The concept that whole grains are good for health has been deeply rooted in the hearts of the people. However, not everyone understands the essence of eating whole grains. The following knowledge about eating whole grains needs everyone to understand.
The amount eaten every day accounts for about 1/3 of the staple food. If you eat too little whole grains, you won’t be able to prevent chronic diseases and other health-care effects. However, whole grains contain a lot of dietary fiber and phytic acid. Long-term consumption of large amounts will affect the body's absorption of minerals such as calcium and iron, and will also reduce the body's immunity. Therefore, the "Dietary Guidelines for Chinese Residents" recommends that it is best to eat 50 to 100 grams of whole grains every day. It is more appropriate for healthy adults to eat 1/3 of the total staple food every day.
After eating whole grains, drink more water. Whole grains contain more dietary fiber and require sufficient water to ensure normal digestion in the gastrointestinal tract. Therefore, if you eat whole grain products that contain less water, such as mixed bean rice, corn steamed buns, etc., you should drink more water.
The elderly and children need coarse grains and fine food. The elderly and children with underdeveloped digestive systems have weak digestive and absorption functions. Eating too many whole grains will increase the burden on the gastrointestinal tract and hinder the absorption and utilization of other nutrients. For this group of people, in addition to choosing easy-to-digest whole grains such as millet and yellow rice, and appropriately reducing the amount of whole grains they eat, they can also improve the absorption rate by improving cooking methods, such as boiling porridge until it becomes soft and sticky, and grinding whole grains into powder. wait. But it needs to be reminded that for diabetic patients, the softer and stickier the porridge is, the faster the blood sugar will rise after a meal.
Adjust the variety according to your own body constitution. Oats are rich in soluble dietary fiber, suitable for people with high blood lipids and obesity; red beans and barley are diuretic and detumescent, suitable for people with edema; those with a hotter constitution can eat more cold and moist grains such as mung beans and buckwheat; those with cold constitutions should choose Sorghum, adzuki beans, glutinous rice and other warm grains; people with gastrointestinal problems can choose millet, rhubarb rice and brown rice. These whole grains are easy to digest when cooked in porridge.
Use a pressure cooker to cook to protect nutrients. Dark-colored whole grains such as red beans, mung beans, and black rice are rich in antioxidants, which can help the body eliminate free radicals and resist aging. Pressure cooker cooking can prevent food from being exposed to too much oxygen, which is very beneficial for preserving valuable antioxidant components in whole grains, such as polyphenols. Foreign studies have also confirmed that steamingBoiling will reduce the antioxidant capacity of beans. However, cooking beans in a pressure cooker can reduce the loss of antioxidant substances at the same degree of softness.