High School Student Orientation
My grades in middle school are not satisfactory, that means I didn’t find the right way. Come to us, we have a scientific study method (Business cooperation QQ: 2496999666) The official account has been banned
With everyone More and more attention is paid to healthy diet. Coarse grains are rich in dietary fiber, vitamins, and minerals, which are sought after by many people. However, in life, many people eat “fake coarse grains” all their lives.
not only cannot provide the corresponding nutrients, It is also not conducive to the control of chronic diseases such as “three highs”, and may even increase the risk of cardiovascular and cerebrovascular diseases. First of all, let’s find out, is it really good to eat more whole grains? “grains and whole grains keep safe” as experts say?
Eat more whole grains, more health benefits
1. Reducing mortality
In 2019, the World Health Organization (WHO) and a research team from the University of Otago in New Zealand included a total of 135 million people. Compared with those who ate the least dietary fiber, the population with the most dietary fiber in the diet decreased all-cause mortality by 15%. Regularly eating foods rich in dietary fiber can reduce coronary heart disease, stroke, type 2 diabetes, etc. risk of multiple diseases.
2. Cancer prevention
Eating more foods rich in dietary fiber is also associated with a lower risk of cancer, especially bowel cancer. A study conducted by researchers at the University of Pittsburgh found that a high-fiber, low-fat diet has a potential role in colon cancer prevention by affecting biomarkers associated with cancer risk in the subjects’ gut microbiota. A study by the World Health Organization and the University of Otago in New Zealand found that people who ate the most dietary fiber in their diets had a 13 percent lower risk of dying from cancer compared with those who ate the least. Regularly eating foods rich in dietary fiber can reduce the risk of colorectal cancer by 16%.
3. Cardiovascular protection
A 2018 study shows that gut flora can digest natural dietary fiber to produce a substance that helps prevent high blood pressure associated atherosclerosis and cardiac tissue remodeling, thereby reducing damage to the cardiovascular system.
4. Improve sleep
A 2020 study published in Scientific Reports shows that some dietary fibers are metabolized by gut bacteria to produce biological activity Molecular prebiotics fight stress and improve sleep. Many people only know that coarse grains are good, but do not know that there are “pretenders” in coarse grains, they are eaten by us as coarse grains, but There is no way to provide the corresponding nutrition, nor can it assist us to regulate the three highs and protect the heart.
Beware of these 4 “pseudo-coarse grains”
1. Part of whole wheat bread
Part of “whole wheat bread” is a typical representative of “pseudo-coarse grains”, because real whole grains have a lot of dietary fiber, so the taste is relatively poor, so Some manufacturers will add more sugar, oil and salt or even wheat flour to reduce the discomfort, which defeats the purpose of eating whole grains. width=” >Although this bread is called “whole wheat”,there is no whole wheat flour in the actual ingredients. In fact, what I am most afraid of is not eating “unhealthy”, but “thinking to eat” very healthy.” Similarly, some oatmeal and multigrain biscuits,in order to make the taste better during the production process, Often adding sugar, creamer, saccharin and many kinds of added elements, the taste is good, but the calories are increased, and the feeling of fullness is worse, the nutritional value brought by dietary fiber is naturally also If it is reduced or offset, it cannot achieve the purpose of being utilized and absorbed by the human body.
For example, the oatmeal that many people like to eat now, merchants add a lot of sugar to make the oatmeal taste more delicious As well as other additives, the calories of oatmeal increase rapidly. It is unscientific to control blood lipids by eating oatmeal, but it will make things worse.
2. Some multigrain steamed buns
such as purple potato steamed buns or cornmeal steamed buns are labeled with high nutritional value, but in fact, some not only add sugar, but also use Fine surface and pigment to confuse the audience.
3. Packaged soymilk
Soymilk is made from soybeans, which belong to whole grains and are rich in nutrients.
And many people feel that making soy milk is troublesome, so they choose to buy soy milk in bags to drink, but those who have drunk this soy milk know that the taste is sweet, this is because Among them, will add a lot of sugar and additives, which is not real soy milk. Drinking this soy milk often will cause a burden on the body. If you want to drink soy milk to achieve health, it is still Grind fresh soy milk is good.
4. Long-cooked coarse-grain porridge
Coarse-grain has a thicker taste due to its high dietary fiber content, so many people like to cook it for a longer time to make it mushy. . However, it is easy to gelatinize the starch in the coarse grains, and although the taste is improved, the value is also reduced.
Which are real whole grains?
Coarse grains are grains that have not been refined, or that have been milled but retain the endosperm, germ, husk and aleurone layers. Rough grains contain more dietary fiber, B vitamins, minerals, unsaturated fatty acids, and phytochemicals such as phytic acid and phenols than reprocessed refined grains has the irreplaceable nutritional value of refined grains. For example, unfinished millet, brown rice, oats, corn, sorghum, barley, black rice, etc. You can choose to do it yourself, use pumpkin, cornmeal, millet flour, flour, yeast, etc. to make cornmeal buns, and use whole wheat flour to make whole wheat bread. If you don’t want to do it yourself, the most important thing when choosing ready-made products is to look at the ingredients list! How to read the food ingredient list, we have detailed science before (you must have been fooled! 90% of people do not know the secrets of food labels).
Eat whole grains and remember 3 points
1. Reasonable collocation
Due to the high dietary fiber content of coarse grains, it needs to be eaten in moderation, so when eating coarse grains, it is necessary to mix certain refined grains and other foods. The “Dietary Guidelines for Chinese Residents (2016)” recommends that each person consumes 50-150 grams of whole grains and mixed beans and 50-100 grams of potatoes per day.
2. Rehydration
Because dietary fiber absorbs a lot of water, people who add whole grains to their daily diet should drink more water to lubricate dietary fiber and avoid constipation. .
3. Various coarse grains are eaten in exchange
Experts pointed out that there are still differences between different coarse grains and should be eaten in exchange. For example, corn contains lecithin, linoleic acid, vitamin E, vitamin B6, niacin, etc., but the niacin contained in it is a combined type. If it is not treated with alkali before eating, it cannot be used by the human body. Millet contains a lot of vitamin B1, B2, but its amino acid composition is not ideal, lysine is too low.