Rice and wheat are both important traditional staple foods that we cannot live without. But if you can introduce more grains into your diet, you can inject a wider range of nutrients into your body. The following grain foods are rich in nutrients and easy to buy in the farmers' market or supermarket. They are health foods you shouldn't miss!
Eating more coarse grains in the autumn to detoxify and nourish the skin
"Coarse grains" mainly include products such as corn, sorghum, millet, buckwheat, oats, naked oats, potatoes, and various beans.
Healthy skin care and beauty have become a lifestyle that many women are keen on. The beauty effect of coarse grains is very good. Eating more coarse grains can detoxify and nourish the skin. The direct benefits of coarse grains to the skin are: the fiber in coarse grains accelerates intestinal peristalsis, promotes bowel detoxification, and reduces skin diseases such as acne; coarse grains have a diuretic effect to reduce swelling, making the skin delicate and even.
For the skin, the oils in beans and nuts are rich in vitamin E, which helps with antioxidant effects and eliminates free radicals, making them angels for protecting the skin; especially, coarse grains also contain a large amount of magnesium, which can promote the excretion of waste from the body, has the effect of weight loss, and this is also the key to ensuring healthy and beautiful skin.
Yogurt Berry Oat Cup
【Black Rice】
The grains are slender and shiny, appearing black or dark brown on the outside, but the endosperm is still white. When buying, scrape off the outer layer and look at the color inside to distinguish it.
The nutrition of black rice is mainly in the bran layer, so we eat unrefined "brown rice". The outer layer has a relatively tough seed coat, which is not easy to cook. It should be soaked in advance or cooked in a pressure cooker.
Nutritional Value
Black color enters the kidney meridian, so black rice has the effect of nourishing yin and tonifying the kidney. In addition, it can also benefit the spleen and stomach, and replenish qi and promote blood circulation. Anthocyanins in the bran of black rice also have an anti-aging effect.
Black Rice Cake
【Oats】
Oats are an ancient grain crop that grows in high-altitude, cold regions at 1000~2700 meters.
In daily life, the oats we are more exposed to are actually oat flakes, rolled from whole oat grains. Compared with refined grains, its nutritional components are more complete because it retains the bran; it is also very convenient to eat: just pour in boiling water and let it steep for a while—but if you spend a few more minutes to cook it a little, it will taste better. You can also add milk, diced fruit, etc. according to your taste.
If you are a baking enthusiast, you can also add an appropriate amount of oat flakes to bread. When buying, please choose "pure oat flakes" and avoid instant cereals that taste wonderful but actually contain various additives such as flavors and maltodextrin.
Nutritional Value
Lowers blood lipids and blood sugar; rich in soluble and insoluble fiber, it can absorb a large amount of cholesterol in the human body and excrete it; in addition, it is also a favorite of people who lose weight because its calorie content is very low, but it can provide a long-lasting feeling of satiety.
Oat Cookies
【Millet】
Small and full round grains with a beautiful golden yellow color. In ancient China, it even had an extraordinary status: the "ji" in "sheji" (社稷), which refers to the state, refers to millet, sorghum and other grains.
Millet is easy to cook and convenient to process. It can be boiled alone or you can add other ingredients such as red dates, Chinese yam, corn kernels, etc. according to your preference. When cooking millet porridge, unlike cooking rice porridge, it is best to add millet after the water boils for a better taste.
Nutritional Value
Millet has the effects of strengthening the spleen and stomach, nourishing deficiency and damage, clearing heat and detoxifying, and also has a certain sedative effect. However, its amino acid composition is not ideal and it cannot be used as a staple food alone; it must be paired with other grains.
Millet Crisps
【Job's Tears (Coix Seed)】
Among grain crops, job's tears can be said to be very special.
It is not often used as a staple food; more often, it is used as an ingredient in congee or soups; at the same time, it is also an important member of the team of traditional Chinese medicines; it can even be used externally—powder made from job's tears can be used for face masks and has a whitening effect. Therefore, it can be seen in supermarkets or Chinese medicine shops.
If you are too lazy to make a special dessert for it, you might as well sprinkle a handful when stewing pork rib soup or mutton soup, which can both relieve the greasiness and increase the nutrition in the soup.
Nutritional Value
Low in fat and calories, rich in protein and fiber, easy to digest and absorb, it strengthens the spleen, nourishes the lungs, clears heat, promotes urination, reduces edema, and has a whitening and freckle-removing effect. It is a very popular beauty food among women.
However, job's tears are cold in nature, and pregnant women should avoid eating it.
Chinese Yam and Red Date Job's Tears Paste