原来这种常见的食物，防癌、降血糖还助眠……赶紧吃起来！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.fqlook.com/static/publish/css/style.css?v=1605251010486" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010486"><div class="preview_article "> <!----> <section><section><p>小米是我国传统粮食作物“五谷”之一，古称“稷”或“粟”，具有数千年的种植历史。然而如今我们的餐桌上，相较于大米或精制白面等，小米显得并不那么常见。<br /><br />殊不知，相比精米白面，小米是很好的降血糖的食物。<br /><br />2021年7月发表在《营养前沿》上的一项最新研究发现，小米在管理和预防2型糖尿病方面具有非常好的效果，比其他作物能更好地控制血糖水平。</p><p> </p></section><section><section><section><section><section></section></section></section></section><section><section><p><strong>小米的益处，你知道多少？</strong></p></section></section><section><section><section><section><section></section></section></section></section></section></section><section><p><br />小米的营养价值并不仅仅是帮助降血糖。</p><p><br />原国家食药监总局官网曾发布《全谷物的消费提示》指出，常见的全谷物包括禾本科谷物以及假谷物（准谷物）类，其中就包括小米。而全谷物类食物对人体有多种益处。</p><p> </p></section><section><section><section><section><section><p>1.降低癌症风险</p></section></section></section></section></section><section><p><br />《中国居民膳食指南科学研究报告2021》提到，系统评价分析结果显示，与全谷物摄入水平较低的人群相比，摄入水平较高人群结直肠癌发病相对风险下降21%。剂量效应反应关系显示,每增加90g/d全谷物食品,，结肠癌风险降低17%。<br /><br /></p></section><section><section><section><section><section><p>2.降低心血管疾病风险</p></section></section></section></section></section><section><p><br />与不吃或少吃全谷物(食品)人群相比，每天摄入3份全谷物食品或48~80g全谷物，心血管发病相对风险可降低21%。</p><p> </p></section><section><section><section><section><section><p>3.预防肥胖</p></section></section></section></section></section><section><p><br />《中国居民膳食指南科学研究报告2021》还指出，全谷物摄入有助于维持正常体重，延缓体重增长。2012年一项包括38项研究的系统评价显示，对于13 岁以上的青少年和成人而言，增加全谷物摄入会使体重增长的风险降低17%。</p><p> </p></section><section><section><section><section><section><p>4.安神助眠</p></section></section></section></section></section><section><p><br />小米还是安神助眠的健康食品。中医认为，小米味甘咸，具有清热解渴、健胃除湿、和胃健脾安神等功效。将小米熬成稍稠的粥，睡前半小时喝，有助于人发困、安然入睡。所以对于长期服用安眠药，撤药后产生睡眠紊乱或反跳现象者，晚餐和临睡前常食小米粥，可调节睡眠，帮助恢复正常的睡眠节律。</p><p><br />因此，日常生活中可以将小米煮粥单独食用，或者与其他种类的米共同蒸煮作为主食食用。</p><p> </p></section><section><section><section><section><section></section></section></section></section><section><section><p><strong>小米的5种吃法，你记住了吗？</strong></p></section></section><section><section><section><section><section></section></section></section></section></section></section><section><p><br />除单独食用外，小米还可以配百合、桂圆、枸杞子等共同煮食，是口疮、泄泻、胃炎等多种疾病良好的食疗食物。</p><p><br />小米入肾、脾、胃经，具有健脾和胃、补益虚损，和中益肾，除热，解毒之功效；主治脾胃虚热、反胃呕吐、消渴、泄泻等。</p></section><section><section class="empty_paragraph"><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/low542/front1_0_121007_FrQcwywIcF6_-Lz-rGBS0ILSkkwe.1639629599_12_39_59.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuZnFsb29rLmNvbS9fMjAxODExMDUyMjMyMzRfNWJlMDU0ODI0NmU1NS5wbmc=/dissolve/80/gravity/South/dx/10/dy/65/text/QOiLseiLsQ==/fontsize/400/dissolve/80/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="728" height="485" data-qf-origin="low542/front1_0_121007_FrQcwywIcF6_-Lz-rGBS0ILSkkwe.1639629599_12_39_59.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuZnFsb29rLmNvbS9fMjAxODExMDUyMjMyMzRfNWJlMDU0ODI0NmU1NS5wbmc=/dissolve/80/gravity/South/dx/10/dy/65/text/QOiLseiLsQ==/fontsize/400/dissolve/80/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p></section></section><section><p> </p></section><section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section><section><p><strong>口疮：麦冬小米粥</strong></p></section></section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section></section></section></section><section><p><br /><strong>方法：</strong>取小米200克，麦冬15克，大枣5枚。小米、大枣淘洗干净与麦冬共同放入砂锅，熬煮成粥。<br /><strong>功效：</strong>健脾益气，养阴清胃。</p></section></section></section></section></section><section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section><section><p><strong>呕吐：半夏小米粥</strong></p></section></section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section></section></section></section><section><p><br /><strong>方法：</strong>取小米150克，法半夏6克，生姜3片。法夏，生姜两味加水800ml，大火煮沸后小火熬煮30分钟，去渣取汁备用。小米淘洗干净，加入上述药汁，再加适量清水，熬煮成粥，温服。<br /><strong>功效：</strong>健脾益胃，降逆止呕。</p></section></section></section></section></section><section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section><section><p><strong>脚气病：百合小米粥</strong></p></section></section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section></section></section></section><section><p><br /><strong>方法：</strong>准备小米100克，百合30克。小米、百合洗净，一同放入砂锅，加适量清水，熬煮成粥即成。<br /><strong>功效：</strong>健脾养阴。</p></section></section></section></section></section><section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section><section><p><strong>失眠：桂圆百合小米粥</strong></p></section></section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section></section></section></section><section><p><br /><strong>方法：</strong>选用小米150克，龙眼肉15克，百合10克，黑芝麻20克，冰糖适量。小米淘洗干净，黑芝麻洗净炒香备用。龙眼肉、百合洗净，与小米一同入锅，加适量水，大火煮沸，小米熬煮至粥半熟时加入炒香的黑芝麻，一同熬煮成粥成，调入冰糖即成。<br /><strong>功效：</strong>补肝肾，养心神。</p></section></section></section></section></section><section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section><section><p><strong>感冒：葱白小米汤</strong></p></section></section><section><section><section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section><section><section><section><section></section></section></section></section><section><section><section><section></section></section></section></section></section></section></section></section><section><p><br /><strong>方法：</strong>准备小米100克，葱白6段，生姜3片。上述食物加适量水，熬煮成粥，取上层粥油，加入葱白、生姜，熬煮片刻即成。<br /><strong>功效：</strong>服后盖被出汗，可益气解表。</p></section></section></section></section></section></section><p><strong>温馨提示：本文经验方仅供参考，</strong></p><p><strong>服食请遵医生指导。</strong></p><p class="">文章来源于云南中医微信公众号</p> <!----></div> 小米是不是还可以养胃经常听说小米粥养胃小米味道怎么样 还没吃过 以前都是拿来喂小鸟的
学到了，收藏！
页:
[1]