{"id":7093,"date":"2024-12-04T00:00:09","date_gmt":"2024-12-04T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7093"},"modified":"2024-12-04T16:03:25","modified_gmt":"2024-12-04T16:03:25","slug":"5-whole-grains-to-keep-your-family-healthy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/5-whole-grains-to-keep-your-family-healthy\/","title":{"rendered":"5 grains entiers pour garder votre famille en bonne sant\u00e9"},"content":{"rendered":"

La prochaine fois que vous irez faire du shopping, aidez votre famille \u00e0 rester en bonne sant\u00e9 en choisissant des grains entiers plut\u00f4t que des grains raffin\u00e9s. Les grains entiers (comme le sarrasin, le riz brun, l\u2019hominie et la farine d\u2019avoine) sont nutritifs parce qu\u2019ils contiennent la couche externe de son riche en fibres, le germe riche en nutriments et l\u2019endosperme f\u00e9culent. Les c\u00e9r\u00e9ales raffin\u00e9es (comme le pain blanc, les p\u00e2tes blanches et le riz blanc) ne contiennent principalement que l\u2019endosperme.<\/p>

In the past, whole grains were thought to provide mostly fiber to promote digestive and heart health, but newer research has revealed that they provide additional vitamins and minerals, plus high levels of antioxidants and other healthy plant-based nutrients. No matter which whole grain you prefer, make sure the ingredient list includes whole grains or that the label reads “100-percent whole grain.”<\/p>

Amarante<\/h4>
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L\u2019amarante sans gluten est consid\u00e9r\u00e9e comme une prot\u00e9ine compl\u00e8te car elle contient tous les acides amin\u00e9s essentiels dans les proportions dont les humains ont besoin, y compris la lysine dont les autres c\u00e9r\u00e9ales ont tendance \u00e0 manquer. De plus, c\u2019est une bonne source de min\u00e9raux tels que le fer et le s\u00e9l\u00e9nium. En Am\u00e9rique du Sud, l\u2019amarante est \u00e9clat\u00e9e comme du pop-corn miniature. La plupart des enfants adorent les p\u00e2tes et l\u2019amarante peut \u00eatre utilis\u00e9e comme substitut au couscous ou \u00e0 l\u2019orzo. Utilisez de la farine d\u2019amarante pour faire des produits de boulangerie savoureux tels que du pain aux courgettes, des g\u00e2teaux aux carottes ou des muffins et des cr\u00eapes aux noix de banane.<\/p>

Orge<\/h4>
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L\u2019orge est une centrale \u00e0 fibres. L\u2019orge d\u00e9cortiqu\u00e9e a plus de son riche en fibres que l\u2019orge perl\u00e9e, mais les deux contiennent des fibres solubles dans le b\u00eata-glucane qui ralentissent l\u2019absorption du glucose et aident \u00e0 maintenir les niveaux de sucre dans le sang stables, fournissant ainsi une \u00e9nergie soutenue tout au long de la journ\u00e9e. L\u2019orge contient \u00e9galement du s\u00e9l\u00e9nium, un puissant antioxydant. L\u2019orge est excellente ajout\u00e9e aux soupes ou utilis\u00e9e pour faire un pilaf. Il peut m\u00eame \u00eatre transform\u00e9 en c\u00e9r\u00e9ales chaudes pour le petit-d\u00e9jeuner. La cuisson de l\u2019orge d\u00e9cortiqu\u00e9e prendra plus de temps que l\u2019orge perl\u00e9e, environ 50 \u00e0 60 minutes.<\/p>

Avoine<\/h4>
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L\u2019avoine contient \u00e9galement des fibres de b\u00eata-glucane qui peuvent r\u00e9duire le cholest\u00e9rol et aider \u00e0 soutenir le syst\u00e8me immunitaire. L\u2019avoine se vante de compos\u00e9s polyph\u00e9noliques qui ont des propri\u00e9t\u00e9s antioxydantes dans les \u00e9tudes de laboratoire. Outre la farine d\u2019avoine pr\u00e9f\u00e9r\u00e9e pour le petit-d\u00e9jeuner, l\u2019avoine peut \u00eatre ajout\u00e9e comme liant au pain de viande et aux hamburgers. L\u2019avoine fonctionne \u00e9galement bien dans les produits de boulangerie, y compris les biscuits \u00e0 l\u2019avoine, comme garniture croquante aux chips et aux crumbles, et m\u00eame dans les casseroles.<\/p>

Quinoa<\/h4>
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Comme l\u2019amarante, le quinoa contient les neuf acides amin\u00e9s essentiels dans les portions appropri\u00e9es et est sans gluten. De plus, le quinoa est une excellente source de magn\u00e9sium et une bonne source de fer et de folate. Et, le quinoa est facile \u00e0 faire. Bien que ce ne soit pas n\u00e9cessaire, griller le quinoa avant de le faire bouillir dans un liquide am\u00e9liore la saveur, tout comme le cuire dans un bouillon de l\u00e9gumes. Le quinoa peut \u00e9galement \u00eatre pr\u00e9par\u00e9 dans un cuiseur \u00e0 riz. Avant la cuisson, utilisez une passoire \u00e0 mailles fines pour rincer le quinoa afin d\u2019\u00e9liminer les compos\u00e9s appel\u00e9s saponines qui peuvent donner au quinoa un go\u00fbt amer. Le quinoa est amusant pour les enfants car il appara\u00eet dans la bouche lorsqu\u2019il est m\u00e2ch\u00e9 et se d\u00e9cline en plusieurs couleurs: beige, rouge, noir et m\u00eame violet. M\u00e9langez le quinoa avec des haricots ou des noix pour un plat d\u2019accompagnement savoureux, ou ajoutez-le aux salades et aux saut\u00e9s.<\/p>

Teff<\/h4>
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Le teff sans gluten est un grain qui est une bonne source de prot\u00e9ines. Le teff est particuli\u00e8rement riche en thiamine (une vitamine B) et constitue \u00e9galement une bonne source de fibres, de fer et de magn\u00e9sium. Les grains de teff sont minuscules et ont une l\u00e9g\u00e8re saveur de noisette. C\u2019est un grain indispensable en \u00c9thiopie o\u00f9 il est utilis\u00e9 pour faire le pain plat traditionnel, l\u2019injera, et maintenant il est cultiv\u00e9 dans plusieurs r\u00e9gions des \u00c9tats-Unis. Faites cuire le grain dans une c\u00e9r\u00e9ale chaude cr\u00e9meuse ou une savoureuse polenta. Vous pouvez \u00e9galement m\u00e9langer le teff avec des l\u00e9gumes pour un plat d\u2019accompagnement.<\/p> ","protected":false},"excerpt":{"rendered":"

La prochaine fois que vous irez faire du shopping, aidez votre famille \u00e0 rester en bonne sant\u00e9 en choisissant des 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