However, the old people at home have repeatedly told them to eat less flour and rice and more coarse grains.
As the saying goes, if you don't listen to the old man, you will suffer.
Then let's get to know it first.
What is coarse grains and what are the benefits of eating coarse grains?
Coarse grain, usually refers to grain without fine processing except rice and flour.
According to the types of coarse grains, they can be divided into three categories, which can be seen basically every day.
Cereals, such as corn, buckwheat, purple rice, wheat bran, barley, oats and so on.
Miscellaneous beans, such as soybeans, mung beans, mung beans, black beans, broad beans, peas, etc.
Pumpkin, sweet potato, purple potato, potato, yam, taro and other potatoes.
There are many kinds of coarse grains with high nutritional value, each with its own advantages.
Oats and beans are rich in high-quality protein, and breakfast is delicious and nutritious.
The fat content of corn and purple potato is not high, so slimming and fat-reducing meal replacement is just right.
Barley and buckwheat are rich in insoluble cellulose, which is beneficial to intestinal peristalsis.
Black rice and red beans can alleviate postprandial blood sugar fluctuation in diabetic patients.
Among the staple foods, the daily consumption of polished rice and white flour is low in vitamin content.
In terms of mineral content and dietary fiber content
Coarse grains are also far better than refined white rice and refined white flour.
Compared with flour and rice, coarse grains stay in the stomach for a longer time.
Delaying the absorption rate of glucose and effectively improving cardiovascular and cerebrovascular functions.
In addition, coarse grains need to be chewed better to make teeth stronger.
So I often eat coarse grains, which are delicious and healthy!
Facts have proved that the nutritional value of highland barley is much higher than other staple foods.
Most importantly, it is one of the few plants that can resist the cold and hypoxia in the plateau.
It is a miracle of life on the snowy plateau and a gift from nature.
Tibetans, both men and women, are very strong, so it is good to eat regularly.
Highland barley qiba
It is the staple food that Tibetans can't live without for three meals a day.
You take it with you when you go out for a nomadic or long-distance trip.
Simple to eat and convenient to carry.
When you are hungry, grab a handful of cooked rice cakes and drink butter tea at noon.
Even on-site production is extremely easy.
Coarse grains, flour and rice are all grains. Relatively speaking, flour and rice taste better, but why do you advocate coarse grains so much now?
1 Reduce the incidence of intestinal cancer
Coarse grains contain a lot of dietary fiber, which helps to promote intestinal peristalsis, relieve constipation and improve intestinal environment. Studies have proved that dietary fiber intake is negatively correlated with the incidence of intestinal cancer. People who consume 34g dietary fiber every day have a 42% lower risk of rectal cancer than those who only consume 13g every day.
2 supplement b vitamins
The most obvious difference between coarse grains and flour and rice is that coarse grains are rich in dietary fiber and B vitamins. B vitamins are indispensable substances for promoting metabolism, converting sugar, fat and protein into calories, and reducing the risk of rectal cancer, colon cancer and ovarian cancer.
3 delay the rise of blood sugar
Coarse grains, flour and rice contain calories and sugar, which will raise blood sugar as long as they are eaten. However, coarse grains contain more dietary fiber, and the release of sugar is slower than that of flour and rice. For diabetics, replacing part of flour and rice with coarse grains has a certain effect on controlling blood sugar.
Click here to add a picture description (up to 60 words) for editing.
It is beneficial to lose weight and prevent hyperlipidemia.
Fiber has a microporous structure, which can absorb water and oil in human body and interfere with the digestion and absorption of protein, sugar and fat. Coupled with low calories, it is beneficial to lose weight and prevent hyperlipidemia.
5 Prevention and treatment of depression
High-calorie foods will increase the incidence of depression, while coarse grains are low-calorie foods with sedative effects. At the same time, the vitamin B family rich in coarse grains is helpful to treat depression.
Look here
Do you want to change the eating habits of yourself and your family?
While eating more coarse grains, we should also pay attention to the combination of thickness and reasonable diet.
If you are interested in highland barley, you might as well have a try.
Then the next meal will start with "simple tea and light rice"!