porridge, just follow the instructions. As long as it is cooked properly, multi-grain porridge and multi-grain rice can be made soft in texture. Fermentation is made into steamed buns and bread, and it can also make grains easier to digest. If you eat half white rice (or white flour) and half grains together, you will not experience gastrointestinal discomfort because the grains are too hard.
   The processing is too fine, and the effect of controlling postprandial blood sugar is not good. If people with indigestion eat whole grains, it is a suitable practice to beat them into a paste, cook them softly, or even bake them into powder. But if you want to control blood sugar, this approach will increase the speed of digestion, and the postprandial blood sugar response of many grains will increase significantly. In contrast, even if the beans are boiled and smashed, the blood sugar response is still relatively low, but millet, brown rice, black rice and other grains are not enough, because it is necessary to retain a certain chewing taste in order to effectively control the postprandial blood sugar rise rate. Therefore, people with high blood sugar and other people with blood sugar control disorders are suitable for cooking whole grains, not powdered and cooked into a paste. Retaining the natural physical structure of grains to a certain extent can better delay the rise of postprandial blood sugar.
   In a rush, there is no step-by-step when adding. For people with weak digestive ability, changing all the ingredients from white rice and noodles to whole grains at once may cause discomfort in the digestive system, leading to problems such as flatulence. This situation is not difficult to solve. It only needs to be added in a small proportion, such as 3 parts of white rice and 1 part of oats or mixed beans, to gradually change the intestinal flora and to process more dietary fiber, oligosaccharides and resistant starch. , the gastrointestinal tract can successfully accept a larger proportion. At this time, it can be increased to the ratio of 2 parts of white rice and 1 part of whole grain beans. After a while, the digestive system adapts, and then increase to half white rice and half grains.
   Only drink gruel, resulting in insufficient total grains. Due to the convenience of cooking porridge when cooking with multigrain, many people use multigrain porridge instead of white rice. However, porridge is a high-moisture food. Compared with the same bowl, the total amount of “dry goods” is much lower than that of white rice. Moreover, multi-grain porridge has a high satiety, and people often drink a bowl of it, but in fact, the total amount is insufficient. In the long run, it will result in too low calories and reduced nutrient supply. Especially for those who did not plan to lose weight and exercise a lot, if they eat less staple food, they may find that they have insufficient physical strength, become easily fatigued, and have a yellow complexion.
   Eat only one or two, resulting in a single nutrition. Some people steam sweet potatoes and purple potatoes every day, and some people eat corn every day. But eating whole grains also needs to be diversified, not just one. It is recommended to go to the multi-grain counter of the supermarket and take a good look at how many kinds of grains are available. Different types of grains can be incorporated into three meals, such as drinking grains of soy milk (including soybeans, oats, millet, purple rice, etc.) in the morning, eating a section of steamed corn at noon, and drinking eight-treasure porridge (including red beans, mung beans, brown rice, white rice, etc.) in the evening.
   Eating whole grains alone is prone to malnutrition. Multigrain cannot replace high-quality protein-rich foods such as fish, meat, eggs, milk and soy products, because multigrain cannot provide high-quality protein and components such as iron and zinc, as well as essential fatty acids and vitamin E. Whole grains contain phytic acid, which can delay digestion and absorption, and it is necessary to mix with an appropriate amount of meat to provide heme iron that is not affected by phytic acid and easily absorbed zinc.
   Cooking with too much sugar and oil will affect the health effect. Due to the rough texture of multigrains, many people add sugar, oil and starch to the grains to improve the taste. Especially the miscellaneous grains made in restaurants and supermarkets are often fried, or use edible alkali, baking powder, etc. to create a porous effect, use refined white flour and starch to enhance the delicate feeling, and use sugar to improve the taste. Nutritional value is greatly reduced. For example, fried buns will inhale a lot of fat, and nutrients such as unsaturated fatty acids and vitamins will also be destroyed.