Healthy whole grain recipes, control calories, satiate and have high nutrition

If you want to rely on whole grains to achieve the three goals of controlling calories, filling your stomach, and replenishing nutrients, you don't need to buy hundreds of imported whole-grain ingredients, nor do you need to spend an hour or two cooking them. As long as you choose the right category that suits your stomach and follow three zero-threshold daily recipes, you can consume about 30% less refined sugar than eating refined rice and noodles, feel full for more than 2 hours, and supplement enough B vitamins and insoluble dietary fiber.

Speaking of eating whole grains, I really went through a lot of pitfalls in the past two years. When I was the stupidest, I followed the trend and bought five pounds of ten-grain rice. I soaked it for three hours before cooking, but it still hurt my throat when I cooked it.

Nowadays, the opinions on whole grains on the Internet are completely two extremes. On the one hand, they say that whole grains have low glycemic content and will not make you fat if you eat them openly. On the other hand, they say that whole grains are harmful to the stomach and will wear out the gastric mucosa if eaten too much. In fact, both of these statements are correct and neither is correct. The reason for saying that the glycemic content is low is compared to that of polished rice and white flour. In fact, the caloric content of 100 grams of brown rice is only 30 kcal less than that of white rice. If you eat two large bowls of brown rice in one meal, the caloric content will still exceed the standard.； Most of the people who hurt their stomachs have gastric ulcers and superficial gastritis. They also eat multigrain rice with more than 70% whole grains every day. Anyone who eats it for a long time will feel uncomfortable. For ordinary people, whole grains account for 1/3 to 1/2 of their staple food every day, so they will not feel burdened at all.

If I'm in a hurry in the morning, what I eat right now is milky corn oatmeal soup. Before going to bed the day before, I grab a handful of pure oats without added sugar, add a handful of sweet corn kernels, throw it into a beaker, pour half a box of hot pure milk, tighten the lid and leave it there. You can eat it when you open the lid the next day, and the total calories are only about 210 calories. Don't tell me, I used to eat two meat buns in the morning, and I was so hungry that I was staring at my colleague's snack basket and drooling before 10 o'clock. Now I eat this, and I don't feel hungry until I get off work at 12 noon. If you like it sweet, add a few chopped red dates, and if you like it salty, sprinkle some shrimp skin, no matter how you mix it, it will be delicious.

If you are a rice cook, it is very suitable to try quinoa mixed vegetable rice. The girl at the desk next to me ate the Three Moon Salad during her fat loss period. After eating it, she felt nauseous when she saw green leafy vegetables. Later she changed to this, soaking the three-color quinoa for 20 minutes in advance, and mixed with rice Cook rice at a ratio of 1:2. After cooking, mix in chopped boiled broccoli and fried chicken breast cubes, and form into two fist-sized rice balls. Pack a box with rice when you bring it, and add some blanched vegetables. The total calories are only about 400 calories. Oh, by the way, some people must say that quinoa is an IQ tax. I also asked my friends in the nutrition department. If you think quinoa is expensive, the effect will not be much different if you switch to buckwheat rice. There is really no need to pay IQ tax for the so-called "super food". The best one suits your wallet.

If you are too lazy to turn on the stove at night, you can cook a yam and roasted bran soup to save trouble and protect your stomach. Last week, I worked overtime until I got home after 8 o'clock. I didn't even want to turn on the gas stove, so I cut the yam into small pieces, added 3 pieces of dry roasted bran, and threw in a small handful of millet. Boil it in a pot for 20 minutes, sprinkle some salt and chopped green onion, and it's done. It will warm your stomach after drinking it. The total calories are only 180 calories, and you won't be hungry for two hours like eating white porridge. People with weak stomachs will feel more comfortable eating this than eating hard multi-grain rice.

Oh, by the way, you really have to be careful when buying processed whole grain products. I bought so-called "whole grain biscuits" before, and the packaging was so hyped. When I turned to the ingredient list, the first place was wheat flour, the second was white sugar, the third was refined vegetable oil, and wheat bran was fourth. Calculated, it has more calories than Coke. After eating it for half a month, I gained three pounds. When you buy it, remember that as long as there are no whole grains in the first three of the ingredients list, don't touch it no matter how healthy it is.

The fitness friends around me are now divided into two groups. One group likes to eat whole grains before training, saying that it will provide energy for a long time and will not make you weak during training. The other group eats refined rice and noodles on high-carb days and whole grains on low-carb days. In fact, no one is right or wrong. You If you don’t feel sleepy in the afternoon after eating brown rice, eat it every day. If you have stomach acid reflux after eating, replace it with easy-to-digest tuber grains such as corn, yams, and sweet potatoes. You don’t have to stick to hard whole-grain rice. After all, eating habits that can be adhered to for a long time are effective.

My mother came to stay at my house two days ago. She always thought whole grains tasted harsh to the throat and said they were not as fragrant as white rice. I made her a milky oatmeal soup once, and now she gets up every morning to make it by herself. She also said she wanted to give it to her old sisters, saying it tasted better than the grain-soy milk sold downstairs. You see, there are no healthy recipes that must be strictly followed. If you feel comfortable eating, your body will be in good condition after eating, which is better than anything else.