Eating coarse grains every day has become a "new fashion" in life ~
What foods are coarse grains?
Coarse grains mainly refer to those grains that have not been peeled and ground.
It is customary to refer to grains other than polished rice and flour as "whole grains", which mainly include:
Cereals: such as corn, millet, black rice, purple rice, barley, oats, wild oats, etc.
Miscellaneous beans: such as mung beans, red beans, kidney beans, peas and broad beans.
Tubers: such as sweet potato and yam;
Nuts: such as walnuts and cashews.
Generally speaking, coarse grains are not delicate in taste, but the nutrients are more complete than those in flour and rice. Because the finer the grain processing, the more protein, vitamins and minerals are lost.
The four health benefits of coarse grains are well known.
Coarse grains are rich in protein, vitamins, minerals, dietary fiber and other ingredients, which are of great benefit to health.
1, laxative
The dietary fiber content in coarse grains is high, and the laxative effect is good ~
In addition, dietary fiber in the intestine is also very beneficial to the growth of probiotics in the body and is very beneficial to intestinal health.
Step 2 lose weight
The content of dietary fiber in coarse grains is high and the energy density is relatively low. The same amount of coarse grains and flour and rice, coarse grains contain less energy, which is more conducive to weight control and obesity prevention.
Step 3 control blood sugar
Compared with refined rice flour, the glycemic index of coarse grains or whole grains is lower, and the blood sugar rises slightly after eating, which is very beneficial to the blood sugar control of people with impaired glucose tolerance and diabetic patients.
4. Blood vessels
The rich soluble dietary fiber in coarse grains can reduce the absorption of cholesterol in the intestine, promote bile excretion, reduce the cholesterol level in the blood, and reduce the "deposition" of cholesterol on the blood vessel wall to form atherosclerotic plaques.
At the same time, miscellaneous grains are also rich in plant compounds, such as rutin and carotenoids, which have certain antioxidant effects and can reduce the risk of cardiovascular diseases.
Step 5 Prevent cancer
Recently, the American Cancer Research Center and the World Cancer Foundation concluded that whole grain foods can help prevent colorectal cancer.
If you want good results, you need to eat coarse grains correctly.
Although coarse grains have so many benefits to health, if they are not eaten correctly, not only the health care effect will be halved, but even the health will be endangered.
1, don't be greedy
The content of phytic acid in coarse grains is high, but eating too much will affect the absorption of minerals such as calcium and iron, which is not conducive to nutritional balance.
China dietary guidelines advocate that 50~ 150 grams of whole grains can be guaranteed every day ~
2. Reasonable collocation
You can't eat coarse grains every day because they are healthy. You should eat them with flour and rice, so that the nutrition is more balanced.
Can be matched according to the ratio of 7: 2: 1, and each meal or daily meal includes:
70% polished rice or flour;
20% coarse grains;
10% soybean or other beans.
Moreover, don't stare at one kind of miscellaneous grains, eat more.
Step by step
Suddenly from "thin" to "thick", be careful that the intestines can't stand it.
You can start from a small proportion, such as 3 portions of rice 1 portion of oats or miscellaneous beans; Then gradually transition to 2 portions of rice 1 portion of whole grain miscellaneous beans; After the digestive tract adapts, it will increase to half white rice and half miscellaneous grains.
Step 4 cook correctly
The best cooking method for coarse grains is steaming and boiling.
On the one hand, it can maintain the healthy characteristics of dietary fiber itself; On the other hand, steaming and boiling can also reduce the intake of salt and sugar.
However, coarse grains are usually hard, so they can be soaked in 1~2 hours before cooking, or cooked in a pressure cooker.
5, high-quality protein can not be forgotten
Coarse grains contain phytic acid which can delay digestion and absorption, so it needs to be mixed with appropriate amount of meat to provide heme iron and zinc which are not affected by phytic acid.
You know, meat, eggs, fish, etc. provide high-quality protein, and coarse grains can't replace it ~
Eating coarse grains is good for your health.
But eat it, too That's right.
Forward and share with more people.
Let's eat healthily together ~