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. 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 and coarse grains, such as millet, corn, buckwheat, sorghum and oats, is not in line with the principle of dietary balance. There is an understanding in Huangdi Neijing, an ancient book of traditional Chinese medicine, that is, 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; Coarse grains refer to other grains except rice and wheat, that is, corn, buckwheat, oats, millet, sorghum and potatoes mentioned above. Some trace elements in miscellaneous grains, such as iron, magnesium, zinc and selenium, are more than those in flour and rice. These trace elements are of great value to human health. The contents of potassium, calcium, vitamin E, folic acid and bioflavonoids in coarse grains are also richer than those in flour and rice.
Coarse grains are good for diabetes. Replacing some flour and rice with coarse grains is good for diabetic patients to control blood sugar. Studies have shown that the postprandial blood sugar changes after eating 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. Some foreign diabetic dietary guidance organizations suggest that diabetic patients should try to choose coarse grains and miscellaneous beans, which can be eaten as staple food or part of staple food. But the ability of these coarse grains and miscellaneous beans to maintain postprandial blood glucose 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. People with digestive problems
People with digestive problems (such as gastric ulcer and duodenal ulcer) are not suitable for eating indigestible grains in whole grains, because these ingredients are rough and physically rub the gastrointestinal tract, which will cause wound pain. People who are prone to flatulence are uncomfortable when they eat too much. But patients with gastric ulcer, duodenal ulcer and gastroenteritis are most suitable to eat millet porridge and millet milk. The whole grain can also be processed into coarse grain beverage, which not only gives people a refreshing feeling, but also retains the nutritional components beneficial to human health, and has a better taste, more convenient drinking and easier absorption.
Reminder: People with gastrointestinal diseases should not eat too much buckwheat, because buckwheat is prone to indigestion; You can also consider eating soybeans to avoid flatulence.
Anemia and calcium deficiency
The high content of phytic acid and oxalic acid in cereals will inhibit the absorption of calcium, especially iron. Therefore, people with calcium deficiency and anemia should eat wisely. For example, milk can't be eaten with rice from whole grains, so calcium can't be absorbed.
In addition, the blood matrix iron contained in red meat is not affected by phytic acid, but most elderly people dare not eat red meat. If they blindly eat whole grains for health, it will be very bad. Some people have been unable to improve anemia because they eat too much whole grains.
So do women. If they have anemia problems and like to eat miscellaneous grains, they must supplement red meat. Half of the meat in a day must come from red meat.
nephrotic
Patients with kidney disease need to eat refined white rice instead. Because of the high content of protein, potassium and phosphorus in coarse cereals, it is easy to eat more as a staple food, which is unbearable for patients.
diabetic
People with diabetes should control the intake of starch, even if they eat whole grains, they should also control the amount.
Moreover, although whole grains help to lower blood sugar because they have enough fiber, medical staff encourage diabetics to eat them. But once diabetes complicated with nephropathy changes, you can't eat whole grains at this time, and you have to go back to eat polished rice, which makes many patients very confused.
Gout patient
Eating more beans in gout patients will lead to an increase in uric acid, and the intake of beans in grains will be minimized. Millet in grain contains no purine and is suitable for patients. Coix seed soup is the most nourishing.
Coix seed is more like kernel than rice, so there are many places called Coix seed. More people like to eat coix seed, because the unique living environment of coix seed makes it less harmful. It likes to grow in wet places, and many places are planted in mountains or rivers.
Many people like to eat full-bodied coix seed, which tastes fresh and glutinous, but few people know that coix seed has many functions. Chinese medicine believes that coix seed can strengthen bones and muscles, strengthen spleen and stomach, eliminate edema, remove rheumatism and clear lung heat. Coix seed is a very good tonic for women. A large amount of vitamin B 1 can make the skin smooth and fair, and it can also play an anti-uterine cancer role.
Eat buckwheat noodles for a long time
Buckwheat flour is a kind of gray-black flour. Although it looks ugly, it has high nutritional value. There are various ways to eat buckwheat noodles, but people are most used to making noodles with it.
The most suitable people to eat buckwheat are the elderly and children, and occasionally eat buckwheat noodles, which can be used by the elderly to lower blood fat and blood pressure. Buckwheat is essential for children to grow up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to damage the stomach or difficult to digest. You can't eat too much at a time, and the principle of moderation is the best.
Glutinous rice is best for making mash.
Glutinous rice can be used to cook porridge or make dumplings, but the healthiest and most magical way is to make mash wine. Glutinous rice can help digestion and soothe the nerves, which can relieve the symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after being made into mash, and it is more convenient to eat and is not limited by dosage.
In addition, coix seed tonifies spleen and diuresis, lotus seed and yam tonify spleen and kidney, poria cocos tonifies qi, and all kinds of raw materials are matched to tonify deficiency and strengthen body. Laozhao wine is really the most nutritious and healthy match.
Oat eight-treasure rice is good for health.
Oats are usually eaten in milk. In fact, occasionally using oats to make eight-treasure rice can play a role in beauty beauty and delaying aging. Oat contains a variety of enzymes, which can not only inhibit the formation of senile plaques, but also delay the aging of human cells. Oat is the best health food for middle-aged and elderly patients with cardiovascular and cerebrovascular diseases. Red beans: Red beans are rich in starch, so they are also called "Mi Dou". They have the functions of "swallowing, inducing diuresis, reducing swelling and stopping vomiting", and are called "Heart Meridian Valley" by Li Shizhen. Adzuki bean is an indispensable multi-functional cereal with high nutrition in people's lives.
Soybean: Soybean is known as "the king of beans", "plant meat" and "green dairy cow", with the richest nutritional value. Dry soybeans contain about 40% high-quality protein, which is the highest among other cereals.
White kidney bean: Kidney bean protein contained in white kidney bean is a natural amylase inhibitor, and its effect is better than that extracted from wheat and other crops. It is mainly used for treating obesity and diabetes, and has the functions of strengthening spleen and kidney.
Mung beans: Mung beans are nutritious. The grain contains protein 20-24%, fat 0.5- 1.5%, carbohydrate 55-654%, various minerals and vitamins. Protein contains various essential amino acids. Mung bean is a heatstroke prevention drink, which can be made into various cakes, vermicelli and vermicelli, and brewed into mung bean Daqu and soju.
Kidney bean: Kidney bean is one of the most nutritious dried beans, rich in vitamins A, B, C and E, and also rich in minerals such as iron and potassium. Red kidney bean has the effects of enriching blood, enhancing immunity, helping cell repair and preventing aging.
Black beans: Modern people have great work pressure and are prone to physical weakness. In order to enhance vitality and energy, according to the theory of traditional Chinese medicine, tonifying kidney is very important. Black bean is an effective food for nourishing kidney. According to the theory of traditional Chinese medicine, beans are the valley of kidney, black belongs to water, and water belongs to kidney, so it is beneficial for people with kidney deficiency to eat black beans. Black beans have beauty beauty effect on young women.
Yellow rice: a lullaby for invigorating kidney and stomach. Sexual taste: sweet and light, flat. Nutrition: protein, fat, iron, phosphorus and so on. Efficacy: Benefiting kidney and stomach, clearing away heat.
Black millet: a lullaby for invigorating kidney and stomach. Sexual taste: sweet and light, flat. Nutrition: protein, fat, iron, phosphorus and so on. Efficacy: Benefiting kidney and stomach, clearing away heat. Yellow corn residue: As we all know, the cellulose content in corn is very high, which is 10 times that of rice. A large amount of cellulose can relieve gastrointestinal peristalsis, shorten the residence time of food residues in the intestine, accelerate the excretion of feces, and bring harmful substances out of the body, which is of great significance for the prevention and treatment of constipation, enteritis and rectal cancer.
White jade rice residue: corn contains many anticancer factors such as glutathione, lutein and zeaxanthin, as well as trace elements such as selenium and magnesium. Glutathione can lock carcinogens with its own handcuffs, making them inactive and excreted through the digestive tract. It is also a powerful antioxidant, which can accelerate the inactivation of aging free radicals and is the most effective anticancer substance in human body.
Wheat: Wheat is sweet, flat, slightly cold, and has the effects of nourishing spleen and kidney, nourishing heart and calming nerves. People who are upset and insomnia can cook porridge with wheat, rice and jujube. In addition, wheat bran contains high dietary fiber, which can prevent and treat hyperlipidemia, diabetes, atherosclerosis, hemorrhoids, senile constipation and colon cancer.
Corn: sweet and flat, it has the functions of strengthening the spleen and promoting diuresis, stimulating appetite and improving intelligence, calming the heart and promoting blood circulation. Linoleic acid in corn oil can prevent cholesterol from depositing on blood vessel wall, which has a positive effect on preventing hypertension and coronary heart disease. In addition, it also has diuretic and hypoglycemic effects, especially suitable for diabetic patients. American scientists also found that eating corn can stimulate brain cells and enhance human memory. Lutein and zeaxanthin contained in corn can prevent macular degeneration in the eyes of the elderly.
Coix seed: also known as Coix seed, its protein content is much higher than that of rice and flour, which is easy to digest and absorb, and is beneficial to reducing the burden on the stomach and strengthening the physique. Traditional Chinese medicine believes that coix seed is sweet and light in taste, slightly cold in nature, and has the functions of invigorating spleen, tonifying lung, clearing heat and promoting diuresis. Modern research has proved that coix seed has the functions of anti-tumor, enhancing immunity and lowering blood sugar. Boiling barley and rice porridge or adding appropriate amount of rock sugar can increase the appetite of tumor patients and reduce the side effects of radiotherapy and chemotherapy. In addition, the coix seed contained in coix seed has an inhibitory effect on striated muscles and can reduce wrinkles. People who love beauty might as well eat more.
Sorghum: Sorghum is sweet and warm, and has the function of strengthening the spleen and benefiting the stomach. For children with indigestion, it is advisable to fry sorghum in a pot, shell it and grind it into powder, and take 2-3g each time. However, sorghum is warm and contains tannic acid with astringent and antidiarrheal effects, which is not suitable for constipation.
Soybean: Soybean is flat and sweet, and has the function of invigorating spleen and benefiting qi. People with weak spleen and stomach should eat it often. Various bean products made from soybeans, such as tofu and soybean milk, also have medicinal value: tofu can soothe the middle energizer, clear away heat and promote blood circulation, and is especially suitable for people with phlegm-heat cough and asthma, exogenous cold and sore throat. In Huangdi Neijing, whole grains are our staple food and the necessities of daily diet, and they are at the bottom of the nutrition pyramid. Said: "Five grains are the supplement, five fruits are the help, five animals are the benefit, and five vegetables are the supplement." This balanced diet view shows that whole grains are the basis of diet and the cornerstone of health.
So what nutrients are the whole grains rich in?
Grain is not only the staple food of China people, but also a good companion and the main source of vitality, and it also has 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 food. The 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. Many whole grains contain a lot of unsaturated fatty acids, which can lower cholesterol and prevent cardiovascular diseases. Therefore, they can provide almost most essential nutrients for the human body and can be said to be the most nutritious food group. Whole grains are the cornerstone of diet.
Therefore, since ancient times, relevant scholars have been studying the nutritional components contained in whole grains, and integrating them into the dietotherapy of traditional medicine and modern medicine in China, and can also be matched with other ingredients and medicinal materials to enhance the benefits to the human body. 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 regulate appetite. Second, whole grains make people healthier. The rich nutrition contained in whole grains has the functions of preventing diseases and maintaining health. For example, unsaturated fatty acids can soften cholesterol in blood vessels and reduce cardiovascular diseases; A large amount of dietary fiber can effectively slow down the absorption of sugar, reduce the rising speed of blood sugar after meals, and make insulin play a role, so it is also of great help to diabetic patients. Third, whole grains can prevent cancer. Bean food is rich in protein, amino acids and B vitamins, which has good anti-cancer effect and can prevent tumor lesions if eaten regularly. Vitamin A helps cell division in human body, prevents the formation of cancer cells, and helps the immune system to respond and make antibiotics. Rich dietary fiber can shorten the retention time of waste in the intestine, reduce the chance of contact between carcinogens and intestinal mucosa, and help prevent constipation and colon cancer. Four, whole grains can help you excrete the toxins magnesium and iron in your body, which can enhance your energy and accelerate the metabolism of waste in your body. The dietary fiber rich in whole grains will not be digested in the intestine, but also can absorb water molecules, so that food residues or toxins can run in the intestine and be quickly excreted, thus achieving the effect of detoxification; Vitamin E can help blood circulation and accelerate detoxification. Fifth, whole grains make people smarter. Protein in whole grains can enhance the function of excitation and inhibition of cerebral cortex, improve cerebral 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 brain development; Glutamate can improve brain mechanism and treat dementia. In addition, it is also rich in phospholipids, which has a good effect on the development and activity of brain nerves and can enhance memory. Sixth, whole grains make people more beautiful. Vitamin A rich in whole grains can keep skin and mucous membrane healthy; Vitamin B2 can prevent acne; Vitamin E can prevent skin from aging and dryness. Other ingredients, such as fatty oil, volatile oil, linseed oleic acid, etc., can moisturize the skin and make it smooth and delicate; 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 help to burn calories. Whole grains are rich in dietary fiber, which can promote gastrointestinal peristalsis and digestive juice secretion, strengthen the discharge of waste in the body, and is conducive to slimming; Magnesium can assist the metabolism of sugar and fat. So these nutrients are important elements for you to lose weight.