Compared with other foods, the carbohydrate content in whole grains is relatively high. In cereals, carbohydrates account for about 70%-80% of the total, and starch is the most abundant. This is one of the important sources of human energy, and carbon water can be directly converted into energy, which is conducive to maintaining the normal operation of various physiological functions of the human body.
And in daily life, whole grains are usually the staple food. For China people, the staple food in a meal is essential, accounting for a large proportion of the total food intake.
Whole grains are also rich in dietary fiber. Nowadays, many people have a fine diet and prefer polished white rice and flour to coarse grains, which is also one of the reasons for constipation. Eating coarse grains regularly can supplement dietary fiber, promote intestinal peristalsis, promote gastrointestinal absorption and digestion, and then promote defecation, and also enhance satiety, even if you eat it regularly, it is not easy to gain weight.
Although there are vitamins in many foods, there are many kinds of vitamins. B vitamins are easy to be deficient, but in cereals, it is more abundant, because fine food will affect the content of B vitamins after processing.
The lipids in whole grains are also very rich, most of which are unsaturated fatty acids, which are good for the body. Eating whole grains regularly not only helps to reduce the cholesterol content in blood vessels and protect blood vessels, but also helps to moisturize skin and hair, which is conducive to delaying aging and prolonging life.
Trace elements are also rich, which can effectively improve the sensitivity of insulin and help stabilize blood sugar levels. Especially for middle-aged and elderly people, blood circulation and metabolism slow down, and blood viscosity will increase. It's good to eat miscellaneous grains often.
But what food does whole grain mean? There are only five kinds? You may be wrong. In Huangdi Neijing, it is considered that grains are japonica rice, adzuki bean, soybean, millet and wheat, but the grains referred to in other documents are not exactly the same.
At present, most of the cereals are wheat, sorghum, soybeans, corn and rice, and the cereals except rice and flour are miscellaneous grains. Therefore, there are not necessarily only five kinds of miscellaneous grains, but also food crops. Besides these, common cereals include millet, black rice, brown rice, taro, sweet potato and so on.
According to the dietary guidelines for China residents, the daily intake of coarse grains and miscellaneous beans is 50- 150g, and that of potato food is about 50- 100g, with coarse grains accounting for one-third to one-half of all staple foods.
When you eat whole grains, if you can't digest them well, it is recommended to choose easy-to-digest varieties, such as millet and brown rice, and put more water when cooking whole grains. You don't have to pursue pure miscellaneous grains rice, you can gradually increase the amount, and miscellaneous grains and white rice can be eaten together.
I also want to remind everyone that although it is good to eat more miscellaneous grains, we should also pay attention to balanced nutrition. Don't just eat vegetarian food, and don't touch meat completely, especially middle-aged and elderly people.
Generally speaking, living conditions are better now, but many people have unhealthy diets. I suggest that you often eat whole grains and learn how to eat them correctly, so that you may be healthier and live longer.