Best Smart Watch for Health
Cereals are the general term for grain crops based on grasses, which can be divided into refined grains and whole grains. Common staple foods, such as rice and noodles, are refined grains. Coarse grains such as corn, oats, and buckwheat are whole grains.
Benefits of Whole Grains
Grains have a wide range of benefits for our overall health. They are high in dietary fiber, which aids digestion, promotes fullness and supports a healthy weight. Grains also contain essential vitamins and minerals, including B vitamins, iron and magnesium, which are essential for a variety of bodily functions. In addition, whole grains may reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.
Which foods are considered whole grains?
Most coarse grains are whole grains, such as millet, large yellow rice, various brown rice (including ordinary brown rice, black rice, purple rice), wheat kernels, etc., as well as grains that have been ground into flour or crushed, such as oatmeal ,Whole wheat flour. Nutrients such as lotus seeds, gorgon seeds, and barley are similar to grains, and they can also be eaten as whole grains.
However, white rice and white flour can only be called refined grains because only the endosperm is left after fine processing.
The nine good grains are summarized for you!
- Whole wheat flour
Whole wheat flour contains more dietary fiber, minerals, B vitamins, vitamin E, carotenoids and other beneficial nutrients.
Whole wheat flour is dark in color and has a rough taste, so it can be added in moderation when making staple foods. It is recommended to make fermented foods, such as whole wheat bread, steamed cakes, steamed buns, etc.
- Brown rice
Brown rice retains the germ, aleurone layer and part of the husk, and the content of B vitamins, vitamin E, minerals, and dietary fiber is higher than that of white rice. Especially colored rice (such as black rice) also retains antioxidant substances.
Rice and brown rice can be cooked in a 1:1 ratio, and brown rice is good for diabetics. But brown rice is not easy to cook, so it needs to be soaked for two hours in advance, and it is more convenient to cook in a pressure cooker.
High in protein, soluble dietary fiber, and especially β-glucan. Oatmeal has a strong sense of satiety, and has the characteristics of low glycemic index and low glycemic load.
Use oatmeal to make porridge or cook it with rice at a ratio of 1:4 to make rice for consumption. You can also mix oatmeal and flour, add fruits, nuts, etc., and bake it into small biscuits, snacks, etc. for snacks.
Vitamin E, dietary fiber, potassium, iron content are higher than rice, and rich in carotene and more vitamin B2.
Milk millet porridge is nutritious and can be eaten in moderation.
The content of B vitamins, β-carotene and dietary fiber is higher than that of rice and wheat, and it contains lutein, zeaxanthin and other beneficial plant active substances.
- Sorghum, rice
The content of protein, multivitamins and minerals is high, among which vitamin B1, niacin, vitamin B6 and iron all reach more than 20% of the nutrient reference value.
This "rough" food is very suitable for snacks. People with slightly poor gastrointestinal function can try to make some sorghum soup, such as adding a little sorghum rice when cooking white fungus soup or corn soup.
The content of dietary fiber is much higher than that of refined rice noodles, and it contains flavonoid rutin, which is beneficial for improving blood lipids and vascular function.
Mix buckwheat flour and white flour at a ratio of 1:4 to make buckwheat steamed buns; or make multigrain pancakes with millet, corn and buckwheat noodles.
- Job's tears
Compared with rice, it contains higher protein, fat and dietary fiber, B vitamins, vitamin E, minerals (calcium, phosphorus, potassium, magnesium and iron, etc.). When many people mention barley, the first thing they think of is "dehumidification" and "reduction of swelling". In fact, the protein content of barley is very considerable, and it can even be compared with meat.
Cooking barley water and barley porridge are good choices.
The composition of essential amino acids is equivalent to that of milk, and it is rich in phytoactive substances such as phenols, flavonoids, saponins, choline and phytosterols that help prevent various metabolic diseases.
There are many ways to eat quinoa. It can be steamed with rice and porridge alone, or mixed with various fruit juices, soy milk, or quinoa salad, stir-fried quinoa with seasonal vegetables, etc.
Including grains in our diets can offer a range of benefits, including fiber, vitamins and minerals, while reducing the risk of chronic disease. It is often recommended to choose whole grains over refined grains to maximize nutritional value.
By utilizing smart watches and their nutrition tracking features, we can easily monitor our grain intake and overall nutritional balance.