Click on the Shaw Hospital star
In March 2022, a columbia university scholar in the United States showed that higher levels of fiber intake, especially grain fiber, were associated with lower levels of inflammation and a lower risk of cardiovascular disease in the elderly.
The study included more than 4,000 elderly people, and an increase of 5 grams of total dietary fiber per day reduced the risk of cardiovascular disease by 5 percent, and an additional intake of 5 grams of grain fiber per day reduced the risk of cardiovascular disease by 14 percent.
Studies have found that adequate intake of grain fiber is effective in reducing inflammation levels throughout the body.
Top 10 good grains, give you a good summary!
In the 2017 National Nutrition Week, a number of experts from the Chinese Nutrition Society were selected and evaluated to finally select the top 10 in the "China Good Grain" category. The following ingredients are recommended as components of a varied daily meal instead of some refined rice.
Whole wheat flour
Compared with refined white rice noodles, it contains more dietary fiber, minerals, B vitamins, vitamin E, carotenoids and other beneficial nutrients.
suggestion
Whole wheat flour is dark in color and coarse in taste, and can be added in moderation when making staple food. It is recommended to make fermented foods, such as whole wheat bread, hair cake, steamed buns, etc., B vitamins can improve the utilization rate through fermentation.
brown rice
The brother is "white rice", which retains the germ, paste layer and part of the grain bark, and the B vitamins, vitamin E, minerals, and dietary fiber are higher than white rice. Colored rice, in particular, retains antioxidants.
suggestion
Cook rice and brown rice at 1:1, brown rice is very good for health, especially for diabetics. But brown rice is not easy to cook, so it is more convenient to soak it two hours in advance and cook it in a pressure cooker.
Oat rice/tablet
It is high in protein and soluble dietary fiber, especially β-dextran. Oats have a strong sense of satiety, and also have low glycemic index, low glycemic load and other characteristics.
suggestion
Use oatmeal to boil porridge or rice in a ratio of 1:4 to cook into rice to eat, you can also mix oatmeal noodles, flour, add some fruit, chocolate, etc. baked into small biscuits, snacks, for children to eat as snacks.
millet
Vitamin E, dietary fiber, potassium, iron content is higher than the same rice rice, rich in carotene and more vitamin B2.
suggestion
Milk millet porridge is good nutrition, you can eat some. After washing the millet, add an appropriate amount of water to the pot, first boil on high heat and then slowly simmer over low heat until a layer of rice skin appears on it. Pour out the clear soup on top of the porridge and mix with some milk, let it warm and drink.
corn
B vitamins, β-carotene and dietary fiber are higher than rice and wheat, and also contain progesterone, zeaxanthin and other beneficial plant active substances.
suggestion
Corn is a good grain, and fresh corn whiskers are also suitable for cooking soup. Fresh corn corn must be brown, there are also white, if you want to boil corn water, it is best to choose white, more tender.
Sorghum rice
There are black and white, as well as brown and red. The content of protein, a variety of vitamins and minerals is not low, among which vitamin B1, niacin, vitamin B6, iron, etc. have reached more than 20% of the nutrient reference value.
suggestion
For this kind of "rugged" food, it is very suitable for making snacks to eat. For people with slightly poor gastrointestinal function, try making some sorghum soup, such as adding a little sorghum to the white ear soup or corn soup.
highland barley
Naked barley on the Qinghai-Tibet Plateau is high in dietary fiber, vitamins and β-dextran, and also enjoys the reputation of "one of the world's β-dextrans with the highest content of grains". The composition is also relatively special, generally containing 74% to 78% of the amylopectin, in summary these substances help to maintain intestinal health, regulate blood lipids, prevent cardiovascular and cerebrovascular diseases and so on.
suggestion
Generally it is not easy to cook rotten, when eating it, you can first soak it for half a day, and then cook porridge or steam rice together with rice and other miscellaneous grains.
buckwheat
The dietary fiber content is much higher than that of refined rice noodles, containing flavonoid rutin, which has certain benefits for improving blood lipids and vascular function.
suggestion
Buckwheat flour is mixed with white flour in a 1:4 ratio to make buckwheat buns, and millet, corn, and soba noodles can be combined to make multigrain pancakes.
Barley
Compared with rice, it contains higher protein, fat and dietary fiber, B vitamins, vitamin E, minerals (calcium, phosphorus, potassium, magnesium and iron, etc.). Many people first think of "dehumidification" and "swelling reduction" when they mention barley, in fact, the protein content of barley is considerable, and it can even be compared with meat.
suggestion
Barley water and barley porridge are good choices.
Quinoa
The composition of essential amino acids is comparable to that of dairy, of which lysine (the restricted amino acid) is more than twice that of wheat and corn. It is also rich in phenols, flavonoids, saponins, choline and phytosterols and other plant active substances that help prevent various metabolic diseases.
suggestion
Quinoa can be eaten in a variety of ways, either by steaming rice alone to cooking porridge, or mixing various types of freshly squeezed juices to make a delicious drink, or quinoa soy milk with a pleasant aroma. There is also quinoa salad and stir-fried quinoa with seasonal vegetables.
bibliography:
1．Shivakoti R, Biggs ML, Djoussé L, et al. Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults. JAMA Netw Open. 2022 Mar 1;5(3):e225012.
2． 2022-04-06 China Circulation Magazine "Grain fiber is enough, inflammation levels are low!" Beauty Studies.
3． 2017-05-16 Health Times "Eat 10 Good Grains".
Source: Health Times
Audit: Department of Nutrition, Run Run Shaw Hospital
This content is licensed
Compiled by the comprehensive editor of Run Run Shaw Hospital
share
Click Favorites
Thumbs up