Long-term consumption of whole grains or malnutrition

Long-term consumption of whole grains or malnutrition

In today’s increasingly advocating coarse grains, many people are caught in the misunderstanding: the word “mai” is whole-grain food, and the more coarse grains are eaten, the better. In this regard, nutrition experts point out that although eating coarse grains on food is good, it is notMore and better, it must be different from person to person, and coarse grains and fine grains should be eaten.


hzh {display: none; }  单吃粗粮或细粮都不好  最新一份针对北京、上海、广州地区的1029名25岁至35岁的消费者展开的“全麦知识与购买习惯调查”显示,85% of respondents believe that coarse grains are important, but more than 90% of those who do not have the habit of eating whole grains every day.

Professor Ge Keyou, honorary chairman of the Chinese Nutrition Society, said that coarse grains are also called miscellaneous grains, which is relative to fine grains (rice, noodles).

Coarse grains include cereals and miscellaneous beans, among which cereals are best.

Whole grain food must consist of three components: the endosperm, bran and germ of the grain. If only one of them is used, it is not a true whole grain, whole wheat food.

  Ge Keyou said that in the first section of the “Guide to China’s Residents’ Population”, “diversity of food, mainly cereals, and thick and thin”, “diversity of food” is to ensure the provision of various nutrients necessary for the human body; sufficient energy to avoid excessive animal food,Thereby preventing chronic diseases.

  “The combination of “thickness and fineness” is very important. Modern people only eat coarse grains or only eat fine grains.

Ge Keyou said that usually eat more coarse grains (including sorghum, corn, millet, red beans, mung beans, etc.), while eating some rice with low processing precision.

Eating coarse grains can supplement the lack of fiber and vitamins in the fine grains, while eating fine grains is more conducive to digestion and absorption.

  The more you eat coarse grains, the better. Professor Yang Yuexin, the vice chairman of the Chinese Nutrition Society, reminds that the more coarse grains you eat, the better. How much coarse grains you eat per day should vary from person to person.

Eating too much coarse grains can affect the body’s absorption of protein, inorganic salts and certain trace elements. Especially for pregnant women with large nutritional needs, lactating mothers, children and adolescents, long-term consumption of large amounts of coarse grains may be malnourished.

  Usually, adults should eat 50 grams of whole grain per day (equivalent to four slices of bread, one taro, one bowl of oatmeal or half a bowl of rice); the elderly are prone to constipation, heart and cerebrovascular disease, diabetes and other risks increase, eachYou can eat 100 grams of whole grains a day, but the elderly who are thin, malnourished, and indigestion should eat less; the food for infants under two years of age should be softer, and should avoid eating too much coarse grains of excessive fiber;Blood pressure and high blood pressure, high blood sugar, hyperlipidemia patients can eat more coarse grains.

  Drink plenty of water when eating whole grains, and pay attention to eating whole grains.

Nutrition experts recommend: drink plenty of water when eating whole grains, because the coarse grains contain a lot of supplemental fiber, and the accumulated fiber can only guarantee the normal work in the body when the body’s water is diffused; the coarse grains should be gradually and gradually eaten.Sudden increase in the intake of coarse grains can cause indirect discomfort; when eating coarse grains, it should be combined with amaranth because the taste of the coarse grains is slightly worse and the quality of the protein contained is not high.

  Daily diet “thickness and matching” program ● Breakfast: Eat whole wheat bread, corn bread or oatmeal, soy milk.

  ● staple food: replace some fine grains with some coarse grains, such as eating a small amount of rice, eight-treasure porridge, or eating white noodles, cornmeal, millet noodles mixed with steamed buns, or you can eat cornmeal mixed with various vegetables, etc., but children should not use coarse grains as the staple food.Should be used as a non-staple food, so as not to affect physical development.

  ● Snacks: Boiled corn, whole wheat crackers or cakes made from whole grains.