Cereal grains include barley, wheat, rye, and naked barley. Compared to white rice, they contain less energy. When comparing equal amounts of polished white rice and barley flakes, the barley flakes contain up to 19 times more dietary fiber. Each type of whole grain has its own benefits; barley, for instance, improves the intestinal environment.
Barley is rich in water-soluble dietary fiber, whereas beans and vegetables contain less. Water-soluble dietary fiber serves as food for intestinal bacteria, effectively activating them and improving the gut environment. Additionally, it retains moisture well, which softens stool mixed with insoluble fiber, making it easier for the body to expel and effectively promoting regularity and alleviating constipation. It is a gut-friendly food.
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Furthermore, research data suggests that mixing barley and white rice in a 1:1 ratio to make barley rice and consuming it twice a day can lead to a reduction in visceral fat after 12 weeks. This research was conducted by Professor Seiichiro Aoe of Japan's Bunka Gakuen University, who studies dietary fiber. He believes that the beta-glucan in dietary fiber has strong viscosity, which can inhibit the human body's absorption of cholesterol. Additionally, because dietary fiber is digested and absorbed slowly, it can keep blood sugar fluctuations within a stable range, thereby suppressing the secretion of insulin, which can lead to obesity.
To supplement minerals or vitamins, small whole grains are the best choice. Those suffering from iron-deficiency anemia can opt for iron-rich options like millet and amaranth. When cooking, you can steam millet for consumption or use amaranth to make soup. Amaranth is rich in zinc and vitamin B6, which can effectively supplement minerals that women are commonly deficient in.
Additionally, if women want to combat aging, black rice and red rice, which are rich in polyphenols, are good choices.
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