Article 13: Oats, Wild Rice, Brown Rice, and Plantain: High-Quality Grains That Release Energy Slowly

oat

Nutritional components

Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E, Folic Acid, Calcium, Iron, Magnesium, Phosphorus, Selenium, Silicon, Protein, Fiber

oat

Oatmeal is one of the most nutritious grains, rich in protein, minerals, and soluble fiber that promotes digestion and helps the body function better.

Oatmeal can reduce the absorption of carbohydrates into the bloodstream, stabilize blood sugar levels, and combat hunger. Oatmeal can also help calm mood swings, especially for women experiencing premenstrual syndrome. Oatmeal can also stabilize estrogen levels and help eliminate water retention.

The soluble fiber in oats can lower blood pressure and cholesterol levels, protecting cardiovascular health. Oats can also stimulate the production of thyroid hormones that regulate metabolism.

Oatmeal can promote digestive function and prevent or relieve constipation. It can also soothe the intestines and is very effective for gastritis and irritable bowel syndrome. Furthermore, because oatmeal can cleanse the intestines of waste and carcinogens, it can also help prevent colon cancer.

Choose rolled oats instead of instant oatmeal for porridge, as rolled oats undergo no processing and therefore retain their nutritional value. Oatmeal can be eaten raw or cooked into porridge, making it a perfect snack for dieters. For those who don't like wheat, rolled oats are a good alternative. However, people with celiac disease should avoid rolled oats, barley, rye, and wheat due to their gluten content.

Some basic facts about oatmeal

● Oatmeal has a calming and relaxing effect and can promote sleep.

● Oatmeal strengthens bones, teeth, and connective tissue, and is very beneficial for physical recovery, especially for those with congenital heart disease.

wild rice

Nutritional components

Vitamin E, iodine, phosphorus, selenium, fiber, protein, tryptophan

wild rice

Wild rice is a healthy food that is high in fiber, high in protein, and low in calories. Wild rice and regular rice are two different things.

Wild rice has a nutty flavor and can be eaten alone or with brown rice.

Wild rice is a rich source of fiber and protein, and contains a large amount of amino acids.

Shrimp and Chicken Seasoned Rice

2 tablespoons olive oil, 2 handfuls of chopped vegetables, 115g wild rice, 115g brown rice, 250g cooked prawns, 2 heaping tablespoons of peeled and chopped fresh herbs, salt and black pepper to taste.

Heat 1 tablespoon of oil over low heat and sauté for 10 minutes. In a separate pot, heat the remaining oil and sauté the wild rice over low heat for 2 minutes. Add 300 ml of hot water, bring to a boil, then simmer over low heat until the rice is soft. Add fresh herbs and seasonings, and mix well with vegetables and prawns. Serve immediately.

brown rice

Nutritional components

Calcium, magnesium, phosphorus, potassium, zinc, fiber

brown rice

Brown rice is better for dieters than white rice. Its slow-release carbohydrates help balance blood sugar levels and eliminate hunger.

Brown rice provides plenty of protein and fiber, helping to cleanse and balance the gut. It can alleviate the side effects of premenstrual syndrome (such as breast tenderness) and relieve discomfort. Brown rice contains B vitamins, which can boost immunity. The benefits of brown rice don't stop there; it's more nutritious than white rice and is more filling. Compared to white rice, only a small amount of brown rice is needed to feel full.

1 onion, 1/2 teaspoon chopped cilantro, 1/2 teaspoon cumin parsley

European car front

European car front

Psyllium is a powerful laxative and has been used in India for centuries to promote digestive health.

Psyllium can cleanse the intestines, kill bacteria, and eliminate bacterial infections. Adding a teaspoon of psyllium to soup or salad daily is very effective for detoxification and chronic constipation. When consuming psyllium, especially for treating constipation, increase your water intake; drink eight large glasses of water daily.