五谷杂粮养生这样吃

壹 五谷杂粮的养生秘诀
五谷杂粮是饮食根基.......................12
谷粮食物的营养价值.......................14
谷粮与脾胃的关系..........................18
重新认识粗粮.................................22
怎样做到粗细搭配..........................24
不可不知的升糖指数. . . . . . . . . . . . . . . . . 2 6
谷粮食物的饮食误区......................30
贰 谷粮大家族
大米..............................34
素什锦炒饭.......................35
糯米..............................36
糯米粽子..........................37
小麦..............................38
番茄鸡蛋打卤面................39
小米..............................40
虾皮小米粥.......................41
玉米..............................42
松仁玉米..........................43
荞麦..............................44
三丁荞麦汤面....................45
大麦..............................46
大麦茶.............................47
高粱..............................48
高粱米漏条面....................49
燕麦..............................50
鱼片燕麦粥.......................51
薏米..............................52
薏米百合红枣粥................53
紫米..............................54
紫米花生粥.......................55
芡实..............................56
芡实瘦肉粥.......................57
黄豆..............................58
黄豆炖猪皮.......................59
绿豆..............................60
绿豆粥.............................61
红豆..............................62
蜂蜜红豆冰.......................63
黑豆..............................64
黑豆粥.............................65
豌豆..............................66
豌豆黄.............................67
甘薯..............................68
甘薯粥.............................69
土豆...........................70
土豆烧牛肉.......................71
山药..............................72
蓝莓山药..........................73
芋头..............................74
葱香芋头..........................75
南瓜..............................76
南瓜豆浆..........................77
莲藕..............................78
藕丝拌荷兰豆....................79
栗子..............................80
蜂蜜栗子羹.......................81
花生..............................82
五香花生米......................83
黑芝麻...........................84
黑芝麻汤圆......................85
核桃..............................86
核桃红烧肉.......................87
莲子..............................88
莲子猪肚粥.......................89
松子..............................90
玉米松子饮.......................91
叁 跟着季节吃谷粮
春季..............................94
炸春卷.............................95
荞麦粥.............................96
萝卜丝饼..........................97
夏季..............................98
薏米冬瓜瘦肉汤................99
南瓜绿豆饮.....................100
菠萝炒饭........................101
秋季............................102
重阳糕.........................103
芡实鸭肉汤...................104
八宝饭.......................105
冬季............................106
黑豆核桃粥.....................107
栗子山药粥.....................108
腊八粥...........................109
肆 全家人的健康谷粮
上班族........................112
洋参大枣粥.....................113
五谷杂粮酿豆腐..............115
老人............................116
玉米燕麦粥.....................117
桑葚花生核桃饮..............118
养生杂粮粥...................119
儿童............................120
牛奶水果饭.....................121
消积饼.........................123
青少年........................124
土豆玉米沙拉..................125
薏米山药粥.....................126
鸡蛋什锦炒饭..................127
女性............................128
莲藕桂圆大枣汤..............129
黑豆红糖饮.....................130
玫瑰豆腐羹.....................131
孕妇............................132
安胎红豆鲤鱼粥..............133
土豆山药丝.....................134
补血安胎粥.....................135
产妇............................136
小米大枣粥.....................137
藕汁红糖饮..................138
坚果黑芝麻糊..................139
更年期........................140
柏子仁粥........................141
黑豆小麦粥...................142
桂圆山药粥.....................143
伍 常见病的谷粮调理法
高血压........................146
降压红豆糙米饭 .............. 147
芹菜玉米饼 ....................148
香蕉燕麦糊 .................... 149
高脂血症....................150
南瓜玉米饮 .................... 151
莜面卷 ........................... 152
绿豆冬瓜汤 .................... 153
糖尿病........................154
荞麦猫耳朵 .................... 155
山药魔芋饮 .................... 156
菜面馒头 ....................... 157
动脉硬化....................158
燕麦粳米粥 .................... 159
三色豆浆 ....................... 160
甘薯塔 ........................... 161
慢性胃炎....................162
肉丁卤面 ....................... 163
土豆饼 ........................... 164
茴香炒米粥 .................... 165
癌症............................166
贫血............................170
黑芝麻豆浆 .................... 171
花生小米面饼 ................. 172
莲藕炖排骨 .................... 173
陆 改善体质的谷粮调理法
超重............................176
红豆茯苓羹 .................... 177
苦瓜高粱粥 .................... 178
青豆炒玉米面疙瘩 .......... 179
瘦弱............................180
羊肉鸡蛋面 .................... 181
栗子莲藕粥 .................... 182
肉夹馍 ........................... 183
便秘............................184
五彩素饺 ....................... 185
荞麦素菜卷 ....................186
甘薯牛蒡排毒饮 .............. 187
腹泻............................188
八珍糕 ........................... 189
益脾饼 ........................... 191
感冒............................192
绿豆莲藕汤 .................... 193
薏米冬瓜汤 .................... 194
葱白大米粥 .................... 195
咳嗽............................196
珠玉二宝粥 .................... 197
核桃杏仁粥 ....................198
莲藕水梨饮 .................... 199
酸枣仁粥 ....................... 201
浮小麦大枣粥 ................. 202
莲子百合粥 .................... 203
薏米绿豆粥 .................... 205
绿豆海带芦荟汤 .............. 206
红豆糙米粥 .................... 207