It's Time to Enter May, and the hot summer is just around the corner. From spring to summer, the climate changes, and we have to start adjusting our state. Especially if there are middle-aged and elderly people in the family, more attention should be paid to. Because the physical fitness of middle-aged and elderly people begins to decline, the intestinal digestion rate becomes slower, usually in addition to properly strengthening physical exercise, we must also pay attention to the usual diet, in addition to drinking more water, eating more fruits and vegetables should also eat some coarse grains appropriately.
Compared with our usual fine rice noodles, coarse grains are more nutritious, whether it is protein, dietary fiber, or vitamins, antioxidants are very high. Therefore, at the turn of spring and summer, middle-aged and elderly friends can eat more coarse grains to enhance their physique and lay a good foundation for entering the summer.
First, Xiaomi
Millet is a common coarse grain in every household. The nutritional value of millet porridge is rich, and the folk call millet porridge "ginseng soup".
The quality of protein in millet is better than that of wheat, rice and corn. In addition, millet also contains rich, iron, complex vitamin B, potassium, fiber, calcium, vitamin A, vitamin D, vitamin C and vitamin B12 and other nutrients.
Millet porridge with red dates and goji berries
Preparation materials:
Millet, goji berries, dates
Preparation steps:
1. Rinse the millet with water (the surface of the millet has a layer of grease, which has a high nutritional value, so try not to scrub it).
2. Wash the goji berries and wash the dates after pitting.
3. Add an appropriate amount of water to the millet, cook for 30 minutes on low heat, and stir frequently during the period.
4. Add goji berries and dates, simmer over low heat for 10 minutes.
Second, oats
Oats are a high-quality, low-sugar whole grain, and middle-aged and elderly people who consume oats do not need to worry about rising blood sugar. Oats are rich in dietary fiber, β-dextran, vitamin B6, calcium and other nutrients, whether it is the elderly or children, are very suitable for consumption.
Oatmeal cakes for seasonal vegetables
Preparation materials:
Oats, eggs, carrots, spinach, salt, pepper
Preparation steps:
1. Wash the carrots and spinach and chop them.
2. Add eggs to the oats, then add carrots and spinach crushed, then add salt and pepper to taste and stir into a thick paste.
3. Heat the oil in a pan, dig a large spoonful of oatmeal paste, gently press into the shape of a small cake, and fry until both sides are golden brown.
3. Black rice
Black rice is also known as "longevity rice", its nutritional value is higher than other grains, not only contains manganese, zinc, copper and other trace elements, but also contains anthocyanins, chlorophyll, vitamin C and other nutrients.
Yam black rice hair cake
Preparation materials:
Black rice, yam, white sesame seeds, sugar, yeast, flour
Preparation steps:
1.100 g of black rice soak overnight, yam peeled and cut into pieces.
2. Put the yam and black rice into a blender and beat into rice paste.
3. Add 200 grams of flour to the black rice paste, add 5 grams of yeast, add an appropriate amount of warm water and stir into a thick paste, and put it in a warm place to wake up.
4. Brush a layer of cooking oil in the basin, and then pad a layer of silicone oil paper, pour in the black rice paste, and shake the exhaust a few times.
5. Sprinkle a layer of white sesame seeds on the batter, put it in the pot, and steam for 30 minutes on high heat.
Fourth, corn
I believe that many people like to eat corn, whether it is boiled to eat, stir-fried or juiced to eat, corn is a good choice.
As a high-quality whole grain, corn is rich in dietary fiber, vitamins and corn flavonoids, and its phosphorus element and vitamin B2 rank first among all cereal foods.
Corn milk juice
Preparation materials:
Corn, milk, glutinous rice, rock sugar, drinking water
Preparation steps:
50 grams of fresh corn, 20 grams of glutinous rice, 200ml of milk, 600ml of drinking water, a little rock sugar, and the corn juice mode of the wall breaker can be.
Fifth, sweet potatoes
Sweet potatoes have a long history of consumption in the mainland and are called one of the most nutritionally balanced ingredients by professional nutritionists. Sweet potatoes contain a large number of dietary fiber, vitamins, potassium and other trace elements. Chinese medicine believes that sweet potatoes have the effect of strengthening the spleen and warming the stomach, strengthening the kidneys, nourishing the yin, and are also suitable for patients with hypertension.
Creamy sweet potato cake
Preparation materials:
Sweet potatoes, milk, glutinous rice flour, sugar, white sesame seeds
Preparation steps:
1. After the sweet potatoes are steamed, pressed into a sweet potato puree, then add milk, a little sugar and glutinous rice flour, and form a smooth dough.
2. Take the appropriate size of the dough and flatten it and evenly stick the white sesame seeds.
3. Add a little oil to the pan and fry over medium heat until golden brown on both sides.
The above is the whole content of the mushroom sauce article on "At the turn of spring and summer, it is recommended that middle-aged and elderly people eat more of these 5 kinds of coarse grains, nutrition is not expensive, and it is safe to enter summer".
Hope to give you some inspiration. If you have other questions or better ways, please feel free to communicate in the comments section, and thank you for reading, commenting, forwarding and liking. Some of the pictures in the article come from the Internet, if there is any infringement, please contact to delete.
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