Now more and more friends are beginning to "quit sugar" and do not eat staple foods. They believe that staple foods are the "culprits" for gaining weight and aging. People who do not eat carbohydrates will have better skin condition.
Little do you know that staple food is the basis of the diet, and the harm of not eating staple food is very great. Only those who do not eat staple food are more likely to age.
If there is no staple food for protection, the calories are mainly derived from fat and protein . Many proteins will be burned like firewood and cannot play a nutritional role. In the end, although people lose weight, the protein falls off. does not have loose muscles, and is weak like skin and bones. does not bring beauty, but may also be accompanied by 1 hair loss , deterioration of skin condition, reduced immunity and other problems.
Want to maintain immunity, anti-aging, and make your skin condition better. This is the right way to eat staple food.
is not too much, but less
A study published in the world-renowned medical journal The Lancet found that too much carbohydrate in the diet (>70%) or too little (<40%)>. Eating too much staple food will make you fatter, and eating too little will not have enough energy supply.
Staple food is the main source of carbohydrates. The daily staple food can vary from person to person, but there is also a broader standard. Dietary Guidelines recommends that adults should consume 250~400 grams of grains, potatoes, and mixed beans every day, of which 50~150 grams of whole grains and mixed beans and 50~100 grams of potatoes, both of which are weight-weight.
is not fine: coarse grains account for 1/3-1/2
meter of noodles after fine processing, most of the vitamins and minerals are lost, the protein content is also low, and the dietary fiber loss is greater. Therefore, long-term use of refined white rice and noodles as staple food is not good for human health.
For health, whole grains should be based on whole grains ( brown rice , whole wheat flour , etc.) (can account for 50% of the total) and match the thickness.
can match fine grains and coarse grains to a ratio of 2:1 or 1:1. This can not only supplement dietary fiber and B vitamins, but also play a role in protein complementation, and the skin condition will be better when there is sufficient nutrition.
But only: add beans, potatoes and Yeast
If you want to get to the next level of nutrition, you can add some ingredients to the staple food.
plus some beans
1 rice flour and other grains usually lack lysine . Beans are rich in amino acid , which can play a role in nutritional complementation and have higher nutritional value when used with edible food.
plus some potatoes
rice noodles are paired with potatoes, sweet potatoes, yam , etc., which can allow the human body to obtain more and more comprehensive nutrients, alleviate the rate of blood sugar rise after eating, and also relieve constipation.
Add some yeast
Add some yeast to ferment the staple food and make buns, bread, steamed buns, Fat cake , and rice cakes for consumption. It is not only softer and delicious, but also beneficial to human digestion. It is more suitable for people with low gastrointestinal function, as well as some elderly people and children.
In addition, after fermentation, some substances in the staple food that affect the absorption of calcium, magnesium, iron and other elements can be decomposed, thereby improving the body's absorption and utilization of these nutrients.
However, because fermented pasta is easily digested and absorbed, blood sugar will increase faster after eating. Steamed buns are foods with a high blood sugar index. If you have this concern, when making noodles, you can add some grain powder , potato flour, etc. to the flour. These powders have a higher dietary fiber content than fine flour. At the same time, pay attention to the scientific and reasonable combination of the whole meal.
Clinical Nutrition Department of Peking Union Medical College Hospital
Professor Yu Kang
Welcome to learn nutrition and health knowledge with Professor Yu Kang of the Nutrition Department of Peking Union Medical College Hospital to eat healthy food and make you beautiful! Follow [Eat well and eat three meals a day] Headline account~
Yukang
Professor and Director of Clinical Nutrition Department of Peking Union Medical College Hospital
Member of the Nutrition Standards Committee of the National Health Commission
Chinese Nutrition Society Director
