Staple foods used to be the protagonists of our tables
In recent years, the status of this protagonist has gradually shaken
For example, eat less staple foods for dinner, and eat less staple foods for weight loss
Diabetes should eat less staple foods...
Not eating staple foods is a great health hazard
If the body lacks nutrients such as staple foods for a long time, it is bound to bring about disharmony in overall function, and even the harm of some organs.
Staple food is 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, meat and oil intake will be reduced.
In fact, studies at home and abroad have found that if you only eat staple foods, it is difficult to make people overweight and obese. The "culprit" is eating too much meat and oil and eating too much fat. The Chinese Nutrition Society advocates that meat, animal oil and vegetable oil should 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: It is recommended that the elderly have a bowl of about 200 ml of porridge every day, and it is best to accompany some staple foods, such as steamed buns or cakes, dry and thin.
Tips
The choice of staple foods is actually very skillful. The disadvantage of white rice and white noodles is that they only contain carbohydrates, and the content of vitamins and dietary fiber is very low. At the same time, white rice and white noodles have a good taste and are easy to digest, but it is not hungry, so it is recommended that everyone eat with thickness and thickness, and eat as much coarse grains and beans as possible.
Protein champion in staple food: oats
Oats have the highest protein content among grains, 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, containing 750 micrograms per 100 grams.
Sweet potatoes are very rich in dietary fiber, which can hinder the absorption of sugar and fat in the intestines, which is very good for controlling blood sugar. And it is rich in minerals, which is also good for controlling blood pressure.
Note: When eating sweet potatoes, you should also accompany protein, meat, eggs, soy products, but also with vegetables, etc., 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 health ingredients such as rutin and quercetin, which are unique to buckwheat, can help regulate blood sugar after a meal.
Calcium champion in staple food: kidney beans
The data shows that the calcium content per 100 grams of peeled kidney beans is 349 mg, 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 human immunity, and improved utilization 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.
Responsible Editor Liu Wanxin
Source Pudong Release