Full grain miracle in 4 steps
If you want to capture the miracle of whole grain, you should get to know the grains closely and pay attention when buying. What is whole grain? How should it be consumed?
Have you ever wondered about the anatomy of the grains you consume? The structure of cereals and how many nutrients they contain are actually the basis of this anatomy. Because the nutrient richness of the cereal variety you will eat is also a determinant of your health. Scientists recommend that 45-60 percent of the daily calories should come from healthy carbohydrates. Healthy carbohydrate sources; whole grains, fresh vegetables and fruits, dried legumes and dried fruits. Whole grain cereal; The essence of the cereal consists of endosperm, a tissue that feeds and feeds bran and cereal, which we call crust, and is very important for maintaining our health.
FULL GRAIN MIRACLE CONTAINS:
When the tiny grain grain is not purified, it maintains its basic structure containing 80-85 percent protein and healthy starch called endosperm. Endosperm is the main structure of whole grain that provides energy to our body. Again, when the grain is not purified, it has a ratio of 3 percent. Roseym is the disease shield part of the grain. Because this part of healthy fats, antioxidants, vitamins E and B, minerals, plant sterols and enzymes are abundant. And when the whole grain is not purified, the bran remains hidden in that tiny grain. This protective outer shell, ie bran, consists of two layers; dietary fibers include protein, vitamins E and B, phenolic acid, phytic acid, minerals, antioxidants and phytochemicals. Purification is carried out by separating germ and crust in the grains. And so many vitamins, minerals, antioxidants and dietary fiber that we care about in healthy diet are also reduced significantly.
CHOICE IS IMPORTANT:
If you want to capture the full grain miracle, you should get to know the grains closely and pay attention to your kitchen. When cooking whole grains, you should never spill cooking water, especially to avoid losing B vitamins.
ATTENTION TO BREAKFAST CEREAL FLAKES:
The term full grain is the most common cereal. I should especially mention that; not all breakfast cereals are produced with whole grains. Therefore, in order to provide a protective effect on health, it is necessary to choose the whole grain in breakfast cereals. When making your selections; breakfast cereals in the package contains full grain should see the expression, even if there is a full grain logo should look, secondly on the package 40 grams (six tablespoons) breakfast cereal contains at least eight grams of whole grain must read. If research assures that an average of six grams of fiber per 100 grams of a product is called high fiber. Our third and final rule is to find a whole grain breakfast cereal with high fiber content. For this, I recommend that you look at the table showing the nutrients for 100 grams of the food label. If you see the phrase gram contains six grams of dietary fiber in this table, im I should say that you can easily buy it. Your breakfast cereal may include almonds, chocolate chips, dried fruit and honey.
THREE PORSION FULLY GRAINS PER DAY:
International health authorities mention the importance of eating three portions of whole grain products a day. One serving of bulgur main meals a day, one serving of wheat salads and one serving of whole cereal breakfast cereal in the first meal of the morning to keep the three-part rule allows you to follow the whole grain. When you prepare one portion (40 grams) of whole grain cereal with half a glass (125 ml) of skimmed milk, you will get as much as 150-200 calories. When you do not eat healthy cereals such as bulgur and wheat, you can easily replace your whole grain portions with the right breakfast cereals.
HEALTH IMPROVEMENT FORMULA
FULL GRAIN ICE CREAM
I would like to share with you my recipe for a whole grain of ice cream, which you can eat after a delightful low-calorie dinner. You have the freedom to eat a bar three days a week.
Materials
Half cup yogurt Six tablespoons red fruit whole grain breakfast cereal One thin slice of fresh pineapple Six strawberries One teaspoon of vanilla
Fabrication
Beat the yogurt in the mixer with vanilla. Crush the whole fruit cereal with red fruit and add to the yoghurt. Cut fresh pineapples and strawberries into very small cubes and add to the mixture and mix with a spoon. Then share in small glasses and freeze.
4Axx
Kellogg’s, Rice Krispies Treats Crispy Marshmallow Mini-Squares, Original, Single Serve, Display Box Caddy, 0.39 oz Bars (50 Count)