There are various types of miscellaneous grains with high nutritional value, and the nutrients contained in various miscellaneous grains have their own advantages. The process of processing coarse grains is simple, and it saves many nutrients that are not found in fine grains. In terms of nutrients, most of the grains are relatively low in protein, rich in starch, cellulose, minerals, and B vitamins. The nutritional content can be summarized as follows:
1. Contains protein: Different cereals contain different proteins. Oats are rich in protein; beans are also rich in protein and are high-quality protein. The remaining cereals contain less protein than oats and soybeans.
2. Contains fat: The fat content in the grains is not high, and the content of corn and purple potato is very low.
3. Containing carbohydrates: The carbohydrate content in the grains is not very high. Buckwheat and oat have more carbohydrates than other grains. Multigrain is rich in insoluble cellulose, which is conducive to ensuring the normal operation of the digestive system.
4. Contains vitamins, much higher than refined white rice and refined white noodles: Among various staple foods, refined white rice has the lowest vitamin content, followed by refined white noodles. Because cereal has a distinctive characteristic, its vitamins and minerals are mainly concentrated in the outer layer. The grains are rich in vitamins.
①Vitamin A: Vitamin A, also known as carotene, is good for the eyes. Millet is rich in carotene.
②B vitamins: Oatmeal contains a lot of vitamin B1; millet contains a lot of vitamin B1 and vitamin B2, which has a conditioning effect, but its amino acid composition is not ideal, lysine is too low and leucine is too high, and it cannot be consumed for a long time. Corn contains a large amount of vitamin B6 and niacin (but the niacin contained is combined. If it is not treated with alkali before consumption, it cannot be used by the human body, which is equivalent to the lack of niacin.) Buckwheat contains “chlorophyll that is not found in other grains. “And” rutin “, its vitamin B1, B2 is twice as much as wheat, niacin is 3-4 times.
5. Contains minerals, much higher than refined white rice and refined white noodles: grains are rich in iron, magnesium, calcium, sodium, etc., corn is rich in magnesium, sorghum is rich in iron, and the remaining grains are relatively less.
6. Contains a lot of dietary fiber: Multigrain is rich in dietary fiber, which is the 7th largest nutrient in humans.
1. The carbohydrate content of coarse grains is lower than that of fine grains, and the content of dietary fiber is high. After eating, it is easier to produce satiety and reduce calorie intake. However, if you can’t eat only whole grains for a long time, it will cause malnutrition, pay attention to the appropriate amount. The “Dietary Guidelines for Chinese Residents” recommends that the daily intake of multigrain and whole grain products per person should be between 50 and 100g (accounting for 1/4 to 1/5 of the staple food). If the total amount of staple food consumed is 250g per day, then the grains can be around 50g.
2. The United Nations Food and Agriculture Organization recommends that healthy people should contain 30 to 50 grams of fiber in their regular diets. Adults are best to eat 50 to 100 grams of multigrain every day, more varieties are better.
3. Gradually eat multigrain, suddenly increase or decrease the intake of multigrain, will cause intestinal reactions. For those who are usually meat-based, in order to help the intestine to adapt and increase the intake of grains, it should be step by step, and it should not be rushed.
4. Fine grain collocation, fine grains. Long-term consumption of a single variety of food is likely to cause malnutrition. Pay attention to edible food. For example, corn flour and soba noodles can be steamed with flour to make cakes or steamed buns. Corn is mixed with an appropriate amount of soy flour to make a nest.
5. Remember to drink plenty of water after eating cereals, because the cellulose in the cereals needs to have enough water to ensure the normal digestion of the gastrointestinal tract. But we must pay attention to the amount of water, too much water to drink cellulose is not easy to digest.