Let's look at the staple food we can eat every day:

Cereals:

The most common are rice, flour and its products. In addition, there are coarse grains such as brown rice, whole wheat, corn, millet, rhubarb rice, oats, barley, sorghum and buckwheat.

Beans:

Such as mung beans, red beans, lentils, kidney beans, broad beans and other miscellaneous beans.

Potatoes:

Such as potatoes, sweet potatoes, cassava, taro, yam and so on.

Starch:

Such as lotus seeds, chestnuts, gordon euryales and so on.

There are many staple foods made of these foods, including but not limited to rice, porridge, steamed bread, flower rolls, pancakes, bread, biscuits, noodles, instant noodles, bean curd, rice noodles, fried dough sticks, cereals, potato cakes and so on.

Whole grain rice

Materials: rice, black rice, oatmeal and millet, with the ratio of 2: 1: 1: 1.

Practice: Mix and wash all kinds of miscellaneous grains, put them into the rice cooker, add a little more water than usual, and choose the function of "miscellaneous grains rice" or "fine cooking" for cooking (cooking time is about 40 minutes).

Zadou porridge

Ingredients: rice, red beans, mung beans and black beans in a ratio of 2: 1: 1: 1.

Practice: Wash and soak all kinds of beans and rice, put them in a pot, add appropriate amount of water, and cook until rotten. It's better to soak all the beans first, so it's easier to cook.

Purple potato rice

Ingredients: purple potato 1 piece, appropriate amount of rice.

Practice: Wash the rice and put it into the rice cooker; Add purple sweet potatoes cut into small pieces; Rice cookers cook; After cooking, mash the rice and purple potato thoroughly and serve.

The edible parts of a whole rice include chaff, aleurone layer, endosperm and embryo. It contains starch, protein, vitamins, minerals, dietary fiber and other nutrients, which is actually very healthy and nutritious. But for the sake of perception and taste, and for the convenience of grain storage, it is necessary to grind coarse grains into crystal clear white rice, which is the refined white rice we bought in the market.

Only endosperm, B vitamins, dietary fiber, vitamin E and other nutrients are left, and only a large amount of starch, some protein, a small amount of vitamins and minerals are left. Therefore, the nutritional value of white rice is low, and the "glycemic index GI" (an index reflecting the degree of blood sugar increase caused by food) is relatively high. Therefore, we should pay attention to how to make white rice "from bad to good". The simplest thing is to make miscellaneous grains rice, that is, polished rice+miscellaneous grains/miscellaneous beans/potatoes and the like.

This mixed coarse cereals rice can supplement the nutritional deficiency of white rice and contains more dietary fiber, B vitamins, vitamin E, minerals and antioxidants.