Health: Do you know how to eat the most nutritious nutritious?

Health: You know how to eat the most nutritious nutritious

Best cooking steaming less salt

Too many good things raised their mouths, and more or less resistant to poor-quality whole grains, and they can only remind themselves over and over again to eat for the sake of good health. Can you not eat both coarse and healthy foods? Fan Zhihong, an associate professor at the Food College of China Agricultural University, did not think so.

The health of coarse grains is that it is rich in various health-care ingredients and dietary fiber, with little fat and no sugar or salt. Therefore, if you want to eat whole grains healthily, you must maintain its original health characteristics. Therefore, regardless of the kind of coarse grains, cooking methods such as steaming and cooking, using less oil and less salt, are preferred. For example, millet, oats, glutinous rice, etc. are suitable for boiled porridge. However, in order to match the tastes that people are increasingly trying to make, try the following methods.

Ferment or cook in a pressure cooker. Fermentation can greatly increase the absorption of trace elements in coarse grains, making them easier to digest and absorb; high-pressure cooking can make the dietary fiber in coarse grains fully absorb water, soften, and reduce irritation to the intestines.

Add delicious and healthy ingredients such as lily, jujube, sesame, and dried fruit. For those who do not have high blood sugar, but also like sweetness, you can also add some flavoring ingredients to replace sugar, such as rose sauce, sweet-scented osmanthus sauce, jam, red bean paste, etc., to increase the palatability of food. Dr. Jiang Liangyi, chief physician of internal medicine at Dongzhimen Hospital of Beijing University of Chinese Medicine, recommended that sweet porridge such as sweet potato, jujube, lotus seeds, and lily be added to the millet porridge to increase nutrition and taste.

Add a little fine grain taste good. According to Feng Xiaoli, member of the National Committee of Appraisal Committee of the Cattle Variety Identification Committee and professor at the Northwest Agriculture and Forestry University, glutinous rice flour can be mixed with barley flour to make noodles and steamed stuffed buns; buckwheat flour can also be added with 20%-30% wheat flour. To increase its elasticity, it is made into pasta. In addition, when using rice, millet porridge, appropriate addition of buckwheat rice, or brewing oatmeal with milk is a nutritious and healthy way to eat.