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What should I eat for this meal? rice? Steamed bun? Or noodles? This is a question that old mothers have to think about every day. A study of 500,000 people found that the “whole grain” diet can prevent colorectal cancer, but the intake of whole grains in Chinese adults is seriously insufficient… On April 26, the Chinese Nutrition Society officially released the “Dietary Guidelines for Chinese Residents” (2022)”, adding “whole grain” to “eat more fruits and vegetables, milk, soybeans”. What is whole grain? How should I eat it?
01
What are whole grains?
< p> Whole grain is the abbreviation of “whole grain”. Whole grain is the bran, germ and endosperm that have not been refined or been milled, crushed, tableted, etc. Cereals with their natural nutritional content. The refined rice noodles we often eat usually remove the bran and germ, leaving only the endosperm part; some major nutrients are also lost, such as niacin, folic acid, protein, cellulose, and some minerals, etc.; and whole grains The color is generally darker and the taste is rougher. Common whole grains are:
I do it myself
02
What are the health benefits of “whole grains”?
< p>Compared with refined rice flour, whole grains can help us reduce the risk of many diseases.
1. Helps maintain a healthy weight
This is mainly due to the fact that whole grains are rich in dietary fiber, which can enhance satiety and reduce the intake of other foods. More helpful for weight control.
2. Helps reduce cardiovascular risk
Whole grains can lower blood levels of total cholesterol, LDL cholesterol and triglycerides. At present, the management departments of many developed countries and regions have approved the labeling of related health claims on whole grain food labels.
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3. Helps reduce the risk of diabetes
Whole grains are digested and absorbed faster than refined Rice flour is slow, so it can delay the absorption of glucose, help control blood sugar, improve insulin sensitivity, and reduce the risk of diabetes.
4. Helps reduce the risk of colorectal cancer
Whole grains can promote bowel movements, Reducing the residence time of carcinogens in the feces in the digestive tract, and the fermentation of dietary fiber in the intestine can produce beneficial short-chain fatty acids, thereby reducing the risk of colorectal cancer.
5. Good for gut health
full Cereals are rich in fermentable dietary fiber, such as beta-glucan in oats and barley, which not only help reduce cardiovascular risk, but also improve constipation and stimulate beneficial gut bacteria (eg, bifidobacteria and Lactobacillus).
03
How about a whole grain diet? p>
The recommended daily intake of whole grains is 50-150g for adults and 30-100g for children and adolescents.
Want to eat enough whole grains every day Quantity, it is recommended to pay attention when eating:
1. Use whole grains as staple food at least once a day.
2. Eat more than 5 kinds of cereals, potatoes or mixed beans per week.
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3. Buy whole grain foods and look at the ingredients. If the words “multiple grains”, “bulgur”, “rye bread”, etc. appear in the ingredient list, it may not be a whole grain food; if the first ingredient list is “whole grain”, “whole wheat” If so, whole grains.
There are so many benefits of a whole grain diet, let’s start a whole grain diet together!
This article is by
Chinese and Western Pharmacists , Reviewed by Deputy Chief Pharmacist Li Nenglian
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