In the rich picture of daily diet, the whole grain is like a shining unique star, emitting a healthy charm that cannot be ignored. Its treasure-like value is gradually being discovered and cherished by many people who pursue a healthy life.
Whole grain is defined as the grain that has not been refined and retains the endosperm, germ and bran owned by the whole grain. Common grains such as wheat, rice, barley, oats, rye, corn, etc., when they are presented on the table in the form of whole grains, they open a door to the depths of health.
Judging from the nutritional composition, whole grain is undoubtedly an all-round player. Its rich dietary fiber can be called the "scavenger" of human intestine. These fibers can increase the volume of feces, promote intestinal peristalsis, allow food residues to be excreted smoothly, and effectively prevent intestinal problems such as constipation. Moreover, it also has excellent performance in lowering the level of cholesterol in the blood, which helps to reduce the risk of cardiovascular diseases and escort the unimpeded blood vessels.
Whole grains are abundant in vitamin B, which is the key "helper" in the process of energy metabolism. They are involved in the metabolism of carbohydrates, fats and protein, ensuring a steady and efficient energy supply for the body. Minerals such as magnesium, iron, zinc, etc. are also abundant in whole grains, and magnesium plays a fundamental role in maintaining the health of bones and teeth and stabilizing nerve function. Iron is an essential raw material for synthesizing hemoglobin, which can prevent iron deficiency anemia; Zinc is related to the normal operation of the immune system and the healing of wounds.
What's more worth mentioning is that whole grains have a gentle and powerful guardian for the control of blood sugar. Compared with refined grains, its glycemic index (GI) is relatively low, which means that after eating, the rising speed of blood sugar is relatively gentle, which can avoid the violent fluctuation of blood sugar. This is of far-reaching significance for preventing diabetes and helping diabetic patients to stabilize their condition.
In addition, whole grains are rich in antioxidant substances, such as carotenoids and vitamin E. These antioxidants can help the body to eliminate free radicals and reduce oxidative damage, thus delaying the aging process to some extent and reducing the risk of chronic diseases. For example, oat sterol in oats not only helps to lower cholesterol, but also has antioxidant effect, which can protect cells from free radicals.
In the daily diet choice, it is not difficult to include whole grains in the diet. A bowl of delicious oatmeal can inject vitality into the morning; Bread made of whole wheat flour has a mellow taste and is a convenient and healthy breakfast choice for office workers. Brown rice with all kinds of dishes is not only nutritious, but also allows taste buds to experience different kinds of grain mellow. When buying, you should pay attention to choosing the real whole grain food, check the food label to ensure that its main component is whole grain, not a mixed product with a small amount of whole grain added. At the same time, it is best to store whole grain food in a dry and cool place, avoiding direct sunlight and humid environment to maintain its freshness and nutrients.
Whole grains are a healthy gift from nature. It guards our body functions with solid nutrition skills and various health benefits, so that vitality and health can continue to flow in the long river of years. Let's start with every meal, embrace whole grains and embrace a healthier self.
