Scientific research shows that people should eat some whole grains in moderation, which is good for their health, balanced diet and more comfortable body and mind. I always hear people say that whole grains are good for your health. What is whole grains?

1, whole grains are good for health.

Whole grain food has been highly praised by nutrition experts in recent years, because it is rich in dietary fiber and various nutrients, and is known as the treasure of health preservation.

As early as ancient times, whole grains were the staple food of orientals, and Huangdi Neijing also clearly pointed out that "whole grains can nourish the five internal organs", saying that whole grains can nourish the five internal organs, which are millet, rice, wheat, soybean and sorghum. From the perspective of traditional Chinese medicine, whole grains can not only wrap the stomach, but also be a good product of the five internal organs. For example, millet can tonify the spleen, soybeans can tonify the kidney, rice can moisten the lungs, and wheat can also.

_ Zhang, a nutritionist at Huguotai Clinic, said that from a modern point of view, whole grains can also be regarded as whole grains. Many modern studies have confirmed that regular consumption of unrefined whole grains can achieve a relatively balanced intake of nutrients and achieve the effect of regulating health, because whole grains are rich in various minerals, trace elements and phytochemicals, and are excellent ingredients with high nutritional value.

2. Whole grains are essential nutrients.

Whole grain rhizome is an important nutritional component in the national daily diet guide. Zhang said that whole grains are not only rich in vitamins, carbohydrates and minerals, but also contain a small amount of trace elements, which is an important key to lead health.

1, fixed blood sugar

Zhang said that compared with polished white rice and white flour, the dietary fiber content of whole grains is quite rich. Brown rice has 3.53g dietary fiber per100g, while polished rice has only 0.42g, which is 8.4 times worse. Dietary fiber plays a very important role in human body, such as slowing down the absorption of sugar. When we eat starchy food, our blood sugar will rise. At this time, if you take dietary fiber at the same time, you can delay the absorption of sugar, which is of great help to diabetic patients.

2.● Cardiovascular diseases

The benefits of dietary fiber are not only lowering blood sugar, but also many studies have proved that dietary fiber can increase cholesterol excretion, thus reducing the role of cholesterol in the blood; In addition, whole grains are rich in minerals such as magnesium and potassium, which helps to maintain blood pressure. Therefore, people with "three high" problems, especially those with high blood pressure and hyperlipidemia, suggest using whole grains instead of refined white rice every day to reduce the risk of cardiovascular diseases.

3. Maintain intestinal function

Dietary fiber can be divided into water-soluble dietary fiber and water-insoluble dietary fiber. Among them, the water-insoluble dietary fiber of whole grains will not be digested in the intestine, but will absorb intestinal water molecules, which can increase the volume of feces and promote intestinal peristalsis, not only reduce the time of feces staying in the intestine, but also reduce the contact area between feces and the intestine, which is helpful to relieve constipation, detoxify and prevent colorectal cancer.

Zhang reminded that it is very important to drink more water if you want to increase the fecal volume and improve constipation by eating whole grains, so as to provide opportunities for insoluble dietary fiber to absorb intestinal water molecules and help improve constipation.

4, delay aging

Whole grains are unrefined staple foods, so they can retain the most complete nutrients. Zhang said, for example, brown rice is rich in vitamin A, which can keep the skin and mucosa healthy; However, vitamin E in germ and B group in bran outside grain can prevent aging, reduce the chance of dry skin, moisturize skin and delay aging.

5. Cancer constellation

Whole grains are rich in phytochemicals. For example, yellow corn contains carotene and zeaxanthin, which is of great benefit to maintaining eyesight, while purple corn contains anthocyanin, which has antioxidant and anti-aging effects. Soybean isoflavones in soybeans can prevent female cancer. Zhang said that phytochemicals are mostly hidden in fruits, vegetables and grains, especially in the skin. Many studies have mentioned that phytochemicals can increase self-healing ability and enzyme activity, and even achieve the function of inhibiting tumor angiogenesis.

3, patients with kidney disease and stomach disease should eat less.

Although the whole grains are nutritious and have many benefits, there are still ethnic groups that are not suitable for intake. Zhang said that patients with kidney disease and stomach disease are not advised to eat more, because whole grains contain more phosphorus and potassium ions, which is a burden to the kidneys. It is recommended that people with poor renal function take it in moderation.

Zhang added that due to the different renal functions of patients with kidney disease, renal dialysis patients have hemodialysis and peritoneal dialysis, and the specific intake of nutrients is also different. Therefore, it is recommended that patients with kidney disease consult with your doctor or nutritionist before eating whole grains.

In addition, people with stomach problems should not eat more whole grains, because the whole grains are hard with bran. If there are problems such as insufficient gastric acid secretion or gastric ulcer, unbearable food will aggravate the severity of gastric diseases. Of course, if you want to eat whole grains, it is suggested that you can eat relatively digestible millet, or mix it with white rice according to the ratio of 1 3 ~ 5, or cook porridge to gelatinize, freeze and destroy the starch structure, or stir it into mud, which will help to reduce the burden on the stomach.

4. Can whole grains lose weight?

Whole grains are low in calories and can be used to lose weight? Zhang said that this is a common misunderstanding in clinic. In fact, whole-grain foods, such as oats and coix seed, have slightly higher calories than white rice, and excessive consumption will still make them obese, while low-calorie whole-grain foods are corn, and the calories per 65,438 grams are11calorie, which is good for people who lose weight.

Zhang went on to say that people think that whole grains help to lose weight because they contain more dietary fiber and feel fuller than easily digested white rice or white noodles. Moreover, because of the high content of resistant starch in whole grains, it is difficult to be digested by small intestine, so it is easy to be mistaken for low calorie by the public. But if you want to lose weight, the most important thing is to return to the balance between diet and exercise, which is the fundamental way to lose weight.

5, the collocation of miscellaneous grains

1, class+bean

Although the cereal is of high nutritional value, it still lacks some protein needed by human body. Among them, cereals are rich in methionine, but lack lysine, while beans just lack methionine. Therefore, it is suggested that whole grains can be cooked together with soybeans or black beans, because lysine in beans can make up for the deficiency of lysine in cereals, and cereals can make up for the deficiency of methionine in beans, thus improving the nutritional value of protein, especially vegetarians.

2, class+rhizome class

If cereals can be matched with rhizomes, such as white rice and yam, because yam is rich in mucin, it can help spleen and stomach from the perspective of traditional Chinese medicine, and matching with white rice can help digestion; Pumpkin brown rice, because pumpkin is rich in carotene, can supplement the deficiency of phytochemicals in brown rice, and folic acid in pumpkin can also be combined with iron in brown rice, which is helpful to improve fatigue and eliminate anemia.

In addition, Zhang pointed out that whole grains are rich in crude fiber because they retain the whole bran, so they should be soaked in advance before cooking, so that the grains have enough time to absorb water, so that the cooked grains will be Q and fragrant, which not only tastes good, but also reduces the burden on the stomach.

6. It's best to put whole grains in the refrigerator.

The climate in Taiwan Province Province is hot and humid. Due to improper transportation or storage of food, it is easy to breed mold or carcinogenic yellow koji toxin, especially yellow koji toxin, which often appears in peanuts, corn, soybeans, wheat and other grains. When buying, be sure to choose fresh ingredients. If moldy ingredients are found, it means that hyphae have penetrated into the ingredients, and the rest can no longer be eaten, so the whole bag should be discarded.

In the purchase part, Zhang suggested choosing vacuum-packed products, which are not easy to be infected by mold or aflatoxin; At the same time, it is necessary to choose foods recognized by relevant food inspection and ingredients without pesticide and heavy metal residues.

In addition, whole grains are the most taboo to humidity and direct sunlight. Therefore, a cool and ventilated place is the most ideal storage place. After unpacking, put it in a sealed can, preferably in a cool and dry place, cover it tightly or put it directly in the refrigerator for refrigeration. It must be eaten within the time limit to avoid mildew and deterioration.

Finally, Zhang reminded that modern people's diet is too delicate, leading to the occurrence of metabolic syndrome and other diseases, such as obesity, diabetes, hypertension, heart disease and so on. All of them are caused by improper diet, and the whole grains are rich in nutrition, rich in dietary fiber and various minerals and trace elements, which are helpful to detoxify the human body, prevent diseases, avoid obesity and other benefits, and are quite suitable for people's daily diet.

7. What are whole grains?

Miscellaneous grains refer to rice, wheat, soybeans, corn and potatoes, while grains other than rice and flour are customarily called miscellaneous grains, so miscellaneous grains also refer to food crops. Therefore, it is generally believed that whole grain is a general term for food crops.

"Five Grains" is spoken in the Spring and Autumn Period and the Warring States Period. There are two main explanations of Han people and their descendants: one is rice, millet, millet, wheat and glutinous rice (that is, soybeans); Another way of saying it is marijuana, millet, millet, wheat and glutinous rice. The difference between these two statements is that there is rice without hemp and there is hemp without rice. Although hemp seed is edible, it is mainly used for textile. Grain refers to grain, and the former statement does not include hemp in grain, which is more reasonable. On the other hand, the economic and cultural center at that time was in the north, rice was a southern crop, and cultivation in the north was limited, so there might be hemp in the grain without rice. The crops mentioned in Historical Records, a book written by a historian, are wheat, millet, millet, glutinous rice and hemp, which belong to the latter statement. Probably for these reasons, Han people and people after Han people have two different interpretations of grain.