Many relatives and friends know that eating millet is good for the body. Especially when they want to nourish their stomach and improve their complexion, they will inevitably recall this bowl of golden porridge.
But in real life, many people just cook a pot of millet porridge and think that it is already very healthy.
In fact, if you want to think Millet The health-preserving value of it is fully brought into play, and there are many ways in it.
How to choose, how to cook, and what to pair with, there are tips for every step.
Today, according to the ideas of Yugu Selenium Diet and Health Center , we will sort out the behavior of eating millet from beginning to end, so that you can eat clearly, and eat more securely and with peace of mind.
See the varieties and colors clearly to make your selection more targeted
Walk into the market or open the shopping software, you will find Millet It's not just yellow.
As mentioned in the information, there is a situation where "millet has five colors". In addition to the yellow millet we usually see, there are also white, red, black, orange and even purple varieties.
Different colors of millet actually represent differences in their nutritional focus.
For example, black millet and purple millet generally have higher anthocyanin content, which is a good choice for those who are concerned about daily antioxidant-related matters.
However, yellow millet is relatively rich in lutein and carotene, which is helpful to protect eyesight to a certain extent.
So, pick Millet When it comes to clothing, don’t just stare at the traditional yellow color.
In view of one's own physical condition and needs, eating by changing colors not only adds interest to the diet, but also makes the nutritional intake more comprehensive.
Of course, no matter which one you choose, you must give priority to high-quality products that have full grains, a natural fragrance, and no musty smell.
Scientific soaking and washing to avoid the silent loss of nutrients
When buying millet at home, many people will wash it repeatedly with water at first, and even rub it vigorously with their hands until the water becomes clear.
This habit actually causes a lot of valuable nutrients to be lost.
Since there is a powdery substance on the surface of millet, but it is actually water-soluble B vitamins and minerals, then the more intense the scrubbing, the richer the nutrients dissolved into the water will be.
The correct way to do this is to stir it gently with cold water, then quickly pour the water away, and repeat this operation once again.
If you are worried about impurities, you can use a filter to screen it first.
Regarding soaking, if you are making porridge, pre-soaking for 20 to 30 minutes will allow the rice grains to fully absorb water, and the porridge will be softer and glutinous.
However, the soaking time must not be too long, and the water used for soaking the rice must be poured into the pot for cooking. In this way, the nutrients lost in the soaking water can be retained.
This tiny detail may not seem to be eye-catching, but as time goes by, the difference in the nutrients the body receives is not just a little bit small, but quite significant.
Cooking heat and time unlock the soft, waxy, fragrant and thick taste
If you want to make a pot of millet porridge with rich rice oil and fragrant texture, heat and time are the key.
After the water boils, add the soaked Millet , this is a very important step.
Putting the pot under boiling water can prevent the rice grains from sinking to the bottom and sticking to the pot, and also allows the rice grains to heat up faster and bloom.
After the fire is brought to a boil, it immediately changes to a low fire and slowly simmered. This process usually takes 30 to 40 minutes.
During cooking, you can add a few drops of cooking oil, which not only prevents the pot from overflowing, but also makes the color of the cooked porridge brighter.
The most important thing is that during the last ten minutes when the porridge is about to be cooked, you need to use a spoon to continuously stir in a specific direction.
This is by no means unnecessary behavior. With stirring, the rice grains can fully collide and rub with each other, which will release more starch, making the porridge thicker and more delicious, and the thick layer of rice oil on top will be easier to cook.
Rice oil is the essence of millet porridge, which is especially gentle for people with weak spleen and stomach.
Classic combinations and creative ways to eat, each with its own emphasis on efficacy
Although millet porridge is good, if you just eat it alone, the nutrition is still not balanced enough.
According to different health requirements, the ingredients should be added appropriately and cooked together, so that the effect will be achieved with twice the result with half the effort.
For example, those who feel that their spleen and stomach are a little cold and are prone to diarrhea can cut a few slices of ginger and boil a few red dates with the cores removed. This can both warm the body and stomach.
When the quality of sleep is not good at night, or when you feel irritable, you can grab a small handful of cored lilies and lotus seeds, and then boil them with millet, which has a very good effect on calming the mind and making the heart pure.
For those who want to control their own weight or blood sugar needs, simply drinking millet porridge will raise blood sugar relatively quickly. At this time, you can add half the amount of miscellaneous beans, such as red beans, mung beans, or chickpeas, or some oatmeal. This will not only increase dietary fiber and make the feeling of fullness stronger, but also make the blood sugar level after the meal more stable.
In addition, millet can be steamed together with rice to make a food called "Two Rice Rice", or ground into millet noodles and then made into steamed buns and steamed cakes. It can be eaten in a variety of ways, and the whole family will love it.
Food taboos and precautions to eat healthily and with peace of mind
Any food has its two sides, and you need to pay attention to how you eat it.
The nature and taste of millet are sweet and warm, relatively mild. However, for people with a lot of heat in the body, people who often experience dry mouth and tongue, or even people with constipation, try not to drink a lot of thick millet porridge every day. You can make it thinner when eating, or eat it with some vegetables that have heat-clearing effects.
In addition, many people have the habit of eating porridge with pickles or pickled vegetables, and it is best to change this habit.
Pickled foods with high salt content are not very friendly to the health of blood vessels. If they are replaced with stir-fried vegetables, boiled eggs, or just a small piece of fermented bean curd, it will be improved a lot.
The last thing to remind is that whether it is regulating the stomach or nourishing qi and blood, persistence is the most important thing.
Sometimes you may not notice any significant changes after drinking a bowl of millet porridge. However, if you can turn millet consumption into a long-term eating habit and combine it with a balanced diet of vegetables, meat and soy products, your body will gradually give you a good response.
Eating high-quality millet is not difficult. The key point is to start from selecting millet, then clean it, then cook it, and then mix it with other ingredients. In each step, you have to put a little thought into it.
Understand the characteristics of different colors, abandon the habit of over-washing, control the heat of cooking rice oil, and then flexibly mix ingredients according to your own situation. An ordinary bowl of millet porridge can also become a powerful assistant for health preservation.
Keep in mind that real diet and health care is not about pursuing magical and effective medicines, but about eating these seemingly ordinary three meals a day in a way that suits your own situation and makes you feel comfortable and at ease.
I hope that these few small methods shared today can help you truly incorporate the value of this traditional staple food into your belly.
