"How Much Nutrition Do You Know" Series | Assorted Oatmeal Rice, Old Duck Barley and Winter Melon... Whole grains can also be delicious

Eating more whole grains is good for maintaining body weight and reducing the risk of cardiovascular disease and type 2 diabetes. Therefore, for people who need to lose weight or have high blood lipids and blood sugar, whole grains are a more friendly staple food choice. Chen Wei, chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, recommends some healthy and delicious ways to eat whole grains.

Assorted Oatmeal Rice

Oats are rich in protein, about 16%, ranking first among cereals. The amino acid composition of oats is balanced, with 8 essential amino acids for the human body, and relatively high content of lysine and tryptophan. Oat oil contains palmitic acid, oleic acid and linoleic acid, and is rich in dietary fiber, vitamins and minerals. It has the effects of improving blood lipids and blood sugar, and promoting intestinal peristalsis. The dietary fiber and linoleic acid can prevent blood sugar from rising too fast after a meal. Assorted oatmeal rice has a smooth texture and can enhance satiety. Adding onions, zucchini and peas is more conducive to regulating sugar metabolism and is suitable for diabetic patients.

Ingredients and auxiliary materials: 100 grams of rice, 50 grams of oats, 60 grams of shrimp, 30 grams of zucchini, 20 grams each of onion and peas, 5 grams of light soy sauce, and a little white pepper.

practice:

1. Wash the rice and oats and soak them for 4 hours. Put the rice, oats and appropriate amount of water into the rice cooker and cook until done. Serve.

2. Wash the peas and boil them in boiling water for 3 minutes; wash the shrimps, remove the shrimp threads, cut into sections, add white pepper powder and a little oil to marinate, wash the zucchini and onion, and cut into cubes.

3. Pour oil into the pan and heat it until 70% cooked. Add shrimp, diced onion and diced zucchini and stir-fry until the onion diced is slightly transparent. Add peas and oatmeal rice and light soy sauce and stir-fry for a while.

Brown Rice Almond Salad

Brown rice is unprocessed rice, rich in dietary fiber and B vitamins, with a calorie content of 368 kcal/100 g. Its glycemic index is 87, which can help control the sudden rise and fall of blood sugar.

Ingredients and auxiliary materials: 100 grams each of brown rice, zucchini and yogurt, 25 grams of almonds, 10 grams of raisins, 40 grams of lettuce and 10 grams of lemon juice.

practice:

1. Wash the brown rice, soak it for 4 hours, put it in the rice cooker, add appropriate amount of hot water to make brown rice, serve and let it cool.

2. Wash the zucchini, cut into strips, and blanch; wash the lettuce and drain.

3. Add lemon juice to yogurt to make yogurt sauce.

4. Put the lettuce on a plate, add other ingredients, and drizzle with yogurt sauce.

Duck, Barley and Winter Melon Casserole

Job's tears are not only rich in dietary fiber, B vitamins, minerals, etc., but the coix seed fat and dietary fiber are also key nutrients for controlling blood sugar and can help protect pancreatic islet cells. Job's tears can be boiled with meat and other ingredients to make soup, but be careful when washing the job's tears. Wash it gently with cold water and do not rub it hard to reduce the loss of water-soluble vitamins.

Ingredients and auxiliary materials: 250 grams of winter melon, 500 grams of old duck, 40 grams of coix seed, 3 grams each of tangerine peel and ginger slices, and 2 grams of salt.

practice:

1. Wash the coix seeds and soak them in clean water for 4 hours; wash the winter melon, remove the pulp, and cut into pieces with the skin.

2. Wash the old duck, cut it into pieces, add cold water into the pot, boil it to remove dirt, and wash it with cold water.

3. Put the old duck, coix seed, tangerine peel and ginger slices into the pot, add appropriate amount of water, bring to a boil over high heat, then simmer over low heat for 1 hour, add the winter melon cubes, simmer for 20 minutes, and add salt.

Oatmeal millet soy milk

Millet is rich in dietary fiber, vitamin B, potassium, iron and other minerals. From the perspective of traditional Chinese medicine, it can also act as a diuretic and reduce swelling.

Ingredients and auxiliary materials: 40 grams of soybeans, 20 grams of oats, and 30 grams of millet.

practice:

1. Wash soybeans and oats and soak them for 4 hours; wash millet and soak it for 2 hours.

2. Put the soaked soybeans, oats and millet into the soymilk maker, add water to between the upper and lower water levels, and cook until the soymilk maker indicates that the soymilk is ready.

Buckwheat Rice Balls

Buckwheat is a highly nutritious whole grain food, rich in protein and amino acids needed by the human body. Buckwheat is high in trace elements and vitamins. The dietary fiber and vitamin E in it can enhance insulin activity and help prevent diabetes.

Ingredients and auxiliary materials: 40 grams of buckwheat, 20 grams of glutinous rice, 80 grams of rice, 30 grams each of chicken thighs, onions and fresh mushrooms, and appropriate amounts of light soy sauce and sesame oil.

practice:

1. Wash the buckwheat and glutinous rice and soak them for 4 hours; wash the rice and soak it for 30 minutes; wash the mushrooms, blanch them in water and dice them; wash the onions and chicken thighs and dice them.

2. Put rice, buckwheat and glutinous rice into a steamer, then put diced mushrooms, diced chicken, diced onion, add appropriate amount of water, light soy sauce and sesame oil, mix well and steam until cooked.

3. Stir the steamed rice evenly, let it cool until warm, divide it into several portions of equal size, and knead them into rice balls.

This article was scientifically reviewed by Chen Wei, chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, and Qiao Jingfang from the Whole Grain Channel of the People's Daily Health Client also contributed.