Nutritional value of cereal food
The protein content of cereals is between 8- 12%. Because the protein content in the outer layer of grain is higher than that in the inner layer, the protein content of polished rice and flour is lower than that of coarse rice and flour due to excessive peeling. For example, the protein physiological value of the whole meter is 72. 7, while the protein physiological value of milled rice dropped to 66. 2。 The contents of lysine, phenylalanine and alanine in cereal protein are low. Especially in millet and flour, lysine is the least. Corn lacks lysine and tryptophan. Therefore, a variety of cereals should be mixed or mixed with animal food to improve the physiological value of protein.
The fat content of cereals is less, about 2%, but corn and millet can reach 4%, which mainly exists in aleurone layer and embryos. Most of them are unsaturated fatty acids and a little phospholipids. Germ oil contains more vitamin E, which has antioxidant effect.
Grain not only contains a lot of carbohydrates (about 70-80%), but also mostly starch. Grain starch can be divided into amylose and amylopectin according to its molecular structure. Their solubility, viscosity and digestibility, as well as their different proportions in different grains, directly affect their processing characteristics and edible flavor. The utilization rate of cereal carbohydrates is high. More than 90% is the economic source of human thermal reactors.
Cereals are an important source of B vitamins, among which B 1, B2 and nicotinic acid are more. Millet and corn contain carotene. Grain germ contains a lot of vitamin E, most of which are concentrated in germ, aleurone layer and chaff. So there are few vitamins in polished rice and noodles.
The content of inorganic salts in grains is 1. About 5%, mainly phosphorus and calcium. In addition, it also contains more magnesium. Most of the inorganic salts in grains are concentrated in chaff and aleurone layer, and the content of inorganic salts in coarse rice and flour is higher than that in polished rice and flour, because some chaff is retained. Most of the calcium and phosphorus contained in grains exist in the form of phytate, which is not easy to be absorbed and utilized by human body. According to a foreign scholar's research, cereal contains phytase, which can decompose phytate to release free calcium and boron and improve the utilization rate of calcium and calcium. Phytase has the strongest activity at 55℃. When rice and flour are steamed, boiled and baked, about 60% phytate can be hydrolyzed and absorbed.
So, what are the benefits of eating cereal?
The benefits of eating grain
Oat "Maimang" won't hurt the stomach. What we want to make clear is that the so-called "wheat awn" of oats is not the small pointed structure of "needle tip to wheat awn" that we often say, but the fluff on the epidermis of hulled oats. It is not clear whether this fine hair will cause harm to gastrointestinal mucosa, but there is a process of depilation in the production of oat food. If consumers buy products from regular businesses, they don't need to worry about this "maimang" problem.
Whole grain food is more comprehensive in nutrition. The so-called whole grain food usually refers to the food made of flour ground from unpeeled grains, including brown rice, oatmeal, whole wheat bread and so on. The main nutrients of common flour we often eat are starch, protein and a small amount of vitamins, while bran contains a lot of vitamins and minerals needed to maintain health, so whole grain food can give people more comprehensive nutrition.
Dietary fiber is beneficial to control blood sugar and blood lipid. In addition, there is clear medical evidence that dietary fiber is beneficial to the health of patients with diabetes and hyperlipidemia. This is mainly because dietary fiber can't be absorbed by human body. If it cannot be absorbed, it will not generate heat. Moreover, the intake of dietary fiber will delay the emptying of the stomach and increase satiety, which is very helpful for controlling blood sugar and blood lipid.
There is no need to eat whole grains every day. People can take dietary fiber from many foods, such as vegetables and fungi, instead of relying entirely on whole grain foods. Moreover, whole grain food, as coarse grains, will bring a burden to the stomach if it is not cooked enough, eaten too much or chewed enough. Children and the elderly with weak gastrointestinal function may have discomfort symptoms such as indigestion and bloating.
Patients with diabetes and cardiovascular and cerebrovascular diseases eat more whole grains. The general population can eat whole grains properly, and the people who are most suitable for being recommended to eat whole grains are diabetics, cardiovascular and cerebrovascular patients and people with overnutrition. But it is more important to have a diversified diet and balanced nutrition.
Pay attention to your health and don't miss your cereal.