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.

1. 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.

2. Whole grains make people healthier.

The rich nutrition contained in whole grains can prevent diseases and maintain health, such as unsaturated fatty acids, which 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.

3. Whole grains can prevent cancer.

Bean food is rich in protein, amino acids and B vitamins, which has a good anti-cancer effect. Regular consumption can prevent tumor lesions. 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.

Whole grains can help you excrete toxins from your body.

Magnesium and iron can enhance the body's energy and accelerate the metabolism of waste in the 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.

5. Whole grains make people smarter.

Protein in whole grains can enhance the excitation and inhibition function 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.

6. Whole grains make people more beautiful

Vitamin A, which is 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.

7. Whole grains make you 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.

The five nutrients needed by the human body have their own special functions and are indispensable. Therefore, in order to eat these nutrients every day, we need to pay attention to a reasonable diet on weekdays and pay attention to a balanced diet.

The healthiest way to eat whole grains

1, 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.

2, long body to eat buckwheat noodles

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.

3. Glutinous rice is most suitable 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, and can relieve 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.

4, oatmeal eight-treasure rice is so slimming.

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.

Who can't eat whole grains?

1, 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.

2, anemia, people with less calcium

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.

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