Rice, steamed bread, noodles, etc., are the staple foods that people are most often exposed to. The main ingredient is carbohydrates, which can provide people with the calories needed for daily activities. However, Zhang Wenhong suggested that everyone should not eat refined staple food, otherwise it is easy to eat fatty liver, diabetes and other problems.

Why not eat fine staples?

The finely processed foods such as white rice, white steamed bread, white noodles, white bread, biscuits and cakes eaten in daily life are judged as refined staple foods or refined carbohydrates.

A diet based on refined carbohydrates is unhealthy for two main reasons:

• First, the processing of fine staple foods will lead to the loss of a large amount of dietary fiber, vitamins and trace elements;
• Second, fine food The staple food contains less dietary fiber, but retains a large amount of starch. Starch is digested and decomposed quickly in the human body, which can easily lead to a rapid rise in blood sugar and increase the burden on islets. Long-term exchanges may even lead to diabetes, fatty liver and other diseases. .

What is the appropriate amount of staple food?

The Lancet published a study showing that: staple food and human lifespan There is a close relationship, and eating too much or too little has the chance to affect life expectancy.

A study in The Lancet in 2018 showed that long-term absence of staple foods may affect life expectancy and significantly shorten life expectancy. The research team included 15,428 participants, all aged 45 to 64, to study the link between carbohydrates and the risk of death. The results show that carbohydrate intake has a U-shaped relationship with the risk of death:

• When carbohydrates provide 50% to 55% of energy , the risk of death is the lowest;
• Carbohydrates provide energy for less than 40% or more than 70%, and the risk of death is both increased.

In addition, Different age groups have different requirements for staple food intake. For people under the age of 20, the proportion of protein energy supply reaches 16%, and fat and carbohydrates account for 42%, respectively, and the risk of death is the lowest; Carbohydrates increased to 67%, with the lowest risk of death.

How to eat healthy staple food?

1. Control the amount of staple food

Food is divided into 5 categories, including soybeans, nuts, Poultry, fish, eggs and milk, as well as fruits and vegetables, cereals and potatoes, and oils and fats, etc., cereals and potatoes are what people call the staple food. The daily staple food intake of adults should reach 250~400 grams. For a practical example, if an adult weighs 120~140 catties, then the staple food in a meal needs to have 2~3 taels of rice or food. 1~2 steamed buns.

2. Choose the right staple food< /p>

In addition to whole grains and potatoes, the daily staple food of adults should also include mixed beans, etc. Potatoes include sweet potatoes, purple potatoes, and potatoes; miscellaneous beans include red beans, chickpeas, white lentils, and mung beans; and whole grains include oats, brown rice, corn, barley, and rice. The above staple foods contain trace elements, B vitamins and dietary fiber, which help to promote gastrointestinal motility; at the same time, their glycemic index is low, which effectively prevents blood sugar from rising too fast.

3. Eat the staple food correctly

Coarse grains and fine grains are eaten together, and the staple food is medium and coarse The proportion of miscellaneous grains should reach 1/3. In breakfast, lunch and dinner, at least one meal is mainly composed of cereals, potatoes and beans, and you can choose multigrain rice or steamed bread, whole-wheat bread, etc.

Message from the doctor

The staple food is only potatoes, Miscellaneous beans and miscellaneous grains are easy to cause uneven nutrition intake. At the same time, because they are rich in dietary fiber, eating too much will cause indigestion and affect the health of the gastrointestinal tract. Therefore, remember to mix the thickness of the staple food intake.

For obese people, the total daily calorie intake should be strictly controlled, especially the carbohydrate and fat content, so as to avoid the conversion of excess calories into fat accumulation and aggravate the obesity problem .

Family doctor online feature, unauthorized reprint