How to choose nutritious and healthy staple food ingredients for three meals of rice, millet, corn and flour?

In the dietary structure of Chinese residents, because cereal is the main source of energy, it is called staple food, occupies an important position in the dietary structure, is an indispensable food in daily diet, such as rice, millet, corn, flour, sorghum, buckwheat, etc., and is the main source of human heat. Although the sugar content of grain is high, it also contains many ingredients that are beneficial to controlling blood sugar, such as cellulose. In addition, grains also contain more selenium, which is beneficial to health.

Corn: an ideal ingredient on the table

Corn with high vitamin content is rich in nutrition and contains a lot of vitamin C (16 mg/100g); Corn germ and pollen also contain a lot of vitamin E, which can promote cell division and enhance human metabolism.

The calcium content is close to dairy products. Scientific experiments have confirmed that every 100g of corn can provide nearly 300mg of calcium, which is almost the same as that contained in dairy products, and rich calcium can lower blood pressure.

Zeaxanthin helps to prevent age-related macular diseases. According to the research of Harvard Medical School and other research centers 65438-0994, taking a higher amount of zeaxanthin can reduce the probability of age-related macular degeneration.

Carotene contained in corn contains carotene and nicotinic acid, which can be converted into vitamin A after being absorbed by human body. Corn also contains nicotinic acid, which plays an important role in the metabolism of protein, fat and sugar, and can maintain the normal functions of nervous system, digestive system and skin.

Linoleic acid in corn oil contains linoleic acid and glutathione, which can prevent cholesterol from depositing on the cardiovascular wall, thus reducing the occurrence of arteriosclerosis and playing a positive role in preventing hypertension and coronary heart disease.

Millet: rich in dietary fiber.

The glycemic index of millet is 7 1. It is rich in vitamin B1(0.33mg/100g), calcium (4 1 mg/100g) and phosphorus (229mg/100g).

Millet with high vitamin content has the function of preventing indigestion because it is rich in vitamins B 1 and B 12. It also contains a lot of vitamin E, which is 4.8 times that of rice. Vitamin E can protect cell membrane from oxidative damage and remove metabolic "garbage" such as oxygen free radicals in the body.

Millet rich in zinc, iron and phosphorus is rich in zinc, which can promote appetite, enhance immunity and promote growth and development, especially suitable for children. Millet has high iron content, which can prevent iron deficiency anemia; Phosphorus is also very rich, 2.3 times that of rice.

Rich in dietary fiber and carbohydrates, millet is rich in dietary fiber, which is four times that of rice. Rich dietary fiber can promote excretion; The carbohydrate of millet can maintain the normal function of brain cells, and mental workers can eat more millet food as their staple food.

Buckwheat: Food and medicine are of the same origin, with good nutrition.

Buckwheat is rich in starch, protein, amino acids, vitamin P (rutin), vitamin B 1, B2, magnesium and total flavonoids. Moreover, buckwheat contains essential amino acids. Many families will have some staple foods made of buckwheat on the table.

Experts believe that eating buckwheat food often is good for health. The components in buckwheat contain high calories, but they will not lead to obesity. Because buckwheat is rich in vitamin P, it has a protective effect on the vascular system. It can enhance the elasticity, toughness and compactness of blood vessel wall. Buckwheat contains flavonoids, which can promote cell proliferation, prevent blood cell agglutination, reduce blood lipid, dilate coronary artery and enhance coronary blood flow.

Buckwheat food is also an ideal energy substance for lowering blood sugar, accelerating sugar metabolism and promoting the synthesis of fat and protein.

(Qingwen)