Since ancient times, there has been a saying in China that "five grains nourish the five internal organs", and the dominant position of five grains in diet is beyond doubt. For example, millet, as the head of the whole grain, has a good dietotherapy and health preservation effect on strengthening the spleen and stomach. Therefore, people with weak constitution often eat millet, which can supplement the middle and replenish qi. Other grains, such as sorghum, wheat, rice, corn, etc. It is also the most common but nutritious thing. We generally refer to things other than rice and flour as miscellaneous grains. When the whole grains are added together, the varieties are more diversified, and even yam, sweet potato and potato can be included in the category of whole grains.

In terms of nutrition, the best diet is a balanced diet. Therefore, the mixed powder of miscellaneous grains on the market is very popular now. But will grinding whole grains into powder and eating them into paste lose their health value compared with eating them directly? Some friends will say that the shape has changed, the nutrients are still there, and the health value has not been lost.

That was not the case. In the production process of whole grain flour, there are three steps that are very critical to preserve nutrition. Let's look at the production process first:

1, fried beans are difficult to digest and absorb, so there must be a frying process in the process of processing into powder. Heating leads to the greatest loss of fat-soluble vitamins, especially B vitamins. The specific loss rate is related to heating time and temperature. Roughly calculated, the loss rate of vitamin B 1 is about 20% when heated at 100℃ for 30 minutes. Fat-soluble vitamins are less affected by temperature, and they are afraid of continuous exposure to air. So this involves the second question.

2. Grains fried by grinding process will be ground into powder. Grinding itself has no harm to nutrients, so the core problem is not grinding, but the oxidation of nutrients by air. Especially vitamin A, vitamin E and carotene, the longer the grinding time, the greater the loss.

3. The coarse grains ground through the sieving process will pass through the sieve to remove some rough shells, so that the produced coarse grain powder has a delicate taste. But this step is actually the most serious loss of nutrition. Fine grinding is possible, but sieving is not recommended. The shell contains a large number of B vitamins and minerals, and the nutrients will be greatly lost after sieving, especially if it does not pass through a very fine sieve. It is recommended to eat coarse cereal powder that is directly ground but not sieved.

Data-based decision-making

What is the loss of nutrients during grinding and sieving? Let's take wheat as an example to illustrate. There is the most research data about wheat. From the processing technology of grinding and crushing, compare some nutrients that may be lost:

After grinding and sieving, the content of dietary fiber in wheat decreased from 0.8 g/100 g/kloc-0 to only 0.6 g, with a loss of nearly 20 times. Vitamins also decreased in different degrees, among which vitamin B 1 decreased by 57%, vitamin B2 decreased by 43%, and vitamin E and carotene decreased slightly. Of course, there is also a lot of mineral loss.

The preservation condition of ground grain is also a key factor to maintain nutrition. It is best to keep it sealed in a dry and dark place to minimize contact with sunlight and air. Conditional can be packed into small bags.

Not every grain is suitable for grinding and crushing together.

Each component has an optimal heating temperature. For example, the best heating temperature of oat flour is 80℃ for 20 minutes, that of red beans and black beans is120℃ for 40 minutes, and that of black rice is 80℃ for 20 minutes. Therefore, if black beans and black rice are heated together for 40 minutes at the same time, the nutrients in black rice will be greatly lost.

It is not that the more kinds of grains, the better. Learn to choose the best combination to maximize health value.

According to your own physique, choose some miscellaneous grains for health preservation. For example, the above-mentioned people with spleen deficiency and weakness can mainly use millet, and the effect is better with miscellaneous grains such as yam, chestnut and corn which are also beneficial to the spleen and stomach.

For friends who often sweat and have hot palms, black rice can be used as the main food, and it is more beneficial to mix with miscellaneous grains such as black beans, black sesame seeds and walnuts to nourish kidney essence.

Is the paste easy to digest and absorb?

Normal people will have full chewing when they eat whole grains, which will stimulate the oral cavity to secrete digestive enzymes and is more conducive to the gastrointestinal tract to effectively absorb its nutrients. All kinds of health powders are ground into powder, and some are even rough. After being taken with boiled water, you can drink it directly into your stomach without chewing, and you can't fully contact with digestive enzymes in your mouth, which will affect the absorption of its nutrients (except sugar).

I have a friend who fell in love with health preservation two years ago and ate five porridge three times a day. However, within half a month, the eyelids were swollen. At first, I thought maybe I didn't have a good rest, or I kept drinking porridge. Another week later, I found that my hands and feet began to swell, and I realized that it was the fault of drinking too much cereal. So don't think that cereal is suitable for everyone, and drinking too much is still harmful to health. Drink cereal, please choose according to your own situation

It is best not to eat cereal health powder "casually"! Casual here refers to meals. If you don't eat breakfast, it's okay to drink some health powder, no problem. However, if breakfast is replaced for a long time, the following problems may occur:

1, you can't eat it with traditional Chinese medicine at will, or it is considered as a harmless medicine and food homologous Chinese medicine. It may be counterproductive to blindly choose a health powder containing traditional Chinese medicine ingredients.

2. Raw coix seed tends to clear away dampness and heat, while cooked coix seed tends to strengthen the spleen and stomach. Most health powders are cooked now. If you want to clear the damp heat before eating, it may not have any effect.

3. From the point of view of nutrition, although the nutrition of grains is lost after grinding, and it is not easy to absorb, the sugar in them is easier to transform, so this kind of grains often have a higher glycemic index. Especially for breakfast, it is basically on an empty stomach, and blood sugar is at a low point, which is easy to cause violent fluctuations in blood sugar.

Eat scientifically and make a nutritional supplement at ordinary times. If a friend happens to be eating, you might as well share it. doctor

The picture below shows the whole grain flour that Dr. Yao Yao is eating. Guess what I want to make up? Ha ha laugh

Brief introduction of Dr. Yao

Doctor of life science, licensed pharmacist, senior nutritionist, protect life and health, refuse fake health preservation, and personally care for a healthy you!