Whole Grain Health Recipes: Eat Your Way to Health, Longevity, and a Radiant Complexion! Suitable for both men and women.
"The Yellow Emperor's Classic of Internal Medicine" states: "The five grains nourish, the five fruits assist, the five animals benefit, and the five vegetables supplement; when eaten in combination, they replenish essence and boost qi."
The five grains serve as the staple food and can nourish a person. When consumed with the five fruits, five animals, five vegetables, etc., they offer even greater benefits to the human body.
The categorization of grains varied in different historical periods.
What we now refer to as "whole grains" encompasses a wider range.
Typically, the "five grains" include rice (paddy), wheat, beans, corn, and root vegetables (such as potatoes).
“Miscellaneous grains” include millet, buckwheat, sorghum, oats, and peanuts.
Nowadays, some grains that are both food and medicine, such as red dates, adlay, and walnuts, are also generally included in the category of "whole grains."
In fact, "the five grains" is what Chinese people typically mean by "staple food."
Eating whole grains in combination is indeed very important for human health.
6 Major Benefits of Whole Grains
1. Disease prevention and health maintenance
2. Anti-cancer and anti-aging
3. Eliminating toxins from the body
4. Beautifying and weight loss
5. Enhancing memory
6. Promoting metabolism
As the saying goes, "the five grains nourish." Different whole grains each have their own effects and ways of combining them.
Rice (paddy): Tonifies qi, strengthens the spleen and stomach, and quenches thirst;
Wheat: Strengthens the spleen and kidneys, nourishes the heart and calms the spirit;
Beans: Strengthens the spleen and qi, often recommended for those with weak spleen and stomach;
Corn: Strengthens the spleen and promotes diuresis, stimulates appetite and enhances intelligence, calms the heart and invigorates blood circulation;
Root vegetables: Antioxidant, anti-cancer, and boost immunity; can be used as a staple food or as a vegetable.
How to Combine Whole Grains
01
Lowering Blood Pressure – Red Lotus Seeds + Chrysanthemum + Black Beans + Corn
Red lotus seeds + chrysanthemum + black beans + corn
To some extent, it can soften blood vessels, lower serum cholesterol, expand peripheral blood vessels, and has the effects of lowering blood pressure and preventing coronary heart disease.
02
Beauty and Skincare – Oats + Eight-Treasure Rice Pudding
Oats + Eight-Treasure Rice Pudding
Adding oats to Eight-Treasure Rice Pudding can help regulate blood sugar, beautify the skin, and delay aging.
Oats are an excellent health food suitable for middle-aged and elderly individuals with cardiovascular and cerebrovascular diseases. More importantly, the rich soluble fiber in oats can promote the excretion of bile acids, lower blood cholesterol levels, and reduce the intake of high-fat foods.
03
Darkening Hair – Sesame + He Shou Wu + Black Beans
Represented by ingredients such as sesame, He Shou Wu, and black beans:
Walnuts + He Shou Wu + Sesame + Soybeans + Corn
It helps in darkening hair and beard, anti-aging, strengthening bones and muscles, and enhancing vitality.
Among whole grains, He Shou Wu, black beans, black sesame, walnuts, goji berries, barley, and gorgon fruit all have beneficial effects on the kidneys, liver, etc., which helps to nourish hair.
04
Kidney Strengthening and Body Building – Goji Berries + He Shou Wu + Black Sesame
Goji berries, He Shou Wu, black sesame
Goji berries can improve vision, strengthen the body, and tonify the kidneys and yang, making them particularly suitable for men; He Shou Wu enters the liver and kidney meridians, nourishing blood and yin, which can help with liver and kidney yin deficiency; black sesame contains large amounts of fat, protein, and various nutrients, having effects such as strengthening the stomach, protecting the liver, and promoting red blood cell growth.
05
Healthcare for the Elderly and Children – Buckwheat Noodles
Buckwheat rice/buckwheat noodles
Although buckwheat appears dark, do not underestimate its nutritional value. Buckwheat has higher protein content than rice and wheat flour, making it more suitable for the elderly and children, especially growing children.
Buckwheat offers numerous benefits to people, such as certain flavonoid components in buckwheat having antibacterial, anti-inflammatory, cough-suppressing, expectorant, and blood sugar-lowering effects; the hydrochloric acid in buckwheat can promote human metabolism; and buckwheat is rich in dietary fiber, which is beneficial for human intestinal health.
Precautions for Consuming Whole Grains
01
Soak first, then cook
Grains and beans contain more fiber. If they are not softened by soaking in water before cooking, they will be harder to chew and not as palatable. More importantly, cooking them after soaking makes them easier for the body to absorb and digest.
02
The following groups should be careful about the amount of coarse grains they consume:
① People with poor gastrointestinal function
Eating too much dietary fiber can put a significant burden on the gastrointestinal tract.
② People lacking calcium, iron, and other elements
Coarse grains contain phytic acid, oxalic acid, and dietary fiber, which can inhibit iron absorption. Therefore, people with calcium deficiency or anemia should be careful.
③ People with digestive problems
Coarse grains are relatively rough and can cause friction in the gastrointestinal tract. Especially for patients with bloating or stomach ulcers, it is recommended to process coarse grains to make them finer, or consume them as a coarse grain beverage.
④ People with diabetes
Whole grains are rich in fiber, which helps lower blood sugar. However, some ingredients also have high starch content. People who need to control blood sugar should follow the advice of medical professionals when consuming coarse grains.
⑤ Gout patients
Gout patients should eat fewer beans to avoid increasing uric acid; millet does not contain purines, so it is more suitable for these patients.
Finally, nutritionists particularly remind everyone:
While whole grains are good, it's important to balance refined and coarse grains, and to ensure a balanced diet. Don't just eat one type of food, or only vegetarian food without any meat. Combine them with foods rich in protein, minerals, and vitamins to avoid malnutrition.
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