The first advantage of eating more coarse grains is that it can prevent and treat obesity, because the bran of coarse grains is rich in dietary fiber, which can increase satiety after water absorption and expansion, thus avoiding the high incidence of obesity caused by excessive intake of other foods due to hunger.
Let me talk about it first: the difference between coarse grain noodles and coarse grains, can corn products be counted as coarse grains? Teach you a trick to tell the truth of whole wheat flour.
It is better to eat miscellaneous grains than to eat miscellaneous grains.
It is advocated to eat miscellaneous grains, and miscellaneous grains noodles are also popular, because cooking is very convenient, especially for the elderly. But is the miscellaneous grain noodles delicious? Is there any loss of nutrients?
Wang, director of the Nutrition Department of the First Affiliated Hospital of Tsinghua University, pointed out that there is no doubt that whole grains are good for health. For example, eating meat in autumn and winter, oats help to lower cholesterol in the blood.
However, eating whole grains directly is better than making whole grains noodles. Wu Tao, from the Nutrition Department of Beijing Medical Tongren Hospital, once explained from a health point of view that, first of all, it may not be possible to ensure that manufacturers do not put other additives in the processing process; Secondly, due to machine crushing, it may cause the loss of trace elements such as dietary fiber and minerals; Moreover, due to the high temperature of the machine, the powder will not be directly packaged after being beaten, and some nutrients will be destroyed.
If there is no additive, the processing method of miscellaneous grains noodles is reasonable, which is basically no different from eating miscellaneous grains, but we should pay attention to the consumption.
Grinding whole grains into powder or mashing them into rice paste will be easier to digest and absorb. Patients with chronic diseases should pay special attention, such as diabetics. Excessive intake of coarse grains can easily lead to a rapid increase in blood sugar. For patients with hypoglycemia, we must first find out the cause of hypoglycemia, and eating whole grains can't solve the root cause.
Wu Tao emphasized that whole grains are rough and difficult to digest, and people with poor gastrointestinal function are advised to eat less even if they are ground into powder. In addition, patients with ascites due to cirrhosis, because of esophageal and gastric varices, eating miscellaneous grains is easy to scratch the esophagus and is not recommended. The storage method after pulverization will also affect the nutritional value.
Because these foods contain a small amount of fat, the contact area with oxygen in the air is greatly increased after crushing, and they are easily oxidized, which not only reduces the nutritional value, but also produces some substances harmful to health. Once the nutrient-rich powder is wet, it will also create a good living space for microorganisms and pose a threat to human health.
It is suggested to eat as much whole grains as possible, and the less processing, the better. If you buy miscellaneous grains noodles, it is best to put them in a moisture-proof storage container, such as a sealed can. The spoon used to scoop noodles must be kept dry.
Corn products are not necessarily coarse grains.
Paste porridge, paste cake, vegetable dumplings, wowotou, tortillas, etc. In fact, they are all made of corn. But can corn products be counted as coarse grains? The answer is: not necessarily.
Compared with coarse grains, the hull, aleurone layer and germ of grains are removed from flour and rice during processing. Coarse grains taste rough and a little harsh to eat, and grain embryos are not conducive to long-term preservation, so in fine processing, these parts are polished off, leaving only endosperm with good taste and single nutrition. When it comes to corn, if you chew the corncob directly and eat both the corn kernels and the small grains on the corncob, it is coarse grains. But not if it's made of corn flour.
Nowadays, corn flour is generally peeled off, which needs to be ground two or three times and then ground. The obtained corn flour has no skin and aleurone layer, and the skin is long gone, and the taste is delicate, similar to that of "flour rice". When buying, you should pay attention to the fact that the corn flour with a particularly delicate texture must be peeled. If the cortex exists, the texture of corn flour will be loose and slightly rough. Moreover, the corn flour ground from the whole corn grain has a stronger taste, and the taste after cooking will be very different.
Knead whole wheat flour to distinguish between true and false.
To prevent and treat all kinds of chronic diseases, the staple food should not be too refined. It is highly recommended to eat coarse grains, especially whole grains. But whether it is whole wheat flour or whole wheat bread or steamed bread on the market, it is not necessarily genuine.
First look at whole wheat flour. Whole wheat flour should include bran, aleurone layer, endosperm and germ, that is, all parts of whole wheat. Whole wheat is ground and screened (graded with appropriate particle size) to maintain the same proportion of endosperm, bran and germ as the original whole wheat. Whole wheat flour is rich in B vitamins, vitamin E, calcium, iron, zinc and other minerals as well as dietary fiber, which is the highest nutritional value among all kinds of flour.
But it is precisely because of this that real whole wheat flour is easy to be infected with insects and difficult to preserve, and it is a bit difficult to sell in the market for a long time. Therefore, some whole wheat flour sold outside is not really whole wheat at all, but is made by adding some bran to whole wheat flour, which can help identify the true and false whole wheat flour.
For example, when you buy whole wheat flour, you can rub it in your hand, and you can see crushed bran inside, but the color of the flour will not be too black. If the flour is unusually black, it is necessary to consider whether there are additives. In addition, if you buy whole wheat flour or whole wheat products (such as steamed bread and bread), if you see a large piece of wheat bran, it is likely that ordinary flour and wheat bran are "blended".
Although whole wheat flour has high nutritional value, it will turn black after processing and taste rougher than ordinary flour. Therefore, when making steamed bread, bread or noodles, you can start with a small amount and gradually adapt to it before increasing the dosage. It is suggested to make some fermented foods, such as whole wheat bread, steamed bread and other B vitamins, which can be multiplied by fermentation and improve the utilization rate. At the same time, dietary fiber is easier to digest and absorb in the gastrointestinal tract. You can use pure milk and flour when making steamed bread, and you can also use a bread machine when making bread and cakes. According to the proportion of ingredients, one-click operation is relatively simple.
Whole wheat flour is called special flour for diabetic patients, which is beneficial to lowering cholesterol, controlling blood sugar and maintaining intestinal health. Chronic patients, the elderly and obese people can eat some in moderation.
Conclusion: While affirming "coarse grains", we do not deny the importance of "flour rice", but compare it from a conceptual point of view. There are many kinds of human foods, and the nutrients contained in all kinds of foods are not exactly the same. No natural food can provide all the nutrients the human body needs. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion.