What are the nutrients in whole grains? What are the whole grains

The ancients said, "Five grains for nourishment," which means that eating whole grains is good for health. Different coarse grains have different effects, such as: corn is recognized as the world's "best crop", its cellulose is 4 times 10 times higher than milled rice, refined flour, and cellulose can accelerate intestinal peristalsis, reduce the risk of colorectal cancer, reduce cholesterol absorption, and prevent coronary heart disease.

Mung bean has a sweet and cold taste, diuresis and swelling, neutralization and detoxification, and cooling and thirst-quenching effects.

Buckwheat contains chlorophyll and rutin, which other grains do not have. Buckwheat has twice as many vitamins and niacin as wheat, and niacin is 3 times or 4 times more. Niacin and rutin contained in buckwheat are both high blood pressure medicines.

Regular consumption of buckwheat is also effective for diabetes. Fresh brown rice is also more beneficial to health than polished rice, because the more refined the grain is processed, the more vitamins, protein and fiber are lost.

Oats are rich in protein; Rice is rich in tryptophan and carotene; Legumes are rich in high-quality protein; Sorghum is rich in fatty acids and rich in iron; Potatoes contain carotene and vitamin C. In addition, coarse grains also have the effect of **. For example, corn also contains a large amount of magnesium, which can strengthen the peristalsis of the intestinal wall and promote the excretion of body waste, which is very beneficial to the body.

When the corn is ripe, the ears of corn are made of food, corn cakes, corn tortillas, and puffed corn flowers are all good green foods.

In addition, the oils and fats in legumes and nuts are rich in vitamin E, which can help with antioxidants and eliminate free radicals, which can effectively protect**.

Coarse grains mainly include cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, wheat, etc.), miscellaneous legumes (soybeans, mung beans, red beans, black beans, broad beans, peas, etc.), and tubers (sweet potatoes, yams, potatoes, etc.). Various whole grains contain different nutrients, oats are rich in protein; Millet is rich in tryptophan, carotene, iron, and B vitamins; Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids, as well as iron. Compared with coarse grains, refined white rice and refined white flour lose some nutrients in the grain processing process, and the most serious is the loss of vitamin B1 and inorganic salts.

Coarse grains are easy to process, and many nutrients that are not found in fine grains are preserved. In terms of nutrient composition, coarse grains are relatively low in protein, rich in starch, cellulose, inorganic salts, and B vitamins. [1]

Nutritional analysis. Whole grains are rich in insoluble fiber, which helps to ensure the normal functioning of the digestive system. It works synergistically with soluble fiber to reduce blood concentrations of LDL cholesterol and triglycerides; Increases the residence time of food in the stomach, delays the rate of glucose absorption after meals, and reduces the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.

Medical studies have also shown that cellulose helps fight many diseases such as stomach cancer, bowel cancer, breast cancer, ulcerative enteritis, and more.

Advantage. 1 Long-term consumption can prevent the occurrence of fever-borne diseases, such as diabetes, cancer, high blood pressure, cold, etc.

2. Prevention and treatment of cardiovascular and cerebrovascular diseases.

Coarse. 3. Prevention and treatment of diabetes.

4. Cure constipation.

5. Impregnation of **.

6. Prevention and treatment of depression.

7. Nourish the spleen and stomach, preferably in spring.

8. Improve the intestinal environment.

Coarse grains include corn, purple rice, sorghum, oats, buckwheat, wheat bran, soybeans, green beans, red beans, mung beans, etc.

There are various types of coarse grains, with high nutritional value, and the nutrients contained in various coarse grains have their own strengths. The processing process of coarse grains is simple, and many nutrients that are not found in fine grains are preserved. In terms of nutritional composition, most whole grains are relatively low in protein, rich in starch, cellulose, minerals, and B vitamins.

Classification

According to the different forms of coarse grains, coarse grains can be divided into three categories.

1.Cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, etc.

2.Miscellaneous legumes: soybeans, mung beans, red beans, black beans, broad beans, peas, etc.

3.Tubers: sweet potatoes, yams, potatoes, etc.

The above content reference: Encyclopedia - Coarse grains.

There are actually three types of coarse grains: cereals, miscellaneous legumes, and tubers. The whole grains we eat every day belong to it.

Representatives of cereal-like coarse grains:

Corn: There are many varieties and types of corn, according to the use, there are grain for feeding, vegetables, processing, popping grain type (popcorn special) and so on. What we eat daily is food, which has many biological activities, such as antioxidant, improving immunity, and bacteriostatic sterilization.

Millet: also known as millet, called millet in the north, high nutritional value, comprehensive and balanced nutrition, mainly containing carbohydrates, proteins and amino acids, fats and fatty acids, vitamins, minerals, etc.

Barley: Barley is one of the oldest cultivated crops in the world and has a variety of uses for food, feed, brewing, and medicinal purposes. The coarse grain biscuits we usually eat are made of wheat flour as the main raw material.

Oats: Divided into two categories: bare oats (skin oats) and naked grains (naked oats), the grains of oats are used for grinding noodles and have high nutritional value.

What are the whole grains?

The first kind of coarse grain is the often eaten millet, which contains a relatively rich amount of dietary fiber, which is a classic coarse grain. The second food is often eaten corn, which contains more dietary fiber than millet, and is also a typical coarse grain. The third food is the sorghum that is often eaten, and the amount of crude fiber contained in the sorghum is also very rich, which is a typical coarse grain.

The fourth type of food is the oats that are often eaten, which contain very rich dietary fiber, and are also classic whole grains.

Corn, sorghum rice, oats, buckwheat are all coarse grains.

Corn, purple rice, sorghum, oats, buckwheat, wheat bran, black beans, soybeans, green beans, red beans, mung beans, ......

There are three types of coarse grains: cereals, dried beans, and tubers, which are:

1. Cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, wheat, etc.;

2. Dried beans: soybeans, mung beans, red beans, black beans, broad beans, peas, etc.;

3. Tubers: sweet potatoes, yams, potatoes, etc.;

4. In modern Chinese, the "five grains" usually refer to: rice, wheat, soybeans, corn, potatoes, and it is customary to call grains other than rice and flour "miscellaneous grains". Whole grains generally refer to grain crops, so grains are also a general term for grain crops.

Coarse.

1.Oats. The functional components in oats that have the effect of regulating blood sugar mainly include polysaccharides and polypeptides, which have an important impact on reducing the intestinal absorption efficiency of sugar, improving insulin sensitivity and improving insulin resistance.

2.Buckwheat. The main blood sugar regulating components in buckwheat are buckwheat alkali, flavonoids and saponins, which can inhibit peroxidation and protect pancreatic islet cells by regulating the changes of enzymes and hormones in the process of glucose metabolism.

3.Barley. The functional components in barley that have the function of regulating blood sugar are mainly polysaccharide compounds such as dextran and non-glucan, as well as polyphenolic compounds. The mechanism of barley regulating blood sugar may be related to the inhibition of sugar absorption in the stomach and intestines.

4.Millet. The main component in millet that regulates blood sugar is millet protein. Studies have found that millet can effectively improve blood sugar control in patients with impaired glucose tolerance, improve glucose tolerance, and help diabetic patients effectively control blood sugar.

5.Mung bean. The main ingredient in mung bean that has the effect of regulating blood sugar is resistant starch. Mung bean resistant starch promotes postprandial glucagon-like peptide 1 secretion, thereby promoting insulin secretion and lowering blood glucose levels in a glucose concentration-dependent manner.

5. Whole grains are rich in a variety of trace elements, which are used as components of enzymes, hormones, vitamins, nucleic acids, etc., and participate in the metabolic process of life.

61. Corn: Sweet and sweet, melting, entering the stomach, kidney meridian, has the effect of replenishing deficiency, strengthening the spleen and stomach, clearing deficiency and heat, and is used for indigestion, nausea, diarrhea and thirst caused by insufficient stomach yang caused by weakness of the spleen and stomach.

2. Wheat: cool and sweet, into the heart, spleen, kidney meridian, has the effect of nourishing blood and kidney, strengthening the spleen and intestines, removing heat and quenching thirst.

3. Chestnut: Sweet in taste, into the spleen, stomach, kidney meridian, has the effect of tonifying kidney qi, benefiting the spleen and stomach, strengthening tendons and invigorating blood.

4. Glutinous rice: sweet, overflowing, entering the spleen, stomach, and lung meridians, and has the effect of tonifying and benefiting qi.

5. Potatoes: complete nutrients, complete protein, high amino acid content, experiments show that bright hail potatoes and whole milk powder can provide all the nutrients needed by the human body.

6. Sweet potato: It can make the nutrition balanced, has a certain dietary and medicinal function, and belongs to the longevity food.

7. Soybeans: sweet taste, nourishing qi and blood, strengthening the spleen and stomach, moisturizing and dissipating water, used for weak qi and blood, indigestion, unfavorable urination, etc.

1. Coarse grains are rich in a variety of nutrients, and the nutrients are more comprehensive than fine grains, in addition to being rich in dietary fiber, thiamine, riboflavin, niacin, carotene, calcium, phosphorus and other nutrients are more, and carotene is not available in fine grains.

2 coarse grains are rich in dietary fiber, plant fiber is a substance that can not be digested, but can promote gastrointestinal peristalsis, if there is a lack of dietary fiber in the food, the residue will be reduced, and it is easy to lead to constipation, will be accompanied by metabolic dysfunction, dull complexion and other problems, regular consumption of coarse grains rich in dietary fiber, can promote gastrointestinal peristalsis, smooth human defecation, strengthen metabolic function, and then make ** more shiny.

3. Coarse grains contain enzyme inhibitors, which can enhance cell activity, resist skin oxidation, prevent cancer, and regular consumption of coarse grains can delay the aging of machine selling split bodies, inhibit the generation of cancer cells, and prevent and treat stomach cancer, intestinal cancer, breast cancer and other cancers.

4. Coarse grains are rich in vitamins, especially the vitamin B elements that will be lacking in fine grains, vitamin B1 is an aqueous solution vitamin, which can be seen in the metabolism of carbohydrates, providing calories for you, and can also promote digestion, improve appetite, and maintain the normal function of the nervous system.