How to make millet porridge that is nutritious
As a traditional health food, millet porridge has become a hot topic again in recent years due to the trend of healthy eating. Based on the hot topics of healthy eating discussion on the Internet in the past 10 days, we have compiled a practical guide for scientifically cooking millet porridge to help you maximize the retention of nutrients.
1. Analysis of the nutritional value of millet
| Nutritional information | Content per 100g | health benefits |
|---|---|---|
| protein | 9.2g | maintain muscle tissue |
| dietary fiber | 1.6g | Promote intestinal peristalsis |
| Vitamin B1 | 0.3mg | Improve nervous system |
| iron element | 5.1mg | Prevent iron deficiency anemia |
2. Porridge cooking techniques that are hotly discussed on the Internet
1.gold soaking method: Douyin health blogger @HealthKitchen’s actual measurement shows that soaking in cold water for 30 minutes can increase the porridge rate by 40% and reduce nutrient loss.
2.Secrets of water and fire control: In the discussion on the Weibo topic #Healthy Congee Road, 82% of users agreed that the method of "boiling over high heat and then simmering over low heat" is the most beneficial to nutrient release.
3.Food pairing trends: Xiaohongshu’s data in the past 7 days shows that the following combinations are the most popular:
| Pair with ingredients | heat index | Nutritional bonus |
|---|---|---|
| Yam + wolfberry | ⭐️⭐️⭐️⭐️⭐️ | Enhance immunity |
| pumpkin + lily | ⭐️⭐️⭐️⭐️ | Nourishes the lungs and nourishes the skin |
| Red dates + longan | ⭐️⭐️⭐️⭐️ | Nourishing Qi and Nourishing Blood |
3. Cooking process recommended by nutritionists
1.rice selection stage: Choose new rice with plump grains and golden color. Be wary of the risk of aflatoxin in old rice.
2.preprocessing stage: It is recommended to use the method of "one rinse, two soaks and three scrubs", that is: rinse the floating dust → soak for 30 minutes → rub gently.
3.cooking stage:
| steps | time | Key points |
|---|---|---|
| Pot under cold water | 0-5 minutes | The best rice to water ratio is 1:8 |
| boil over fire | 5-8 minutes | Keep lid open to prevent spillage |
| simmer | 25-30 minutes | Stir clockwise 3 times |
4. Solve common misunderstandings
1.Controversy over adding alkali: Analysis of Zhihu hot posts shows that although adding alkali can shorten the cooking time, it will destroy the B vitamins and the gain is not worth the loss.
2.Storage points: The UP main experiment in the living area of Station B has confirmed that after opening, millet should be sealed and refrigerated, and vitamin loss will reach 37% after 30 days of storage at room temperature.
3.Contraindications: Recently, the WeChat health official account reminded that people with excessive stomach acid should avoid eating on an empty stomach, and patients with diabetes should control their single intake within 150g.
5. Recommendations for innovative eating methods
1.Fermented millet porridge: Adding fermented rice wine to ferment for 12 hours, the probiotic content increases 15 times, making it a new internet celebrity food on Douyin.
2.Iced Millet Dew: A new way to eat in summer, paired with diced mango and coconut milk. The collection of Xiaohongshu increased by 2000+ every week.
3.Microwave oven quick fix: The preferred solution for office workers, high heat for 8 minutes + simmering for 5 minutes. The taste satisfaction measured by Weibo is 89%.
By mastering these scientific methods, you can easily cook golden, sticky and nutritious millet porridge. It is recommended to choose the appropriate combination according to your personal physique to bring new healthy vitality to traditional ingredients.
check the details
check the details
en
