What are the whole grains?
Grains? First appeared in The Analects of Confucius? Four bodies are not diligent, regardless of grain? In the language of, but? 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, glutinous rice and so on.
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).
3. Potatoes
Potatoes in whole grains mainly contain sweet potatoes, yams, potatoes, taro and so on.
4. Nuts
Nuts in whole grains mainly include walnuts, sunflower seeds, pumpkin seeds, watermelon seeds, pistachios, chestnuts and hazelnuts.
5. Dried fruits
Dried fruits in whole grains mainly include red dates, peanuts, sesame seeds, almonds, pine nuts, cashews, ginkgo and raisins.
Are whole grains healthier?
From the point of view of nutrition, the nutritional value of whole grains is not necessarily higher than that of refined rice and flour, but because different foods can provide different nutritional values, so 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 nutrients 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 contained in 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.
4. Potatoes
The main nutrients contained in potatoes in whole grains are carbohydrates, dietary fiber and so on.
Healthy eating method of whole grains
1, eating only whole grains is not healthy.
Whole grains are good for human health, but if you only eat whole grains every day, it will be bad for your health. Because the whole grains are rich in dietary fiber, but it is not easy to digest, which is easy to increase the burden on the stomach. Compared with refined rice and flour, coarse grains are not easily digested and absorbed. If you only eat coarse grains for a long time, malnutrition may occur.
The Dietary Guide for China Residents suggests that it is best for everyone to eat about 50g of whole grains every day, but people with malnutrition and indigestion should eat less whole grains.
2, reasonable collocation, better nutrition
Grains should be reasonably matched with refined rice, noodles and other flour and rice, with balanced nutrition, which is more in line with human nutritional needs. Cooking coarse grains with flour and rice can not only improve the taste, but also ensure the nutrition. The proportion of whole grains and refined rice and flour is 6 points of refined grain, and 4 points of refined rice and flour is the most suitable.
3. Whole grains are more suitable for dinner.
Rich dietary fiber in whole grains is helpful to accelerate the excretion of stool 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 and being full at night.
4, eat whole grains should drink plenty of water.
The rich dietary fiber in whole grains needs enough water to ensure the normal work of the stomach, so you should drink plenty of water when eating whole grains.