A steaming bowl of noodles, a plate of sweet and fluffy buns, and a fragrant rice are the most soothing to the stomach.
Staple foods are a major part of the daily diet of the day and an indispensable source of energy. However, like ordinary rice and flour, they have been finely processed, and a lot of nutrition has been lost.
The Dietary Guidelines for Chinese Residents (2016) clearly point out that "food is diverse, grain-based", and it is recommended that people consume 250-400g of cereals and potatoes every day, of which whole grains and miscellaneous beans total 50 to 150g.
SourceChina Dietary Guidelines 2016
What is a whole grain? In fact, there are no finely ground grain seeds after shelling, and the bran (bran) is still there. Because bran (bran) is rich in dietary fiber, B vitamins, minerals and antioxidants, it is very good for our body.
Today, let's introduce the six "whole grain" rankings of nutrition and health!
06. Barley
Barley is the main food of residents in Tibetan areas, chewing up QQ bombs, and low sugar and low GI, dietary fiber is super high, and the nutritional value is not low.
According to the Tibet Autonomous Region Academy of Agriculture and Animal Husbandry Sciences, barley is the highest β-glucan among wheat crops in the world. β-dextran can be used to lower cholesterol and regulate blood sugar, and is an awesome natural and healthy staple.
05. Sorghum rice
Sorghum rice is an important member of grains, it can brew vinegar, wine, but also cook porridge, stewed rice to eat, many effects.
Sorghum rice contains a large amount of crude fiber and rich amino acids and trace elements, which can promote the secretion of digestive juices and improve gastrointestinal digestive function.
04. Corn
Corn is often eaten, and the taste is delicious, not to mention the nutrition is still very high.
Corn is high in vitamins, 5 to 6 times higher than rice! And corn is also rich in dietary fiber, which can promote intestinal peristalsis and properly healthy coarse grains.
03. Xiaomi
As the saying goes: "Grains and grains, millet is king." "Millet, as the first of the five grains, has a high nutritional value. The vitamin B1 content of millet is among the best in all grains and vegetables; and the millet porridge boiled out is known as "substitute ginseng soup".
In particular, the rice oil of millet, recorded in the "Compendium of Materia Medica", rice oil, li neng solid hair trick, the fattest (nourishing).
Rice oil has a strong tonic effect, and can even be compared with ginseng soup. Drinking in moderation can moisturize the gastrointestinal tract, and it is suitable for infants, infants, the weak and the elderly.
02. Oats
Oats are both soluble and insoluble dietary fibers, and are known as the "nobles" of the natural dietary fiber family.
When choosing oatmeal, pure oatmeal (made of oat grains is pressed), which retains the original nutrients of oats to a large extent.
And pure oatmeal is not as difficult to cook and digest as the whole oat, and it is suitable for young and old. It also does not contain additives such as sucrose and flavors, and it will not gain weight when eaten.
01.
Brown rice/black rice/red rice/purple rice
Brown rice, black rice, red rice, and purple rice are all whole grain rice, which are rich in nutrients, such as protein, amino acids, vitamins, dietary fiber, inorganic salts, etc.
This type of rice is good for digestion and spleen and stomach, because it is rich in protein, starch and trace elements.
They also contain digestive enzymes that promote digestive function, promote the absorption of nutrients by the body, relieve gastrointestinal discomfort, promote peristalsis of the gastrointestinal tract, assist in indigestion, and promote digestion.
(Health Care Doctor)