What are the varieties of staple foods

Brown rice and weekday white rice is the same kind of grain, just white rice in the process of grinding off all the seed coat and germ, loss of a lot of nutrients. And brown rice retains the seed coat and germ, so the nutritional value is higher than white rice. Dietary fiber is 5 to 6 times more than white rice, vitamins and minerals beyond the full range of white rice and brown rice price is more affordable.

2, oats

From the nutritional composition, oats have a very high nutritional value. Protein content is about 15%, and the amino acid composition of protein is also relatively good. Fat content reaches 6.7%, containing a variety of beneficial unsaturated fatty acids. Vitamins and minerals are abundant, especially the B vitamins are relatively high.

3, quinoa

native to the South American plateau, the protein content and oats are not different, up to 15% or so, containing all 8 essential amino acids, which is very rare in plant protein. Quinoa comes in white, red, and black colors, and has a special aroma and excellent taste, whether cooked in porridge or rice.

4, buckwheat

Buckwheat does not belong to the grain, but the nutrients and grains are similar. Its protein content is higher than rice but less than oats quinoa, but which lysine especially, while most grains such as rice corn lack of lysine, buckwheat and these grains complement each other. Buckwheat's B vitamins, vitamin A and carotene content is more, and more flavonoids.

5, corn

Corn is an inexpensive staple food. Generally eat fresh corn and cornmeal. Fresh corn calories are about the same as rice, but there is more protein, 4%. Only, corn protein lacks lysine and tryptophan, especially lysine is very little. You can eat it with buckwheat. Corn is richer in dietary fiber, 10 times that of white rice.

6, sweet potatoes

Sweet potatoes are a common potato staple, sweet potatoes, the benefits of sweet potatoes is a strong sense of satiety, the calories are not high, only 75 calories / 100 grams, so it is very suitable for weight loss of the population to eat, in addition to sweet potatoes have a certain laxative effect.

7, potatoes

Potatoes as a staple food practice is simple, boiled and peeled can be eaten. Boiled potatoes only 65 calories / 100 grams, almost half less than rice. And the sense of satiety is almost all the staple food among the strongest, therefore, the potato as a staple food is often the best choice for weight loss and fat loss crowd. But both the vitamin and mineral content is mediocre.

8, chickpeas

Chickpeas are native to South and Central Asia, India, Pakistan, a staple food varieties. Chickpeas are characterized by rich protein and dietary fiber, dietary fiber content of up to 11.6%, protein as high as 21.2%, comparable to beef, is the highest protein content among the staple food.

9, millet and rhubarb rice

Millet and rhubarb rice are traditional Chinese grains, look very much like, but are two completely different crops. The reason why they are put together, because millet and rhubarb rice are eaten in a similar way, the nutritional value is also similar. Protein content is high, millet 9%, rhubarb rice 13.6%, folk think millet porridge and yellow rice buns to feed people, in fact, is more protein. And other mixed grain nutrition, dietary fiber, vitamins and minerals are richer.

10, red beans and green beans

The nutritional composition of these two beans is very close to the protein content are about 20%, very much. Unlike soybeans, the fat content is very low. Dietary fiber in 6 to 8%. Vitamins A and B are abundant, and minerals, especially potassium, are high. The best way to consume them is to make mixed grain mung bean rice or porridge with red beans and mung beans and other grains.