Generally speaking, grains refer to rice, wheat, soybeans, corn and potatoes. At the same time, grains other than rice and flour are customarily called miscellaneous grains, which also refer to food crops in general, so grains are also a general term for food crops.

nutritive value

In Huangdi Neijing, whole grains are our staple food, necessary for daily diet, and at the bottom of the nutrition pyramid. Say: "Five grains are for nourishment, five fruits are for help, five animals are for benefit, and five vegetables are for filling." This balanced diet view shows that whole grains are the basis of diet and the cornerstone of health.

So what nutrients are rich in whole grains?

Grains are not only the staple food of China people, but also a good companion and the main source of vitality, and also have many benefits to the human body. In the pyramid food structure map of China residents' dietary structure, bread, cereal, rice and pasta account for 50%~60% of the food. Nutrients in whole grains are very rich, among which cellulose and minerals are several times that of ordinary white rice, and vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E and trace elements such as calcium, potassium, iron and zinc are rich treasures.

Whole grains are the main source of dietary fiber, and many whole grains contain a lot of unsaturated fatty acids which can reduce cholesterol and prevent cardiovascular diseases, so they can provide almost most nutrients necessary for human body, which can be said to be the most nutritious food group. Whole grains are the cornerstone of diet.

Therefore, from ancient times to now, relevant scholars have been studying the nutrients contained in whole grains, and integrating them into the dietotherapy of traditional medicine and modern medicine in China, and they can also be matched with other ingredients and medicinal materials to enhance the benefits to the human body.

Seven benefits:

First, whole grains can prevent diseases.

Vitamin c in whole grains can relieve fatigue symptoms and prevent diseases such as colds and lower limb aches; Iron can prevent gastric ulcer and loss of appetite; Potassium can also avoid muscle paralysis, depression and general weakness; Copper, zinc and other trace elements can improve mental weakness, insomnia and other symptoms, as well as increase appetite, improve weight and adjust appetite.

Second, whole grains make people healthier.

The rich nutrition contained in whole grains has the effect of preventing diseases and maintaining health, such as unsaturated fatty acids, which can soften cholesterol in blood vessels and reduce cardiovascular diseases; A lot of dietary fiber can effectively slow down the absorption of sugar, reduce the rising speed of blood sugar after eating, and make insulin work, so it is also of great help to diabetic patients.

Third, whole grains can prevent cancer.

Bean foods are rich in protein, amino acids and B vitamins, which have good anti-cancer effect and can prevent tumor lesions if eaten regularly. Vitamin A is helpful for cell division in human body, preventing the formation of cancer cells, and helping the immune system to react and make antibiotics. Rich dietary fiber can shorten the stay time of waste in intestine, reduce the chance of contact between carcinogens and intestinal mucosa, and help prevent constipation and colon cancer.

Four, whole grains can help you remove toxins from the body.

Magnesium and iron can strengthen the body's energy and accelerate the metabolism of waste in the body. The dietary fiber rich in whole grains will not be digested in the intestine, but also can absorb water molecules, which can make food residues or toxins run in the intestine and be quickly excreted, thus achieving the effect of detoxification; Vitamin E can help blood circulation and accelerate detoxification.

Five, whole grains make people smarter.

Protein in whole grains can enhance the function of excitation and inhibition of cerebral cortex, improve brain metabolic activity and enhance efficiency; There are also eight essential amino acids, such as lysine, which can activate the brain and help the elderly with memory loss and children with developing brains; Glutamate can improve brain mechanism and treat dementia. In addition, it is rich in phospholipids, which has a good effect on the development and activity of brain nerves and can enhance memory.

Six, whole grains make people more beautiful.

Vitamin A, which is rich in whole grains, can keep skin and mucous membrane healthy; Vitamin B2 can prevent acne; Vitamin E can prevent aging and dry skin. Other ingredients, such as fatty oil, volatile oil and linseed oleic acid, can moisturize the skin and make it smooth and meticulous; Amino acids, cystine, etc. can make hair black and bright; Unsaturated fatty acids can reduce cholesterol accumulated in the body, promote metabolism, make hair easy to generate, and prevent hair loss and baldness. The trace elements rich in whole grains make beauty belong to you forever.

Seven, whole grains make the body slimmer.

Some whole grains contain pantothenic acid, which can release food energy and is an important component of fat metabolism; B vitamins can help burn calories. The whole grains are rich in dietary fiber, which can promote gastrointestinal peristalsis and secretion of digestive juice, strengthen the discharge of body waste and be beneficial to slimming; Magnesium can assist the metabolism of sugar and fat. So these nutrients are important elements for you to lose weight.

Compared with flour and rice, which we usually eat polished rice and white flour, coarse grains mainly include corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans and mung beans.

nutritive value

Coarse grains mainly include cereals (corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, wheat, etc.), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc.) and tubers (sweet potatoes, yams, potatoes, etc.). The nutrients contained in various coarse grains have their own strengths, and oats are rich in protein; Millet is rich in tryptophan, carotene, iron and B vitamins. Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids and iron. Compared with coarse grains, polished white rice and polished white flour lost some nutrients during grain processing, especially vitamin B 1 and inorganic salts. The processing of coarse grains is simple, and many nutrients not found in flour and rice are preserved. In terms of nutrients, the content of protein in coarse grains is relatively low, while the content of starch, cellulose, inorganic salts and B vitamins is rich.