Eat less rice and white noodles in daily life. The right way to eat delicious and healthy whole grains

Whole grains are seeds or grains composed of three parts: bran, that is, the skin; germ, that is, the embryo that can develop into plants; endosperm, that is, the food source of the embryo. All three parts contain important nutrients, such as protein, vitamin B, antioxidants, minerals, and unsaturated fats that are beneficial to the human body. Many whole-cereal foods—such as barley, rye and wheat—also contain dietary fiber, which helps lower cholesterol, promote digestion, and control blood sugar. Let’s take a look with the editor below.

Whole-cereal diet is important, but many people don't know what whole-cereal food is. "Some people are unsure of what whole grains are, which confuses them and ends up choosing the wrong food," said Kathy McManus, registered nutritionist and director of the nutrition department of Briggen Women's Hospital affiliated to Harvard Medical School. "There are some people who are not sure what whole grains are, which confuses them and endosperm is the endosperm." Many food manufacturers are fine-processing whole grains during production, removing bran and germ, leaving only the endosperm. These refined grains, such as white flour rice, are easy to digest, but will quickly increase blood sugar. "The problem is that blood sugar will drop sharply later, and you will feel hungry again, which will lead to overeating. Eating fine grains all day, blood sugar is like riding a roller coaster," McManus said. "After a period of time, frequent fluctuations in blood sugar may lead to type 2 diabetes."

How to choose whole grain foods

As people's health awareness increases, whole grain foods such as brown rice, germinated brown rice, whole wheat flour, and oat flour have also begun to appear on the streets of my country. However, brown rice is still small in scale and produces very little, mainly imported, and products in the domestic market are rare, mainly from bread, baby milk powder and other foods.

In my country's traditional dietary habits, people divide food into two categories: staple food and side food. The former mainly refers to grains and grains, while the latter mainly refers to fish, meat, eggs, milk, etc. Nutritionists in many countries believe that compared with the dietary structure of excessive animal food in Western countries, the Chinese dietary structure model, which mainly uses plant-based foods and supplements as animal foods, is superior, which is not only conducive to nutrition and health, but also saves energy and protects the environment.

Whole cereal food is a healthy food. Regular use of these foods can reduce the incidence of heart disease, certain cancers and type II diabetes. It can also prevent cardiovascular diseases and reduce digestive system diseases. Studies have shown that whole grain foods such as oatmeal,

whole grain bread and brown rice are healthy foods. Generally, whole grain foods do not remove a layer of chaff on the outside during processing, which completely preserves the nutrients in the grain, especially some vitamins. At the same time, the grain shell is a natural dietary fiber, which has the effect of promoting intestinal digestion. To put it simply, it can lose weight and effectively suppress constipation. Most of the benefits are the benefits of dietary fiber.

Judging from the characteristics of human body's metabolism, it is very appropriate to use cereals as the main source of heat energy. The starch and sugar that provide thermal energy in cereals have simple structures and can be quickly oxidized and decomposed by the human body, and a large amount of thermal energy is obtained in a short period of time. The final products of oxidative decomposition, carbon dioxide and water, can be easily directly excluded from the body.

Choose pure whole grain foods is not easy. Some food packaging has misleading marketing commitments, such as “pure natural” (the U.S. Food and Drug Administration is currently discussing whether the term has meaning) and “multi-cereal” (meaning more than one cereal, but does not state whether it is whole grain).

strongly advocate reading food labels rather than looking at the front of the packaging. "The first ingredient should be whole grains, such as whole wheat, not fortified wheat," she said. Additionally, finding the whole grain board's "100% whole grain" logo is to be found, which indicates that all the cereal ingredients in the product are whole grains.

Find whole grains in supermarkets and remember their names. Common species include wheat, barley, brown rice, buckwheat, dried corn, rye, oats and wild rice. Also healthy cereals are: tether, ebony, dice wheat, amaranth, millet, quinoa, black rice, black barley and Spelt wheat.

Purchase whole grains in set meals or in a variety of different products and learn what a whole grain food looks like. "A whole grain meal consists of a slice of whole grain bread, half a cup of cooked whole grain or whole grain pasta, half an eight-inch whole grain thin tortilla or pita, two medium brown rice cakes, one cup of whole grain dry oats, or seven whole grain crackers," McManus said. "[2]

Try eating some whole grains per meal and blending them more into your menu: Breakfast with whole grain bread, lunch with whole grain bread in sandwiches, snack on whole grain crackers, and add some cooked whole grains to soup or salad for dinner or use them as a side dish.

Upgrade Oatmeal

Try to change your usual diet and add some fun to your menu. “Including bulgur, barley or millet to the cereal will make it more flavorful,” says Kathy McManus. “To make a more traditional hot cereal, you need to use oats, buckwheat or quinoa.” Try interesting combinations of ingredients, such as figs, balsamic vinegar and gorgenjule, or Parmesan slices with a little olive oil, sea salt and black pepper.