According to a report in the "Xinmin Evening News," in July of this year, the Department of Nutrition at Harvard University's T.H. Chan School of Public Health conducted a population survey experiment in Shanghai. The results showed that brown rice has a beneficial effect on indicators such as blood sugar.
The information presented here is that eating a small amount of whole grains every day is very beneficial to the body, which has gradually become a consensus. But what kind of "whole grain" method is more reasonable? The Chinese Nutrition Society recommends a daily intake of whole grains of 50-100 grams, which means that one of the three daily meals should include some whole grains.
Have some whole grain porridge for breakfast
For breakfast, you can choose brown rice porridge, millet porridge, or oatmeal porridge. Whole grains retain a large amount of dietary fiber, which can promote the proliferation of beneficial intestinal bacteria and accelerate intestinal peristalsis. Before making the porridge, you can soak the whole grains in water for half an hour or more.
Have some buckwheat noodles for lunch
Buckwheat noodles are not easy to digest, so they are not suitable for breakfast or dinner. Having them at noon is just right, as they are both filling and energizing. Their protein content is higher than that of rice and flour, which can promote muscle growth. Buckwheat is rich in B vitamins, potassium, magnesium, zinc, iron and other trace elements, and is also beneficial for preventing chronic diseases such as cardiovascular disease.
Have a soup with Job's tears for dinner
Job's tears is the most suitable whole grain for making soup. It is slightly cool in nature, and when stewed with hot foods like chicken or beef, it is easy to digest and has a great nourishing effect. In addition, Job's tears is rich in vitamin B1, which can help the skin combat the dry and cold air in autumn, and also remove moisture from the body. In addition, steamed corn buns and whole wheat bread are also very suitable dinner foods. (Gao Jian, Deputy Director of the Nutrition Department, Zhongshan Hospital Affiliated to Fudan University, Council Member of the Shanghai Nutrition Society)