The coarse food grain should permeate through the daily diet Half the quantity of accounting for the staple food for a whole day at least

The coarse food grain should permeate through the daily diet Half the quantity of accounting for the staple food for a whole day at least
With the improvement of the living standard, the daily diet becomes more meticulous, plenty of meat and fish is larger and larger in proportion in the diet structure, the following consequence is the constant soaring of the number of people of hyperlipemia, hypertension, hyperglycemia.
"The abnormal state of supersession diseases such as blood glucose, fat of blood,etc., let moderns begin to cherish the memory of the life of eating coarse food grain. Coarse food grain contains the abundant nutritive value, and the coarse food grain can remove the surplus material in the body, have function reducing weight, lowering the lipoprotein, lowering candies, having an ease constipation. " Brave suggestion of 301 chief physician of hospital nutriology dept. Xue Chang of the Chinese People's Liberation Army, it had better eat some every day, and should match the flour and rice to eat together to give play to the value of the coarse food grain.
" rough things " Change " fragrant bun "
"What is called coarse food grain, it is relative with respect to flour and rice such as the precise rice, flour,etc., say from processing, and it is detailed to process through deep processing,it keep nutrient component comparatively intact one kind grain. " 301 chief physician of hospital nutriology dept. Xue Chang of the Chinese People's Liberation Army expresses bravely, coarse food grain speaking from the kind, include three big class, grain, miscellaneous beans, stem tuber mainly, corn of picture, millet, barley, oat, buckwheat,etc. are the on the market common coarse food grain.
Xue Chang's brave introduction, principal ingredients in the flour and rice are the starch, there is relatively less content of protein, fat, vitamin. Because the more meticulously grain processing is, the greater vitamin, inorganic salts and microelement loss are while processed.
"Because it is simple to process, the mouthfeel of the coarse food grain is relatively coarse, but kept the nutrition in a lot of flour and rice in the coarse food grain. Such as sucking the carbohydrate is lower than the flour and rice, there are more meal fibers, and is rich in B clan vitamin and many kinds of microelements. "
Fibrous content of high meal
Coarse food grain not only contain rich amount of amino acid and high-quality protein essential for human body, also contain mineral and vitamins such as calcium, phosphorus,etc., as to precise rice, flour, the carbohydrate content of the coarse food grain is lower than the flour and rice, the fibrous content of meal is high, eat, prone to the full belly sense, can reduce heat to absorb.
It is reported, the fibrous content of meal of the coarse food grain is far higher than the flour and rice, it is only 0.7g to suck the meal fiber in every 100g rice, 100g corn, Chinese sorghum, naked oats, the fibrous content of meal is 8.0g, 4.3g, 4.6g respectively. Xue Chang points out bravely, the meal fiber is the residue of the plant food that can't be digested and assimilated by the human gastrointestinal tract, its function can't be ignored.
"The cellulose of meal helps to ensure the digestive system to run well, it and soluble fiber work in coordination at the same time, reduce cholesterol of low density and density of triglyceride in blood; Increase the residence time in the stomach of food, delay the speed that glucose absorbs after a meal, lower the risks of hypertension, diabetes, obesity and vascular disease of the heart brain. "
Besides the meal fiber, the coarse food grain also contains abundant vitamin and mineral. Vitamin Bl is a kind of water soluble vitamin, its important function can be regarded as coenzyme and participated in the carbohydrate supersession. In addition, vitamin Bl still can promote the appetite, promotes and digests, safeguard normal function of the nervous system.
Low blood glycogenesis index
Blood glycogenesis index, mean a certain food raises blood glucose effect and standard food (usually glucose) Raise the intersection of blood glucose and ratio of effect, mean human body eat behind the certain food can cause what ability human blood glucose rising, this concept is easy to choose the food containing candy. The food of the high blood glycogenesis index, peak value is high behind glucose enters blood, blood glucose rises; And the food of the low blood glycogenesis index, residence time is long in the intestines and stomach, the absorption rate is low, glucose release slowly, glucose it enters peak value behind the blood to be low and dropping speed even slow, blood glucose is lower.
"We know the food containing candy is influential to blood glucose, the flour of precise rice is digested fast behind entering the intestines and stomach, the absorption rate is high, glucose is released fast, its blood glycogenesis index is high, on the contrary, because the food grains other than rice and wheat of coarse food grain produces relations such as processing, maturity, processing amount,etc., the content of one's own coarse fibre is higher, the blood glycogenesis index would not be too high. " Xue Chang provides a group of data bravely, it explains the blood glycogenesis index between the grain of thickness to use:
Rice porridge 69.4, big rice 83.2, noodles (the whole flour, thin) 37.0,Noodles (powder of wheat, do, thick) 46.0,Black 42.3 congee, corn (sweet, boil) 55.0,Millet (cook) 71.0,Milled congee 61.5, buckwheat noodles 59.3.
Xue Chang's brave suggestion, the normal crowd eats some coarse food grain appropriately every day, help to improve the sugar tolerance. To diabetic, adopt the coarse food grain of the high fibrous hypoglycemia index to match the flour and rice, can control blood glucose and weight. But food soft and hard raw and familiar rare and thick having influence to food blood glycogenesis index by the intersection of particle and size. So, it is unnecessary to boil and stew through the long-time high temperature that the cereal are boiled, don't become more meticulous and operate either, the coarse food grain is the more meticulous, processes time the longer, with the higher temperature, moisture is the more, the higher the blood glycogenesis index is.
Thickness is matched The coarse food grain takes half
"Though coarse food grain mouthfeel bad, you had better not process coarse food grain careful, otherwise will destroy the nutritive value of the coarse food grain. As the corn, before not processed, contain rich amount of abundant coarse fibre and mineral on the peel of the corn, once after deep processing, the nutriment has been reduced. "
Xue Chang brave suggestion, thickness grain can collocate and take, eat in right amount, can give play to the efficiency of the coarse food grain like this, can prevent the coarse food grain from eating too much and producing the bad reaction.
"Assign the intersection of thickness and the intersection of grain and proportion according to staple food amount of a whole day generally, coarse food grain propose, take the intersection of staple food and over half of quantity for less than a whole day at least, only reach this quantity for a long time, could reach the efficiency of eating the coarse food grain. " Xue ChangYong thinks, adds a handful of millet in the rice or cuts several sweet potatoes to enter while boiling the porridge, add some black rice to make into the rice and millet mixed, does not want to cook and cook the staple food with the steamed bread of corn while cooking, these good methods of the absorption coarse food grain of saving time and saving effort.
Xue Chang shows bravely, not all people were suitable for eating a large amount of coarse food grain, look like intestines, wriggle too fast, the intersection of ulcer and colitis, chronic diarrhoea or intestinal obstruction, the intersection of stomach and excise, enteric the intersection of person who excise and problematic crowd of digestive tract, very careful when eating coarse food grain.The editor recommends:Is the steamed stuffed bun of the sidewalk snack booth still eaten'the editor recommends:Antanemic menu of the daily life
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