How to cook rice mixed with grain to be delicious. Eat and be good for the intestines. 🍚🫘

Rice is not only the energy of the body, it affects the microbes of the intestines and digestive system. Most people eat three meals a day. Think about it. Our intestines are exposed to the same white rice repeatedly every day. Our intestinal microbes get a piece of flour from the same old rice. How do we get more fiber from the microbes of our intestines?

The easy way is to cook rice mixed with grains and nuts, which not only adds food value but also adds fiber and nutrients that are good for the intestines. This article would like to invite everyone to try cooking rice mixed with three simple grains that make it both delicious and healthy. Guarantee your intestines will definitely smile.

Let's first look at the benefits of rice, beans, grains that we can cook with...

Do you know that colored rice, such as jasmine brown rice, berried rice, crab rice, hangok rice, has a direct benefit to the intestines because of high fiber or dietary fiber, helps clean up intestinal waste, increases fecal content, makes excretion easier? The indirect benefit is that high fiber slows down the absorption of sugar into the bloodstream, thus feeling full for a long time, reducing cravings. It is a source of antioxidants such as purple, black rice, beryl rice, contains anthocyanin group, helps protect cells from destruction, reduces cardiovascular risk. In addition, colored rice contains higher vitamins, minerals, and proteins than ordinary white rice such as rice. The camera has high vitamin B, nourishing nerves, berried rice has high protein, helps to slow age, red rice has high iron, nourishing blood.

Cereals such as barley and oats contain beta-glucan fiber, which microbes further ferment into energy. This results in good microbes such as Lactobacillus Bifidobacteria, increasing the number, keeping the intestines healthy. And when fermentation of fiber occurs in the intestines, it produces short-chain fatty acids. It reduces irritation and nourishes the intestinal lining. Especially oats is easy to digest. It suits people with irritable intestinal characteristics. Black sesame contains oleic and linoleic fatty acids. It helps with the movement of intestinal food and reduces constipation. It contains antioxidants, reducing inflammation in the digestive system.

Another non-cereal but popular to cook mixed or eat instead of white rice is Quinoa. Quinoa is called artificial cereal because it is a seed from the same takul as spinach. It has high fiber, gluten-free, regulates blood sugar, reduces inflammation. Importantly, it is a good bacterial diet in the intestines. But be careful for some people, intolerance to protein in Quinoa can cause intestinal swelling.

Five colored beans are black beans, red beans, soybeans, white beans, green beans, boosts meal protein and then boosts fiber, prevents constipation, reduces intestinal inflammation, is an intestinal microbial diet.

All in all, colored rice, various grains and nuts are all good sources of fiber, and they are the food of useful microbes in the intestines. So try to adjust eating plain white rice into a grain-infused rice to help keep the intestines healthy and healthier.

🍚 How to cook grain mixed rice 🍚

Rice, grain and water measuring utensils. Use the same container. For example, if using a Bakery measuring cup or a coffee cup, use the same glass of rice and water. Measure according to the formula. If it is a hard shell grain, such as whole oats, barley, five colored beans, millet, which takes longer to cook than rice, soak it in water for at least one hour or overnight before cooking it with rice. P.S. The size of the grain or beans must be not very large. For example, if it is a red bean, it may be used to soak and boil red beans separately from the rice.

Take the rice that has been soaked clean and put it in a pot, then filter the soaked grain or beans and add it (no soaked water), cook with water ratio, press to cook the rice as usual, get hot grain rice and serve as good quality carbohydrates and protein, and feed both people and intestines.

If you want to prepare it in advance, it is convenient to cook cereal rice according to the recipe and then put the ziplock bag to eat for a long week.

🍚 Jasmine Brown Rice + Quinoa + Black Sesame 🍚

It's fragrant. It's easy to eat.

- 1 cup jasmine brown rice

- A ½ cup of quinoa.

- 1 tablespoon black sesame

- 1 ½ cup of water

🍚 4 color rice + five color beans + millet 🍚

Crunchy, sweet, nuts.

- 1 cup of 4 color rice

- Bean, 5 Colors, ¼ Cup

- ½ cup of millet.

- 2 ½ cups of water

🍚 Brown Rice + Oatmeal + Barley 🍚

Chewy, fragrant, barley.

- ½ cup full-seeded oatmeal

- ½ cup of barley

- 1 cup jasmine brown rice

- 2 ½ cups of water