The Chinese Nutrition Society named the top ten cereals! Don't worry about the same meal anymore

After selection and review by a number of experts from the Chinese Nutrition Society, the top 10 of the "China Good Cereals" category were finally selected. The following ingredients are recommended as components of the daily diversified diet, instead of part of the refined rice.

Whole wheat flour

Self-introduction: Although my skin is a bit dark, my "heart" is very rich. My sister refined white flour is the most "exposed", with the endosperm, aleurone layer, and bran removed, only white endosperm, and I still retain the most original appearance, containing more dietary fiber, minerals, B vitamins, Vitamin E, carotenoids, and other beneficial nutrients.

Expert advice: Whole wheat flour is dark in color and has a coarse taste. You can add it in an appropriate amount when making staple food. It is recommended to make fermented foods, such as whole-wheat bread, steamed cakes, steamed bread, etc. Fermentation of B vitamins can increase the utilization rate, and cellulose is also easier to digest and absorb by the gastrointestinal tract.

brown rice

Self-introduction: My brother "White Rice" only retains the white and beautiful endosperm, but I only took off the chaff and refused the opportunity to massage by the mill, leaving the germ, aleurone layer, and part of the husk. B vitamins, vitamin E, minerals, and dietary fiber are all higher than white rice. Especially "tattoo" rice (such as black rice) also retains antioxidants.

Expert advice: Japanese people advocate eating brown rice. Cooking rice and brown rice at a ratio of 1:1 is very beneficial to health, especially for diabetics. But brown rice is not easy to cook, so it should be soaked two hours in advance, and it is best to cook it in a pressure cooker. It is easy to cook, soft, and easy to digest.

oat

Self-introduction: Whether it is an oval figure or a thin body, my protein, fat and dietary fiber are much higher than other grains. Also, the biggest feature that distinguishes me from other compatriots is that I have β-glucan. If you eat it, digestion is slower and fullness is strong. I also have a low glycemic index, low blood sugar load, and other characteristics, which is very suitable for Diabetics.

Expert advice: Some studies claim that oatmeal can promote sleep. Use oatmeal porridge for dinner or cook rice with rice in a ratio of 1:4; mix it with oatmeal noodles and flour, add some fruits, chocolate, etc. to bake into small biscuits, Snacks, treats as snacks for children.

Millet

Self-introduction: Northerners love me deeply. The content of vitamin E, dietary fiber, potassium, and iron is higher than that of rice, which is the same type of rice. I am also your protector of preventing high blood pressure and iron deficiency anemia. The yellowish skin is destined to have a different "connotation" from other grains. It is full of carotene and more vitamin B2.

Expert advice: Milk millet porridge is good for nutrition, so try to eat some. After washing the millet, add an appropriate amount of water to the pot, boil it over high heat and then boil it slowly over low heat until a layer of rice skin appears on the top. Pour out the clear broth on the porridge, add some milk and mix well, and then mix some honey to drink.

corn

Self-introduction: The content of B vitamins, β-carotene and dietary fiber in my body is higher than that of rice and wheat. It also contains lutein, zeaxanthin, and other plant-active substances that are beneficial to health. If you eat corn, you can also get essential fatty acids (linoleic acid) and vitamin E, which are good for your health.

Expert advice: Corn is a good grain, and fresh corn must be used to cook soup. The corn of fresh corn must be brown or white. If you want to boil corn, it is best to choose white, which is more tender. The boiled water can prevent infection.

Sorghum, rice

Self-introduction: The "skins" of our large family members are yellow, black, and white, as well as brown and red. The content of protein, multivitamins, and minerals in my body is not low. Among them, vitamin B1, niacin, vitamin B6, iron, etc. have reached more than 20% of the nutrient reference value. If I were to "marry" with other grains, the nutrition would be 1+1>2.

Expert advice: For this "rough" food, it is very suitable for snacks. For those with poor gastrointestinal function, try to make some sorghum soup. For example, adding a little sorghum when making white fungus soup or corn soup can make the already nutritious soup more rich and rich.

Barley

Self-introduction: I am naked barley from the Qinghai-Tibet Plateau, also called barley and Yuanmai. To tell you the truth, I have the "three highs": high dietary fiber, high vitamins, and high β-glucan. I also enjoy the reputation of "one of the grains with the highest β-glucan content in the world". Moreover, my composition is also quite special. It generally contains 74%~78% pullulan. The combination of these substances allows me to help you maintain intestinal health, regulate blood lipids, and prevent cardiovascular and cerebrovascular diseases.

Expert advice: Highland barley rice from Tibet is generally not easy to boil. You can soak it for half a day when you eat it so that the highland barley rice can fully absorb water and make it less "strong", and then mix it with rice and other miscellaneous grains. Wait until the porridge or steamed rice is cooked together to ensure that all the grains can be cooked at the same time, and the taste is moderately soft and hard.

Buckwheat

Self-introduction: Although wheat and I belong to the "Mai" brand, my "core" is better than it. Needless to say, dietary fiber, vitamins, and minerals, my protein composition is rich in lysine, and my good friend rice noodles and other grain partners, the protein complements and the nutrition is better. Many people think that I am "bitter". In fact, this is the flavonoid rutin in my body that is making trouble, but it has certain benefits in improving your blood lipids and vascular function. Don't lose it because of suffering.

Expert advice: mix buckwheat flour with white flour in a ratio of 1:4 to make buckwheat buns; if you want to eat buckwheat noodles, mix soba noodles with black wheat noodles at a ratio of 30% to 50%, and use half of the usual water Mix the noodles and mix them with vegetable stew; millet, corn and soba noodles can also be used to make multigrain pancakes. Roll with lettuce, spring onions, and dipped in soybean paste. It tastes good. You can also try it.

Barley

Self-introduction: Compared with my sister rice, I have higher protein, fat and dietary fiber, B vitamins, vitamin E, minerals (calcium, phosphorus, potassium, magnesium, iron, etc.), branched-chain amino acids, and aroma in protein The content of family amino acids is also much higher than that of members such as rice and wheat. When many people mention me, the first thing they think of is the effects of "dehumidification" and "swelling". In fact, my protein content is also considerable, even comparable to meat.

Expert advice: Queen Elizabeth II of England drinks a glass of barley water at 5 pm every day. This cup of barley water is made by boiling half a cup of barley, 2.85 liters of boiling water, 2 lemons, 6 oranges, and a little brown sugar. Barley can invigorate the spleen and dispel dampness, and help the body to excrete; the sour lemon is very appetizing, and the oranges rich in carotene can improve the circulatory system and enhance vitality.

Quinoa

Self-introduction: My ancestors came from the Andes Mountains in South America. In recent years, I have also come to China to take a look. I am a "potential stock". If it hadn't been studied by scholars, I wouldn't know that my essential amino acid composition is equivalent to that of milk. Among them, lysine (restricted amino acid) is more than twice that of wheat and corn. It is also rich in phenols, flavonoids, saponins, choline and plant sterols, and other plant active substances that help prevent various metabolic diseases.

Expert advice: There are many ways to eat quinoa. You can steam rice and cook porridge alone, or mix it with various freshly squeezed juices to make a delicious drink or quinoa soy milk with a pleasant aroma. For ordinary families, there are quinoa salad and fried quinoa with seasonal vegetables.