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.

Second, the disadvantages of eating whole grains:

1, affecting digestion: eating too much coarse grains affects digestion because coarse grains contain more cellulose. Eating too much coarse grains will lead to bloating, affect appetite, and even lead to intestinal obstruction, dehydration and other symptoms.

2, causing acid reflux: eating too much coarse grains will obviously delay gastric emptying, causing gastric acid reflux, and people of all ages may have acid reflux symptoms. Excessive coarse grains entering the stomach may lead to food accumulation. When food accumulates in the stomach, these foods will wrap the gastric acid in the stomach and return to the esophagus, causing gastric acid reflux and damaging the esophageal mucosa.

3. Interference with drug absorption: Too much dietary fiber will also interfere with drug absorption, which may reduce the efficacy of some lipid-lowering drugs and antipsychotics.

4, leading to malnutrition: Long-term excessive consumption of coarse grains will affect the human body's absorption of protein, inorganic salts and some trace elements, so that the human body lacks many basic nutrients, leading to malnutrition.

5, causing obesity: Some people mistakenly think that eating coarse grains helps to control blood sugar and blood lipids, so they desperately eat coarse grains. People who usually eat three or two grains in flour and rice can eat half a catty of coarse grains, which leads to excessive energy intake and obesity. ?

Extended data

Cereals refer to: rice, wheat, soybeans, corn and potatoes. At the same time, grains other than rice and flour are customarily called miscellaneous grains and also refer to food crops, so grains are also a general term for food crops.

In Huangdi Neijing, the five grains are called "japonica rice, adzuki bean, wheat, soybean and yellow rice", while in Mencius Teng Wengong, they are called "rice, millet, millet, wheat and oat", and in Buddhist sacrifices, they are also called "barley, wheat, rice, adzuki bean and flax". There is also a saying that grains generally refer to five crops, namely "hanging, rattan, root, horn and ear".

In the first volume of Compendium of Materia Medica written by Li Shizhen in the Ming Dynasty, he wrote: "The five internal organs are more uniform, and the uneven dirty will win. Therefore, as the saying goes, a valley is prosperous and a valley is dead. " This sentence means that you are healthy if you can eat. Whole grains are the healthiest food, so people should give priority to whole grains in their diet.

Grain staple food can maintain vigorous life and ensure good health. Traditional Chinese medicine believes that "stomach qi is the foundation of the four seasons", "stomach qi is born, and without it, it will die", and food staple food is the main source of stomach qi. In Huangdi Neijing, there is also a dietary principle of "five grains for nourishment, five animals for benefit, five fruits for help and five vegetables for supplement", which holds that five grains are the foundation of health preservation.

In China residents' balanced diet pagoda, the staple food such as grain is located at the bottom of the pagoda, which is the basis of the whole diet structure. The Dietary Guide for China Residents also tells us that under the premise of food diversification, the daily diet should be mainly cereal, which can provide the energy needed by the human body and more than half of the protein. We should eat at least 300 grams of staple food every day, including rice, steamed bread, noodles, oats, corn and so on. , and pay attention to the collocation of thickness.

In addition, "Gu Xing, Gu Wu" is more suitable for patients. If they can eat in the disease, their vitality will be strong; On the contrary, life will not last long, which shows how important staple food is to health. Many people don't eat staple food in order to lose weight, so their faces are sallow, their resistance is reduced, and their health is damaged, which is not desirable.

Whole grains can nourish the five internal organs. As early as ancient times, there was a saying that "one grain supplements one dirty". Soybean nourishes kidney, rice nourishes lung, millet nourishes spleen, sorghum nourishes liver and wheat nourishes heart.

According to the data published by China Nutrition Society, cereals, melons, vegetables, bean products, etc. 100 were selected, and their dietary fiber content was lower than 1% on average. It is very difficult to satisfy 25-35g of dietary fiber every day, so the lack of dietary fiber has become a common phenomenon, and finding high-fiber food has become an inevitable choice for "people of insight" and "urban aristocrats".

Whole grains are rich in nutrition and high-quality protein. This high-quality protein has a good effect on improving human nutrition, intelligence and bone development. More importantly, the dietary fiber content of whole grains is high, while aquatic products and livestock and poultry do not contain cellulose. With the rapid development of miscellaneous grains processing industry, many processed products such as miscellaneous grains powder have become indispensable food for residents. Nutrition experts suggest that each person should consume 25-35g of dietary fiber every day. The intake of most people is only 5- 13g, so it is very important to choose foods rich in dietary fiber (especially urban people).

According to the survey, 90% of adults don't get enough fiber, and more than 50% of respondents get less than half of the recommended fiber. Long-term lack of fiber not only affects gastrointestinal health, but also lacks satiety provided by eating fiber, which is easy to overeat and lead to obesity. Multi-fiber five-grain rice is made from all kinds of health-preserving five-grain raw materials by low-temperature baking and grinding into powder. During the processing, no puffing and no green raw materials are added, and the nutritional components of the raw materials are most completely retained.

Whole grains are rich in dietary fiber. Eating more whole grains in daily diet can improve fiber intake, provide satiety and easily achieve the effect of losing weight.

References:

Baidu encyclopedia-whole grains