| How to Eat Whole Grains for Health Posted: 18 Apr 2018 01:00 AM PDT Whole grains are grains that haven't had their bran or germ removed. They are rich in nutrients, fiber, complex carbohydrates, magnesium, selenium, and potassium. Making daily decisions to choose whole grains over refined grains can have a profound effect on certain medical health conditions and lower your risk of type 2 diabetes and heart disease.[1] EditAdding Whole Grains to Your Diet - Buy whole grain bread and avoid refined grain varieties. Read bread labels carefully. You can't tell if it's whole grain just by looking at the bread and you can't assume all white breads are refined. Some brands of refined bread add brown coloring so their products look more like whole grain. White breads can be made with whole grains, as well. Your best bet is to check the label!
- Check the front of the package for a specific number of whole grain grams or the words "100% whole wheat." Make sure the first ingredient includes the word "whole." For example, "whole wheat flour" or "whole oats."[2]
- Try adding 2 pieces of whole grain toast to 1 of your daily meals.
- Make sandwiches with whole grain breads.
- Eat whole grain oatmeal or bran flakes for breakfast. Choose a cereal that contains at least 5 grams of fiber per serving. If you like cold cereal with milk for breakfast, try cutting out your favorite sugary cereal and replacing it with bran flakes or shredded wheat. If you prefer a warm breakfast, heat up a filling bowl of oatmeal or bran.[3]
- Eat whole grain rolled oats to reap the most health benefits.
- Avoid eating Cream of Wheat, which doesn't offer the same health benefits.[4]
- Replace white flour tortillas with whole wheat versions. Make sure to read the packaging first! Make sure the whole wheat tortillas are high in fiber and whole grains before making the switch. While corn tortillas aren't necessarily bad for you, consider replacing those with whole grain tortillas, as well.[5]
- Eat whole grain or whole wheat pasta instead of regular pasta. Whole wheat pasta is very similar to regular pasta and it's cooked the exact same way. Some people even prefer whole grain pasta because it has a little more texture than regular pasta.[6]
- You can find whole grain and whole wheat pasta right next to the regular pasta at the grocery store.
- Replace white rice with brown rice, barley, quinoa, or lentils. Studies have shown that both men and women can reduce the risk of diabetes by at least 11% by replacing white rice with a whole grain 2 to 3 times per week.[7] Omit the white rice and try adding barley, wild rice, or lentils to your favorite soups and casseroles.
- Use rolled oats or crushed bran flakes instead of dry bread crumbs. Whenever you're making a dish that calls for bread crumbs, don't use the store-bought packaged brands. You can substitute with rolled oats or crushed bran flakes and get similar results.[8]
- When replacing bread crumbs in recipes, substitute rolled oats or bran 1:1.
- Snack on homemade popcorn. Popcorn is a delicious and healthy whole grain that makes a great snack. You can pop it at home using a popcorn popper or your microwave. You can eat it plain or lightly season it with your favorite herbs or spices. However, don't add extra fat and calories by topping your popcorn with oil or butter.
- For example, sprinkle lime juice over your popcorn for a citrus flavor. Alternatively, you could sprinkle a little bit of chili powder onto the popcorn for a spicy option.
- To make popcorn in your microwave, add of popcorn kernels to a lunch-sized brown paper bag. Microwave the kernels for 1.5-2.5 minutes, stopping when there is a 1 second gap between pops. Remove the popcorn from the microwave and pour it into a bowl.[9]
EditManaging Health Issues - Eat 2 servings of whole grains daily to reduce risk of type 2 diabetes. The fiber and nutrients present in whole grains may improve insulin sensitivity and glucose metabolism. Whole grains may also slow down the absorption of food, which can prevent spikes in blood sugar. Replace 2 refined grains for 2 servings of whole grains each day.[10]
- One serving of whole grains is equal to ½ cup (60 g) of cooked hot cereal, 1 slice of 100% whole grain bread, or ½ cup (60 g) of cooked whole grain pasta or brown rice.
- Getting 2 servings per day is easier than you think! For example, have a bowl of oatmeal in the morning and a sandwich made with whole grain bread at lunch.
- Reduce the risk of colon cancer by adding whole grains to your diet. Fiber-rich whole grains are a great way to increase your intake of both insoluble and soluble fiber.[11] Pay attention to both types of fiber when reading labels, since they serve different purposes. You want to increase both types of fiber.
- Whole grains that contain insoluble fiber are whole wheat, bran, seeds, barley, brown rice, bulgur, and couscous.
- Whole grains that are soluble forms of fiber include oatmeal, flax seeds and oat flakes.
- Eat 2-3 servings of whole grains per day to reduce the risk of heart disease. Elevated levels of cholesterol and triglycerides can lead to cardiovascular disease. Whole grains can lower cholesterol and triglycerides, which can lead to better heart health. Try to eat a minimum of 2 servings of whole grains each day.[12]
- Eat bran flakes, shredded wheat or oats for breakfast.
- Substitute whole grain breads for refined grain breads in both toast and cereals.
- Reduce the risk of diverticular disease by increasing fiber intake. Whole grains are rich in insoluble and soluble fiber. Try to increase your overall dietary fiber intake to 25 to 30 grams per day. You want this fiber to come from food, not supplements.[13]
- Diverticular disease starts when weak pockets are created in your intestines. They can become easily inflamed and burst, leading to diverticulitis.
- Soluble and insoluble fiber help to make your stool soft and bulky while also decreasing pressure in your intestines.[14]
- Manage your weight by avoiding refined sugars and grains. Cookies, cakes, and most packaged foods are filled with refined sugars and refined grains. These can cause weight gain and other significant health problems over time. Cutting them out of your diet can lead to weight loss as well as reduction in the risk of disease.[15]
- Whole grains help you feel fuller for longer, which can also help with weight management.
- It is a good idea to rinse whole grains such as oats, quinoa, and bulgur to remove any chemicals or germs created in packaging the grains. Use a strainer with a very fine mesh to ensure you do not lose the grains.
- In order to shorten the cooking time of some whole grains such as oats and quinoa, you can soak them overnight. They will heat and cook quickly on the stove top.
- Whole grains can be cooked in a rice or pressure cooker as well as on a stove top.
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Use the Alexa App Posted: 17 Apr 2018 05:00 PM PDT This wikiHow teaches you how to use the Alexa app on your iPhone or Android phone. You may have already used the Alexa App to set up your Echo or customize its settings, but the Alexa app can be used to make Alexa calls and messages, control music playback, as well as see more detail for the questions you ask Alexa. - Open the Alexa app. It's the app that resembles a blue speech bubble with a white outline.
- If you haven't done so already, you can download the Alexa app on your Android phone from the Google Play Store or on your iPhone from the App Store, then log in with the email address and password for your Amazon account.
- Review recent questions. When you open the app, you are taken to the home screen where you can see a "card" for the most recent questions you have asked Alexa. If there is more info on your question, you can see it here or click a link on the card to see more. The extra information displayed on cards will vary depending on the question:
- "Alexa, what's the weather?" This card will have more detailed weather info, including a five-day forecast.
- "Alexa, Wikipedia otters." This card will give you link to the Wikipedia page on otters.
- "Alexa, how did the Rockets do?" This card displays a breakdown of the points by quarter and details of when the next game is scheduled.
- Tap to browse additional settings. It's the three-lined icon in the top-left corner of the screen. This will open the main menu for the Alexa app on the left-side of the screen. This offers a few options to view additional settings:
- Tap "Lists" to check-off tasks from your To-do list or take a look at your grocery list when you go to the store.
- Tap "Reminders & Alarms" to add in new reminders, look at active alarms and manage their volume and sounds, and see a countdown from your active timers which you can pause from this screen if you wish.
- Tap "Routines" to combine different Alexa functions into a single voice command. (For instance, turn on your Alexa-enabled lights and hear a traffic report when you say, "Alexa, good morning.")
- Tap "Skills" to browse or search through the Skill Store or manage your Skills by tapping "Your Skills" in the upper right corner.
- Tap the Messaging icon to send and receive Alexa messages. It looks like a speech bubble on the bottom of the screen. After importing contacts, you can send text or voice messages and make calls to other Alexa users that they will receive either on their phone or directly from their Alexa device.
- To start a new conversation or call, tap the Contacts icon. It looks like a person in the upper right corner.
- Tap the music icon to control audio playback. This icon looks like 3 vertical bars (like an equalizer) at the bottom of the screen.
- When music is playing, you can view album art, the title of the song, album, and artist, as well as controls to play/pause, skip, shuffle, and repeat. Tap "Queue" to scroll through and select a different song from the current album.
- For podcasts, you can view info on the podcast and play/pause. Tap "Queue" at the top of the screen to scroll through and select an earlier episode of the podcast.
- For an Audible book, you can view info on the book, play/pause, go back or forward 30 seconds and seek through the current chapter.
- When Alexa is reading a Kindle book, you have the same controls as with an Audible book except you cannot seek to a different point in the chapter.
- Tap "History" in the top-right corner to view a list of all the music, podcasts, and audiobooks you have played. This comes in handy if you were listening to shuffled songs and want to find the name of a song that was played or play it again.
- Tap the Alexa icon to ask Alexa a question. Currently, this only works on the latest version of the Android app but iPhone support is being added soon. The Alexa icon looks like a speech bubble with a blue icon and is in the middle of the bottom of the screen. While timers, alarms, and volume cannot be set when using Alexa from the Alexa app, most other questions work fine. Just tap the Alexa icon instead of saying the "Alexa" trigger word.
|
| How to Store Wine Glasses Posted: 17 Apr 2018 09:00 AM PDT Because of their fine material and delicate design, wine glasses need a little more care than normal dishes when it comes to storage. Whether you decide to store your wine glasses in a cupboard or a rack, your main goal should be to keep them free from dust and residue while minimizing breakage. EditStoring in a Cupboard - Place them upright to protect from weakening the rim. The rim is the most fragile part of the glass, so it's important to put as little weight as possible on the delicate crystal. Carefully set the flat bottom of the glass onto the cabinet or cupboard shelf, making sure not to bump any other glasses.[1]
- This also prevents any moisture from being trapped inside, such as leftover water from washing.[2]
- Leave of space between each glass to prevent chips. It's important to make sure to give the glasses enough space so they're not touching or bumping into each other. This can lead to chipping and cracking, especially if they've been stored bowl-down. When you place them in the cabinet, make sure to set them down about from the other glasses.
- Fasten your cabinet to the wall if you live in an earthquake-prone area. Generally, a cabinet is your best option for storing your stemware long-term. If it isn't already, make sure that the cabinet is fastened or bolted to the wall and ensure that it has doors with latches so the glasses don't come tumbling out.[3]
- If you purchase glasses in bulk, keep them in the boxes until you have enough space in the cabinets to store them.
- Lay down some grip-textured liner or mats on the cabinet shelves. The extra grip will help the glasses can stay upright more easily against shaking or rattling. Purchase a roll of no-slip shelf liner or several individual textured silicone mats, which you can find online or in home improvement stores. Lay them down in the cabinets based on the packaging instructions, making sure not to crease or bunch up the liner or mat material.[4]
- No-slip shelf liner often has an adhesive side to place against the shelf and hold it in place.
- Mats may be textured on both sides, which allows them to grip both the cabinet and the bases of the wine glasses.
- Add a slide-out rack that holds the glasses upright and in place. This option works great as an extra precaution against earthquakes. Make sure to choose and measure a space inside your cabinet for the drawer-style sliding rack, then purchase it from a home improvement store according to your specifications. Choose a material that matches your existing cabinet so it blends nicely.[5]
EditUsing a Rack - Use a shelf-style rack for displaying your glasses upright. Make sure the shelf is thick and steady enough to hold your glasses. If you do choose a shelf-style rack, you'll only need some screws and a drill to install it into the wall. Make sure to use drywall anchors if your rack is heavy and you can't find a stud in the wall.
- Wood is the best option for this rack, since a thick metal shelf may be too heavy and difficult to install.
- If your shelf comes with its own hardware, use that for installation.
- Install an under-the-counter rack to save space. Under-the-counter racks let you store the glasses upside down without any pressure on the rims. This prevents dust, dirt, or bugs from collecting inside the bowls and tainting the wine. Purchase an under-the-counter rack online or from a home improvement store.[6]
- You can quickly attach under-the-cabinet racks with a drill and screws, drilling up into the cabinet to keep the rack secure.[7]
- However, since the glasses will be displayed in the open, they may collect a fair bit of dust on the outside of the bowl, stem, and base. If this is the case, give them a good rinse before you use them!
- Wood or metal are the best material options for an under-the-cabinet rack.
- Choose a free-standing rack for easy installation. Place this type of rack on a sturdy, flat surface, such as a kitchen counter. Make sure it's made of sturdy, quality materials, such as wood or metal. Keep in mind that the free-standing style is a great option for a low-key household of adults, but it may not be the perfect choice for a house with kids![8]
- If the rack tends to rock or shake at all, do not put your wine glasses in it! Find a new rack or repair the existing one so you don't risk breaking your stemware.
- If you live in an earthquake-prone area, make sure to bolt or fasten your rack to a wall.
EditKeeping Your Glasses in Good Condition - Rotate out your glasses if you have a fairly large collection. It's easy to always reach for the same glasses in the cabinet or rack, but if you have over 6-8 glasses, it's a good idea to switch them out to prevent excess wear. When you wash your glass, put it in the back and then draw from the front the next time you open up a bottle.[9]
- Regular use also helps keep dust and dirt from collecting in the glass bowls.
- Clean off the glasses before and after using them. No matter how you store them, your wine glasses will always collect dust between uses. For a small amount of dust, give the glass a quick rinse with hot water. Use a soft-bristled stemware brush to gently remove any dirt or grime, then rinse and use a clean microfiber cloth to dry it thoroughly.[10]
- Make sure your water doesn't contain high levels of chlorine, which could potentially taint the wine's flavor. You can purchase a kit, tablet, or solution online to test the chlorine levels in your tap water.[11]
- Use the dishwasher as a last resort for cleaning sturdy wine glasses. Make sure to use a delicate wash cycle, skip the heated drying cycle, and space them far apart so they won't clink. However, because dishwashers tend to leave a little residue behind, you'll get the best long-term results from hand-washing.[12]
- Only use this option for wine glasses with thick stems and bases. Delicate crystal goblets can crack easily in the dishwasher.
- Wash out glasses right away after using them. Red wine tends to stain crystal, so it's important to at least rinse out the bowl fairly quickly. Use warm, soapy water and a soft, clean sponge to carefully remove any marks or residue. These can include any wine left inside the bowl, lipstick marks around the rim, or fingerprints on the outside of the bowl.[13]
- If you won't be able to wash the glasses out right away, at least fill the bowl with water so the wine doesn't evaporate and leave a stain.
- Dry the glasses immediately with a clean microfiber towel. This will help prevent any water spots from forming. A soft, clean cloth also protects the glasses from being scratched or contaminated. Gently rub the microfiber towel over the glass in circles, soaking up the water without applying too much pressure.[14]
- You could also store your wine glasses in the boxes they came from when you're not using them. However, the crystal can sometimes absorb the musty smell of the boxes and interfere with the taste of the wine.[15]
- If you store your glasses in a rack, be aware that you do run a risk of breakage with a longer way to fall.
- If you have kids or pets, you should also keep the rack somewhere secure and out of reach.
- Never place extremely delicate crystal glasses in the dishwasher, since they can break easily.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
Nenhum comentário:
Postar um comentário