How much staple food you eat is related to your lifespan! This is how you eat healthy

Click the blue word above to follow us~

width=”

Guan Fang

CCTV-1 “Life Circle” New Media Editor-in-Chief

The leader will take you to the prophet today

“Help Leader” accompanies you

Day 939

Hi, everyone

54 The circle of friends and the fans of 3.75 million official accounts~

In our traditional diet

A large part of our traditional diet is composed of rice, noodles and other staple foods

In the past few years, the following statements have become more and more

“If you want to lose weight, you must eat less staple food! ”

“Eating too much staple food is the culprit of getting fat and leading to diabetes!” ”

Is not eating staple food really good for health?

Beijing Chaoyang Hospital Affiliated to Capital Medical University

Chief Physician of Nutrition Department

The common staple foods in our country are grains and potatoes, and miscellaneous beans are often used as supplements for staple foods.

Grains: They can be further divided into staple grains and miscellaneous grains. The main grains are rice (south) and wheat (north), and the miscellaneous grains are mainly corn, millet, sorghum, buckwheat, oats, etc.

Potato: including potato, sweet potato (sweet potato) ), cassava, yam, etc.

Miscellaneous beans: mainly include mung bean, adzuki bean, kidney bean, pinto bean, broad bean, cowpea, etc.

This type of food mainly provides carbohydrates for the human body, is one of the three main nutrients for energy in the body. The calories we take in through carbohydrates should account for 50% of the calories every day. %~55%, so we call it a staple.

content_title” height=”300″ layout=”responsive” sizes=”(min-width: 320px) 320px, 100vw” src=”https://mmbiz.qpic.cn/sz_mmbiz_jpg/we0gcELiaVZ8ria67v8bUmh2v3j0ODL13CGRcNdxzctFgnytodABPI0Zd3haulvT1n6P4BjYnxaI2WDkXd0js1Q/640″ width=”600″>

“ class=”content_title” height=”300″ layout=”responsive” sizes=”(min-width: 320px) 320px, 100vw” src=”https://mmbiz.qpic.cn/sz_mmbiz_jpg/we0gcELiaVZ8ria67v8bUmh2v3j0ODL13CLERcnN9cjpjGwZWqgc3DLouaOTj9waZtOSaac2LhFjXw”NHx4 width=LhFj4 “600”>If you don’t eat staple food for a long time and your carbohydrate intake is insufficient, the body must convert fat or protein to maintain the stability of blood sugar, which will bring certain side effects to the body , such as metabolic disorder. Using fat for energy will produce ketone bodies, and the long-term accumulation of ketone bodies will have adverse effects on the body. If it is compensated by amino acids, it will cause the body’s lean tissue to break down, Over time it can cause malnutrition.

In fact, part of the brain tissue and red blood cells in the body can only be powered by glucose. If the blood sugar cannot be kept stable at this time, It will cause depression, irritability, irritability, etc. , so the practice of not eating staple food for a long time is wrong.

Eating too much or too little of staple food will affect lifespan

In 2018, a comprehensive study published in The Lancet Public Health showed that skipping staple foods (carbohydrates) may affect and shorten life expectancy.

In this study, the researchers selected 15,428 volunteers aged 45 to 64 years, and then studied the relationship between carbohydrates and the risk of death, and found that the staple food (carbohydrate) There is a U-shaped relationship between the intake of food and the risk of death:

1. When the proportion of energy provided by the staple food (carbohydrate) is 50% to 55%, the risk of death is the lowest;

2. When the intake of staple food (carbohydrate) provides energy for <40% and >70%, the risk of death increases.

In general, the proportion of energy provided by the staple food (carbohydrate) is less than 40% of the total energy intake in the whole day or more than 70% of the total energy intake in the whole day, which will increase the risk of death. Shorten lifespan.

In addition, people of different ages have different requirements for staple food intake.

In November 2020, a study published in the Proceedings of the National Academy of Sciences (PNAS) by scholars from the University of Sydney and the University of New South Wales confirmed that the intake of staple foods is associated with different age groups. There was a clear association with mortality. Especially after the age of 50, an appropriate increase in the intake of staple foods can minimize the mortality rate.

In this study, the researchers analyzed data from the Food and Agriculture Organization of the United Nations from 1961 to 2016 and 1879 mortality data from 103 countries and regions, confirming that the three major factors of carbohydrates, fats and proteins are: The proportion of nutrients can effectively predict mortality at different ages. The study found:

1. Under the age of 20, protein energy supply accounted for 16%, carbohydrate and fat function accounted for about 42%, and the mortality rate was the lowest;

2. After the age of 20, gradually increase carbohydrates, gradually reduce the energy supply ratio of fat, and protein changes little;

3. In old age (about 60 years old for men and about 70 years old for women), the energy supply ratio of protein decreases to 11%, the energy supply ratio of fat decreases to 22%, and the proportion of carbohydrates increases to 67%. The mortality rate is the lowest at this time.

Which staple food is healthier for the human body?

Cereals are the traditional staple food of Chinese people. They are rich in carbohydrates (about 70%~80%), and are the main source of energy, protein, dietary fiber, B vitamins, main source of minerals.

Refined cereals (refined white rice noodles) lost a lot of nutrients due to processing, the nutritional value was significantly reduced.

In recent years, more and more studies have confirmed that refined grains are not conducive to maintaining human health. Among them, research results show that excessive intake of white rice will increase the risk of diabetes in Chinese people by 55%.

Compared with refined grains, whole grains are richer in dietary fiber and retain more protein, vitamin B1, calcium, iron and other minerals and Phytochemicals such as flavonoids and polyphenols.

Increase whole grain intakeIntake or replacing refined grains with whole grains can reduce the risk of diabetes, obesity, cardiovascular disease and colon cancer; increasing oat intake has a significant effect on dyslipidemia; increasing potato intake can improve constipation .

It can be seen that increasing the intake of cereals and potatoes and miscellaneous beans in the staple food can obtain more health effects.

Staple food is healthy by eating this way

The concept of switch to carbohydrates,what we advocate is minimize the intake of refined carbohydrates, such as rice, steamed bread, etc.,For example, sugar is a simple sugar that can taste sweet, such as glucose, sucrose, including fructose, which are not good for health, and can cause obesity, increase the incidence of diabetes and even tumors.

1. Matching

Coarse grains include corn, oats, buckwheat, and mixed beans, Red beans, mung beans, kidney beans, and potatoes, etc., these foods have a slower growth rate of blood sugar, and are rich in protein, trace elements, and vitamins. They are relatively high-quality staple food choices. We advocate that the choice of staple food should be thick and thin, and at the same time take into account the diversity of food, so we should choose as many kinds of staple food as possible.

The daily intake of staple food for an adult is about 250 grams to 400 grams. It is recommended that whole grains and mixed beans account for 50 grams to 150 grams, and potatoes 50 grams to 100 grams

strong>, and at the same time regularly monitor body weight changes to properly adjust the amount of food consumed.

According to the energy ratio of carbohydrates required per day, an adult needs 1 to 1.5 bowls of rice or 1 to 2 steamed buns per meal.

One serving of 50 grams of raw rice is about half a bowl of rice (3.3-inch bowl mouth, 11 cm in diameter), and one serving of 50 grams of flour is about the size of a medium-sized adult woman’s fist.

1 serving of potatoes (80g-100g) is about half the size of a bowl (3.3-inch bowl mouth, 11cm diameter) after being cut into pieces.

3. Good cooking

full Cereals and whole grains often have poor taste due to their high dietary fiber content, which may also affect digestion and absorption. For middle-aged and elderly people, especially the elderly, the chewing ability and digestive function are weakened. At this time, we must pay attention to the palatability of staple food processing. fiber to prevent irritation of the gastrointestinal tract.

It can be improved by taking advantage of modern cookware. For example, a soybean milk machine and a pulverizer are used to make coarse grains and make soymilk or rice paste. The use of pressure cookers, rice cookers, electric steamers, etc. to cook the staple food of whole grains can improve the taste and improve the digestion and absorption rate.

Add sesame powder, raisins, and dates to make whole grains more delicious.

Recommendation: Coarse grains for most people can account for 1/2 to 1/3 of all staple foods, and the elderly can reduce to about 1/4.

Tips

1. Finished white rice and flour will lose a lot of B vitamins, minerals Substances, dietary fiber and phytochemicals.

2. It is not advisable to add alkali when cooking cereals to avoid the destruction of B vitamins.

3. Eat less fried cereals and potatoes such as fried dough sticks, French fries, and fried steamed buns, which not only absorb oil, but may also produce carcinogens such as acrylamide.

4. It is not advisable to scrub the rice vigorously and wash it too many times to reduce the loss of B vitamins.

eat healthy staples

1. Long-term non-consumption of staple foods will cause adverse effects such as metabolic disorders, malnutrition, emotional instability, etc.

2. The proportion of energy provided by staple foods is less than 40% of the total energy intake throughout the day or greater than Daily intake of 70% of total energy may increase the risk of death and shorten lifespan

3. Thickness and fineness matching: increasing the intake of cereals, potatoes and miscellaneous beans in the staple food can achieve more health effects

4. Most people’s coarse grains can account for 1/2 to 1/3 of all staple foods, and the elderly can drop to about 1/4

” >If you find it useful