"Coarse grains" is a term referring to products that are distinct from "refined grains" such as rice, wheat, and white flour. It mainly includes products like corn, sorghum, millet, buckwheat, oats, naked oats, potatoes and other tubers, and various kinds of beans.
The benefits of eating coarse grains
For people who eat white rice and flour, delicacies, and large amounts of meat and fish every day, isn't it time to cleanse their digestive system? Eating coarse grains can make your digestive system healthier and your appetite stronger. As the old saying goes, "The five grains are the foundation of nourishment," which means that both coarse and refined grains are rich in nutrients, and eating them together is beneficial to health. We know that different types of grains have different nutritional values. Oats are rich in protein; millet is rich in tryptophan and carotene; beans are rich in high-quality protein; sorghum is high in fatty acids and also rich in iron; and potatoes are rich in carotene and vitamin C.
★ Disease Prevention: At the same time, many coarse grains also have medicinal properties. For example, corn is recognized worldwide as a "golden crop," and its fiber content is 4-10 times higher than that of refined rice and refined flour. Fiber can accelerate intestinal peristalsis, eliminate factors leading to colorectal cancer, reduce cholesterol absorption, and prevent coronary heart disease. Mung beans are sweet and cold in nature, and have diuretic, anti-swelling, detoxifying, and thirst-quenching effects; Buckwheat contains "chlorophyll" and "rutin" that other grains do not. The vitamin B1 and B2 in buckwheat are twice that of wheat, and the niacin is 3-4 times that of wheat. The niacin and rutin contained in buckwheat are both used in the treatment of high blood pressure. Regular consumption of buckwheat also has a certain therapeutic effect on diabetes.
Fresh brown rice is more beneficial to health than refined rice because the more refined the grain is processed, the more vitamins, protein, and fiber are lost. The dietary fiber in coarse grains, although not digestible by the human body, can promote bowel movements, clear waste, and promote the early excretion of food residues from the body.
★ Weight Loss: Coarse grains also have the effect of weight loss. For example, corn also contains a large amount of magnesium, which can strengthen intestinal wall peristalsis and promote the excretion of waste from the body, which is very beneficial for weight loss. The corn silk, the tassel on the corn when it matures, has a diuretic effect and is also beneficial for weight loss. We can boil corn into a soup and drink it like tea, or make it into corn cakes, corn pancakes, etc. Puffed corn puffs are very large in volume, can eliminate hunger after eating, but contain very few calories afterward, making them a "green food" for weight loss.
Experts point out that we should eat coarse grains at least three times a week for better health.
What counts as coarse grains (Little Knowledge)
Most people don't know much about coarse grains. So, let's introduce several main types of coarse grains.
Sorghum Class
Black corn steamed buns, corn pancakes, guotie (pan-fried dumplings), large crepes, corn porridge, millet porridge, sorghum porridge, black rice porridge, corn noodles, corn paste, rye steamed buns, rye twisted rolls, rye guotie, yellow glutinous rice dumplings with red bean paste, corn radish strip buns.
Wild Vegetables Class
Mountain dandelion, wild sow thistle, mountain wild cucumber fragrance, old home red radish, mountain tender thorn buds, wild mushrooms, mountain water radish, wild water celery, and other fresh wild vegetables, as well as mountain wild platycodon, and various dried wild vegetables.
Mushroom Class
There are many varieties of mushrooms, common ones are shiitake mushrooms, oyster mushrooms, orchid mushrooms, etc.
Eating coarse grains in a refined way is especially suitable for children in their growth and development stage and the elderly who are weak and often ill.
Coarse Grain Recipe
Oatmeal Porridge
Ingredients: A small bowl of instant oatmeal, a bowl of milk, one egg, a little sugar.
Method:
1. Beat the egg evenly.
2. Add a bowl of milk to the instant oatmeal in a saucepan and bring to a boil (stirring while boiling).
3. Pour in the beaten egg, add sugar, and remove from heat.
Features: Sweet and delicious, nutritious.
Suitable for: Especially suitable for children and the elderly.