Cereals include what

There are many types of grains and cereals in China can be divided into cereals, including rice (indica rice, round-grained rice, rice), wheat (wheat, barley, oats, rye), corn, sorghum, corn, millet, buckwheat, etc.; beans and peas, including soybeans, fava beans, peas, mung beans, red kidney beans, kidney beans, etc.; potatoes, including sweet potatoes, also known as sweet potatoes or sweet potatoes, potatoes, yam, taro, cassava, and other three major categories. Generally speaking, according to people's habits, in addition to rice and flour for fine grains, the rest are collectively referred to as coarse, mixed grains. Due to the different degree of processing, rice and flour can also be divided into "coarse" and "fine", brown rice and whole wheat flour for the "coarse", refined white rice, noodles for "fine ". Grains and cereals vary in structure and composition depending on the type, and therefore have different nutritional values. Nowadays, research shows that many foods have pharmacological effects and are medicinal. This article only introduces the cereals.

I. The structure of cereals and the distribution of major nutrients

Cereals, although there are a variety of, but its structure is basically similar, are composed of the skin, endosperm, germ and other three main parts, respectively, accounting for the total weight of the grain 13% -15%, 83% -87%, 2% -3%.

The hull is the outermost layer of the grain, mainly composed of cellulose and hemicellulose. Contains a certain amount of protein, fat, and vitamins and more inorganic salts. Paste powder layer between the hull and endosperm, containing more phosphorus, rich in B vitamins and inorganic salts, can be lost to the bran with the processing.

The endosperm is the main part of the cereal, containing starch (about 74%), protein (10%) and a very small amount of fat, inorganic salts, vitamins and fiber.

The germ is at one end of the grain, rich in fat, protein, inorganic salts, B vitamins and vitamin E. Its texture is softer and more resilient, and it is easy to separate from the endosperm and lose it during processing.

II. Cereals main nutrients and nutritional significance

Cereals can be due to species, varieties, origin, growth conditions and processing methods, the content of its nutrients vary greatly.

1. Protein Cereal protein content is generally between 7.5% -15%, mainly composed of gluten, alcohol soluble proteins, globulin. General cereal protein essential amino acid composition is not balanced, such as lysine content is low, threonine, tryptophan, phenylalanine, methionine content is low, so the nutritional value of protein is lower than animal food. To improve the nutritional value of cereal food proteins in the food industry often use amino acid fortification methods, such as lysine-enhanced flour, the production of noodles, bread, etc. in order to solve the problem of less lysine; in addition to the use of protein complementary methods to improve the nutritional value of two or more than two kinds of food **** food, so that the essential amino acids of each food to be complementary to each other, such as food and beans **** food, a variety of cereal **** food or grain meat **** food or grain and meat **** food, food and meat **** food. *** food or food meat *** food. Cereal protein content is not high, but the proportion of cereals in our total food is high, so cereals are an important source of dietary protein. If each person consumes 300-500g of grain cereals per day, he or she can get about 35g-50g of protein, a figure equivalent to half or more of a normal adult's daily requirement.

2. Carbohydrate Cereal carbohydrate content is generally about 70%, mainly starch, concentrated in the endosperm starch cells, is the most ideal, the most economical source of energy for human beings, our people's dietary life of 50% -70% of the energy from the cereal carbide. Its starch is characterized by a slow, steady rate of digestion, absorption and decomposition by the body, and ultimately produce glucose for human use, and its slow release of energy, will not make the sudden rise in blood sugar, which is undoubtedly beneficial to human health. It contains cellulose, hemicellulose in the diet has an important function, especially brown rice than refined white rice content is much higher. Although dietary fiber is not digested, absorbed and utilized by the human body, but its special physiological function is much attention, it can absorb water, increase the capacity of intestinal contents, can stimulate the intestinal tract, increase intestinal peristalsis, accelerate the speed of intestinal contents through the speed of the intestinal waste, conducive to cleaning up intestinal waste, reduce the harmful substances in the intestinal tract of the time to stay, can prevent or reduce intestinal diseases.

3. Fat Cereal fat content is low, such as rice, wheat is about 1% -2%, corn and millet up to 4%. Mainly concentrated in the paste powder layer and germ, so in the cereal processing is easy to lose or transfer to the by-products. The by-products are often used in the food processing industry to extract fats and oils related to human health, such as rice bran oil, glutenin and gluten steroids from rice bran, and germ oil from wheat germ and corn. These fats and oils contain unsaturated fatty acids up to 80%, of which linoleic acid accounts for about 60%, in the development of health food is often used in this type of fat as a functional fat to replace dietary saturated fatty acid-rich animal fats and oils, which can significantly reduce serum cholesterol, and have the effect of preventing atherosclerosis.

4. Minerals Cereals contain about 1.5% -3% of minerals, mainly calcium and phosphorus, and more in the form of phytates concentrated in the grain skin and flour layer of the paste, the digestive absorption rate is low.

5. Vitamins cereal B vitamins are the main source of dietary. Such as thiamin (VB1), riboflavin (VB2), niacin (VPP), pantothenic acid (VB3), pyridoxine (VB6) and other content is more, mainly in the paste layer and embryo, can be processed with the loss of processing, the more refined the loss of the greater. B vitamins in refined white rice and noodles may only be 10%-30% of the original. Therefore, long-term consumption of refined white rice, noodles, and do not pay attention to the supplementation of other side dishes, easy to cause the body of vitamin B1 deficiency or lack of vitamin B1, resulting in foot disease, mainly damage to the neurovascular system, especially pregnant women or breastfeeding mothers if the intake of VB1 is insufficient or lack of, it may affect the fetus or infants and young children's health.

From the nutritional value of cereals is not difficult to see, cereals in our dietary life is quite important. The Chinese Nutrition Society in 1997 issued the "Dietary Guidelines for Chinese Residents" in the first of the 8 clearly put forward "food diversity, cereal-based", in China's ancient "Yellow Emperor's Classic of Internal Medicine" is recorded: "five grains for nourishment, five animals for the benefit of the five dishes for the full, five fruits for the help! ", all put cereals in the first position, indicating that cereal nutrition is the most basic nutritional needs of our dietary life.

In recent years, with the development of China's economy, the people's economic income continues to improve, in our people's dietary life, the food structure has correspondingly undergone a great change, whether in the family or get-together, the table animal food and fried food up, and very little staple food, and the pursuit of fine. This "high protein, high fat, high energy, low dietary fiber" three high and one low dietary structure leads to China's modern "civilization diseases", such as obesity, hypertension, hyperlipidemia, diabetes, gout, etc., as well as the incidence of tumors continue to rise, and is threatening the health and life of humans. Human health and life. In addition, in our country also appeared another situation, some people say what meals will get fat, so only eat vegetables do not eat or seldom eat, etc., this unreasonable food composition will appear new nutritional problems, and ultimately lead to diseases due to nutritional irrationality. Therefore, it is recommended that people with irrational diet to correct as soon as possible, to achieve a balanced diet, rational nutrition, the grains and cereals on the table in a reasonable position, which is conducive to health. "Chinese residents balanced diet tower" tower bottom suggested that adults daily 300g-500g grain and cereal food is a more reasonable amount.

Three. Several common cereals nutritional and medicinal value

1. Japonica, that is, rice, rice, is the main grain in our daily life, in addition to containing nutrients needed by the human body to meet the needs of the human body, but also has a therapeutic effect. The motherland medicine "herbs seek the truth" has been recorded early "Japonica taste sweet sex flat, people are not this thing can not be raised, so the nature of the main spleen and stomach, and both and other organs, where the five viscera blood veins, all are not therefore irrigated; five visceral fluid, all are not therefore overflowing; other such as the body of the sinews and bones of the muscles and skin, all are not therefore strong and healthy." The round-grained rice has the effect of tonifying the middle and benefiting the spleen and stomach, and is a good dietary treatment for weakened intestinal and gastric functions after illness, thirst, coldness, dysentery and drainage, and so on.

2. Glutinous rice, sticky rice, commonly known as river rice in the north of China, the south for glutinous rice. Glutinous rice is rich in nutrients, its starch structure is mainly branched-chain starch, the nature of the paste is soft and sticky, warm and sweet taste. Therefore, glutinous rice is a kind of soft food, can replenish the gas, warm the spleen and stomach, stop cold dysentery, especially suitable for the elderly or the spleen and stomach disease diet.

3. Wheat, wheat is one of the staples of our people's dietary life. Wheat can be made into a variety of flour (such as refined flour, fortified flour, whole wheat flour, etc.), cereals and other non-cooking food. From the point of view of nutritional value, whole wheat products are better, because whole wheat can provide more nutrients for the body, more beneficial to health. The motherland medicine, wheat has the heat to remove the annoyance, nourish the heart and tranquilize the mind and other effects, wheat flour can not only thick stomach, strong gas, but also as the basis of the drug agent, so there are "five valleys of the noble" of the name. Therefore, in the dietary life should pay attention to choose a certain amount of whole wheat flour or cereal, and reasonable collocation.

4. Corn, corn, also known as corn, corn, corn, corn, jade, etc., because of its grain such as pearl, color such as jade and named pearl fruit. Corn contains a variety of nutrients, including carotene content, vitamin B2, fat content of the first cereals, fat content is 2 times the rice, noodles, the composition of its fatty acids essential fatty acids (linoleic acid) accounted for more than 50%, and contains more lecithin and gluten steroids and rich in vitamin E. Therefore, the corn has to reduce cholesterol, to prevent atherosclerosis and hypertension, and can stimulate brain cells, enhance brain power and memory. It also stimulates brain cells and enhances brain power and memory. Corn also contains a large amount of dietary fiber, can promote intestinal peristalsis, shorten the time of food in the digestive tract, reduce the stimulation of toxic substances on the intestinal tract, so it can prevent intestinal diseases. In addition to the high nutritional value of corn, but also has a high therapeutic value, in the "Compendium of Materia Medica" recorded: "smell sweet and flat, non-toxic, the main treatment of regulating the stomach, the root and leaves of the main treatment of urinary dribbling." Our country also has some medical writings that corn has diuretic swelling, regulating the efficacy of stomach. The most suitable for chronic nephritis treatment consumption, but also for a variety of diseases with heat, such as dizziness, head swelling of liver yang hyperactivity, stomach heat caused by thirst, damp-heat hepatitis, lung-heat epistaxis, hemoptysis, and postpartum blood deficiency, internal heat caused by sweating and so on. Therefore, in our table often have corn will be able to strengthen the body.

5. millet, also known as corn, grain, is one of the staple food in some areas of northern China. According to the analysis of every 100g of millet containing protein 9g, fat 3.1g, dietary fiber 1.6g, vitamin A17ug, carotene 100ug, vitamin B10.33mg, vitamin B20.1mg, vitamin E3.63mg, trace elements such as iron 5.1mg. Because millet is rich in nutrients, it can not only strengthen the body, but also can prevent disease and illness, according to the "Shennong Ben Cao Jing" records, millet has to support the kidney qi, in addition to the stomach heat, quench thirst (diabetes), and facilitates urination and other effects.

6. Black rice, commonly known as black glutinous, also known as blood glutinous, its high nutritional value, is one of the prevalent health food in recent years at home and abroad. Black rice skin purple and black, and the inner texture white, cooked color new color, purple through red, taste beautiful, rich in nutrients. According to nutritional analysis, black rice contains about 9.4% protein, its essential acids such as lysine, tryptophan, dietary fiber, vitamin B1, vitamin B2, etc. are higher than other rice. In addition, black rice also has high medicinal value. In the "Compendium of Materia Medica. Cereal Department" records: "black glutinous rice has a tonic, cure thirst, warming the spleen and stomach, cold dysentery, shrinking stools, collecting sweating, hair pox" and other efficacy. Modern medical research has shown that black rice has a tonic, warming the spleen and stopping the deficiency, brain tonic kidney, collect the Palace fitness and other effects; often eat black rice can make the skin tender, hair back to the spring, physical enhancement, prolonging life, is the elderly, young children, mothers, the frail people of the nourishment of the good products.

7. Buckwheat, also known as oat, sweet wheat, flower wheat, buckwheat, buckwheat, trigonous buckwheat. According to analysis, buckwheat protein 9.3%, higher than rice and flour, and essential lysine is also high. Buckwheat contains 2.3% fat, of which monounsaturated fatty acids (oleic acid) accounted for 46.9%, linoleic acid accounted for 14.6% and a high level of vitamin E. According to research, monounsaturated fatty acids have a lower blood cholesterol, triglycerides and low-density lipoprotein cholesterol. Buckwheat also contains other nutrients, such as per 100g of dietary fiber 6.5g, vitamin B10.28mg, vitamin B20.16mg, potassium 401mg, magnesium 258mg, iron 6.2mg, etc. are high, these ingredients are beneficial to health. Modern medical research shows that buckwheat contains pharmacological effects of Yunxiang glycosides (rutin) and other substances, rutin has a lipid-lowering, vascular softening, increase vascular elasticity and other effects. Therefore, in our daily dietary life often with the right amount of buckwheat, you can prevent hypertension, hyperlipidemia, atherosclerosis, coronary heart disease and other diseases. Motherland medicine believes that buckwheat is sweet, cool, can open the stomach and intestines, on the gas elimination of accumulation. According to the "Materia Medica" recorded "buckwheat can lower the gas and intestines, eliminating the accumulation of filth, where the leucorrhea, white, dysentery, acne, ulcers, soup and fire burns, gas, dampness, heat and other diseases, is its appropriate". Therefore, the folk to buckwheat as the main flavor of dietary therapy for a variety of diseases of the single prescription is also more.

8. Oats, also known as sparrow, rye, bell wheat, jade wheat, fragrant wheat, Sulu, etc., is a nutritious cereal food, not only the protein content (14.3% -17.6%) higher than other cereals, but also the essential amino acids in lysine is higher than other cereals. Fat content is 6.1%-7.9%, of which essential fatty acids (linoleic acid) accounted for 35%-52%. It also contains more dietary fiber, vitamin B1, B2 and more phosphorus and iron. Because oats contain linoleic acid, amino acids and other beneficial nutrients, so it is called a good product to reduce fat, for the prevention and treatment of atherosclerosis, hypertension, diabetes, fatty liver, etc., also has a better effect, so it can also be said that oats is a medicine and food nutritional health food.

9. Job's tears rice, also known as Job's tears, medicine corn, sense of rice, barley beads, etc., is a dual-use food. Modern research shows that Job's tears contain a variety of nutrients, it is determined that the protein content of Job's tears is up to 12% or more, higher than other cereals (about 8%), but also contains Job's tears oil, Coix lacryma ester, Coix lacryma, B-sitosterol, polysaccharides, vitamins B and other ingredients, which Coix lacryma ester and polysaccharides with enhanced immune function, inhibit the role of the growth of cancer cells. Job's tear and polysaccharide can enhance human immune function and inhibit the growth of cancer cells. Job's tear is often used with other anticancer drugs to treat tumors at home and abroad, and has received a certain effect. According to Chinese medicine, Job's tear grains are sweet and light in taste, cool in nature, and enter the spleen, lung and kidney meridians, which has the effect of strengthening the spleen and inducing dampness, clearing away heat and eliminating thick and thin, and lowering paralysis and slowing down the urgency of the disease. Clinically used in the treatment of spleen diarrhea, muscle soreness, joint pain, flexion and extension, edema, foot odor, leucorrhoea, lung pain, intestinal carbuncle, gonorrhea and many other diseases.

IV. Glycemic index of cereals

Glycemic index (GI) is a physiological parameter of food, is a measure of food-induced postprandial glycemic response of a valid indicator, which indicates that the food containing 50g of valuable carbohydrates and a considerable amount of glucose or white bread in a certain period of time (usually 2 hours) in vivo glycemic response level percentage value. It is generally recognized that when the GI is <55, the food is a low GI food; when the GI is 55-75, the food is a medium GI food; and when the GI is >75, the food is a high GI food. Because food GI is affected by many factors, such as the type and structure of carbohydrates in food, the chemical composition and content of food, and the physical state and processing of food, etc.; in addition, the composition of the diet also affects the GI of food; therefore, understanding the GI of food plays an important role in the rational arrangement of diets and the regulation and control of blood glucose levels in the human body. The GI of cereals is shown in (Tables 1 and 2).

Table 1 Generation index (GI) of cereals and their products

Food name GI Food name GI

Wheat (whole, boiled) 41.0 Rice bran 19.0

Coarse semolina (steamed) 65.0 Glutinous rice 87.0

Noodles (wheat portion) 81.6 Rice glutinous rice porridge 65.3

Noodles ( Fortified protein, fine, cooked) 27.0 Black rice porridge 42.3

Noodles (whole-wheat flour, fine) 37.0 Barley (whole, cooked) 25.0

Noodles (white, fine, cooked) 41.0 Barley flour 66.0

Noodles (durum wheat semolina, fine, cooked) 55.0 Rye (whole, cooked) 34.0

Line noodles (solid, fine) 35.0 Corn (sweet, boiled) 55.0

Macaroni (tubular, coarse) 45.0 Cornmeal (coarsely ground, boiled) 68.0

Noodles (durum wheat semolina, hard, flat, coarse) 46.0 Cornmeal congee 50.9