If you are a smart health-preserver, you should know how to match food and have balanced nutrition. As early as the "Huangdi Neijing·Suwen", the principle of dietary maintenance was put forward: "Five grains are for nourishment, five fruits are for help, five animals are for benefit, five vegetables are for supplement, and the smell is combined and taken to replenish lean energy". It also illustrates the dominant position of whole grains in the diet.
Nutrition science believes that the best diet is actually a balanced diet. The first principle of a balanced diet requires that the food should be as diverse as possible. One is the diversification of categories, which means eating as much as possible grains, meats, beans, milk, eggs, vegetables, fruits, oils and other foods; the other is the diversification of species, which means eating as much food as possible in each category Try to eat a variety of foods, such as pork, beef, mutton, chicken, fish, rabbit, duck, etc.
The same is true for food. Eating only polished rice and white flour is inconsistent with the principle of a balanced diet. You must also eat coarse grains, such as millet, corn, buckwheat, sorghum, oats, etc. This has been understood from the ancient Chinese medicine book "Huangdi Neijing", which states that five grains are for nourishment, five fruits are for help, five animals are for benefit, and five vegetables are for supplement. Among grains, rice and wheat are usually considered to be fine grains; coarse grains refer to grains other than rice and wheat, namely the aforementioned corn, buckwheat, oats, millet, sorghum, potatoes, etc. Coarse grains contain more trace elements, such as iron, magnesium, zinc, and selenium than refined grains. The value of these trace elements to human health is considerable. Coarse grains are also richer in potassium, calcium, vitamin E, folic acid, and bioflavonoids than refined grains.
Coarse grains are good for diabetes. Replacing some refined grains with coarse grains can help diabetic patients control blood sugar. Studies have shown that post-meal blood sugar changes after eating coarse grains and beans are generally smaller than those of wheat and ordinary rice, which is good for diabetes. Patient glycemic control. Some foreign diabetes dietary guidance organizations have recommended that diabetic patients try to eat whole grains and beans, which can be eaten as staple food or part of staple food. However, these whole grains and beans also have different abilities to maintain postprandial blood sugar response. For example, oats, buckwheat, barley, red rice, black rice, adzuki beans, lentils, etc. can significantly alleviate the postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuations within 24 hours, reduce fasting blood sugar, and reduce insulin secretion, which is beneficial to the blood sugar control of diabetic patients. People with digestive problems
People with digestive problems (for example, gastric ulcer, duodenal ulcer) are not suitable to eat indigestible grains in whole grains, because these ingredients are rough and have Physical friction in the gastrointestinal tract can cause wound pain. People who are prone to bloating may feel uncomfortable after eating too much. However, patients with gastric ulcer, duodenal ulcer and gastroenteritis are most suitable to eat millet porridge and millet milk. Whole grains can also be processed to make whole grain beverages. Switching from eating grains to drinking grain drinks not only gives people a refreshing feeling, but also retains the nutrients in the grains that are beneficial to human health. It also tastes better and is more convenient to drink. Drinks that are easier to absorb.
Reminder: People with gastrointestinal diseases should not eat too much buckwheat, because buckwheat is prone to indigestion problems; they should also consider eating soybeans to avoid flatulence.
People with anemia and low calcium
The high content of phytic acid and oxalic acid in cereals will inhibit calcium, especially iron absorption, so people with calcium deficiency and anemia are more likely to eat Eat wisely. For example, don’t eat milk with grain rice, otherwise you won’t be unable to absorb calcium.
In addition, the blood matrix iron contained in red meat is not affected by phytic acid, but most elderly people do not dare to eat red meat. In addition, if you blindly eat whole grains for health, it will be very bad. Some people because If you eat too many grains, your anemia will never improve.
The same goes for women. If you have anemia and like to eat whole grains, you must add red meat. Half of your daily meat sources must be red meat.
Kidney patients
Kidney patients need to eat refined white rice instead. Because the protein, potassium, and phosphorus content of whole grains are relatively high, it is easy to eat too much as a staple food, and the patient's body cannot tolerate it.
People with diabetes
People with diabetes should control their starch intake. Even if they eat whole grains, they should also control the portion size.
Although whole grains are rich in fiber and can help lower blood sugar, and medical staff encourage people with diabetes to eat them. However, once diabetes is complicated by kidney disease, you cannot eat whole grain rice and have to go back to eating refined foods. White rice, many patients are confused by this.
Gout patients
Gout patients who eat a lot of beans will cause an increase in uric acid, so the intake of beans among grains must be reduced to a minimum. Millet among the five grains does not contain purine and is suitable for patients to eat. Barley soup is the most nourishing.
Barley looks more like rice and more like a kernel, so it is also called barley in many places. More people like to eat barley because its unique living environment makes it less polluted. It likes to grow in moist areas. In many places, barley is grown in mountains or beside rivers.
The plump barley is fresh and glutinous. Many people like to eat it, but few people know that barley has many benefits. According to traditional Chinese medicine, barley can strengthen muscles and bones, strengthen the spleen and stomach, eliminate edema, remove rheumatism, and clear away lung heat. Barley is a very good tonic for women. A large amount of vitamin B1 can make the skin smooth and whiten, and can also play an anti-uterine cancer role.
Eat buckwheat noodles to grow taller
Buckwheat noodles are a kind of gray-black flour, but despite its ugly appearance, it has high nutritional value.
Soba noodles can be eaten in various ways, but people are most accustomed to using it to make noodles.
The most suitable people to eat buckwheat are the elderly and children. Occasionally eating buckwheat noodles can be used by the elderly to reduce blood lipids and lower blood pressure. Children are indispensable for buckwheat when growing up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner. They can easily damage the stomach or be difficult to digest. You should not eat too much at a time. The principle of moderation is best.
Glutinous rice is most suitable for making mash
Glutinous rice can be used to cook porridge or glutinous rice balls, but the healthiest and most magical way is to make it into mash and fermented rice. Glutinous rice can help with digestion, calm the nerves, and relieve symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after being made into fermented glutinous rice wine, and it is more convenient to eat and is not limited by the amount used.
In addition, barley strengthens the spleen and removes dampness, lotus seeds and yam nourish the spleen and kidneys, and poria cocos nourishes qi. The combination of various raw materials can nourish the deficiency and strengthen the body. The fermented glutinous rice wine is really the most nutritious and healthy combination.
Oatmeal eight-treasure rice is good for weight loss
Oats are usually soaked in milk and eaten. In fact, occasionally oats are used to make eight-treasure rice, which can beautify the skin and delay aging. , oatmeal contains a variety of enzymes, which can not only inhibit the formation of age spots, but also delay the aging of human cells. It is the best health food for middle-aged and elderly patients with cardiovascular and cerebrovascular diseases. Red beans: Red beans are rich in starch, so they are also called "rice beans". They have the functions of "liquidating body fluids, promoting urination, reducing swelling, removing swelling, and antivomiting" and are called "the valley of the heart" by Li Shizhen. Adzuki beans are highly nutritious and multi-functional grains that are indispensable in people's lives.
Soybeans: Soybeans are known as the "King of Beans". They are called "plant meat" and "green dairy cow" and have the richest nutritional value. Dried soybeans contain about 40% high-quality protein, which is the highest among other grains.
White kidney beans: The kidney bean protein contained in white kidney beans is a natural amylase inhibitor, and its effect is better than that extracted from wheat and other crops. It is mainly used to treat obesity, diabetes, and has the functions of strengthening the spleen and kidneys.
Mung beans: Mung beans are rich in nutrients. The seeds contain 20-24% protein, 0.5-1.5% fat, 55-654% carbohydrates and various minerals and vitamins. Protein contains various amino acids necessary for the human body. Mung bean is a drink that prevents heatstroke. It can be made into a variety of pastries, vermicelli, vermicelli, and brewed into mung bean Daqu and shochu.
Kidney beans: Kidney beans are the most nutritious type of dry beans. They are rich in vitamins A, B, C and E, as well as minerals such as iron and potassium. Red kidney beans can enrich blood, enhance immunity, help cell repair and prevent aging.
Black beans: Modern people are under great work pressure and prone to physical weakness. In order to enhance vitality and energy, according to the theory of Chinese medicine, it is important to nourish the kidneys. Black beans are an effective kidney tonic. According to the theory of traditional Chinese medicine, beans are the grain of the kidneys. Black color belongs to water, and water flows through the kidneys. Therefore, it is beneficial for people with kidney deficiency to eat black beans. Black beans also have beauty and beauty effects for young women.
Yellow millet: a lullaby that nourishes the kidneys and strengthens the stomach. Nature and flavor: sweet and light, neutral in nature. Nutrients: protein, fat, iron, phosphorus, etc. Efficacy: Benefit the kidneys and stomach, remove heat.
Black millet: a lullaby that nourishes the kidneys and stomach. Nature and flavor: sweet and light, neutral in nature. Nutrients: protein, fat, iron, phosphorus, etc. Efficacy: Benefit the kidneys and stomach, remove heat. Yellow corn residue: The cellulose content in corn is very high. As we all know, it is 10 times that of rice. A large amount of cellulose can stimulate gastrointestinal peristalsis, shorten the residence time of food residues in the intestines, accelerate fecal excretion and carry away harmful substances. Outside the body, it is of great significance in preventing and treating constipation, enteritis, and rectal cancer.
White corn residue: Corn contains a variety of anti-cancer factors, such as glutathione, lutein and zeaxanthin, trace elements selenium and magnesium, etc. Glutathione can use its own "handcuffs" to cuff carcinogens, making them inactive and excreted through the digestive tract. It is also a powerful antioxidant that can accelerate the loss of aging free radicals. It is the most powerful antioxidant in the human body. Effective anti-cancer substance.
Wheat: Wheat is sweet in taste, mild in nature and slightly cold in nature. It has the effects of strengthening the spleen and kidneys, nourishing the heart and calming the mind. Those who are upset and insomniac can cook porridge with wheat, rice, and jujubes. In addition, wheat bran contains high dietary fiber, which has a preventive and therapeutic effect on hyperlipoproteinemia, diabetes, atherosclerosis, hemorrhoids, senile constipation, and colon cancer.
Corn: Sweet in taste and neutral in nature, it has the functions of strengthening the spleen and diuresis, appetizing and improving intelligence, calming the heart and activating blood circulation. The linoleic acid in corn oil can prevent cholesterol from depositing on the blood vessel wall, and has a positive effect on preventing hypertension and coronary heart disease. In addition, it also has diuretic and blood sugar lowering effects, making it especially suitable for diabetics. American scientists also discovered that eating corn can stimulate brain cells and enhance people's memory. The lutein and zeaxanthin contained in corn can prevent the occurrence of macular degeneration in the eyes of the elderly.
Barley: Also called barley, its protein content is much higher than that of rice and noodles. It is easy to digest and absorb, and is beneficial to reducing the burden on the gastrointestinal tract and improving physical fitness. Traditional Chinese medicine believes that barley is sweet and light in taste, slightly cold in nature, and has the functions of strengthening the spleen, nourishing the lungs, clearing away heat, and diuresis. Modern research has proven that barley has anti-tumor, immune-enhancing, and hypoglycemic effects. Cooking porridge with barley and rice or adding an appropriate amount of rock sugar can increase the appetite of cancer patients and reduce the toxic side effects of radiotherapy and chemotherapy.
In addition, the coixin contained in barley has an inhibitory effect on striated muscles and can reduce wrinkles. People who love beauty may wish to eat more.
Sorghum: Sorghum is sweet in taste and warm in nature, and has the effect of strengthening the spleen and stomach. For children with indigestion, stir-fry sorghum in a pot until fragrant, remove the shells and grind into powder, and take 2-3 grams each time. However, sorghum is warm in nature and contains tannic acid, which has astringent and antidiarrheal effects. People with constipation should not eat it.
Soybeans: Soybeans are mild in nature and sweet in taste. They have the effect of strengthening the spleen and replenishing qi. People with weak spleen and stomach should eat them regularly. Various soy products made from soybeans, such as tofu, soy milk, etc., also have medicinal properties: tofu can relax the body, replenish qi, clear away heat and disperse blood, and is especially suitable for people with phlegm-heat, cough, exogenous cold, and sore throat. According to the "Huangdi Neijing", whole grains are our staple food, a necessity for daily diet, and they are at the bottom of the nutritional pyramid. He said: "Five grains are for nourishment, five fruits are for help, five animals are for benefit, and five vegetables are for supplement." This balanced diet concept shows that whole grains are the basis of diet and the cornerstone of health.
So what nutrients are contained in whole grains?
In addition to being the staple food of the Chinese people, a good companion for hunger, and the main source of vitality, whole grains also have many benefits for the human body. In the food structure pyramid of Chinese residents’ dietary structure, bread, cereals, rice and pasta account for 50% to 60% of the food. Whole grains are very rich in nutrients. The fiber and minerals in them are several times that of ordinary white rice, and they contain vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin E, etc. and trace amounts of calcium, potassium, iron, zinc, etc. Elements are rich treasures.
Whole grains are the main source of dietary fiber, and many grains contain a large amount of unsaturated fatty acids that can lower cholesterol and prevent cardiovascular and other diseases. Therefore, they can provide most of the nutrients necessary for the human body. It can be said that Food group with the most nutritional value. Whole grains are the cornerstone of the diet.
Therefore, relevant scholars have been studying the nutrients contained in whole grains since ancient times and integrating them into the diet therapy of traditional Chinese medicine and modern medicine. They can also be combined with other food materials and medicinal materials to enhance the effect of Benefits to the human body. 1. Whole grains can prevent the occurrence of diseases. Vitamin C in whole grains can relieve fatigue symptoms and prevent colds, lower limb pain and other diseases; iron can prevent gastric ulcers and loss of appetite; potassium can also prevent muscle paralysis, depression and general health problems. Weakness, etc.; trace elements such as copper and zinc can improve symptoms such as schizophrenia and insomnia, increase appetite, improve weight, and adjust appetite. 2. Whole grains make people healthier. The rich nutrients contained in whole grains can prevent diseases and maintain health. For example, the unsaturated fatty acids contained in whole grains can soften cholesterol in blood vessels and reduce cardiovascular diseases; many meals Fiber can effectively slow down the absorption of sugar and reduce the rate of rise in blood sugar after eating, allowing insulin to take action, so it is also of great help to diabetic patients. 3. Whole grains can prevent cancer. Legumes are rich in protein, amino acids and B vitamins, etc., which have good anti-cancer effects. Regular consumption can prevent tumor lesions; vitamin A helps cell division in the human body and prevents the formation of cancer cells. , and can help the immune system react and produce antibiotics; rich dietary fiber can shorten the time that waste stays in the intestines, reduce the chance of contact between carcinogens and intestinal mucosa, and help prevent constipation and colon cancer. 4. Whole grains can help you remove toxins from the body. Magnesium and iron can enhance body energy and accelerate the metabolism of waste in the body. The rich dietary fiber in whole grains will not be digested in the intestines and can also absorb water molecules, allowing food residues or toxins to circulate in the intestines and be quickly excreted from the body to achieve detoxification effects; vitamin E can help blood circulation and accelerate detoxification. effect. 5. Whole grains make people smarter. The protein in whole grains can enhance the excitatory and inhibitory functions of the cerebral cortex, improve brain metabolic activity, and enhance efficiency. There are also eight essential amino acids for the human body, such as lysine, which can activate the brain. , it is helpful for the elderly with memory loss and children whose brains are in the development period; glutamate can improve brain mechanisms and treat dementia. In addition, it is also rich in phospholipids, which has a good effect on the development and activity of brain nerves and can enhance memory. 6. Whole grains make people more beautiful. Whole grains are rich in vitamin A, which can keep the skin and mucous membranes healthy; vitamin B2, which can prevent acne; and vitamin E, which can prevent aging and dry skin. Other ingredients, such as fatty oils, volatile oils, and linoleic acid, can moisturize the skin and make it smooth and delicate; amino acids, cystine, etc. can make hair black and shiny; unsaturated fatty acids can reduce the amount of cholesterol accumulated in the body. Promote metabolism, make hair easier to grow, and prevent hair loss and baldness. The trace elements rich in whole grains make beauty always yours. 7. Whole grains make you slimmer. Some whole grains contain pantothenic acid, which can release food energy and is an important component of fat metabolism; B vitamins can help burn calories. Whole grains are rich in dietary fiber, which can promote gastrointestinal motility and secretion of digestive juices, enhance body waste excretion, and are beneficial to weight loss; magnesium can assist in the metabolism of sugar and fat. So these nutrients are important elements for your weight loss.