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"Oh, my little darling, do you know what I've been eating for the past two years?" Zhang Lili said to her colleague with a smile, as she sorted out her hospital medical records while preparing for the upcoming health check-up.
Zhang Lili, 38 years old, is an ordinary bank teller. Two years ago, she decided to make some changes to her diet, trying to replace traditional staple foods with whole grains, hoping that this would lead to better health results.
From millet porridge to soba noodles, from oats to cornmeal, Zhang Lili tried a variety of coarse grains. She didn't just change her way of eating, she almost carried on this lifestyle to the end, even replacing her family snacks with whole grains or other whole grains.
"Look at this, in the past two years, my weight has steadily dropped by fifteen pounds!" Zhang Lili excitedly showed her friend her weight record in the waiting area of the hospital.
Her approach has also aroused the curiosity of many people, everyone is amazed by her persistence and effectiveness, and even some colleagues have begun to try to change their eating habits. However, changing eating habits is not an easy task, and many people give up after not holding on for long.
Today, Zhang Lili came to the hospital with two years of perseverance and some doubts, wanting to verify the effect of this lifestyle through a professional health examination.
At the hospital, Zhang Lili met the doctor, Chen Xiaodong, an internist with in-depth research in nutrition. After reading Zhang Lili's examination reports, Dr. Chen couldn't help but admire: "Your health indicators have improved significantly compared to two years ago, especially your blood sugar and cholesterol levels are very well controlled. ”
Dr Tan explains that whole grains are rich in dietary fibre and a variety of vitamins, which are important factors in maintaining good health. Dietary fiber can help lower cholesterol, control blood sugar levels, and also increase feelings of fullness, which can help with weight control.
"In fact, the dietary fiber in coarse grains is not digested and absorbed in the intestines, which can promote intestinal peristalsis, which has certain benefits for the prevention of constipation and intestinal diseases. Dr. Chan said.
The incidence of cardiovascular disease is lower in people who regularly eat whole grains than in people who often eat refined white rice noodles. Adequate daily intake of dietary fiber can significantly reduce the risk of cardiovascular disease.
Dr Chan continued, "However, coarse grains are good, but they cannot completely replace all staple foods, especially for people who need high energy and protein, and relying solely on coarse grains may not be enough to meet their nutritional needs. ”
Zhang Lili agreed very much, and she realized that although she felt good, she did feel low energy sometimes. When Lily Zhang returned to work, her experience sparked a small wellness revolution in the office.
Colleagues asked her about her rough food recipes and health tips, and Zhang Lili always smiled and patiently answered them one by one. Her persistence and results seem to give everyone a new perspective on health.
However, Zhang Lili also discovered an unknown secret of the coarse grain diet in her persistence: although coarse grains are good, they should also pay attention to the diversity of types and balanced intake.
She began researching the nutrient composition of various types of coarse grains and realized that the long-term intake of a single coarse grain could lead to a relative deficiency of other nutrients.
For example, oats are rich in β-glucan, which helps lower cholesterol, while quinoa is rich in protein and essential amino acids. Zhang Lili shared in a group meeting.
She further explained that there are also differences in the type of dietary fiber of different whole grains, some are soluble and some are insoluble, which directly affects the way the food works in the gut.
"So, when we choose coarse grains, we have to be as diverse as we choose clothes, and we can't just wear clothes of one color, right?" Zhang Lili made an analogy, which made her colleagues smile heartily.
They begin to pay more attention to food choices and combinations, rather than simply pursuing the health benefits of a single food.
What do you think about whole grains? Welcome to discuss in the comment area!