大雪养生:吃粗粮五谷最健康

看看近几年的营养趋势,我们不难发现,粗粮五谷的身影在我们的餐桌越来越常见,大家对饮食健康也愈发的重视了,什么糙米粥、五谷饭,相信很多人都吃过几种吧?

Looking at the nutrition trend in recent years, it is easy to find the figure of whole grains is becoming more common on our dining table, and everyone is paying more attention to healthy diet.

今天就到了大雪时节了,“至此将雪”,天气越来越冷,多补充维生素C、E的时候到了,该给你家的糙粮、杂粮来个全面升级了。

Today is the first day of Heavy Snow (21st of 24 Solar Terms). The weather is getting colder, this is the time to increase intake of vitamin C and E. It is said that consuming whole grains is healthy, but why are they healthy? How are they different from ordinary rice and noodles?

·1·

藜麦

Quinoa

大雪 | 你家餐桌的杂粮,是时候全面升级了!

想必很多人都对这种来自南美安第斯,长相奇特的谷物有一定认识了吧?尤其健身党的餐桌也少不了藜麦的身影,各种明星、网红更是对它情有独钟~

Presumably, many people have some knowledge of this peculiar looking grain from the Andes of South America? Quinoa is indispensable on the fitness table. It is also exceedingly popular among various celebrities.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

这也难怪,毕竟藜麦可是在5000年中养育了整个印加民族的粮食之母,营养极其丰富全面的“超级食物”,甚至NASA还把它列为人类未来移民外太空的理想粮食

This is no wonder, after all, Quinoa is the mother of food that has nurtured the entire lnca nation for 5,000 years. It is an extremely nutritious and comprehensive “super food,” and even NASA has listed it as the ideal food for humans to immigrate to outer space in the future!

大雪 | 你家餐桌的杂粮,是时候全面升级了!

去外太空,我要先带10斤藜麦!

∇  藜麦营养在哪? ∇

What are the nutrients of Quinoa?


▪ 唯一一种单一植物即可满足人体的所有微量元素需求的食物。

The only food that can satisfy all trace element needs of the human body with a single plant.

▪ 富含多种氨基酸,蛋白质的含量高,是稻米的3倍,且成分接近动物蛋白。

Rich in a variety of amino acids, the protein content is 3 times that of rice, and the composition is close to animal protein.

▪ 低脂高纤、0 胆固醇 、无糖、无麸质,且热量很低(100g 藜麦饭只有 120 大卡)

Low-fat, high-fiber, 0 cholesterol, sugar-free, gluten-free, and low in calories (100 grams quinoa is only 120 kcal)

最适合:无法从肉类中获取蛋白质的素食主义和减肥人群;麸质过敏人群;各年龄段人群包括老人小孩。

Suitable for vegetarians and people who is looking to lose weight, people who cannot get protein from meat; who are allergic to gluten; people of all ages, including the elderly and children.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

∇  怎么吃? ∇

 How to cook Quinoa?

藜麦有红、白、黑3种颜色,营养价值相似,但口感和烹煮时间有细微差异;

Quinoa has three colors: red, white, and black, with similar nutritional value, but there are slight differences in taste and cooking time:

煮制时间:白色 15 分钟;红色 20分钟 ;黑色 30 分钟。

Cooking time: 15 minutes for white; 20 minutes for red; 30 minutes for black.

口感:白色有淡淡青草香;黑色更甜,有嚼劲;红色的纤维含量在三者中最高。

Taste: White with a hint of grassy fragrance; black is sweeter and chewy; red has the highest fiber content among the three.

藜麦在煮前还需要预处理一下,用热水浸泡,出芽后搓洗,否则口感会稍苦。

The Quinoa needs to be pre-treated before cooking, soak it in hot water, and scrub after sprout, otherwise the taste will be slightly bitter.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

藜麦和其他谷物一样,可以煮熟后直接作为主食,做成香喷喷的藜麦饭~

Quinoa, like other grains, can be cooked directly as a staple of food to make fragrant Quinoa rice.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

国外有人在烤饼干的时候加了一些进去,惊喜的发现口感变得更有嚼头了!

Some people add Quinoa when baking biscuits, and it is chewier when baked into biscuits.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

因为富含类似动物的蛋白质,做成素汉堡里的“肉”饼,解馋又健康哦。

Because it is rich in animal-like protein, Quinoa can also be made into a “meat” as a veggie burger.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

 / 用料  Ingredients /

藜麦 1/2杯 /  1杯 / 迷迭香 3茶匙 / 胡椒粉 1茶匙 / 煮熟的黑豆 1杯 / 玉米粒、洋葱碎 1/2杯 / 全麦粉 1杯半 / 橄榄油 适量

½ cup of Quinoa, 1 cup of water, 3 teaspoons of Rosemary, 1 teaspoon of pepper, 1 cup of cooked black beans, ½ cup of corn kernels and chopped onions, 1.5 cups of whole wheat flour, appropriate amount of olive oil

 / 做法 Cooking Instructions / 

1、在锅里加入水、藜麦、1茶匙迷迭香,煮沸后盖盖小火煮15分钟。

Add water, quinoa, and 1 teaspoon of rosemary to the pot, cover, and simmer for 15 minutes after boiling

2、将煮好的藜麦加入洋葱碎、玉米粒、熟豆子、2茶匙迷迭香、胡椒粉,碾碎搅拌均匀。Add the cooked quinoa to chopped onion, corn kernels, cooked beans, 2 teaspoons of rosemary, and pepper. Crush and stir evenly

3、加入全麦粉再次搅拌,根据自己的口味,加入盐和辣椒粉。

Add whole wheat flour and stir again, add salt and chili powder according to your taste

4、将混合物分成四份,搓圆后按成饼,在平底锅烧热一大勺橄榄油,将饼每面煎4-5分钟。

Divide the mixture into four parts, knead round and press into cakes, heat a tablespoon of olive oil in a pan, and fry the cakes for 4-5 minutes on each side

·2·

小麦胚芽

Wheat germ

大雪 | 你家餐桌的杂粮,是时候全面升级了!

既能食用又能美容的维生素E之王——胚芽油听说过吧?咱们今天要说的,正是它的提取原料,小麦胚芽

小麦常用来做面粉,而胚芽就是小麦种子中最精华的那个部分,仅占2.5%。小麦面粉洁白口感好,但其实这最有营养的地方,小麦的生命核心,却被我们过滤掉了…

大雪 | 你家餐桌的杂粮,是时候全面升级了!

∇   小麦胚芽营养在哪? ∇

What are the nutrients of Wheat Germ?

▪ 蛋白质含量高,半杯营养就超过4个鸡蛋

High protein content, more than 4 eggs in half a cup!

▪ 富含有益脂肪——不饱和脂肪酸,不怕给身体带来负担,还能滋润皮肤。

Rich in beneficial fats – unsaturated fatty acids, which are not afraid of burdening the body and can also moisturize the skin

▪ 脂溶性的维生素A、D、E特别丰富,尤其维生素E最多,对于抗氧化有显著效果。

Fat-soluble vitamins A, D, E are particularly rich, especially vitamin E is the most, which has a significant effect on antioxidants

最适合:所有年龄段的女性;饮食中缺乏蛋白质的人群;饱和脂肪摄入过多的人群。

Suitable for women of all ages; people who lack protein in their diets; people who consume too much saturated fat.

∇  怎么吃? ∇

How to cook Wheat Germ?

小麦胚芽口感松脆,搭配牛奶、豆浆做一顿完美的早餐非常合适。

Wheat Germ has a crunchy texture. It is very suitable for a perfect breakfast with milk and soy milk.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

烘焙的时候撒一些在面团上,烘烤出来的面包更像更好吃了!

Sprinkle some Wheat Germ on the dough when baking, the baked bread looks more delicious!

大雪 | 你家餐桌的杂粮,是时候全面升级了!

裹上喜欢的馅料,做成可爱的小麦胚芽饼干球,宝宝也更爱吃啦!

Wrap it with your favorite fillings and make a cute Wheat Germ biscuit ball. All the kids will love them!

大雪 | 你家餐桌的杂粮,是时候全面升级了!

 / 用料  Ingredients /

小麦胚芽 90g / 低筋面粉 20g / 奶粉 20g / 蛋白 2个 / 白巧克力 50g / 红豆沙 适量 / 黑芝麻 适量

90 grams of Wheat Germ, 20 grams of Low-gluten Flour, 20 grams of Milk Powder, Egg White (2 eggs), 50 grams of White Chocolate, appropriate amount of red bean paste, appropriate amount of black sesame seeds

 / 做法 Cooking Instructions / 

1、将小麦胚芽,面粉和奶粉倒入碗中混合均匀,蛋清打散后倒入碗中混合。

Pour the Wheat Germ, flour, and milk powder into a bowl and mix well. Beat the egg whites and pour into the bowl and mix.

2、将小麦胚芽面团和豆沙馅都分开团成球。

Separate the Wheat Germ dough and red bean paste and mold into balls.

3、面团压扁,包住豆沙馅,滚上芝麻。

Flatten the dough, wrap the red bean paste, and roll with sesame seeds.

4、排在烤盘中,上下火150度25分钟。

Arrange in a baking tray and heat up and down at 150 degrees for 25 minutes.

5、融化的白巧克力在芝麻球上挤上眼睛。

Use the melted white chocolate and squeeze onto the sesame ball as eyes.

·3·

黑麦

Rye

大雪 | 你家餐桌的杂粮,是时候全面升级了!

谈起黑麦,大家第一反应肯定是面包了,粗矿的外表,浓郁的麦香气息,黑黑的不但不丑,还很有乡村的原始感

Speaking of Rye, our first reaction is usually bread! The appearance of coarse ore, the strong aroma of wheat, beautiful black color with a rustic primitive feel!

大雪 | 你家餐桌的杂粮,是时候全面升级了!

黑麦面包,好粗犷

市面上也有压制黑麦片,通常也和燕麦片混合出售,乍一看像巧克力碎!

There are also pressed Rye flakes on the market, which are usually sold mixed with oatmeal, which looks like chocolate chips at first glance.

大雪 | 你家餐桌的杂粮,是时候全面升级了!

∇  黑麦营养在哪? ∇

What are nutrients of Rye?

▪ 和燕麦的纤维素含量不相上下,有很丰富的维生素B、E。

The fiber content is comparable to oatmeal, and it is rich in vitamins B and E

▪ 吸水性强,具有更强的饱腹感,闻起来还有淡淡的可可味。

Strong water absorption, with a stronger feeling of fullness, and a light cocoa smell

▪ 面粉很适合做面包,替代传统白面包,GI值更低。

Flour is very suitable for making bread, instead of traditional white bread, it has a lower GI value

最适合:面食爱好者;普通燕麦吃腻了的人~

Suitable for pasta lovers; people who are tired of ordinary oatmeal~

∇   怎么吃? ∇Rye steam bun is the way to go!

当然,还有最符合中国胃的吃法,做成馒头

Rye steam bun is the way to go!

大雪 | 你家餐桌的杂粮,是时候全面升级了!

 / 用料 Ingredients /

黑麦粉 200g / 全麦粉 300g / 中筋面粉 300g / 干酵母 10g /  300g / 温水 100g

200 grams of Rye Flour, 300 grams of Whole Wheat Flour, 300 grams of All-purpose Flour, 10 grams of Dry Yeast, 300 grams of water, 100 grams of warm water

 / 做法 Cooking Instructions / 

1、10克干酵母倒入温水中。

Pour 10 grams of dry yeast into warm water

2、取容器装面粉,将酵母水倒入,再缓慢地往里加冷水,边用筷子搅至看不见干粉。

Take the flour in the container, pour in the yeast water, and slowly add cold water to it, while stirring until all the dry powder is well mixed

3、改用手揉面。揉成光滑的面团,分成3份。

Knead the dough by hand until it is smooth and divide into 3 portions.

4、面团分别用保鲜袋装好,排挤掉空气将封口扎紧,冷藏24小时左右,面团成两倍大即可。

Pack the dough separately in a fresh-keeping bag, squeeze out the air to tighten the seal, refrigerate for about 24 hours, until the dough rises to double of its original size

5、撒上干粉将面团揉匀,分成等大的剂子。静置发酵15分钟。

Sprinkle the flour and knead the dough evenly and divide into equal parts. Leave to ferment for 15 minutes

6、用中火蒸15分钟左右,关火多焖3分钟。

Steam over medium heat for about 15 minutes, turn heat off and simmer for another 3 minutes

营养学家的TIPS

Tips from nutritionists

粗粮虽好,但也并不是无限的多吃哦。根据《中国居民膳食指南》,谷薯类每日推荐摄入250~400g克,粗粮占100~250克

Whole grains are good, but we must watch intake quantity. According to the “Dietary Guidelines for Chinese Residents,” the recommended daily intake of grains and potatoes is 250~400 grams, and whole grains account for 100~250 grams.

而且经过外国营养学家阿德勒·戴维斯研究,因为粗粮中富含磷酸,所以不适合有严重肾脏疾病的人群食用,会加重肾脏负担。

Moreover, after research by a foreign nutritionist Adler Davis, whole grains are rich in phosphoric acid, so they are not suitable for people with severe kidney disease and will increase the burden on the kidney.

所以粗粮应遵循“少量常吃”的原则,每天粗细结合,且要时常变换粗粮种类,更有助于消化和营养均衡哦~ 上面那些粗粮都不难买,各大超市或大型粮油市场就可以买到,怎么样,是不是要开始准备动身了呢?

Therefore, whole grains should follow the principle of “eating small amounts often,” combining whole and fine grains every day, and changing the types of whole grains from time to time, which is more helpful for digestion and nutrient balance. The above whole grains are not difficult to find, and it is available in major supermarkets.

大雪 | 你家餐桌的杂粮,是时候全面升级了!


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