Zhong Nanshan shared at the Guangzhou Asian Food Festival, try to eat more coarse grains and eat less white rice, because polished rice and white noodles are not highly evaluated in terms of dietary health. Eat more nutritious foods to enhance your physical fitness! If you want to know the details, you can search the video of Professor Zhong’s Guangzhou Asian Food Festival directly on the Internet!
Coarse grains have a relatively rough texture and a bit harder because they do not have polished rice. In fact, they don’t like it. Often eating whole grains has many benefits.
First of all, its nutritional value is higher than that of polished rice and white flour. Coarse grains have not undergone too much processing and retain a large amount of fiber, vitamins and various minerals. Its GI value (increased blood sugar rate) It is much lower than rice, and friends with high blood sugar are suitable to eat some coarse grains. At the same time, coarse grains have a strong feeling of fullness. Friends who need to lose weight can also use coarse grains instead of rice and ordinary pasta! Coarse grains include brown rice, black rice, red rice, sweet potatoes, corn, etc.
Professor Zhong Nanshan also Having said that, he didn’t eat whole grains before, but now he knows that it has high nutritional value, and he has started to eat some! So, no matter health preservation or fitness, everyone can eat more whole grains. Today we will introduce 2 simple nutrition of whole grains. Method:
[Red rice, brown rice, sweet potato rice]
[Materials: red rice, brown rice, red]
Everyone can cook according to the usual amount, red rice and brown rice 1:1. (This three-color rice is very full and high in quality. Now the event price is 39.9 yuan for three packages, red rice, black rice and brown rice each, a total of 5 catties, very cost-effective)
(1): Because miscellaneous grain rice is relatively hard, soak these two kinds of rice in advance, usually about 4 hours. If you want to eat in the morning, you can also soak it overnight.
(2): You can cook this whole grain rice with an electric rice cooker or steam it. I cook it for one person, so it’s useless For the rice cooker, wash the rice directly, add water that is 1 finger higher than the coarse grain rice, and steam it for 40 minutes.
If you use a rice cooker, just peel and cut the cleaned rice. Put the pieces of sweet potatoes into the pot together, add water 2 cm higher than the coarse grain rice, press the cooking button, and wait until the trip is done!
(3): Steaming mixed-grain rice is done in the last 10 minutes, that is to say, when steaming to 30 minutes, put the peeled and diced sweet potatoes on top of the rice and steam it for another 10 minutes.
The red rice, brown rice, and sweet potato rice is ready. It is soft, glutinous, sweet, and delicious. My child’s favorite is this coarse-grain rice!
[black rice, red rice, brown rice, corn rice]
(Main ingredients: rice, black rice, red rice, brown rice, corn )
Some people start to eat whole grain rice and feel that it is too hard and tastes bad. At this time, you can add some rice to make the taste much softer.
Rice, black rice, red rice and brown rice are in a ratio of 1:1:1:1. Coarse grain rice is also soaked in water for 4 hours in advance. The rice does not need to be soaked.
(1): Wash the coarse grain rice and rice, and then Put the peeled corn kernels into the rice cooker together.
(2): Add an appropriate amount of water, cover the pot, and start the cooking button.
( 3): If it is steamed in the pot, first add rice, brown rice, red rice, black rice to the right amount of water, and then steam in the pot for 35 minutes.After 5 minutes, put the corn kernels on the rice and steam them together for 5 minutes.
This The mixture is cooked well, and you can eat several kinds of coarse grains at once. The taste of coarse grains is slightly chewy, so don’t eat too fast and chew carefully.Swallow slowly, and the stomach can absorb their nutrients more easily.
1. Coarse grain rice is hard, so it must be soaked in advance. If you are in a hurry, you canSoak in hot water.
2. You can mix it according to your preference, pure whole grains, add some rice, or add chestnut, sweet potato, corn kernels, taro, peanuts, pumpkin, red beans, mung beans, barley, etc. to cook together and cook. , Cook porridge, mix and match at will, change your food every day, let your family eat healthy!
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