As the saying goes, "Five grains provide nourishment." Whole grains are the staple food in our lives and are also necessary foods for people's daily diet. So, what specific foods do cereals and grains refer to? What role do whole grains play in human health? This article explains in detail those things about whole grains, so as to better balance the diet and make the body healthier.

What are the cereals? "Five grains" first appeared in "The Analects of Confucius. Weizi" in the phrase "the four bodies are not diligent and the five grains are not divided". However, there is no exact analysis here as to why "five grains" are. "Whole grains" in the modern sense include cereals, beans, potatoes, nuts, dried fruits and other foods.

1. Cereals

The cereals in the whole grains mainly include millet, rice, glutinous rice, wheat, buckwheat, oats, corn, barley, sorghum rice, black rice, Purple rice, glutinous rice, etc.

2. Beans

Beans in cereals mainly include soybeans, black beans, red beans (adzuki beans), mung beans, broad beans, peas, cowpeas, sword beans, Lentils, kidney beans, soy products (bean skin, tofu, bean sprouts), etc.

3. Potatoes

Tubes in cereals mainly include sweet potatoes, yams, potatoes, taro, etc.

4. Nuts

Nuts in whole grains mainly include walnuts, sunflower seeds, pumpkin seeds, watermelon seeds, pistachios, chestnuts, hazelnuts, etc.

5. Dried fruits

Dried fruits in whole grains mainly include red dates, peanuts, sesame seeds, almonds, pine nuts, cashew nuts, ginkgo nuts, raisins, etc.

Are whole grains healthier?

From a nutritional point of view, the nutritional value of whole grains is not necessarily higher than that of refined rice and noodles, but because different foods can provide different nutritional values, it is best to Our diet is a balanced diet, and the role of whole grains in the diet is to maintain a balanced diet and maintain a diversified staple food.

Most of the staple foods of modern people are refined rice, noodles, etc., from which they can obtain sufficient carbohydrates, but the intake of vitamins, dietary fiber, minerals and other nutrients is slightly insufficient, and whole grains can just Make up for these deficiencies and ensure a balanced diet.

Main nutrients of whole grains

1. Cereals

The main nutrients contained in cereals include carbohydrates, dietary fiber, vitamin B1, and vitamin B2 wait.

2. Beans

The main nutrients contained in beans in whole grains include protein, fat, dietary fiber, minerals, B vitamins, etc.

3. Nuts and dried fruits

The main nutrients contained in nuts and dried fruits in whole grains include protein, fat, calcium, iron, phosphorus, vitamin E, and B Vitamins, etc.

4. Potatoes

The main nutrients contained in potatoes in whole grains include carbohydrates, dietary fiber, etc.

Healthy ways to eat whole grains

1. Eating only whole grains is not good for your health

Whole grains are good for human health, but if you only eat whole grains every day , but harmful to the body. Because whole grains are rich in dietary fiber, they are not easy to digest and can easily increase the burden on the gastrointestinal tract. Compared with refined rice and noodles, whole grains are not easily digested and absorbed. If you only eat whole grains for a long time, you may suffer from malnutrition.

The "Dietary Guidelines for Chinese Residents" recommends that it is best for each person to eat about 50 grams of whole grains per day, but people with malnutrition and indigestion should eat less whole grains.

2. Reasonable matching, better nutrition

Whole grains should be reasonably matched with refined rice, noodles and other fine grains to achieve balanced nutrition and better meet the nutritional needs of the human body. Combining coarse grains with fine grains to cook can not only improve the taste, but also ensure nutrition. The most suitable ratio of whole grains to refined rice and noodles is 6 parts refined grains and 4 parts refined rice and noodles.

3. Whole grains are more suitable for dinner

The rich dietary fiber in whole grains is helpful to speed up the excretion of feces in the body, and the rich dietary fiber makes people feel full more easily It feels like eating whole grains at night can reduce food intake, thereby avoiding overeating and overeating at night, which will burden the gastrointestinal tract.

4. Drink more water when eating whole grains

The rich dietary fiber in whole grains requires sufficient water to ensure the normal work of the gastrointestinal tract, so you should drink more when eating whole grains. water.