With the popularization of healthy diet knowledge, many concepts are gradually becoming well-known, such as grains and grains. But many experts say that eating coarse grains is good, and then saying that eating more whole grains is needed. In addition, we often hear words such as whole wheat food and bran, which make people stupid and can't tell the difference.
So what is the difference between them? Today, Xiaogu will give you a summary of science~
Cereal
is developed from flowers. Different grain structures are different, but the basic structure of grains has the following parts: grain skin, endosperm and grain embryo. On the outside, there is a layer of hard husk that is removed during processing.
refined grain
is made from peeled grains and grain embryos, that is, only the endosperm part is the part. Such as refined rice, refined wheat flour, and glutinous rice.
bran or bran
is the wheat refining process, except for flour, the remaining part is bran, which contains the outer layer of chaff, crust, and endosperm.
whole wheat food
is a food made from wheat without removing bran into flour. It mainly includes whole wheat bread , whole wheat steamed bun , whole wheat noodles, whole wheat biscuits, etc.
Whole wheat flour refers to flour that retains the ingredients such as grain peel, paste layer, endosperm, and gluten embryos that are contained in the complete wheat grain during processing.
coarse grains
coarse grains are relatively more common than fine grains. Finely processed fine rice and white flour is fine grains. The processing process is relatively simple and more ingredients are coarse grains.
Coarse grains are not limited to grains, but also include potatoes and mixed beans.
Whole grains are all coarse grains, but the requirements for coarse grains are not as high as those of whole grains. For example, corn crushed removes the corn embryo, but retains other parts of the grains, which can also be considered coarse grains, but cannot be considered whole grains.
Multicultural cereals
is relative to staple grains, referring to other grains except wheat and rice, including other grains, as well as mixed beans and potatoes. These collectively referred to as Multicultural cereals .
Whole grain
cereals
cereals that have not been refined or retained by milling, crushing, tableting and other treatments. Millet, buckwheat , black rice , brown rice , etc. are all whole grain foods.
"Diet Guidelines for Chinese Residents (2016)" mentioned that insists on cereals as the main focus, especially increasing whole grain intake, which is beneficial to reduce the risk of diet-related chronic diseases such as 2 diabetes , cardiovascular disease, colorectal cancer, and reduce the risk of weight gain.
If your staple food is three meals a day and it is full of fine rice and white flour, you can adjust it according to the suggestions given by " Chinese Resident Dietary Guidelines 2016 ": consumes 50-150g of whole grains and mixed beans every day, accounting for 1/4-1/3 of the staple food of the day.
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