Full analysis of 5 healthy coarse grains

Full analysis of 5 healthy coarse grains

For thousands of years, cereals have raised our food. With the improvement of living conditions, we have abandoned coarse grains and switched to more refined rice noodles, resulting in chronic diseases and obesity. Therefore, it is necessary for us to grasp the benefits of coarse grains.

5 healthy coarse grains Full analysis

Barley

Barley has a nutty aroma and is often sold in different shapes. Such as shelling, pearl type and sheet. Barley is very chewy and it is also cooked for a long time.

Cooking level: Easy, but longer.

Complete shelled barley: soak in water for one night, then steam, stew, and cook.

Nutrition value: no cholesterol, very low fat content, providing rich vitamins and iron, potassium and magnesium.

Purchase Guide: Fast-food barley is available in supermarkets, and complete shelled barley is preferred in coarse grain stores and yoghurt.

All sections of healthy coarse grains

5 Full analysis of healthy whole grains

brown rice

brown rice means no bran or skin removed Rice has two main characteristics: one is tan; the other is a nutty aroma. Brown rice has different particle lengths because it retains bran with a small amount of oil, so try to eat it within a few weeks of purchase, or seal it and store it in the refrigerator.

Cooking level: Easy, but it takes a long time and needs to cook for 40-45 minutes.

Nutrition value: no cholesterol, almost no fat; fiber content is twice that of polished rice; rich in vitamin E and other nutrients.

Buy Guide: Available at major supermarkets.

All sections of healthy coarse grains

5 Full analysis of healthy whole grains

corn

Maize is a common food in everyone’s life. Not only can you eat corn with one ear and one ear, but also make corn flour, cornmeal, macaroni, corn bran, etc.

Cooking level: very easy.

Nutrition value: no cholesterol, rich in fiber, contains a certain amount of vitamin A (only yellow corn), and a small amount of iron and vitamin C.

Buy Guide: Available at major supermarkets.

All sections of healthy coarse grains

5 Full analysis of healthy whole grains

oats

One of the most popular cereals in the world. Oatmeal has a unique flavor and is widely used. It is rich in soluble fiber and can lower cholesterol levels. Shelled oats are the most common, as are oat bran, oatmeal and oatmeal.

Cooking level: The cooking level varies depending on the degree of processing. Oatmeal and oatmeal are very easy, and the shelled oats need to be soaked for 30-45 minutes.

Nutrition value: no cholesterol, contains a small amount of fat from whole grains, rich in soluble dietary fiber.

Purchase Guide: Oatmeal products are available at supermarkets, and husked oats are preferred.

All sections of healthy coarse grains

5 Full analysis of healthy whole grains

Buckwheat

Buckwheat is native to South America and is known For “nutritious gold.” It has a nutty aroma and is nutritious.

Cooking level: easy, cook for 10-15 minutes.

Nutrition value: Excellent quality with “complete protein”, even better than meat and eggs.

Purchase Guide: Yuetose is preferred.

All sections of healthy coarse grains