How to Correctly Eat Whole Grains for Spring Diet and Health
Core Tip: In spring, eating whole grains requires attention: one or two liang per day is just right, drink plenty of water, increase intake gradually, and pair with meat dishes.
"Whole grains" mainly refer to grains that have not been finely processed, including corn, sorghum, millet, and various beans. It is recommended to eat some whole grains appropriately for health maintenance in spring, as they are extremely beneficial for enhancing human immunity.
Red Bean and Coix Rice
Ingredients: 30g red beans, 30g coix seed, 50g rice.
Method: Wash the red beans and coix seed, then soak them in water for over 10 hours. Mix them with the washed rice, add water, and cook according to the rice cooking procedure. It is ready to eat when cooked.
Three-Color Corn
Ingredients: 200g corn kernels, 40g green peas, 2 rehydrated shiitake mushrooms, 40g carrot cubes, 1/2 tsp salt, 2 tbsp broth, 1/3 tbsp sugar, 1/3 tbsp starch water, 1 tsp sesame oil, and an appropriate amount of oil.
Method: Blanch the corn kernels, carrot cubes, and green peas in boiling water. Heat oil in a wok, stir-fry the corn kernels, green peas, mushroom cubes, and carrot cubes in hot oil, then remove. Leave 1 tbsp of oil in the wok, add all the fried ingredients and seasonings, and stir-fry evenly. Add starch water to thicken, drizzle with sesame oil, and serve on a plate.
Snow Pear, Soybean, and Pig's Trotter Soup
Ingredients: 1 snow pear, 50g soybeans, 1 pig's trotter, 3 slices of ginger, 1 tbsp cooking wine, 1/2 tsp salt.
Method: Scald the pig's trotter with ginger slices to remove any odor, then cut into pieces. Add the cored and cubed snow pear, soybeans, and ginger slices with enough water and bring to a boil. Add the cooking wine, continue to boil vigorously with the lid off for 15 minutes. Then, reduce the heat and simmer for another 1 hour. The soup is ready. Season with salt to taste before serving.
Brown Rice, Lotus Seed, and Lily Porridge
Ingredients: 50g brown rice, 50g rice, 30g lotus seeds, 30g lily bulbs, and an appropriate amount of honey.
Method: First, wash the brown rice, lotus seeds, and lily bulbs, and cook them in a pot until soft. Then, cook them with the rice to make a porridge. Finally, season with an appropriate amount of honey and serve.
Eating one or two liang of whole grains per day is just right
Drink plenty of water when eating whole grains: The fiber in whole grains requires sufficient water to support normal intestinal function. Generally, for every doubling of fiber intake, you should drink double the amount of water.
Increase whole grain intake gradually: Sudden increases or decreases in the amount of whole grains can cause intestinal reactions. For people who usually eat a meat-heavy diet, to help the intestines adapt, the increase in whole grain intake should be gradual, not rushed.
Pair whole grains with meat dishes: A balanced diet should include a mix of meat and vegetables for nutritional balance. Although whole grains are good, you shouldn't eat too much at once. It is advisable to eat about 50g of whole grains per day, but this should be adjusted according to individual circumstances.