Why are whole grains necessary for healthy living? A sample breakfast recipe
One of the healthiest diets for healthy life, the Mediterranean Diet is an important part of whole grains. Whole grains are important for your whole family, however it is a fact that healthy habits, especially for children, affect them throughout their lives. Some types of cancer known to reduce the risk of the benefits of whole grains, let's look together.
What is grain? What is whole grain?
Cereals have become an important part of the food group by cultivating useful seeds since ancient times. Wheat, rye, oats, corn, rice grains, such as bran separated from the shells, bran, as part of the pulp, protein, minerals and vitamins to take up more parts of the grain after grinding is used as a whole grain is called whole grain.
Grain and its derivatives include; flour, bread, pasta, bulgur, starch, rice. In addition, other nutritious old grains such as millet (corn), barley, bulgur and sorghum each have a different flavor and nourishment; protein is also richer.
Pasta is slightly different. Today you can find healthier pasta made from brown rice, quinoa or a combination of multiple cereals. Like noodles, eggs or legumes (such as beans and lentils) can be added to make them richer in protein. In addition, boiling and pouring water as a method of cooking pasta, vitamins and minerals cause loss of brewing method is recommended.
In bread; whole wheat bread, whole wheat bread, rye bread and oat bread types can be preferred.
What are the benefits of whole grains?
• less processed; This means that it contains more nutrients such as protein, thiamine , vitamin E and iron .
• Whole grain types of pasta, rice and bread provide longer toughness due to their higher fiber-pulp content.
• It helps digestion thanks to high fiber content.
• Keeps blood sugar in balance.
• Provides weight control.
In summary; According to research, people who consume whole grains regularly reduce the risk of obesity , heart disease , type 2 diabetes and 20 different types of cancer.
Healthy whole grain recommendations
• Whole grain pasta can be supplemented with vegetables and beans or lean protein,
• Dried beans and bulgur rice duo, one of the classics of Turkish cuisine,
• As a healthy snack, popcorn also belongs to the whole grain class,
• You can prepare a hot, tasty and healthy breakfast by adding walnuts and fruit to the cooked oatmeal.
Multi-grain hot breakfast or snack recipe
• Service amount: 4 (approximately 1 small bowl each)
• 2 cups of brown rice
• 1 tea cup kinoa
• 2 glasses of milk
• 1 stick cinnamon
• Quarter teaspoon cinnamon powder
• 2 tablespoons of molasses
• Fresh fruit for serving
Fabrication
1. Pull brown rice and quinoa into a fine powder in the blender or robot; Separate one into a container.
2. Take the milk and stick cinnamon in a saucepan and boil at medium temperature.
3. Remove the cinnamon stick and mix the molasses with half a glass of rice-quinoa mixture.
4. Continue stirring by stirring frequently for 6 to 8 minutes until the mixture is concentrated.
5. If desired, take the bowls and decorate with fresh fruit, cinnamon powder and molasses and serve.
9Axx
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