Diet health information

Coarse grains mainly include grains (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, cultivated wheat, etc.), beans (soybean, mung bean, red bean, black bean, broad bean, pea, etc.), and tubers (sweet potato, yam, potato, etc.).

Each of the nutrients in whole grains has its own advantages, and oats are rich in protein. Millet is rich in tryptophan, carotene, iron and B vitamins. Beans are rich in good protein and fat. Sorghum is rich in fatty acids and iron. Compared with coarse grains, refined white rice and refined white flour lose some nutrients in the process of grain processing, the most serious is vitamin B1 and inorganic salt loss. The processing of coarse grains is simple, preserving many nutrients that are not found in refined grains.

The benefits of whole grains

1, the weight loss

Like corn, corn still contains a lot of magnesium, magnesium can strengthen bowel wall peristalsis, stimulative airframe waste discharge, very advantageous to reducing weight. Corn when mature flower ear corn beard, have diuretic effect, also be advantageous to reducing weight. We can make corn soup as tea, or corn cakes and tortillas. Puffed popcorn is very large and can eliminate hunger after eating, but it is very low in calories after eating and it is a green food for weight loss.

2. Tooth protection

Whole grains need to be chewed better to protect teeth. Dental experts believe that teeth can also be "used or discarded." Frequent chewing, can promote the teeth of the firm, if always eat too soft, too fine food, never chewing hard, then permanent teeth quality is affected. Eating whole grains and legumes that are thick and not hard is a great opportunity to exercise our teeth.

3. Blood sugar control

Replacing part of refined grains with whole grains helps diabetics control blood sugar. But the food's ability to maintain the pattern of postprandial glucose is also different, such as oats, buckwheat, barley, red rice, black rice, rice bean, lentil, etc can obviously relieve state of postprandial hyperglycemia in diabetic patients, reduce blood glucose fluctuations in 24 hours, reduce fasting blood sugar, reduce insulin secretion and glycemic control in diabetic patients.

4. Prevention of stroke

A 12-year study in the United States showed that high consumption of whole grains (whole grains) significantly reduced the risk of stroke. The study found that those who ate more whole grains (the equivalent of two to three slices of whole wheat bread a day) were 30 to 40 percent less likely to have an ischemic stroke than those who ate less than half a loaf or the same amount of whole wheat.

Improve skin quality

Take whole grain as staple food, on the one hand obtain dietary fiber, make bowel excretion is unobstructed, on the other hand can balance sex hormone level, still can provide rich B clan vitamin at the same time, reduce facial skin to give too much oil, become pox, craze, seborrheic dermatitis to wait for a circumstance, make the skin gradually becomes smooth and smooth.