The staple food has been at the center of our table since time immemorial, but in recent years, things have changed.
Data show that in the past 20 years, the consumption of staple food by Chinese residents has dropped significantly, and the cereal intake in 2002 was lower than that in 1982 and 1992 21% and 10%, and are still falling.
Many people think that staying away from staple foods can avoid obesity and three highs, but doctors don’t think so!
It’s a big mistake not to eat staple food
Previously, a 25-year study covering 430,000 people published in The Lancet Public Health showed that a low-carb diet shortened life expectancy by about 4 years.
As the main source of carbohydrates, the importance of staple food for health has also been repeatedly mentioned by other medical studies. and.
A 2020 study published in the Proceedings of the National Academy of Sciences also confirmed that After entering the age of 50, an appropriate increase in staple food intake can minimize mortality.
Staples are more important than imagined
In fact, in the medical classics of our country, the theory of “five grains for nourishment” has long been put forward.
01Maintain human immunity
Do not eat for a long time People with staple food are deficient in nutrients, ranging from inattention, fatigue, and drowsiness. In severe cases, a series of problems such as memory loss, muscle weakness, anemia, and poor immunity may occur.
Food is the “fuel” for muscles. When the staple food intake is too small, the muscles of the body will be forced to be consumed, which is not only prone to problems of weakness, but also the risk of osteoporosis in the elderly will also increase.
Coarse grains, potatoes and miscellaneous beans in the staple food are rich in dietary fiber. A sufficient amount of dietary fiber will greatly increase the number of flora in the intestinal tract, which is beneficial to prevent constipation and promote intestinal peristalsis.
Staple food is not the culprit of high blood sugar. On the contrary, if diabetic patients eat less than three or two staple food a day, it will increase blood sugar and produce a large number of metabolites, which will increase the burden on liver and kidney.
How to eat the staple food, which is most conducive to longevity?
“Dietary Guidelines for Chinese Residents (2022)” recommends that healthy adults should consume 200-300 grams of cereals per day, which is about 2-3 bowls of rice.
Due to the different nutritional values of various foods, no single food contains all the nutrients the human body needs .
Therefore, it is best to eat a “miscellaneous” staple food.
It is recommended to mix the thickness and thickness of the staple food to ensure that whole grains, beans or potatoes are included in all staple foods 20% to 30% is the best.
Traditional two rice, bean rice, eight-treasure porridge, etc. are all staple food pairings good way.
Steaming and boiling are the preferred methods of making staple food.
However, due to the high dietary fiber content of whole grains and whole grains, they often have poor taste after simply cooking, which may also affect digestion and absorption.
For some elderly, frail or indigestible elderly people can make full use of modern cooking utensils to improve.
For example, a soybean milk machine and a pulverizer are used to make coarse grains and make five-grain soybean milk or five-grain rice paste. Wait.
Healthy adults use pressure cookers, rice cookers, electric steamers, etc. to cook staple foods of whole grains, which can improve the taste and improve the digestion and absorption rate .
In addition, adding sesame powder, raisins and dates can make whole grains more delicious. tasty.
It should be noted that fried rice and fried staple foods may contain excessive oil, salt and sugar, so it is not recommended to eat more.
The most important staple food to remember
Protein Champion: Oat, can use Make porridge or make oatmeal.
Carotene Champion: Sweet Potato, The starch in raw sweet potatoes is difficult to digest, so be sure to steam or roast it.
Dietary Fiber Champion: Buckwheat, the unique ingredients in buckwheat such as rutin and quercetin can help regulate postprandial blood sugar.
Calcium Champion: Kidney beans, with 349 mg of calcium per 100 grams of skinned kidney beans, nearly twice that of soybeans.
Vitamin C Champion: Potatoes, potato foods are rich in starch, which can protect the vitamin C in them.
People who liked this also I like it, it is the best fruit to eat in summer! Tonic for yang qi, expel cold evil… Men eat to keep fit, women eat to warm up It’s a sign of serious illness! Drinking more water is worse than drinking water! TCM reminder: When summer comes, drink water like this to be comfortable~Edit:Jiming Gao
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