五谷雜糧養(yǎng)生這樣吃

壹 五谷雜糧的養(yǎng)生秘訣
五谷雜糧是飲食根基.......................12
谷糧食物的營養(yǎng)價值.......................14
谷糧與脾胃的關系..........................18
重新認識粗糧.................................22
怎樣做到粗細搭配..........................24
不可不知的升糖指數(shù). . . . . . . . . . . . . . . . . 2 6
谷糧食物的飲食誤區(qū)......................30
貳 谷糧大家族
大米..............................34
素什錦炒飯.......................35
糯米..............................36
糯米粽子..........................37
小麥..............................38
番茄雞蛋打鹵面................39
小米..............................40
蝦皮小米粥.......................41
玉米..............................42
松仁玉米..........................43
蕎麥..............................44
三丁蕎麥湯面....................45
大麥..............................46
大麥茶.............................47
高粱..............................48
高粱米漏條面....................49
燕麥..............................50
魚片燕麥粥.......................51
薏米..............................52
薏米百合紅棗粥................53
紫米..............................54
紫米花生粥.......................55
芡實..............................56
芡實瘦肉粥.......................57
黃豆..............................58
黃豆燉豬皮.......................59
綠豆..............................60
綠豆粥.............................61
紅豆..............................62
蜂蜜紅豆冰.......................63
黑豆..............................64
黑豆粥.............................65
豌豆..............................66
豌豆黃.............................67
甘薯..............................68
甘薯粥.............................69
土豆...........................70
土豆燒牛肉.......................71
山藥..............................72
藍莓山藥..........................73
芋頭..............................74
蔥香芋頭..........................75
南瓜..............................76
南瓜豆?jié){..........................77
蓮藕..............................78
藕絲拌荷蘭豆....................79
栗子..............................80
蜂蜜栗子羹.......................81
花生..............................82
五香花生米......................83
黑芝麻...........................84
黑芝麻湯圓......................85
核桃..............................86
核桃紅燒肉.......................87
蓮子..............................88
蓮子豬肚粥.......................89
松子..............................90
玉米松子飲.......................91
叁 跟著季節(jié)吃谷糧
春季..............................94
炸春卷.............................95
蕎麥粥.............................96
蘿卜絲餅..........................97
夏季..............................98
薏米冬瓜瘦肉湯................99
南瓜綠豆飲.....................100
菠蘿炒飯........................101
秋季............................102
重陽糕.........................103
芡實鴨肉湯...................104
八寶飯.......................105
冬季............................106
黑豆核桃粥.....................107
栗子山藥粥.....................108
臘八粥...........................109
肆 全家人的健康谷糧
上班族........................112
洋參大棗粥.....................113
五谷雜糧釀豆腐..............115
老人............................116
玉米燕麥粥.....................117
桑葚花生核桃飲..............118
養(yǎng)生雜糧粥...................119
兒童............................120
牛奶水果飯.....................121
消積餅.........................123
青少年........................124
土豆玉米沙拉..................125
薏米山藥粥.....................126
雞蛋什錦炒飯..................127
女性............................128
蓮藕桂圓大棗湯..............129
黑豆紅糖飲.....................130
玫瑰豆腐羹.....................131
孕婦............................132
安胎紅豆鯉魚粥..............133
土豆山藥絲.....................134
補血安胎粥.....................135
產婦............................136
小米大棗粥.....................137
藕汁紅糖飲..................138
堅果黑芝麻糊..................139
更年期........................140
柏子仁粥........................141
黑豆小麥粥...................142
桂圓山藥粥.....................143
伍 常見病的谷糧調理法
高血壓........................146
降壓紅豆糙米飯 .............. 147
芹菜玉米餅 ....................148
香蕉燕麥糊 .................... 149
高脂血癥....................150
南瓜玉米飲 .................... 151
莜面卷 ........................... 152
綠豆冬瓜湯 .................... 153
糖尿病........................154
蕎麥貓耳朵 .................... 155
山藥魔芋飲 .................... 156
菜面饅頭 ....................... 157
動脈硬化....................158
燕麥粳米粥 .................... 159
三色豆?jié){ ....................... 160
甘薯塔 ........................... 161
慢性胃炎....................162
肉丁鹵面 ....................... 163
土豆餅 ........................... 164
茴香炒米粥 .................... 165
癌癥............................166
貧血............................170
黑芝麻豆?jié){ .................... 171
花生小米面餅 ................. 172
蓮藕燉排骨 .................... 173
陸 改善體質的谷糧調理法
超重............................176
紅豆茯苓羹 .................... 177
苦瓜高粱粥 .................... 178
青豆炒玉米面疙瘩 .......... 179
瘦弱............................180
羊肉雞蛋面 .................... 181
栗子蓮藕粥 .................... 182
肉夾饃 ........................... 183
便秘............................184
五彩素餃 ....................... 185
蕎麥素菜卷 ....................186
甘薯牛蒡排毒飲 .............. 187
腹瀉............................188
八珍糕 ........................... 189
益脾餅 ........................... 191
感冒............................192
綠豆蓮藕湯 .................... 193
薏米冬瓜湯 .................... 194
蔥白大米粥 .................... 195
咳嗽............................196
珠玉二寶粥 .................... 197
核桃杏仁粥 ....................198
蓮藕水梨飲 .................... 199
酸棗仁粥 ....................... 201
浮小麥大棗粥 ................. 202
蓮子百合粥 .................... 203
薏米綠豆粥 .................... 205
綠豆海帶蘆薈湯 .............. 206
紅豆糙米粥 .................... 207