Eat whole food to join the main force against aging
Presumably, you already have the experience of eating whole grains. The corn, millet and various kinds of beans, such as rice and white flour, are already frequent visitors to your table. What is the difference between the whole grain and the whole grain?
銆€銆€Common whole grains can be seen in shape, the best cereals to smell: wheat, oats, sorghum, corn, millet, coarse rice, coix seed, buckwheat beans: soy beans, black beans, red beans, mung bean nuts: pine nuts, walnutsWhen cashew nuts and chestnuts are selected for whole grain, there is a principle that is important: you can see shapes better than invisible shapes, natural ones are better than mixed flavors. In short, if you can buy fruit, do not choose powder.If you have natural flavored cereals, don’t buy milky cereals mixed with artificial additives.
銆€銆€Whole grain and coarse grains – the more complete and nutritious, the whole grain relative to the coarse grains.
Relative to coarse grains, the whole grain weighs the length of the selected grain. It refers to the hard shell that has just been removed from the seed, without any further processing of all natural, intact cereals, beans and nuts.Grain and nuts.
The most important point is that you don’t lose the nutrients that food is born with because of any human factors.
銆€銆€To put it a bit more, it just removes the seeds of the skin.
We must know that plants are all breeding their offspring through seeds. In order to ensure that the seeds can germinate and grow normally regardless of any “sinister” environment, it is definitely a concentrated essence of all kinds of proteins, besides the three major nutritional giants, protein,Aunts and pregnant women are also rich in vitamins and trace elements.
銆€銆€Eat a little bit of food – find the essence of the lost. Since the whole grain is the representative of the natural essence, what is the lack of pure rice white noodles we eat everyday than they are?
In fact, they have been finely processed, which has a smooth and translucent “face”, and also guarantees a delicate taste. It is more suitable for us to approach the rough and original whole grain.
However, it is precisely this process of finishing that has abandoned many of the golden nutrients and trace elements.
銆€銆€In general, the complete rice cereal consists of four parts, the rice bran layer, the bran layer, the germ and the endosperm.
The rice bran layer is what we usually call “the chaff”. The human body can’t digest it and can’t eat it. The bran layer is rich in many supplemental fibers, vitamins and trace elements; the main starch of the endosperm; the germ contains rich protein and unsaturated fatty acids.Dietary fiber, multivitamins and physiologically active substances, also contains trace elements such as calcium, iron, zinc, selenium, etc., which do not depend on the weight of the whole grain, but the nutritional value accounts for 50%.%.
銆€銆€Modern finishing techniques often abandon the rice bran layer, bran layer and germ in the grain, and retain the endosperm alone, so that the white rice we eat is actually the endosperm of rice, and in many cases, in order to make the rice look more shiny, and then further polishing, so some of the bran layer remaining on the endosperm can not be “survived”.
In this way, when we waited for our mouth, the remaining small amount was starch, which was a complication that caused the blood sugar to rise quickly, and those real good things had already disappeared.
銆€銆€The change that you eat – you have the right to be younger and slimmer. In fact, the trend of human beings eating white rice and white noodles is only a matter of nearly a hundred years. The Ming Dynasty pharmacologist Li Shizhen mentioned in the “Compendium of Materia Medica” that slender riceThat is, just remove the rice from the rice bran layer, which has the magical effect of “and the five internal organs, good color”, which means that you often eat some rice, and you can keep the five internal organs, criticize the years, but also moisturize the face and make you youthful.Resident.
銆€銆€Western scientists have long discovered that the increasing prevalence of cardiovascular disease is closely related to the diet filled with processed foods. Some refined foods have lost their original important nutrients and have been added to eachA complex food additive, so that our stomach has become a chemical laboratory unconsciously, many chemical substances that cannot be digested and decomposed are left behind, and gradually become a lesion of chronic diseases.
The whole grain is used as 鈥渁ll natural and complete cereals without further processing, except for shelling鈥? and its status in balanced nutrition may change.
For this reason, in 2005, the US Department of Agriculture listed the whole grain as the most oblique part of the five-layer nutrition pyramid, the most important part of the newly developed healthy eating guide – “My Pyramid”.The total number of food inputs is at least half of the daily cereal consumption, further extending the nature of the food incorporated into cellulose.
銆€銆€Compared with the finished grain ratio, I want to know where the whole grain is. Let’s make a simple comparison: after measuring, a piece of ordinary white bread usually contains 66 calories.
9 grams of protein and 0.
6 grams of fiber, while a piece of whole wheat bread contains 69 calories, 3.
6 grams of protein and 1.
9 grams of fiber, you see, all food products in terms of volume, protein or fiber content far exceeds refined grain, and from the point of view, the benefits of whole grain are not limited to these.
銆€銆€Whole Grains – The main force in the fight against aging Most people know that fruits and vegetables are rich in beneficial phytochemicals and antioxidants, which help to remove oxygen free radicals in the body. It is enough to know that these oxygen free radicals can cause aging.It is also related to high blood pressure, arteriosclerosis, cataract and other diseases, but many people do not know that the effect of whole grain in this respect is not inferior to that of vegetables and fruits. Iron, calcium and phosphorus are inevitable in the whole grain.Selenium, zinc and other essential trace elements and vitamins are beneficial to improve glucose metabolism and lower blood sugar. Its high content of folic acid and bioflavonoids also help the body to scavenge oxygen free radicals and help the body to fight against aging.
A study by Harvard Medical School in the United States has not found that women who ate 3 whole foods a day had a 25% reduction in the risk of coronary heart disease compared to women who ate a small amount of whole food per Wednesday.
銆€銆€Whole grain-detoxification masters like vegetables, whole grains contain a large number of alternative fibers, including cellulose, hemicellulose, pectin and so on.
We know that dietary fiber is a nutrient that cannot be absorbed by the body, but it plays an important role in the health of the digestive system.
In the mouth, it can increase the chewing of the teeth; in the stomach, the replacement fiber can lengthen the time the food stays in the stomach and relieve the time of gastric emptying; in the large intestine, the filling fiber helps stimulate the peristalsis of the large intestine to absorb water.It is a laxative, and it is like a small brush that can remove the toxic substances sticking to the intestinal wall and the bacteria that are excessively proliferated in the intestines, and promote the balance of the flora in the stomach, which is beneficial to lose weight and canEffectively reduce the risk of colon cancer.
銆€銆€In addition, recent research has found that precipitated fibers can produce butyrate and air after being fermented by a friendly internal bacterial population.
Butyrate is a nutrient necessary for the renewal of alkaline epithelial cells, which can prevent the occurrence of genetic mutations in cancer cells, and bubbles are the best antioxidants, protecting cells in various parts of the body from oxygen free radicals.
銆€銆€Whole Grain – Natural and Cheap Skin Care For skin care, although the whole grain is not as effective as some expensive skin care products, it is better than natural and inexpensive, and it is absolutely effective.
For example, vitamin E in nuts and nuts is the best skin antioxidant. If you want to get rid of the unpleasant spots, the skin will always be smooth and delicate. It is inseparable from its contribution; the B vitamins in a small amount of rice can promoteThe blood circulation of the cells regulates the secretion of oil, especially to prevent and repair the damage caused by the sun.
From the inside out, I believe that it is a good way to try every beauty.
銆€銆€Steamed whole grains are better to eat – the nutritionist’s full-grain spectrum is dry, and the whole grain is so bad that it tastes bad, but it can be eaten as long as it is simple.
Basically, porridge and food with fine grain is the most important method of consumption. Nutrition experts recommend that the method of steaming and then eating can preserve the whole grain nutrition and increase the taste.
Now let’s take a look at the nutritionist’s own full food spectrum, hoping to add fuel to your health.
The cereals and beans are mixed in a ratio of 3:1 or 2:1 and impregnated with doping.銆€銆€2.
Put the soaked kernels in a steamer and steam.
Depending on the type of food, the time required to steam is different, usually 10-20 minutes.
Steamed whole food can be fried like rice, fried with eggs and diced.
You can also put some cockroaches, red dates, walnuts, and simmer for a while, for porridge.
However, it should be noted that this kind of porridge is a kind of broth. It can’t make the grain into the state of gelatinization of the starch, and it becomes a slimy state, so that the blood sugar rises quickly.
If there are millet and coarse rice in the grain, it is easy to gelatinize and needs special attention.
If the steamed whole grain is not finished, you can separate the small portions and freeze them.
If you like to eat noodles, try to make a grain of steamed bread, mix the steamed whole grain with white noodles, and add raisins and melon seeds to increase the taste and nutrition.