With the gradual increase of public health awareness, healthy diet has become the focus of more and more people's attention. And because whole grains are rich in nutrients, everyone realizes that its ingredients have relatively large health benefits, so they are very fond of it. However, there are more and more coarse grains on the market.
Speaking of which, I rememberedThat day, my friend bought a box of so-called "coarse grain biscuits."", said that he wanted **, and he wanted to eat it for breakfast. However, when I saw the ingredient list, I found that this was actually a kind of "pseudo-coarse grain". If you want to make this "pseudo coarse grain" achieve the best effect, it is estimated that you will be disappointed.
So what is "pseudo-coarse grains"?What is the difference between real whole grains?
The reason why it is called "pseudo" is that it is not real, but it looks very much like the real thing. It is a kind of food that does not look like a god, for example, its ingredients are still its own original ones, containing a lot of sugar, fat, and food additives, although its name is noble, but the nutritional value is still very low, but it is easy to be mistaken for coarse grains by many people. The real whole grain, its nutrients are rich in dietary fiber, vitamins and minerals, less sugar, and then help promote intestinal peristalsis, improve constipation, reduce cholesterol, help stabilize blood sugar and so on.
So how do we identify and pick the real "coarse grains" in our lives?
First of allWe can tell from the ingredient list. For real whole grains, the first place in the ingredient list is whole wheat flour, the higher the ranking, the better, if you can mark more than 50% of the added amount will be better. If you see coarse grains with wheat flour written in the front ingredient list, you are playing hooligan.
Just like the box of coarse grain cakes that my friend bought, the first ingredient list is wheat flour, and the ingredient list has a lot of content, and the whole wheat flour is ranked lower. If this kind of biscuit is ingested into the stomach, the digestion speed will be faster, and the blood sugar fluctuation is larger, and the carbohydrates in it will be easier to convert into fat, which is more likely to cause obesity.
Other than that, the less content in the ingredient list, the better. If you want to control your weight, if you see cream, sugar, oil and other ingredients, then this kind of coarse grain will not play a role, but gain weight.
Secondly, look at its taste。Some whole grains are tried, if you like it and want to buy it, you can try it. Real coarse grains are coarser to eat and chew more vigorously, while pseudo coarse grains do not have this characteristic, and because it adds wheat flour and other food additives, the taste will be more delicate.
In addition to the above packaged foods, there are also some whole grains and mixed legumes rich in dietary fiber, such as millet, sweet potatoes, oats, buckwheat, brown rice, black rice, and red beans, which are also considered coarse grains.
Healthy intake of whole grains,According to the recommendations of the 2022 edition of the Dietary Guidelines for Chinese Residents, adults should eat 200-300g of cereals per day, including 50-150g of whole grains and mixed legumes, and 50-100g of potatoes. Excessive intake of coarse grains will easily lead to symptoms such as stomach distension and stomach discomfort, because dietary fiber has hydrophilic properties, that is, after it absorbs water, it will expand and increase in size, plus its emptying speed is relatively slow, so it will bring some discomfort。Therefore, it is recommended to supplement coarse grains in moderation, and do not eat a lot of coarse grains for the sake of **, which will also have a negative impact on health.
All in all, if you want to make whole grains have a longer health benefit on your body, you must not only learn to choose real whole grains, but also pay attention to controlling the amount.