Nutritious and healthy breakfast -- millet sweet potato porridge(ying yang jian kang zao can xiao mi hong shu zhou )

Nutritious and healthy breakfast -- millet sweet potato porridge

Introduction:

"Millet has high nutritional value. It contains 9.2% - 14.7% protein, 3.0% - 4.6% fat and vitamins. Besides eating, it can also make wine and maltose. Every 100 grams of millet contains 9.7 grams of protein, higher than rice. Fat 1.7g, carbohydrate 76.1g, are not lower than rice, wheat. General food does not contain carotene, millet content of 0.12 mg per 100 grams, vitamin B1 content ranked first in all grains. Many women in northern China use millet and brown sugar to take care of themselves after giving birth. Millet porridge is rich in nutritional value and has the reputation of "daishen Decoction". Because millet does not need to be refined, it preserves a lot of vitamins and inorganic salts. The vitamin B1 in millet is several times as much as that in rice, and the content of inorganic salts in millet is also higher than that in rice. In addition to rich in iron, millet also has protein, complex vitamin B, calcium, potassium, fiber and so on. Because millet is alkaline in nature, it doesn't need to add too much salt or salt at all when cooking. Millet is a kind of energy food with high starch content (about 70%). Like other cereals, millet has low contents of calcium, vitamin A, vitamin D, vitamin C and vitamin B12. Protein content in different types of millet varies greatly, generally between 5% - 20%, with an average of 10% - 12%. The quality of protein in millet is often better than that in wheat, rice and maize, but the lysine content in essential amino acids is low. Sweet potato, also known as sweet potato, sweet potato, potato, etc. Sweet potato contains a variety of nutrients needed by human body. Each 500 grams of sweet potato can produce about 635 kcal of heat energy, containing 11.5 grams of protein, 14.5 grams of sugar, 1 gram of fat, 100 mg of phosphorus, 90 mg of calcium, 2 grams of iron, 0.5 mg of carotene, and vitamin B1, B2, C, nicotinic acid, linoleic acid, etc. The contents of vitamin B1 and B2 were 6 and 3 times higher than that of rice. Especially sweet potato is rich in lysine, but rice and flour are lack of lysine. But many people don't realize it. Eat sweet potato can make a person fat. According to scientific research, eating sweet potato will not make people fat, on the contrary, sweet potato is an ideal diet. Its caloric content is very low, much lower than ordinary rice, so after eating, you don't have to worry about getting fat, but can play a role in weight loss. Sweet potato also contains a substance similar to estrogen, which can protect human skin and delay aging. Therefore, many foreign women regard sweet potato as beauty food. Sweet potato raw food crisp sweet, can replace fruit; cooked food sweet soft, eat in the mouth, sweet in the heart. It can be used as both staple food and vegetable. Steaming, boiling, frying, frying, many ways to eat, once skillfully cooked, can also become a feast. Casserole is a unique kind of cooking utensil in our country. It is characterized by poor thermal conductivity. This characteristic is not only not the disadvantage of casserole, but also its outstanding advantage. It can keep the food and soup in the pot in a slightly boiling state for a long time. Because the fire is small and the time is long, the nutrients in millet and sweet potato can be fully analyzed. Keep things as they are. The ancients said: diseases come from the mouth. According to the inference of modern medicine, the life span of human beings is not as long as the present age, but twice as long. How can we reach the natural life span? Experts suggest that you use casserole: casserole does not contain any harmful elements to human body, frying and stewing does not have any qualitative changes to food, coupled with reasonable diet and scientific food deployment, naturally you can stay away from disease and increase life. Combining the two, we can make porridge in casserole. Its nutritional value is self-evident, and it is also very suitable for middle-aged and elderly people to eat breakfast. "

Production steps:

Step 1: wash millet with clean water to remove impurities.

Step 2: wash and peel the sweet potato, and cut it into pieces the size of thumb nail.

Step 3: put the casserole on the fire, pour in 2 / 3 cold water, then put in the sweet potato pieces, boil the water for another three minutes, and then put in the washed millet. Cook about 15 minutes until the soup is thick and sweet potato crisp porridge is ready.

Materials required:

Xiaomi: 200g

Sweet potato: 100g

Note: when cooking food in a casserole, you must remember that the casserole can't be uncooked immediately after it is cooked. You need to simmer for another 5 to 10 minutes, so as to ensure the full ripening of food and the complete release of nutrients. The taste will also be greatly improved.

Production difficulty: simple

Process: boiling

Production time: 20 minutes

Taste: light

Chinese PinYin : Ying Yang Jian Kang Zao Can Xiao Mi Hong Shu Zhou