How to choose and cook grains, here are some tips for you!
2023-05-17
In recent years, the dietary patterns of Chinese residents have undergone changes: the consumption of cereal foods has been decreasing year by year, while the intake of animal foods and fats has been increasing year by year. However, at the same time, excessive processing of grains causes a loss of B vitamins, minerals, and dietary fiber, leading to an imbalance in nutrient intake. The 2022 edition of the "Dietary Guidelines for Chinese Residents" recommends: "Adhere to a balanced diet model that focuses on grains, and daily meals should include grains, potatoes, vegetables, fruits, livestock, fish, eggs, milk, and legumes." The Chinese Dietary Balance Pagoda recommends that adults consume 200-300 grams of grains per day, including 50-150 grams of whole grains and miscellaneous beans; Consume 50-100 grams of potatoes per day. This is not only a characteristic of China's traditional dietary structure, but also meets the requirements of a balanced diet. The abundant carbohydrates in grains are the most economical source of dietary energy, as well as an important source of B vitamins, minerals, proteins, and dietary fiber. So, how to choose grains? Today, let's use the following methods to give you tips! 1. Cereal foods are the main source of B-group vitamins. Try to diversify the types of grains and combine them with refined rice noodles, which are white, clean, and delicate, with a good taste. However, the biggest drawback is that there is a significant loss of nutrients. Cereals are the main source of B vitamins, rich in soluble dietary fiber, minerals, phytochemistry, such as lignans. These nutrients are mostly present in the cortex and embryo of rice noodles, and the finer the grain processing, the more nutrients are lost. If you eat refined white rice noodles for a long time, it can cause insufficient intake of B vitamins and dietary fiber. Therefore, it is advisable to choose 2-3 or more types of cereal every day, consciously choosing more coarse and coarse grains, achieving a combination of coarse and fine grains, and ensuring balanced nutrition. For example, the buckwheat, oats, beans and other coarse grains are put together with rice for cooking or Congee; White flour is added with corn flour, sorghum flour, etc. to make noodles, Mantou, Steamed Chinese sponge cake, dumpling skin, etc., which can improve the taste while playing a complementary role in protein and improving nutritional value. 2. There should be at least one meal containing whole grains or miscellaneous beans in the three meals. Adequate cereal should be consumed for all three meals a day. Every meal should have a staple food made from cereal. Different types of cereal can be selected, and different cooking methods can be used to produce different flavors and flavors of the staple food. Rice can be used as rice, rice porridge, Rice noodles, rice cakes or rice cakes; Wheat can be used to make Mantou, noodles, pancakes, bread, pimple soup, dumplings, Wonton or steamed stuffed buns; Other grains can also be added into rice or wheat flour by processing into rice or flour to make various Chinese Dim sum. At present, the grains consumed by residents are mostly processed rice and flour, which is not conducive to health. Therefore, it is necessary to maintain an intake of 1/4-1/2 whole grains or miscellaneous beans. Therefore, there should be at least one meal of whole grains or miscellaneous beans in the three meals a day. When dining out, especially at gatherings, it is easy to overlook the staple food. When ordering, it is advisable to first order staple foods and vegetables, rather than just meat and vegetables; When dining, the main food and dishes should be served at the same time. Do not bring the main food to the table only at the end of the meal, as this can lead to a situation where the main food is eaten very little or not consumed. 3. It is recommended to make mixed beans into a cold dish or bean paste by boiling them until soft
Edit：qihang Responsible editor：xinglan
Source：CNS.cn
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