Original title: Staple food only eat steamed rice you will lose a lot! These 5 are the "nutrition champions" of staple foods
Staple foods used to be the protagonists of our tables.
In recent years, the status of this protagonist has gradually shaken, such as eating less staple foods for dinner, eating less staple foods for weight loss, and eating less staple foods for diabetes...
But is it true that there is a rumor that after the age of 50, you will gradually increase your carbohydrate intake, which can reduce mortality?
Not eating staple foods is a great health hazard
The human body has two organs, and its main source of energy is the staple food.
One is the brain, the activity of brain cells requires blood sugar, which is actually carbohydrates, from staple foods. Staple foods usually refer to carbohydrate-rich cereals and potatoes, which are the main source of energy for the body, can be digested and absorbed most quickly, and converted into glucose into the bloodstream for use by the brain and muscles.
If you do not eat staple foods or eat too little, blood sugar is too low, the brain will be sluggish, feel that the attention is not so concentrated, and it is easy to get sleepy, etc., which is one of the main reactions of the body's lack of glycogen. In addition, muscle contraction is also through muscle glycogen to produce energy, allowing muscles to contract.
If the body lacks staple food for a long time, it is bound to bring disharmony to the overall function, and even the harm of some organs.
Staple foods are indispensable, and middle-aged and elderly people should eat more staple foods
In fact, the middle-aged and elderly people are relatively weak in the gastrointestinal tract, and carbohydrates are relatively easy to absorb. If you eat meat and oil, fat metabolism for the elderly is relatively slow, blood lipids, blood pressure rise and oil and meat eat more is also related, so the elderly as much as possible to eat some easy to digest and absorb carbohydrate staple foods.
In fact, studies at home and abroad have found that if you only eat staple foods to make people overweight and obese, it is actually very difficult. The "culprit" is that we now eat a lot of meat and oil, and we consume too much fat. The Chinese Nutrition Society has been advocating that meat and animal oil and vegetable oil must be controlled, the diet should be balanced, and the intake of staple foods is indispensable.
How much is the intake of staple foods for the elderly more appropriate?
Intake of staple foods varies from person to person.
Young people: It is recommended to reach at least 150 grams to 250 grams of staple foods per day, and at least 50 grams of staple foods for a meal.
Elderly: the gastrointestinal function of the elderly is declining, so they prefer to eat porridge, it is recommended that a bowl of porridge of about 200 ml is best paired with some staple foods, such as steamed buns or cakes, dry and thin, so that it will be very comfortable to eat.
Tips
The choice of staple foods is actually very skillful.
The disadvantage of white rice and white noodles is that it mainly contains starch, and the content of vitamins and dietary fiber is very low. At the same time, white rice and white noodles have a good taste, easy to digest, but they are not hungry, so now it is recommended that everyone eat with thickness and thickness, instead of some main foods such as polished rice and white noodles, and eat as much coarse grains and miscellaneous beans as possible.
Protein champion in staple food: oats
Oats have the highest protein content among cereals, and their amino acid composition and digestibility are also high. In addition to this advantage, oats are also rich in β dextrans that regulate blood sugar and blood lipids.
Oats can be used to cook porridge or make oat rice.
Note: Many of the so-called nutritious cereal products on the market contain a very low proportion of oats and have limited health care effects.
When purchasing, you can look at the ingredient list, if you add ingredients such as vegetable fat powder and flavor, do not choose.
Carotene champion in staple food: sweet potatoes
Carotene can be converted into vitamin A in the human body, which has the effect of protecting vision, preventing night blindness, preventing dry skin and enhancing human immunity. Among starchy foods, sweet potatoes have the highest carotene content, reaching 750 micrograms per 100 grams.
Sweet potatoes are very rich in dietary fiber, dietary fiber can not be digested and absorbed by us, in the intestine can hinder the absorption of sugar, can hinder the absorption of fat, for controlling blood sugar is good. And it is rich in minerals, which is also good for controlling blood pressure.
Compared with rice noodles, the starch in sweet potatoes is relatively low, and diabetics can use potatoes instead of staple foods to eat.
Note: When eating sweet potatoes, it is also necessary to accompany protein, meat, eggs, beans, and vegetables, so that the diet is more balanced and nutritious.
It is recommended that the daily intake of potatoes be 50 grams to 150 grams, and excessive intake will cause flatulence and acid reflux, and it is more important to control the amount for people with weak digestive function. The starch in raw sweet potatoes is difficult to digest, so be sure to steam through or roast it.
Staple food medium dietary fiber champion: buckwheat
Dietary fiber has the effect of preventing constipation and protecting the intestines.
The Chinese Food Ingredient List shows that each 100 grams of peeled buckwheat contains 13.3 grams of dietary fiber, while rice contains only 0.7 grams. The unique ingredients of buckwheat, such as rutin and quercetin, can help regulate blood sugar after a meal.
Calcium champion in staple food: kidney beans
The data shows that each 100 grams of kidney beans with skin contains 349 mg of calcium, which is nearly twice that of soybeans.
Vitamin C champion in staple food: potatoes
Vitamin C has a variety of physiological functions, such as antioxidants, increased body immunity, improve the use of iron, calcium and folic acid.
The vitamin C content per 100 grams of potatoes is 27 mg, which is higher than most rhizomes, fresh beans and nightshades. Moreover, potato foods are rich in starch, which can protect the vitamin C in them.
This article is selected from Popular Science China, April 26, 2022
Disclaimer: The above content only represents the views of the author, and the reproduction of this platform does not mean that it agrees with its views and positions
Guangzhou Daily New Flower City Editor: Chen Tingting