porridge and noodles do not need to be chewed too much, easy to digest, and have a strong sense of fullness. It has always been the first choice for breakfast for the elderly. Many elderly people even choose porridge and noodles for lunch and dinner. The main nutrients of these two staple foods are starch, which is very little dietary fiber and belongs to fine staple foods. The starch in rice and flour will turn into sugar after gelatinizes , which is not good for some people who need to control sugar. Therefore, middle-aged and elderly people should have a diversified diet. It is recommended to eat less porridge and noodles for breakfast and eat more of these three things to make them balanced and energetic.
Eat more 3 more
. Mixed grains
Mixed grains
Mixed grains are unprocessed coarse grains, such as brown rice , sorghum rice , oats, sorghum rice, quinoa , black rice , etc. They all contain the minerals, dietary fiber and B vitamins that are most deficient in the rice noodles. Add some mixed grains to rice or porridge every day, which are nutritious and delicious and healthy.
Recommended recipe: [Oat Taro Milk Porridge]
Ingredients: Taro 1/4 pieces, rice, half a cup, ready-to-eat oatmeal, half a cup, milk, 1 box, rock sugar, a little
. Soak the rice first and then cook it, which not only shortens the time for cooking the porridge, but also makes it easier to boil and bloom, and the porridge water is smoother.
. Prepare taro when soaking rice. Peel the taro and cut it into small cubes, put it in a steamer and steam it. Steam the taro first and add it to the porridge later, so that the taro tastes better.
. After soaking the rice, add appropriate amount of water and cook for 20 minutes first. The rice grains will grow larger and the porridge water will turn white. Add milk and ready-to-eat oats. Continue to cook over low heat for 10 minutes, and add rock sugar at the same time.
Oat milk porridge After cooking, add taro, and a pot of sweet breakfast porridge will be ready!
. Rhizomes
Rhizomes
Rhizomes vegetables are between grains and vegetables, and are the rhizomes of plants, such as yams , potatoes, lotus roots, sweet potatoes, etc. In addition to being rich in starch, it is also rich in dietary fiber. It can not only moisten the intestines and relieve constipation , but also provide more calories for the human body.
Recommended recipe: [Yam Egg Cake]
Ingredients: yam half a root, flour 1 bowl, 3 eggs (about 40 grams of shells), a little green onion, 1 teaspoon of salt
. Wear disposable gloves, peel the yam skin, cut the yam into thin slices, steam and mash it, put the mashed yam in a basin, put 3 eggs, add some chopped green onion to enhance the fragrance, add some salt to season, and stir evenly form a paste.
. Mix the eggs and yam paste well and add a bowl of flour. Because the eggs I use are relatively small, I need to add some water to stir it into a batter. If the eggs used are relatively large and you can reach the state of batter without adding water, you don’t need to add water.
. Use a brush to dip some oil on the pan, which can reduce the intake of oil. Scoop a spoonful of batter into the pot and put it into the shape of a small round cake.
. Fry on low heat until both sides are golden and then leave the pot.
3. Beans
As the saying goes, "Why take medicine for years after eating three cents of beans every day." There are many types of beans, including soybeans, red beans, black beans, black beans, kidney beans, etc. Different beans contain different nutrients and functions. Eating beans appropriately or eating them with a variety of beans is of great benefit to the body.
Recommended recipe: [Red Bean, Black Rice, Red Date Soup]
Ingredients: 30 grams of red beans, 20 grams of black rice, oatmeal rice 20 grams, 6 red dates, a small handful of peanuts, rock sugar, an appropriate amount of
. Clean all ingredients and soak them in warm water for 30 minutes. After soaking in warm water, the ingredients are easier to cook.
. After soaking, add an appropriate amount of water and boil the water on high heat first. After boiling, turn to low heat. Do not walk away in the middle. The water will easily overflow the pot after boiling.
After boiling over low heat for 45 minutes, open the lid of the pot. The beans and rice grains have been cooked. At this time, add a few pieces of rock sugar and turn off the heat. Use the residual heat to simmer the rock sugar and then eat it.
