In China's traditional eating habits, the search shop of whole grains and nuts Taobao is vip5522 18. People always divide food into staple food and non-staple food. The former mainly refers to grains, while the latter mainly refers to fish, eggs and milk. Of course, this model has something to do with the backward development level of productive forces, food shortage and poor food and clothing in China, but this model is by no means useless. In fact, nutritionists all over the world believe that compared with the diet structure with too much animal food in western developed countries, China people divide daily food into staple food and non-staple food, and the diet structure mode with staple food as the main food supplemented by non-staple food is superior, which is a great advantage of traditional diet in China. This diet structure, with plant-based food supplemented by animal-based food, is not only beneficial to nutrition and health, but also to energy conservation and environmental protection.

Of course, this does not mean that we have to go back to the days when food and clothing were insufficient or everything was supplied by tickets. In fact, in poor times, there are two problems: too few non-staple foods and insufficient staple foods, which can not guarantee nutritional intake. Malnutrition is a very serious problem. Therefore, the principle of giving priority to staple food and supplementing non-staple food is only a foundation. What is more important than this is the ratio of the two. How to keep the intake ratio of staple food and non-staple food, or plant food and animal food at an appropriate level is very important, which can not only avoid malnutrition, but also prevent overnutrition.

2. Try to diversify the staple food.

Nutrition believes that the best diet is actually a balanced diet. The first principle of a balanced diet requires that foods be as diverse as possible. There are two levels of diversification. One is variety, that is, try to eat all kinds of food, such as grain, meat, beans, milk, eggs, vegetables, fruits, oil, fat and so on; The other is the diversity of species, that is, we should try to eat all kinds of food, such as pork, beef, mutton, chicken, fish, rabbits, ducks and so on. The same is true of grain. Eating only polished rice and white flour, but also whole grains (coarse grains), such as millet, corn, buckwheat, sorghum, oats, etc., does not conform to the principle of dietary balance. There is an understanding of this ancient book of Chinese medicine, Huangdi Neijing, which says that "five grains are the supplement, five fruits are the help, five animals are the benefit, and five dishes are the supplement". Among the five grains, rice and wheat are generally considered to belong to flour and rice; Grains (coarse grains) refer to other grains except rice and wheat, that is, corn, buckwheat, oats, millet, sorghum and potatoes mentioned above.

3. Why are there fewer and fewer staple foods?

In economics, there is an index to measure the quality of life called Engel coefficient, that is, the proportion of a family's (or group's) expenditure on food to the total expenditure. The higher the coefficient, it means that the main expenditure of the family is used to solve the problem of food and clothing, so the lower the overall living standard, the lower the coefficient, which means that the main expenditure of the family is not food and clothing, housing, tourism, enjoyment and so on. , so the overall living standard is richer. Food consumption also has a similar coefficient and a similar law, that is, the richer the life, the less food you can eat directly, and the lower the living standard, the more food you can eat directly. Therefore, since the reform and opening up, the average grain directly consumed by people has been decreasing year by year. Simply put, eating less and eating more is a sign of improving life. Because we must admit that it is everyone's right to pursue a rich life and delicious food, we must face the reality of less food and more meat and admit its rationality.

However, the premise of this rationality is not to harm health. If eating too much meat because of eating too little is harmful to your health, you should be alert and change this reality. Just like the diet in western developed countries, eating less and eating more meat leads to "high energy", "high protein" and "high fat", and a large number of studies have confirmed that such a "three highs" diet structure and the resulting lifestyle are the chief culprits of so-called "rich diseases" and "civilized diseases" such as coronary heart disease, hypertension, tumor, diabetes and obesity. These diseases of wealth or civilization have become the main disease factors that threaten the life and quality of life of contemporary people. In recent years, China's economy has made great progress and people's living standards have been greatly improved. At the same time, the increase rate of the above diseases is no less than a scourge. Therefore, the Dietary Guidelines for China Residents published in 1997 clearly pointed out that the principle of "diversification of food, mainly cereals" should be followed.

4. Is whole grains (coarse grains) more nutritious?

Although some statements give you the impression that the nutritional value of whole grains (coarse grains) is much higher than that of flour and rice, in fact, the nutrition of each grain has its own characteristics. It is reluctant to eat better than cooked food. Different varieties of cereals have different nutritional values. Oats are rich in protein. Millet is rich in tryptophan and carotene; Beans are rich in high-quality protein; Sorghum is rich in fatty acids and iron; Potatoes contain carotene and vitamin C. Although dietary fiber in coarse grains can not be digested and utilized by human body, it can ventilate intestines, clean up wastes and promote food residues to be excreted as soon as possible. Even if the nutritional value of whole grains (coarse grains) such as millet is a little higher than that of rice, it is not only unacceptable in taste, but also unreasonable in nutrition. Therefore, the most important thing is not that whole grains (coarse grains) are better than flour and rice, but that we can't ignore one or even eat only one to ensure the diversification of staple foods. On the premise of ensuring the diversification of staple food, consciously choosing more whole grains (coarse grains) can be the second principle of dietary nutrition.

5. Why eat whole grains (coarse grains)?

As mentioned earlier, in theory, the nutritional value of whole grains (coarse grains) is not much higher than that of flour and rice, so why should we emphasize eating whole grains (coarse grains)? This is that people mainly eat polished rice and flour, while whole grains (coarse grains) are eaten too little, and the staple food is not diversified enough, which does not conform to the nutritional principle of balanced diet and is not conducive to nutritional intake and health. Therefore, it is emphasized that we should eat more whole grains (coarse grains) first, because we must ensure the diversification of staple foods. If you don't eat too little whole grains (coarse grains), for example, in some poor areas where food and clothing have not been solved at present, their staple food is almost all whole grains (coarse grains), which is by no means a good thing in nutrition, because their staple food is not diversified enough, and it does not conform to the principle of balanced diet, which is also not conducive to nutritional intake and health. Only at this time should we emphasize eating more flour and rice-of course, this emphasis is actually worthless, because they can't afford flour and rice because of economic conditions, and they have no choice at all. As long as the economic conditions improve, they will naturally eat more flour and rice, which need not be emphasized. Nutrition knowledge seems useless to them, but it is not. They also need nutrition knowledge-another kind of knowledge about how to avoid malnutrition. For the vast majority of residents in China who have solved the problem of food and clothing, are moving towards a well-off society or are already well-off, they have enough space to choose food. At this time, nutrition knowledge can guide them to avoid the so-called "rich disease" or "civilized disease" caused by overnutrition, and eating more whole grains (coarse grains) is one of the good suggestions.

6. Whole grains (coarse grains) contain more vitamin B 1.

The biochemical name of vitamin Bl is thiamine, which is a water-soluble vitamin. As we all know, our body is undergoing metabolism all the time, and the body's heat mainly comes from the metabolic process of carbohydrates. The most important function of vitamin Bl is to participate in carbohydrate metabolism as a coenzyme, so that this process can be carried out smoothly. In addition, vitamin Bl can stimulate appetite and digestive function, and maintain the normal function of nervous system. When the human body lacks vitamin B 1, the thermal energy metabolism is incomplete, and acid substances such as pyruvate will be produced, which will further damage the brain, nerves, heart and other organs. The resulting series of symptoms are always called "beriberi". The main symptoms are: ① Gastrointestinal symptoms: vomiting, anorexia, constipation or diarrhea. ② Symptoms of circulatory system: arrhythmia, myocarditis, systemic edema and even heart failure. ③ Nervous system symptoms: Feet have a tingling sensation or ant crawling sensation, which are distributed in socks, followed by muscle soreness, muscle weakness, skin insensitivity, tendon relaxation, contracture and foot edema. In severe cases, people are restless, even drowsy, slow vision, drooping eyes and convulsions. When the condition is serious, it is very similar to heart disease such as coronary heart disease. When it happens to babies, it is even more dangerous and even leads to death. Vitamin B 1 required by human body mainly comes from staple food. And a lot of meat and eggs. Originally, the content of vitamin B 1 in rice and wheat was not much less than that in whole grains (coarse grains) such as millet, corn and buckwheat, but after processed into refined rice flour, vitamin B 1 was greatly lost. The finer the processing of rice flour, the less the content of vitamin Bl, because vitamin B 1 is mainly concentrated in the outer layer of grain. Comparatively speaking, the processing of whole grains (coarse grains) generally does not pursue fineness, so the content of vitamin B 1 is higher than that of flour and rice.

7. Whole grains (coarse grains) contain more dietary fiber.

Dietary fiber is the residue of plant food that cannot be digested and absorbed by human gastrointestinal tract. Because it can't be digested and absorbed, it doesn't belong to the usual nutrients. However, this does not prevent it from having very good health care value. In fact, it is called "the seventh nutrient" because it has many irreplaceable functions on human health (the top six are protein, fat, carbohydrates, vitamins, minerals and water). The main functions of dietary fiber are: ① lowering blood sugar: dietary fiber expands like a sponge after entering the gastrointestinal tract, increasing the viscosity of food, delaying the absorption of glucose in food, increasing satiety, reducing sugar intake, and preventing the sharp rise of blood sugar after meals. 2 lipid-lowering: cholesterol is a fatty substance in the blood, which can increase the risk of coronary heart disease and lithiasis. Dietary fiber can reduce the absorption of cholesterol in intestine, promote bile excretion, reduce blood cholesterol level, and prevent coronary heart disease and lithiasis. ③ Anti-hunger: I am the most important weapon against hunger. When my stomach absorbs water, it expands and feels full, which will send a signal that I am full, thus inhibiting you from eating more food. Help diabetics and obese patients control their diet. ④ Weight loss: Dietary fiber can delay and limit the absorption of some sugars and lipids in the gastrointestinal tract, increase satiety and reduce energy intake, thus contributing to weight loss. ⑤ Relaxation: Because dietary fiber can absorb water and expand, it can increase the volume of intestinal contents, make stools soft and loose, promote intestinal peristalsis, shorten the time for intestinal contents to pass through the intestine, and play a role in moistening stools and treating constipation and hemorrhoids. ⑥ Detoxification and cancer prevention: Dietary fiber can promote intestinal peristalsis, thus shortening the retention time of many poisons, such as phenol, ammonia and bacteria, aflatoxin, nitrosamines, polycyclic aromatic hydrocarbons and other carcinogens produced by intestinal decomposition, and reducing the retention and absorption of poisons in the intestine. In addition, dietary fiber can absorb water and expand, increase the volume of intestinal contents, thus diluting poisons and reducing the influence of poisons on the intestine. Dietary fiber can also be combined with carcinogens, so it has a good detoxification and cancer prevention effect. ⑦ Enhance disease resistance: Dietary fiber can improve the activity of phagocytes and enhance human immune function. Increasing dietary fiber intake is an important measure to avoid the "three highs" diet structure of high protein, high fat and high calorie, and to prevent obesity, diabetes, hypertension, coronary heart disease, hyperlipidemia and tumor.

8. Whole grains (coarse grains) contain more trace elements.

It is precisely because of the different processing degree that the contents of some trace elements such as iron, magnesium, zinc and selenium in whole grains (coarse grains) are higher than those in flour and rice. These trace elements are of great value to human health. However, it should be pointed out that both flour, rice and coarse grains (coarse grains) are not rich in trace elements compared with the requirements of human body, and their absorption rate is very low, so it is difficult to be used by human body. Therefore, it is almost unrealistic to rely on grains to meet your body's demand for these trace elements, even if your staple food is whole grains (coarse grains). Therefore, it is said here that kernel grain (coarse grains) contains many trace elements, which means that it is a bit "internal pull". The contents of potassium, calcium, vitamin E, folic acid and bioflavonoids in whole grains (coarse grains) are also richer than those in flour and rice.

9. Whole grains (coarse grains) are good for diabetes.

Replacing some flour and rice with whole grains (coarse grains) is helpful for diabetic patients to control their blood sugar. Recent research shows that the postprandial blood sugar changes after eating whole grains (coarse grains) and miscellaneous beans are generally less than those of wheat and ordinary rice, which is beneficial to control blood sugar in diabetic patients. At present, some foreign diabetic dietary guidance organizations suggest that diabetic patients should try to eat whole grains (coarse grains) and miscellaneous beans, which can be eaten as staple food or part of staple food. But the ability of these grains (coarse grains) and miscellaneous beans to maintain postprandial blood sugar response is also different. Such as oat, buckwheat, barley, Redmi, black rice, adzuki bean and lentil, can obviously relieve postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuation within 24 hours, and reduce fasting blood sugar and insulin secretion, which is beneficial to blood sugar control of diabetic patients.

10, whole grains (coarse grains) help to lower blood pressure.

Buckwheat: The difference is that buckwheat contains rutin, which can lower cholesterol in human blood and protect blood vessels. Nepalese at the southern foot of the Himalayas. Not only eat a lot of buckwheat noodles, but also eat tender stems and leaves of buckwheat, while local residents rarely suffer from hypertension.

② Oats: In recent years, linoleic acid has been found in oats, and the linoleic acid in 50g oats is equivalent to 10 "Maitong", so oats can inhibit the increase of cholesterol. It is reported that a related study in the United States confirmed that eating 60 grams of oats every day can reduce cholesterol by an average of 3%. British research shows that drinking a bowl of oatmeal every morning can reduce the death rate of heart disease by 6%. Many enzymes contained in oatmeal have strong vitality and help to delay cell aging.

③ Corn: Corn contains more linoleic acid, multivitamins, cellulose and various minerals, especially magnesium and selenium, which has comprehensive health care functions. In recent years, it has been found that corn contains a longevity factor-glutathione, which can produce glutathione oxidase with the participation of selenium, and has anti-aging and anti-aging effects.

④ Soybean: Experiments have proved that soybean and its products have special effects on cardiovascular system. Regular consumption of soybean food can effectively reduce serum cholesterol and help reduce the damage of arterial wall. Some scholars have found that soybeans soaked in vinegar can be used to treat hypertension and obesity. Because the saponin in soybean can eliminate the fat attached to the blood vessel wall and reduce the cholesterol content in blood.

⑤ Sweet potato: Professor Schwartz of the United States found that there are estrogen-like substances in sweet potato, which have a certain effect on keeping skin delicate and delaying cell aging. Japanese medical experts reported that mucin in sweet potato is a mixture of polysaccharide and protein, which belongs to collagen and mucopolysaccharide. It can relieve fatigue, improve human immunity, promote cholesterol excretion, maintain arterial elasticity and prevent arteriosclerosis, thus reducing the occurrence of cardiovascular diseases such as hypertension. Eating fresh sweet potato can also reduce plasma lipid concentration, which is beneficial to prevent hyperlipidemia and arteriosclerosis.

1 1. Eating whole grains (coarse grains) can prevent stroke.

Studies in the United States 12 years show that eating a lot of whole grain foods (coarse grains) can significantly reduce the risk of stroke. 1984- 1996, Harvard University in the United States conducted a health survey on more than 70,000 nurses aged 38-63. These nurses did not suffer from diabetes, coronary heart disease, stroke or other cardiovascular diseases before the survey. "Nurses' Health Survey" is to study the relationship between women's diet patterns and lifestyles and chronic diseases. Participants assessed their diet through an email questionnaire. The food frequency questionnaire includes more than 100 kinds of foods, and respondents fill in the number and quantity of these foods eaten every day in the past few days. Whole grain foods (coarse grains) include brown bread, whole grain breakfast, fried corn, oatmeal, malt, brown rice, bran and so on. Noodles and rice foods include sweet rolls, cakes, desserts, white bread, fruit pies, English muffins, biscuits, white rice, pancakes, waffles and so on. It also includes the consumption frequency of saturated fatty acids and trans fatty acids related to cardiovascular diseases. Conduct regular questionnaire surveys. In order to reduce the changes between people and between days, the data are processed by cumulative average method, which can clearly identify the participants' eating patterns. In order to understand the relationship between coarse grains and stroke more accurately, lifestyle factors related to stroke, such as smoking, drinking, exercise and hormone use after menopause, were also considered. Whether the respondents had suffered from stroke during the investigation period was judged and classified according to their medical records and the standards recommended by the national stroke review. The death report is provided by the nearest relatives or experts, or consulted in the national death index. In a word, this is a very rigorous scientific research. The results show that compared with women who eat less than half a slice of whole wheat bread or the same amount of whole wheat food every day, those women who eat more coarse grains (equivalent to eating 2-3 slices of whole wheat bread every day) are 30%-40% less likely to suffer from ischemic stroke. Even if 1 serving of flour and rice is replaced with coarse grains every day, it will obviously help to reduce the risk of ischemic stroke.

12, How to eat whole grains (coarse grains)

There is no doubt that whole grains (coarse grains) usually taste worse than flour and rice, which is one of the main reasons why people avoid roughness and pursue perfection. In addition, the taste of coarse grains (coarse grains) is poor, which reminds many people of the poor and even hungry years and the unpleasant experiences in those years. So it is not surprising that few people really like to eat whole grains. Nutrition and health care are the main driving forces for people to choose and pay attention to miscellaneous grains.

How to pay attention to cooking methods, improve the taste of whole grains (coarse grains), and make delicious whole grains (coarse grains), which is nutritious and healthy, and does not mistreat the appetite? There are three basic principles: first, eat with flour and rice; Second, intensive cultivation of coarse grains; The third is to buy or make local flavor food to eat.

Efficacy and function of coarse cereals;

Black rice: nourishing yin and tonifying kidney, invigorating qi and strengthening body, invigorating spleen and appetizing, beauty beauty. Reduce vascular fragility and anti-cancer effects; Improve myocardial nutrition.

Redmi: It has the effects of improving anemia, antioxidation, anti-aging and reducing atherosclerosis and plaque formation. It also has the effects of invigorating spleen, tonifying middle energizer and moistening intestine.

Wild tartary buckwheat: rich in rutin, vitamins and trace elements, it has the functions of lowering blood pressure, blood lipid and blood sugar. The nicotinic acid contained in it can inhibit the growth of melanin and make the skin tender and white. Long-term consumption has dietotherapy and health care effects on the elderly and diabetic patients.

Coix seed: it has the functions of beauty, pus discharge, spleen strengthening, diarrhea relieving, arthralgia relieving, nourishing, anticancer, blood pressure lowering, antipyretic and diuretic.

Buckwheat: rich in selenium and chromium, it can enhance vision, treat diabetes and various cancers, and has antibacterial, anti-inflammatory, antitussive, antiasthmatic and expectorant effects.

Extending pulse: benefiting qi and strengthening the body, lowering cholesterol, controlling blood sugar, improving constipation, promoting wound healing, and preventing menopausal disorders and osteoporosis.

Millet: spleen and stomach, tonic and blood, postpartum deficiency.

Glutinous rice: benefiting qi and strengthening the spleen, nourishing the stomach and preventing miscarriage, and discharging pus from furuncle.

Japonica rice: It can quench thirst, nourish yin and promote fluid production, strengthen intestine and stop diarrhea, lower cholesterol and reduce the chance of heart attack and stroke.

Japonica rice: it warms the stomach and strengthens the spleen, stops diarrhea and detoxifies, and has weak gastrointestinal function. People with diarrhea should take it for a long time.

Bai Weiling: It can strengthen the brain, resist aging, calm the liver and promote gallbladder function, and has a good effect on treating hypertension, gallstones, constipation, diabetes, nephritis and edema, and jaundice hepatitis.

Soybean: It can smooth sores and expel pus, moisten dryness and strengthen the spleen, supplement calcium and strengthen the brain, and is the best food for cardiovascular and cerebrovascular diseases, menopause and prostate diseases.

Mung beans: clearing away heat and toxic materials, promoting fluid production to relieve summer heat, lowering blood pressure and protecting liver, nourishing and strengthening the body.

Black bean: It has the functions of promoting blood circulation, tonifying kidney, diuresis, expelling wind, detoxicating and lowering blood fat, and is used for the auxiliary recuperation of jaundice, wind arthralgia and spasm.

Red bean: nourishing yin, nourishing heart, resisting bacteria and diminishing inflammation, stimulating appetite and diuresis, relieving swelling, stopping vomiting and diarrhea, relieving alcoholism and promoting lactation.

Black sesame seeds: tonify five zang-organs, benefit qi, promote granulation, fill brain marrow, strengthen bones and muscles, clear eyes and ears, fight hunger and thirst, tonify middle energizer, nourish five zang-organs, tonify lung qi, stop panic, resist cold and heat, benefit large intestine, blacken hair and keep fit for a long time.

White sesame: nourishing blood, moistening intestines, promoting lactation and nourishing hair, used for blood deficiency and blurred vision.

Lycium barbarum: nourishing liver and kidney, moistening lung and improving eyesight, regulating blood sugar, lowering blood pressure, exciting brain, preventing and treating heart disease and arteriosclerosis.

Euryale ferox: Tonifying kidney, arresting spermatorrhea, enuresis in frail children, frequent urination in the elderly, invigorating the middle energizer, strengthening the spleen and stopping diarrhea, frequent leukorrhagia, and women with hyperacidity.

White matter: expelling wind and relieving pain, reducing swelling and discharging pus. Cancer prevention, radiation-resistant headache, brow bone pain, toothache, abdominal pain due to cold and dampness, intestinal wind, hemorrhoid leakage, leucorrhea with red and white discharge, gangrene, and dry and itchy skin.

Yam: It can replenish essence and strengthen the body. It has obvious curative effect on chronic diarrhea, women's leucorrhea and diabetes, and has a certain weight loss and beauty effect.

Lotus seeds: nourishing the heart, calming the nerves, tonifying the kidney, solidifying essence, strengthening bones and muscles, maintaining muscle excitement, and playing an important role in heartbeat regularity and various metabolism.

Jujube: Tonifying qi and blood, calming the heart and calming the nerves, invigorating the spleen and regulating the stomach, has a good effect on liver cirrhosis and allergic purpura.

Watson: It can be used for anemia, postpartum hypogalactia, lowering cholesterol and preventing thrombosis. Long-term eating can delay brain decline.

Hawthorn: invigorating stomach, promoting digestion, promoting blood circulation, removing blood stasis, dilating blood vessels, lowering blood pressure and cholesterol.

Ziziphus jujuba seed: calming the heart and calming the nerves, nourishing the liver and blood, used for insomnia, forgetfulness, spontaneous sweating, night sweats and dizziness.

Wheat germ: digestion and stomach strengthening, breast rejuvenation and bloating, anorexia and breast fullness.

Endothelium Corneum Gigeriae Galli: It can help digestion, strengthen stomach, dyspepsia, nausea and vomiting, and can treat nocturnal emission, enuresis, urinary calculi, gallbladder, kidney calculi, etc. Endothelium Corneum Gigeriae Galli also has a good effect on diabetes.

Cactus: clearing away heat and toxic materials, removing blood stasis and swelling, invigorating stomach and relieving pain, and relieving cough. For gastric and duodenal ulcers, acute dysentery and cough.

Pueraria lobata: clearing away heat and purging fire, promoting fluid production to quench thirst, relieving alcoholism, strengthening yang and stopping diarrhea. It has effects in dilating blood vessels, lowering blood pressure, reducing blood lipid, preventing arteriosclerosis, relieving pain, invigorating kidney and spleen, nourishing stomach, calming nerves, clearing away heart fire, improving eyesight, moistening intestine and relaxing bowels. Strong antioxidant function, can effectively prevent melanin, brown spots, sunburn and other pigment deposition. Long-term use will have a good health care effect. Known as "ginseng in the north and pueraria in the south".

Konjac powder: a natural diet food popular all over the world, with low calorie, protein, vitamins and dietary fiber content. Konjac refined powder is called "Oriental Magic Powder", which has the functions of promoting blood circulation, removing blood stasis, lowering blood pressure and blood sugar, reducing weight and detoxifying.

Lotus leaf powder: a healthy food for losing weight, removing fat and reducing face. The heel and leaves of lotus have diuretic and laxative effects, which have been a good medicine for slimming since ancient times. Lotus leaf also has the functions of lowering blood pressure, reducing blood fat, relieving fever and inhibiting bacteria.

Soybean dietary fiber powder: Dietary fiber plays the role of scavenger in the intestine, which can absorb, dilute and wrap various toxins and prompt them to be quickly eliminated from the body. Dietary fiber can be used as an ideal food for diabetics. It can also prevent rectal cancer, colon cancer, hemorrhoids and other symptoms, and has the effect of losing weight.

Soybean protein powder: protein is the material basis of life, and it is one of the three components of human body (protein, fat and carbohydrate). Protein is an important substance to maintain the growth, composition, renewal and repair of human tissues, and can promote the metabolic balance in the body, so it has become the first source of human plant protein and is strongly recommended by FAO.