Highly efficient, healthy foods such as rice, barley, millet, beans, and millet
Entered 2024.01.04 18:31 Views 120 Entered 2024.01.04 18:31 Modified 2024.01.04 17:40 Views 120 It is best to choose and eat five grains according to your appetite and physical condition. Eating it with various vegetables and herbs can create a synergistic effect. [사진=게티이미지뱅크]
Five-grain rice is known as a food eaten on the first full moon of the New Year, but many people eat it frequently in everyday life as well. This is because it is a representative healthy food. Five grains are the five main grains: rice, barley, millet, beans, and millet, but they can also refer to all grains. It is also used as a concept to choose from among rice, barley, beans, millet, red beans, and millet.
article… It has a lot of nutrients that rice lacks and has a high digestion and absorption rate.
Millet is a mixed grain that cannot be left out in five-grain rice. It has all the nutrients that rice lacks. It is rich in water-soluble vitamins, which helps reduce fatigue and prevent lifestyle-related diseases. It is rich in calcium, which contributes to bone health, including preventing osteoporosis. According to the National Institute of Agricultural Sciences, it contains three times more vitamins B1 and B2 than white rice and seven times more dietary fiber. The composition of the particles is similar to rice, so the digestion and absorption rate is high, around 93%.
millet… Contributes to vascular health by increasing ‘good’ cholesterol (HDL)
There are reports that millet protein has the function of significantly increasing the concentration of ‘good’ cholesterol (HDL), which helps prevent hyperlipidemia (dyslipidemia), thereby preventing arteriosclerosis and preventing blood clots. It is rich in minerals such as calcium, potassium, and magnesium, and has three times more dietary fiber than white rice and twice the amount of B vitamins. However, it has low protein due to limited amino acids, so it is necessary to balance the amino acids by mixing it with soybeans.
red bean… Reduce swelling and suppress elevated blood pressure
The potassium in red beans helps excrete salty substances (sodium) accumulated in the body, reduces swelling, and increases the amount of enzymes that lower blood pressure. It helps suppress the rise in blood pressure. The potassium content is 10 times that of rice and 4 times that of bananas. Anthocyanins and saponins, which are abundant in red bean skin, stimulate the intestines and contribute to preventing constipation. It has also been used for facial cleansing and beauty since ancient times to reduce dirt on the skin and pollutants in pores.
Synergy effect of five grain rice + vegetables… If you have trouble digesting food, eat rice.
Soybeans are a representative food rich in vegetable protein and are helpful for middle-aged people who are losing muscle. It contributes to blood-vascular health to the extent that the Korea Disease Control and Prevention Agency classifies it as a good food for preventing cardiovascular disease. It is effective in reducing menopausal symptoms in women and preventing osteoporosis. Barley contains beta-glucan, which slows the absorption of glucose (carbohydrates), controlling postprandial blood sugar levels and lowering cholesterol.
However, five-grain rice can be burdensome for people with poor digestive function, such as patients. Because recovering energy is important, it is best to eat rice first. Millet has lysine as a limited amino acid and its protein content is lower than that of rice, so it is advantageous to mix it with rice for nutritional balance. Five grains should be selected and eaten according to one’s appetite and physical condition. Eating it with various vegetables and herbs can create a synergistic effect.
Reporter Kim Yong
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2024-01-04 09:32:27
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