Whole grains should penetrate into the daily diet
Whole grains should penetrate into the daily diet
With the improvement of living standards, the daily diet has become more refined, and the proportion of big fish and big meat in the diet structure has become larger and larger, and the consequences are high blood lipids, high blood pressure, and high blood sugar levels.
”Abnormalities in metabolic diseases such as blood sugar and blood lipids have made modern people begin to miss the days of eating whole grains.
The whole grain is rich in nutritive value, and the coarse grain can remove excess substances in the body, and has the functions of weight loss, lipid-lowering, hypoglycemic and laxative.
Xue Changyong, chief physician of the Nutrition Department of the 301 Hospital of the Chinese People’s Liberation Army, suggested that to maximize the value of coarse grains, it is best to eat them every day, and eat them together with fine grains.
The “rough thing” becomes “fragrant”. The so-called coarse grain is relative to fine rice such as polished rice and white flour. From the processing point of view, it is a kind of grain that has not been deeply processed and finely processed, and the nutrients are preserved intact.
Xue Changyong, chief physician of the Nutrition Department of the People’s Liberation Army 301 Hospital, said that the types of coarse grains mainly include three categories: cereals, miscellaneous beans, tubers, such as corn, millet, barley, oats, and buckwheat.Common coarse grains.
Xue Changyong introduced that the main starch, protein, trace and vitamin content in the fine grain are relatively high.
Because the finer the grain is processed, the loss of vitamins, inorganic salts and trace elements can be lost during processing.
“Because of the simple processing, the taste of coarse grains is rough, but there are no nutrients in the coarse grains.”
If the carbohydrate content is lower than the fine grain, the fiber content is expected, and at the same time, it contains B vitamins and various trace elements.
“High-concentration fiber content coarse grains not only have the necessary amino acids and high-quality protein, but also contain calcium, phosphorus and other minerals and vitamins. Compared with polished rice, white flour, the content of coarse grains is lower than that of fine grains, and the content of filled fiber is high.It is more likely to produce satiety afterwards and reduce repeated intake.
It is understood that the precipitated fiber content of coarse grains is much higher than that of fine grains, and the additive fiber is only 0 per 100 g of rice.
7g, and in 100g corn, sorghum, soba noodles, the fiber content is 8 respectively.
0 grams, 4.
3 grams, 4.
Xue Changyong pointed out that the precipitated fiber is a residue of plant food that cannot be digested and absorbed by the human transplanted tract, and its role cannot be ignored.
“Dietary fiber helps to ensure the normal operation of the digestive system. At the same time, it works with soluble fiber to lower the concentration of low-density cholesterol and triglyceride in the blood; increase the residence time of food in the stomach, and reduce the rate of glucose absorption after continuous meals.Risk of hypertension, diabetes, hypertension and cardiovascular and cerebrovascular diseases.
In addition to the expected fiber, coarse grains are also rich in vitamins and minerals.
Vitamin Bl is a vitamin and vitamin. Its important role is to participate in metabolic metabolism as a coenzyme.
In addition, vitamin Bl can also increase appetite, promote digestion, and maintain normal function of the nervous system.
Hypoglycemic index The index of glycemic production refers to the ratio of the elevated blood sugar effect of a certain food to the elevated blood sugar effect of a standard food (usually glucose), and refers to the ability of the human body to increase the blood sugar level of the human body after eating certain foods.This concept makes it easy to choose sugary foods.
Foods with high glycemic index, glucose is high in plasma and blood sugar is increased in the blood; while foods with low glycemic index have long residence time in the body, low absorption rate, slow glucose release, and low complication after glucose enters the bloodstream.The rate of decline is also slow, and blood sugar is relatively low.
”We know that sugary foods have an effect on blood sugar. The white rice is digested quickly after dialysis, the absorption rate is high, the glucose is released quickly, and its glycemic index is high. On the contrary, the coarse grains and grains are matured due to production and processing.The amount of processing, etc., the high crude fiber content itself, the glycemic index will not be too high.
Xue Changyong specified a set of data to illustrate the glycemic index between coarse and fine grains: rice porridge 69.
4, rice 83.
2, noodles (whole wheat flour, fine) 37.
0, noodles (wheat flour, dry, coarse) 46.
0, black rice porridge 42.
3, corn (sweet, boiled) 55.
0, millet (cooking) 71.
0, millet porridge 61.
5, buckwheat noodles 59.
Xue Changyong suggested that the normal population should eat some coarse grains every day, which is beneficial to improve glucose tolerance.
For diabetics, high-fiber low-glycemic index coarse grains combined with fine grains can control blood sugar and body weight.
However, the food is soft and hard, raw and cooked, and thick, and the particle size has an effect on the food glycemic index.
Therefore, the cereals do not have to undergo continuous high-temperature cooking, and do not need to be refined. The finer the coarse grains, the longer the processing time, the higher the temperature, and the more water, the progressive formation index can not be achieved. The coarse and fine grain is half of the coarse grain. Even the coarse grain tastes bad, but it is best not to process the coarse grain too fine, otherwise it will destroy the nutritional value of the coarse grain.
Like corn, corn husks are rich in crude fiber and minerals before they are processed. Once deep processed, nutrients are reduced.
“Xue Changyong suggested that the coarse and fine grains should be best eaten with the right amount, so that it can not only exert the effect of the coarse grains, but also avoid the adverse reactions caused by the excessive consumption of coarse grains.
”Generally, the proportion of coarse grains is distributed according to the amount of staple food throughout the day. The coarse grain is recommended to eat at least half of the whole day’s staple food. Only when this amount is reached for a long time can the effect of eating coarse grains be achieved.
Xue Changyong believes that when adding porridge, add a millet in rice or cut a few pieces of sweet potato. When cooking, add some rice on the black rice. Don’t want to cook and use the nest to make staple food. These are time-saving and labor-saving introductions.A good way to get coarse grains.
Xue Changyong said that not everyone is suitable for eating a lot of coarse grains, such as peristalsis, ulcerative colitis, chronic diarrhea or intestinal obstruction, gastrectomy, intestinal resection and other people with digestive tract problems, especially when eating whole grains.