How much do you know about whole grains?

It is said that the distinction between coarse and fine grains began in the last century, when natural and man-made disasters and food was scarce, and the food supply for urban residents was fixed to a certain amount. Without food and stamps, even if you have money, you can't buy a steamed bun or a bowl of noodles to eat. ** The food for urban dwellers is mainly rice in the south and wheat flour in the north, which is the so-called fine grain.

In addition, there are also some other grains, including corn, millet, sorghum, oats, buckwheat, barley, etc., as well as various legumes, such as soybeans, green beans, red beans, mung beans, etc., that is, coarse grains. As a result, there is a distinction between fine grains and coarse grains. This name also makes some sense, because fine grains need to be finely processed, while coarse grains only need simple rough processing or can be eaten without processing.

Regarding the distinction between fine grains and coarse grains, there is also the problem of taste, coarse grains do not taste as good as fine grains. Most of those born before the 60s had the experience of eating coarse grains such as cornmeal and sorghum flour, and pure coarse grains were a bit difficult to swallow.

Compared with years ago, the grain we eat now is getting more and more "fine" and less, especially the "coarse" grain, and we are eating more and more meat. Such changes in diet are not only detrimental to health, but also increase the risk of chronic diseases. Therefore, the first article of the "Dietary Guidelines for Chinese Residents" suggests that "the food is diverse, mainly cereals, and the thickness is matched".

"Food variety" is to ensure the supply of various nutrients necessary for the human body; "Cereal-based", that is, to ensure adequate energy and avoid excessive intake of animal foods, to prevent chronic diseases.

The understanding of "thickness collocation" includes the following aspects:

1. Eat some whole grains often.

Due to the simplicity of processing, the content of dietary fiber, B vitamins and minerals in whole grains is much higher than that of rice and white flour.

2. "Not getting tired of eating" is not good for health.

After processing, food often loses some nutrients, especially dietary fiber, vitamins and minerals, which are also easy for the human body to lack. Taking fine white flour as an example, its dietary fiber and vitamin B1 are only 1 3 of the standard powder. Eat less finely processed rice and white noodles.

3. The reasonable combination of different types of food can improve the nutritional value.

Cereals contain low levels of lysine in proteins, which are the limiting amino acids. Legumes are rich in lysine but low in methionine, which is their limiting amino acid. When cereals and legumes are combined, their limiting amino acids complement each other, thus greatly improving the physiological efficacy of their proteins.

4. Eating some coarse grains appropriately is conducive to the prevention and control of chronic diseases such as obesity and diabetes.

Coarse grains are better at preventing hyperglycemia than fine grains. Eating 85 grams of whole grains per day can reduce the risk of chronic diseases and can help with weight control. Therefore, it is recommended to eat more than 50 grams (one tael) of whole grains per day.

5. Eating coarse grains is good for health, but only eating coarse grains is not good!

Because coarse grains contain more phytic acid, it will reduce the absorption and utilization of certain minerals. Therefore, you can't just eat coarse grains and not fine grains.

Basically, it's the rice, wheat, beans and so on that we usually eat in the countryside.

There is a saying in our lives about whole grains. Do you know what foods are available for whole grains? In fact, coarse grains include corn, purple rice, mung beans, oats, and so on.

Just like their interior, corn has a lot of dietary fiber in it, which allows us to keep the shed full. Then there is the insoluble dietary fiber in purple rice, which has a lot of dietary fiber in them. All these well-fed foods are whole grains.

There is a saying about coarse grains in our lives, do you know what foods coarse grains are?

There is a saying about coarse grains in our lives, do you know what foods coarse grains are?

1.Corn. Yutan Noisy Rice is a coarse grain because it contains dietary fiber, which can make people feel full, and corn also has vitamins in it, which is easy to grow. As long as you put the corn in moist and loose ground and water it frequently, it will grow slowly.

2.Purple rice. Purple rice also belongs to coarse grains, because it belongs to glutinous rice, which contains a lot of insoluble dietary fiber and some trace elements, so it is easier to absorb than ordinary rice.

However, the yield of purple rice is very small, because they are grown in a very demanding environment, so they cannot be grown in many places.

What are low-sugar staple foods?

1.Oats: Because oats are coarse grains, they contain less sugar and are high in fiber, so we will feel full soon.

2.Purple potato: Purple sweet potato can be a low-sugar staple food, mainly because it contains a lot of starch, but it does not get a lot of sugar, because the fiber in it slows down the absorption of sugar.

3.Brown rice: As you should know, it is a coarse grain and is highly nutritious. Because there are a lot of nutrients in it, it is very beneficial to the metabolism in our body.

What is the harm of eating too many coarse grains?

1.Dyspepsia.

Whole grains do contain a lot of dietary fiber, so it can make our digestion not very good. If we eat too much at once, then we are prone to stomach upset. If you have a bad stomach, you must remember not to eat this whole grain, which will make people more uncomfortable.

2.Malnutrition.

Because coarse grains will make us digest very slowly, like the average elderly and children, the stomach is not very good. Eating these whole grains now makes it difficult for the elderly and children to absorb the nutrients. In the long run, you will be malnourished, so you should eat coarse grains occasionally, not every day.

Coarse grains refer to unrefined white rice flour, usually referring to whole grains, miscellaneous beans and tubers. Whole grains are commonly found in millet, corn, sorghum, oats, buckwheat, black rice, red rice, etc., miscellaneous beans mainly include red beans, mung beans, kidney beans, black beans, broad beans, peas, etc., and tubers are common in potatoes, taro, yams, sweet potatoes, etc. Whole grains are rich in dietary fiber, which can help intestinal peristalsis and relieve constipation.

There are millet, corn, sorghum, oats, buckwheat, black rice, red rice, red beans, mung beans, kidney beans, black beans, broad beans, peas, etc.

You know, corn, sorghum rice, millet, black rice, oats, buckwheat.

Although coarse grains are good to eat, they should not be excessive, in life, many people will have this experience, that is, after eating a whole corn, there will be a feeling of bloating, which is because eating too much coarse grains affects digestion. Eating too much fiber can also lead to the typical manifestations of malnutrition. After eating whole grains, you should drink more water, and you need to have enough water to ensure the normal digestion of the gastrointestinal tract.

Due to the weak digestion and absorption function, eating too much coarse grains will increase the burden on the stomach and intestines, and will also hinder the absorption and utilization of other nutrients.

Whole grains are wholesome. However, although coarse grains are good, they should not be overeaten, otherwise they will cause harm. Excessive use of coarse grains will delay gastric emptying, resulting in bloating, early satiety, indigestion, etc.

Excessive consumption of whole grains is not good for health. If you eat coarse grain products with less water content, such as mixed bean rice, corn wotou, etc., you should drink more water appropriately.

Whole grains contain a lot of dietary fiber, and sufficient water is required to ensure the normal digestion of the gastrointestinal tract. Therefore, if the coarse grain products you eat contain less water, such as mixed bean rice, corn wotou, etc., you should drink more water appropriately. The elderly and children whose digestive system has not yet developed perfectly, due to weak digestion and absorption, eating too much whole grains will increase the burden on the gastrointestinal tract and hinder the absorption and utilization of other nutrients.

For this group of people, in addition to choosing easy-to-digest coarse grains such as millet and rhubarb rice, and appropriately reducing the amount of coarse grains to eat, they can also improve the absorption rate by improving cooking methods, such as cooking porridge soft and sticky, coarse grains grinding, etc. However, it should be reminded that for diabetic patients, the softer and stickier the porridge, the faster the blood sugar rises after a meal.

Brown rice, millet, oats, noodles, and buckwheat are all coarse grains, which can promote our gastrointestinal peristalsis and are rich in dietary fiber.

Coarse grains include corn, sorghum, brown rice, oats, quinoa, all of which are coarse grains that can promote gastrointestinal motility.

Sorghum, corn, soybeans, red beans, mung beans, black rice, purple rice, wheat, oats, buckwheat, yams, potatoes and many more.

The real coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat, and can be divided into the following categories:

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

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

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

How to eat whole grains:Coarse grains can be boiled into various porridges, and they can also be mixed with different coarse grains to make porridge. Coarse grains such as soybean sinchai, red beans, mung beans, corn ballast, etc., are most suitable for boiling into porridge, and put some sweet potatoes and green vegetables in them to make sweet porridge or salty porridge, which is very suitable for breakfast.

Corn, in particular, is rich in magnesium, unsaturated fatty acids, crude protein, starch, minerals, carotene and other nutrients.

Coarse grains refer to grains other than rice and white flour, such as corn and sorghum. Grain for fodder. Pinyin: cū liáng.

Roughness.

Citation: Generally refers to grains other than rice and flour, such as corn, sorghum, millet, etc. As opposed to "fine grains".

Coarse grains are relative to the fine grains such as polished rice and white flour that we usually eat, mainly including corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans, mung beans, etc.

Sentence. Eating coarse grains is good for health, and the coarse grains honey beans are nested, and cornmeal, soybean flour, millet flour, wheat flour, and honey red beans are placed in it.

Good health is inseparable from coarse grains and vegetables. Strong physique, inseparable from jogging, indispensable for walking. Peace of mind is inseparable from greetings and blessings. On World Health Day, I wish you health, peace and happiness.

Winter solstice does not serve dumpling bowls, no one cares about frozen ears, dumplings also have university questions, nutrition matching should be perfect, less fat meat and more vegetables, control fat and mix good filling, dumpling skin plus coarse grains, unchanged delicious and healthy.

Eat more coarse grains and less meat, and the air conditioner is up to twenty-six. Go out and take the bus, energy saving and emission reduction landscape show. The faucet should be tightly screwed to drip water, and the lighting selection should be energy-saving.

Choose a small displacement for the car, and don't relax with your wallet. On World Thrift Day, thrift is a virtue. Are you beautiful today.

Autumn is deepening, the leaves are one after another, and the withered grass and dead poplars cover the road marks. Go to the south of the Yangtze River, break into the north of the desert, and walk around and fitness. The days are short, the nights are long, go to bed early and get up late to stay healthy.

Eat bitter gourd, eat coarse grains, hard and simple is the most maintained. The autumn water is long, the sky is also barren, and happiness and health are healthy. Wishing you good health.

With the development of the economy, the people no longer rely on coarse grains as their staple food.

Summary. Coarse grains are relative to fine grains such as polished rice and white flour, and are mainly divided into three categories: grains, miscellaneous beans and tubers, including corn, millet, soybeans, mung beans, sweet potatoes, yams, etc.

Coarse grains are relative to fine grains such as milled rice and white flour, and are mainly divided into three categories: cereals, miscellaneous beans and tuber residues, including corn, millet, soybeans, mung beans, sweet potatoes, yams, etc.

Its processing process is simple, can preserve many nutrients that are not found in fine grains, most of the coarse grains have little white matter content, but rich in starch, cellulose, minerals, and B vitamins. Eating coarse grains can help intestinal high fiber peristalsis, eliminate toxins, and prevent constipation.

Coarse grains generally refer to cereals and grains that have not been finely processed.

Coarse grains include brown rice, whole wheat flour, corn, sorghum, black rice, oats, buckwheat, black beans, red beans, etc. Compared with finely processed white rice, white flour and other refined rice noodles, coarse grains contain more nutrients such as dietary fiber, vitamins, and minerals. It is a bright and fierce food compared to refined rice noodles such as white rice and white noodles.

At the same time, compared with refined rice noodles, coarse grains are also more likely to produce a sense of satiety, which helps to control appetite and reduce energy intake, which is conducive to maintaining good health. Therefore, as a healthy food, coarse grains have received more and more people's attention. The precautions for purchasing coarse grains include paying attention to the appearance quality, paying attention to the place of origin, paying attention to the variety, paying attention to the preservation method and paying attention to the purchase channel, etc., and should be cautious to stimulate the potato bridge to ensure the quality and safety of the purchased coarse grains.

When buying coarse grains, you should pay attention to it

1. Pay attention to the appearance quality: When purchasing coarse grains, you should check the appearance quality and choose coarse grains without insect eyes, mildew and odor to ensure the quality and safety of food.

2. Pay attention to the place of origin: the origin and planting environment of coarse grains have a great impact on the quality, and coarse grains with good quality and high quality should be selected to ensure nutritional value and taste.

3. Pay attention to the variety: different coarse grains have different nutrients and efficacy, and you should choose the coarse grain varieties that are suitable for you to meet your personal nutritional needs.

4. Pay attention to the preservation method: coarse grains are susceptible to moisture and mold, so they should be stored in a well-sealed, dry and ventilated environment to ensure the quality and safety of coarse grains.

5. Pay attention to purchase channels: You should choose formal channels to buy coarse grains, such as supermarkets, food stores, etc., to ensure the quality and safety of products.