October 16 is World Food Day, and the week of October 16 is the Mainland Food Security Publicity Week, with the theme of "Strengthening the Rule of Law, Ensuring Supply and Protecting Food Security". The theme of this year's World Food Day campaign is: "Food Security, Building a Better Life, Building a Better Future." ”
Why do we eat whole grains?
How to eat healthy and delicious?
Let's take a look
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Whole grain foods
What are the health benefits
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1
Compared with refined grains, the whole grain diet can provide the body with more micronutrients and bioactives, effectively increase fiber intake, have a beneficial effect on the gut microbiota, and have a stronger sense of satiety, which is conducive to weight control, body mass index, and the possibility of overweight and obesity.
2
The whole grain diet reduces the risk of type 2 diabetes by improving the postprandial glycemic response and improving the body's insulin sensitivity. Improve lipid metabolism, reduce cholesterol levels, inhibit the formation of atherosclerosis, and then reduce the occurrence of cardiovascular diseases.
3
A whole grain diet helps reduce inflammation and reduces the prevalence of some metabolic related cancers; Slow down the cognitive decline of aging, improve depression in young people, etc.
4
In summary, the "nutrient pack" of various nutrients in whole grains may be more beneficial to human health than individual nutrients.
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What are in the cereals
B vitamins
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1
B vitamins are a general term for a class of water-soluble vitamins that the human body cannot synthesize on its own and need additional supplementation, and are indispensable nutrients for maintaining the normal function and metabolic activities of the human body.
2
Unrefined grains are rich in B vitamins, and the types and amounts of B vitamins vary from one grain to another. For example, brown rice is high in B vitamins, while oats are usually rich in B vitamins.
3
To ensure adequate dietary intake of B vitamins, a more complete nutrition can be obtained by appropriately increasing the intake of whole grains and paying attention to the diversity of grain combinations.
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Cereal fiber
What are the characteristics
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1
Dietary fiber can promote bowel movement and reduce the stay time of food in the intestines, help prevent constipation and other intestinal problems, and maintain a healthy digestive system; In addition, adequate intake of dietary fiber also has a positive impact on the prevention of chronic diseases such as cardiovascular disease, diabetes, etc.
2
There are two main types of dietary fiber in cereals: soluble and insoluble. Soluble dietary fiber helps lower cholesterol levels, regulates blood sugar levels, and promotes gut health, while insoluble dietary fiber helps promote the normal functioning of the digestive system and prevent problems such as constipation.
3
Under normal circumstances, adults should consume 25~30g of dietary fiber per day. Increasing the intake of whole grain staple foods is an effective way to increase daily dietary fiber intake, and you can increase your dietary fiber intake by choosing whole grain foods, such as whole wheat bread, whole wheat steamed bread, brown rice, etc. At the same time, maintaining a varied and balanced diet can also help you get enough dietary fiber.
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Whole grains
Eat as much as you want
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1
The latest dietary guidelines for residents in mainland China have clarified the dietary recommendation principle of "diverse food, mainly cereals, and a combination of thick and thin".
2
An appropriate amount of 200~300g of cereals should be consumed every day, including 50~150g of whole grains and miscellaneous legumes, and 50~100g of potatoes.
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Whole grain brown rice
How to make it tastier
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1
It is recommended to try the following tips: A lot of brown rice can be cooked at the same time as polished rice, but you need to add more water according to the content of brown rice when cooking rice.
2
In general, the water used to cook brown rice is about 1.2~1.3 times more than that of white rice. If your home rice cooker has the option of "brown rice", you can choose this mode.
3
If you still feel that the taste is hard after adding more water, you can consider soaking the brown rice for a period of time before cooking, it is usually recommended to soak for 2~3 hours, or decide the soaking time according to your personal taste, and you can choose a longer soaking time if you like a softer taste.
Editor: Li Ling
Source: Yangpu District Food and Material Reserve Bureau
*Please indicate that the reprint is from the official WeChat of Shanghai Yangpu