Whole grains should penetrate into your daily diet
With the improvement of living standards, the daily diet has become more refined, and the proportion of large fish and meat in the diet structure has become larger and larger, and the consequential consequences have been an increase in the number of hyperlipidemia, hypertension, and hyperglycemia.
”The abnormalities of metabolic diseases such as blood sugar and blood lipids make modern people start to miss the days of eating coarse grains.
Coarse grains are rich in nutritional value, and coarse grains can remove excess substances in the body, and have the effects of weight loss, lipid reduction, sugar reduction, and laxative.
“Xue Changyong, chief physician of the Nutrition Department of the 301 Hospital of the Chinese People’s Liberation Army, suggests that in order to realize the value of coarse grains, it is best to eat them every day, and to eat them with fine grains.
The so-called coarse grains from “coarse mouthfuls” to “fragrant cilantro” are relative to fine grains such as polished rice and white noodles. From the perspective of processing, they have not undergone deep processing and fine processing, and their nutrients have been preserved intact.
“Xue Changyong, chief physician of the Nutrition Department of the 301 Hospital of the Chinese People’s Liberation Army, said that coarse grains mainly include three categories, cereals, mixed beans, tubers, such as corn, millet, barley, oats, buckwheat, etc.Common coarse grains.
Xue Changyong introduced that the main starch, protein, trace and vitamin content in fine grain is relatively high.
Because the finer the grain is processed, the loss of vitamins, inorganic salts and trace elements during the processing can be.
”Due to the simple processing, coarse grains have a rougher taste, but many fine grains have no nutrients in the coarse grains.”
If the carbohydrate content is lower than that of fine grains, the fiber content is expected, and it also contains B vitamins and various trace elements.
“High-concentration fiber content coarse grains not only have artificial essential amino acids and high-quality proteins, but also contain calcium, phosphorus and other minerals and vitamins. Compared with polished rice and white flour, coarse grains have lower content than fine grains, and high fiber content. After eating,It is more prone to fullness and reduces repeated intake.
It is understood that the content of precipitated fiber in coarse grains is much higher than that in fine grains, and the additive fiber content is only 0 per 100g of rice.
7g, and in 100g of corn, sorghum, and oatmeal, the fiber content was 8 respectively.
0 grams, 4.
3 grams, 4.
Xue Changyong pointed out that precipitated fiber is a residue of plant food that cannot be digested and absorbed by the human transplantation tract, and its role cannot be ignored.
”Dietary fiber helps to ensure the normal operation of the digestive system. At the same time, it works in conjunction with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; increase the residence time of food in the stomach, and reduce the rate of glucose absorption after meals.Risk of hypertension, diabetes, hypertension and cardiovascular and cerebrovascular diseases.
“In addition to the expected fiber, coarse grains are also rich in vitamins and minerals.
Vitamin Bl is a vitamin vitamin, and its important role is to participate in metabolism as a coenzyme.
In addition, vitamin Bl can also increase appetite, promote digestion, and maintain normal function of the nervous system.
Hypoglycemia Index Glycemic index refers to the ratio of the blood glucose effect of a certain food to the blood glucose effect of standard foods (usually glucose). It refers to the ability of the human body to cause a rise in blood glucose after eating a certain food.This concept makes it easy to choose sugary foods.
Foods with high glycemic index have high plasma and elevated blood glucose after entering the blood; foods with low glycemic index have long residence time in the body, low absorption rate, slow release of glucose, and low blood glucose after glucose enters the blood.The speed is also slow and the blood sugar is relatively low.
”We know that sugary foods have an effect on blood sugar. After the rice flour noodles enter the dialysis, it digests quickly, has a high absorption rate, and releases glucose quickly. Its glycemic index is high. On the contrary, the coarse grains and grains are mature due to production and processing.Relations such as processing volume, the crude fiber content is relatively high, the glycemic index will not be too high.
Xue Changyong specified a set of data to explain the glycemic index between coarse and fine grains: rice porridge 69.
4, rice 83.
2. Noodles (whole wheat flour, fine) 37.
0, noodles (wheat flour, dry, coarse) 46.
0, black rice porridge 42.
3. Corn (sweet, boiled) 55.
0, millet (cooked rice) 71.
0, millet porridge 61.
5. Buckwheat noodles 59.
Xue Changyong suggested that eating normal coarse grains daily for normal people is conducive to improving glucose tolerance.
For diabetic patients, the use of coarse grains with high fiber and low glycemic index combined with fine grains can control blood sugar and weight.
However, food is soft, hard, raw, thick, and the size of the particles has an impact on food glycemic index.
Therefore, the cooking of cereals does not need to undergo continuous high-temperature stewing, nor do they need to be refined. The finer the coarse grains, the longer the processing time, the higher the temperature, and the more water, the more gradually the index cannot be achieved. Coarse and coarse grains account for half of the “even coarse grains have a bad taste, but it is best not to process the coarse grains too finely, otherwise the nutritional value of the coarse grains will be destroyed.
Like corn, corn husks are rich in crude fiber and minerals before processing. Once deep processed, nutrients are reduced.
Xue Changyong suggested that it is best to eat coarse and fine grains together and eat them in moderation. This will not only exert the effect of coarse grains, but also avoid adverse reactions caused by excessive consumption of coarse grains.
”Generally, the proportion of coarse grains is distributed according to the amount of staple food throughout the day. It is recommended that coarse grains eat at least half of the amount of staple food throughout the day. The effect of eating coarse grains can only be achieved if it is reached for a long time.
Xue Changyong believes that adding a handful of millet to rice or cutting a few sweet potatoes into the rice when cooking porridge, and adding two rice on top of black rice when cooking, do not want to cook, and use Wowotou as a staple food, these are time-saving and labor-savingGood way to introduce coarse grains.
Xue Changyong said that not everyone is suitable for eating large amounts of coarse grains, such as people who have fast intestinal peristalsis, ulcerative colitis, chronic diarrhea or intestinal obstruction, gastrectomy, intestinal resection and other digestive problems, they must be careful when eating coarse grains.