Old-age health, diet may wish to “rough”
Many old people yearn for a fine and beautiful old age, diet and life are too fine, but the result is exhausting themselves.
In fact, the days are too rough, but it is easier to harvest health and happiness.
饮食“糙一些”：糙米杂粮防得病 美国哈佛大学公共卫生学院研究显示，吃一碗白米饭摄入的碳水化合物比两罐含糖饮料还要多，每天多吃一碗，患糖尿病风险提升11%, while adding 20% brown rice to white rice, the risk of diabetes is reduced by 16%.
”The carbohydrates rich in the staple food are indispensable nutrients for the human body. This research is not to kill the white rice with a stick, but to remind everyone that the diet should pay attention to the thickness.
Zhou Chunling, member of the Nutrition and Metabolism Management Branch of the China Healthcare International Exchange Promotion Association, pointed out that in recent years, the intake of staple foods of Chinese people is declining, the intake of oils is rising, and the intake of dietary fiber is low.Increase the risk of diseases such as obesity, diabetes, and colorectal cancer.
Therefore, we should strive for food diversification on the basis of ensuring that the staple food intake is up to standard.
Cereals are an important feature of the ideal dietary model. The Chinese Dietary Guidelines recommend that 250-400 grams of cereals should be ingested every day, including 50-150 grams of whole grains and miscellaneous beans, and 50 grams to 100 grams of potatoes.
Niu Wenyi, deputy director of the Department of Social Medicine and Health Education at the School of Public Health, Peking University, pointed out that in fact, the “rough” of healthy diets also includes flexible use based on dietary principles. “Don’t be too entangled with the precise standards of day-to-day diet, important.It is health conscious and it is good to go with the flow.
Zhu Yi, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, also reminded that the “transformation” of coarse-grain biscuits, whole-grain bread, coarse grain flour and other coarse grains, which are quite popular nowadays, has become less nutritious and far less than the original.The whole grain itself.
Coarse grain biscuits.
Zhu Yi pointed out that whether it is coarse-grain biscuits or sugar-free biscuits, it is ultimately a biscuit, a high-calorie snack.
Coarse grain biscuits do not contain 100% coarse grains, but are added in a certain proportion.
Because the coarse grain will affect the taste of the biscuit, it is difficult for consumers to accept it quickly. Therefore, the coarse grain biscuits increase the amount of other ingredients while reducing the amount of wheat, such as adding a large amount of oil, thereby ensuring the crispy and delicate biscuits, while at the same timeCauses its nutritional value to decrease.
Therefore, be sure to read the food label carefully when purchasing whole grain biscuits.
Whole grain bread.
Coarse grain bread also does not have much coarse grains.
Generally speaking, if you make coarse grain bread at home, if you use high-gluten flour and whole wheat flour as raw materials, the ratio of coarse grains will generally not exceed 20%; not to mention the coarse grain bread purchased outside, the coarse grains can reach 1/3 is already a lot.
Coarse grain powder.
In 2015, the American Journal of Clinical Nutrition published a study that pointed out that oatmeal and oatmeal are more recommended to eat oatmeal.
Because once the coarse grain is pulverized, the cell wall is damaged, and the starch will be quickly digested by the gastrointestinal tract, which may cause problems such as elevated blood sugar and weight gain.
Therefore, it is recommended to maintain the integrity of the natural structure of the ingredients, the coarse grains are best eaten intact, rather than ground into powder.
Coarse grain noodles.
The ingredients of coarse grain noodles are mainly wheat flour, supplemented by coarse grains, and coarse grains are not dominant.
Whether it is mung bean noodles or soba noodles, it is recommended that the best practice of coarse grains is to make rice or porridge with whole granules.