Whole grains include brown rice, whole wheat and barley seeds.
Zhang Lijuan, director of the Nutrition Department of Tainan Municipal Hospital, pointed out that the definition of whole grains means that after being processed, the whole grains still retain the same proportion of endosperm, germ and bran (or bran layer) as the original grains, and only 65,438+0 are missing can they be called whole grains, such as brown rice, whole wheat, barley seeds and coarse corn.
Studies abroad have also found that eating 48 grams of whole grains every day can reduce chronic diseases by 20% to 40% and control obesity. Therefore, it is suggested that people should match whole grains in three meals on weekdays, such as oatmeal, whole wheat toast or bread for breakfast, oatmeal, whole grain rice and brown rice for lunch and dinner.
Director of Nutrition Department of Zhang Lijuan stressed that the simplest way to fully supplement the nutrition contained in whole grains in daily diet is to use brown rice instead of white rice. First, the ratio of brown rice to white rice is 1: 1. Gradually increase the ratio of brown rice and increase the intake. Or, it is also a good choice to choose snacks such as homemade oatmeal and millet porridge.
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Myth 1. The more whole grains you eat, the better?
The calories of whole grains are the same as those of white rice, while whole grains are rich in fiber and easy to feel full. It is a good choice for diabetics or obese people, but it is still necessary to control the amount. Moreover, it is not suitable for people with digestive problems such as gastric ulcer and gastrointestinal surgery, or people who are prone to flatulence.