Do you know how to eat whole grains the most nutritious
Editor’s note: Many people now realize that too much polished rice noodles can cause some wealthy diseases, and they have started to find ways to eat more coarse grains.
However, do you know how to eat coarse grains to be the most nutritious?
Are the so-called coarse grains on the market really healthy?
In this issue, we invite experts to answer your questions one by one.
Eating two or two coarse grains a day to lose weight, laxatives, intestines, and prevent chronic diseases and cancer. The necessity of coarse grains to the human body can actually be explained by using a slogan: coarse grains are not almighty, but without coarse grains is absolutely impossible.
Professor Cheng Yiyong, chairman of the Chinese Nutrition Society, clearly pointed out that the role of coarse grains in preventing diabetes, hypertension, obesity, and constipation cannot be ignored.
”Coarse grain is relative to fine grains such as rice and white flour.
Cheng Yiyong said that it mainly includes two types, one is milling without finishing, whole wheat, etc .; the other is various miscellaneous grains except rice and wheat.
For example, corn, millet, black rice, purple rice, barley, oats, buckwheat, etc. of cereals, soy beans, mung beans, red beans, black beans, etc. of mixed beans.
The biggest feature of whole grains is that they contain excess supplementary fiber.
Therefore, foods with the same ingredients and coarse grains are rich in energy and can reduce excessive risks.
Second, the precipitated fibers have the effect of promoting intestinal peristalsis, which can shorten the stagnation time of feces in the intestine, make the stool smooth, and can prevent toxins from staying in the body for too long.
Third, the precipitated fiber is also beneficial to the growth of probiotics in the body and is beneficial to maintaining its own health.
One reason why coarse grains are being promoted today is that it prevents certain chronic diseases.
The cause of dyslipidemia, hypertension, diabetes, and obesity is the emergence of insulin resistance, or repeated large-scale changes in blood glucose or continued to intensify, causing problems in the body’s regulatory mechanism.
Although coarse grains are also grains, they are not the same as polished rice noodles, and their glycemic index increases, so it is beneficial to prevent a variety of metabolic syndromes and to some extent prevent certain cardiovascular and cerebrovascular diseases.
That being the case, there is evidence-based medical evidence that eating more coarse grains can prevent cancer.
Of course, there are thousands of coarse grains, and it is not enough to eat them unrestricted. Some studies have found that eating too much crude fiber may cause gastric cancer.
Therefore, the “Guide to Chinese Residents’ Expectations 2007” clearly states that “coarseness and fineness” is one of the basic principles of diet that people should follow.
Quantitatively speaking, it is advisable for adults 1-2 (50-100 grams) per person per day.
If it is too fine, nutritional discounts can be improved by “fine-grained coarse grains”. But adding a large amount of oil, sugar, and starch to damage the “healthy quality” of coarse grains is wrong.
Because of the pursuit of taste, we cannot depart from the fundamentals of health.
The advantage of coarse grains is that no nutrients such as precipitated fibers, vitamins and minerals are retained.
If you add a lot of fat, a lot of sugar, and a lot of white flour, white rice flour, pure starch, etc., its advantages will no longer exist.
For example, tortillas sold in restaurants and supermarkets are fried with fat, edible alkali or baking powder are used to create a porous effect, refined white flour and starch are used to enhance the delicate feeling, and sugar is used to improve the taste.
The food made in this way can no longer fully retain the nutritional value of corn.
Another point, when making bean bag fillings in many places now, throw away the water for cooking the beans several times, and then remove all the bean skin, make the red bean paste extremely delicate, the sweetness is particularly heavy, and then pour the seemingly fine bean paste with white flourBag, will lose the health characteristics of the bean bag itself.
In contrast, traditional beanbags are made from whole red beans cooked and crushed at one time, which maintains a large amount of accumulated fiber in the skin and a variety of antioxidants. The vitamin preservation rate is higher and the sweetness is stillVery light, such a staple food is sustainable for health.
When making potatoes, many people like to mash it into mash, make it into rolls, cakes, etc., and then fry it; or put mashed potatoes and add plant cream, sugar and flavor instead of sweets, and actually lose the potato.The healthy nature of the class makes it a premium food.
Roasting, steaming, boiling, stewing and other methods without fat or less fat are more healthy.
There are also coarse grain biscuits and wheat bran biscuits commonly found in supermarkets.
Coarse grains are easy to absorb oil, and they will taste better after oil absorption, but this is enough to make the health of coarse grains compromise.
In short, fine grains are refined to a certain extent to improve their taste, not the nature of coarse grains has been changed.
When you find that the coarse grains you eat are not “crude” at all, I am afraid that it has become a “fake”.
If you have stomach problems, you ca n’t eat more coarse grains. What are the taboos and who is not suitable?
People with stomach problems or peptic ulcers.
Cheng Yiyong said that a large amount of cellulose has a certain degree of irritation in the stomach and intestines, which is normal for healthy people, but people with severe gastritis or hyperacidity are not suitable, and people with ulcers in the stomach can not stand it.
So these people recommend eating less (below the recommended amount) or not eating. Infants under 6 years.
The gastrointestinal tract of preschool children is immature, with poor digestion and absorption, and should not be stimulated.
In addition, children need to absorb a lot of calcium, iron, zinc and other minerals during growth and development, but the phytic acid and tannins contained in coarse grains may prevent the absorption of these micronutrients.
There are also some misunderstandings that need to be noted. Some people think that coarse grains can be laxative, so patients with diarrhea are better not to eat them.
But Cheng Yiyong believes that some coarse grains may reduce diarrhea.
In addition, some people say that pregnant women are not suitable for coarse grains. According to Cheng Yiyong, as long as the recommended amount is used, there is usually no problem. Even some pregnant women in the pregnancy reaction period eat coarse grains, which may also have the effect of alleviating morning sickness.
The best cooking and cooking with less oil and salt makes too many good things to raise the mouth, and more or less resists the poor taste of coarse grains, and can only remind yourself over and over again, eat for health.
Ca n’t eat coarse grains take care of both taste and health?
Fan Zhihong, associate professor at the Food College of China Agricultural University, doesn’t think so.
Coarse grains are healthy because they can provide a variety of health ingredients and fiber supplements, which are slightly small and free of sugar and salt.
Therefore, if you want to eat whole grains healthy, you must maintain its original health characteristics.
Therefore, the corresponding coarse grains are steamed and cooked with less oil and less salt.
For example, millet, oats, barley, etc. are suitable for cooking porridge.
However, in order to meet people’s increasingly sophisticated tastes, you can try the following methods.
Ferment or cook in a pressure cooker.
Fermentation can greatly improve the absorption of trace elements in coarse grains, and it is easier to digest and absorb; high pressure can make the absorption fibers of trace elements in coarse grains fully absorb water and soften, reducing the stimulation of interconnection.
Add delicious and healthy ingredients such as lily, jujube, sesame, dried fruit, etc.
For people with low blood sugar and sweet taste, you can also add some flavoring ingredients to replace white sugar, rose sauce, osmanthus sugar sauce, jam, bean paste, etc. to increase the taste of food.
Jiang Liangduo, chief physician of internal medicine at Dongzhimen Hospital of Beijing University of Traditional Chinese Medicine, recommended that sweet potato, jujube, lotus seeds, lily and other porridge can be added to millet porridge to increase nutrition and taste more delicious.
Adding fine grains tastes good.
Feng Baili, a member of the National Small Grain and Bean Variety Identification Committee and a director of the office and professor of Northwest A & F University, said that indica rice flour can be mixed with barley flour to make noodles, buns, etc .; buckwheat flour can also be added to 20% -30% wheat flourTo increase its elasticity, make pasta.
In addition, when rice or millet is used to make porridge, buckwheat rice is added appropriately, or buckwheat flakes are washed with milk, which are all nutritious and healthy eating methods.
Best partner meat and eggs If you want to choose a nutritious partner for coarse grains, meat and eggs are one of the best.
One drawback of coarse grains is that phytic acid and tannins in them can hinder the absorption of trace elements such as iron and zinc.
Meat food, especially red meat, is an important carrier of iron, zinc and other mineral elements.
Choosing meat as its partner can make up for this deficiency.
Choosing eggs as another partner of coarse grains, it is more considered that the combination can make the inserted protein appear to have the effect of 1 + 1 greater than 2.
Eggs and meat, fine grains, and different types of coarse grains can be complemented by protein as long as they are eaten together.
In addition, it is best to choose fresh grains. Some millet, corn, etc. should be bought immediately after they come down.
Because fresh whole grains contain relatively more B vitamins, and the flavor is stronger, it is not only good for nutrition, but also better in taste.