The benefits of eating whole grains for breakfast

First, whole grains can prevent diseases.

Vitamin c in whole grains can relieve fatigue symptoms and prevent diseases such as colds and lower limb aches; Iron can prevent gastric ulcer and loss of appetite; Potassium can also avoid muscle paralysis, depression and general weakness; Copper, zinc and other trace elements can improve mental weakness, insomnia and other symptoms, as well as increase appetite, improve weight and regulate appetite.

Second, whole grains make people healthier.

The rich nutrition contained in whole grains can prevent diseases and maintain health, such as unsaturated fatty acids, which can soften cholesterol in blood vessels and reduce cardiovascular diseases; A large amount of dietary fiber can effectively slow down the absorption of sugar, reduce the rising speed of blood sugar after meals, and make insulin play a role, so it is also of great help to diabetic patients.

Third, whole grains can prevent cancer.

Bean food is rich in protein, amino acids and B vitamins, which has a good anti-cancer effect. Regular consumption can prevent tumor lesions. Vitamin A helps cell division in human body, prevents the formation of cancer cells, and helps the immune system to respond and make antibiotics. Rich dietary fiber can shorten the retention time of waste in the intestine, reduce the chance of contact between carcinogens and intestinal mucosa, and help prevent constipation and colon cancer.

Fourth, whole grains can help you excrete toxins from your body.

Magnesium and iron can enhance the body's energy and accelerate the metabolism of waste in the body. The dietary fiber rich in whole grains will not be digested in the intestine, but also can absorb water molecules, so that food residues or toxins can run in the intestine and be quickly excreted, thus achieving the effect of detoxification; Vitamin E can help blood circulation and accelerate detoxification.

Extended data:

Children can contact miscellaneous grains and beans after 1 year-old, which is paste at first, and then drink miscellaneous grains and beans porridge around 2 years old. The porridge for children should be boiled soft, and a small amount of chopped nuts and dried fruits can be added to the porridge bowl (children should pay attention to nursing when eating granular food to avoid choking into the trachea when joking) to increase the sweetness and help children eat this healthy food happily.

At the same time, for people with different constitutions, the collocation of ingredients can also be adjusted. There are several main goals for drinking miscellaneous grains porridge: people who are weak or have a bad stomach drink porridge mainly to take care of digestive function and increase nutritional supply.

People who lose weight mainly want to increase the size of food, reduce the intake of dry matter, and are not easy to get hungry; The three-high crowd drinks porridge mainly to increase dietary fiber and control blood sugar and blood lipid. Generally speaking, the first goal belongs to one category, and the second and third goals belong to another category.

People who are weak and have indigestion are prone to stomach blockage and flatulence. Soybeans, black beans, mung beans and other ingredients should be used less or not, because they are really difficult to digest and easy to produce gas. Other miscellaneous beans do not exceed one-third of the raw materials of miscellaneous grains porridge.

If you have diarrhea or loose stool, you should choose digestible ingredients such as glutinous rice, rhubarb, millet, yam and lotus seeds, and you can also add dried fruits such as jujube, raisins, longan and medlar to increase nutrition and taste. It is best to soak for more than 8 hours before cooking, so that miscellaneous grains and beans will be softer and easier to digest after cooking.

The miscellaneous grains and bean porridge of diabetic patients and hyperlipidemia patients are the opposite. In order to strictly control the postprandial blood glucose response, more than half of miscellaneous beans must be used, including red beans, mung beans, kidney beans, peas, broad beans, chickpeas, lentils and so on. Because their postprandial blood glucose response is particularly low, most of them are below 30 according to the same starch content. Peanuts, sesame seeds, lotus seeds, lilies, etc. It is also a component of hypoglycemia reaction.

Do not add glutinous rice, white rice, yellow rice, sticky millet and other ingredients with high blood sugar reaction, and add less sweet ingredients such as red dates and raisins, not to mention sugar. Oats and barley should be β-accustomed, which will increase the sticky feeling, because it is rich in β -glucan which is beneficial to control blood lipid and blood sugar, and the blood sugar reaction after meals is low.

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