What is whole grains?
Whole grains? First appeared in The Analects? Four bodies are not diligent, regardless of grain? In the language of …, but? Whole grains? Why? There is no exact analysis here. In the modern sense? Whole grains? Including cereals, beans, potatoes, nuts, dried fruits and other foods.
1, cereal
Cereals in miscellaneous grains mainly include millet, rice, Euryale ferox, wheat, buckwheat, oats, corn, coix seed, sorghum rice, black rice, purple rice and glutinous rice.
2. beans
Beans in whole grains mainly include soybeans, black beans, red beans (red beans), mung beans, broad beans, peas, cowpeas, sword beans, lentils, kidney beans and bean products (bean skin, tofu and bean sprouts).
Step 3: potatoes
Potatoes in whole grains mainly include sweet potato, yam, potato and taro.
Step 4: nuts
Nuts in whole grains mainly include walnuts, sunflower seeds, pumpkin seeds, watermelon seeds, pistachios, chestnuts and hazelnuts.
5. dried fruit
The dried fruits in whole grains mainly include red dates, peanuts, sesame seeds, almonds, pine nuts, cashews, ginkgo, raisins and so on.
Is whole grains healthier?
From the nutritional point of view, the nutritional value of whole grains is not necessarily higher than that of polished rice and flour, but because different foods can provide different nutritional values, the best way to eat is a balanced diet. The role of whole grains in diet is to balance the diet and keep the staple food diversified.
Modern people's staple food is mostly refined rice and flour, from which they can get enough carbohydrates, but the intake of vitamins, dietary fiber, minerals and other nutrients is slightly insufficient, and whole grains can just make up for these deficiencies and ensure the balance of dietary nutrition.
Main nutritional components of whole grains
1, cereal
The main nutrients in cereals are carbohydrates, dietary fiber, vitamin B 1, vitamin B2, etc.
2. beans
The main nutrients of beans in whole grains are protein, fat, dietary fiber, minerals and B vitamins.
3. Nuts and dried fruits
Nuts and dried fruits in whole grains contain protein, fat, calcium, iron, phosphorus, vitamin E and B vitamins.
Step 4: potatoes
The main nutritional components of potatoes in whole grains are carbohydrates, dietary fiber and so on.
Healthy eating method of whole grain
1. Eating only whole grains is unhealthy.
Whole grains are good for human health, but if you only eat whole grains every day, it is not good for your health. Because whole grains are rich in dietary fiber, they are not easy to digest and easily increase the burden on the stomach. Compared with polished rice and flour, coarse grains are not easy to digest and absorb. If you only eat coarse grains for a long time, malnutrition may occur.
The Dietary Guide for China Residents suggests that everyone should eat about 50g of whole grains every day, but people with malnutrition and indigestion should eat less whole grains.
2, reasonable collocation and better nutrition
Whole grains should be reasonably matched with polished rice, noodles and other noodles, with balanced nutrition, which is more in line with the nutritional needs of the human body. Cooking coarse grains with flour and rice can not only improve the taste, but also ensure nutrition. The ratio of coarse grains to polished rice flour is 6 points, and 4 points of polished rice flour is the most suitable.
3. Whole grains are more suitable for dinner.
Rich dietary fiber in whole grains helps to accelerate the excretion of feces in the body, and rich dietary fiber is more likely to make people feel full. Eating whole grains at night can reduce food intake, thus avoiding the burden of eating too much at night.
4. Drink plenty of water when eating whole grains.
The rich dietary fiber in whole grains needs enough water to ensure the normal work of the stomach, so drink plenty of water when eating whole grains.