Is it better to eat whole grains or refined grains?

　　Staple food is high in calories and can easily make you gain weight. This view is deeply ingrained, but it is not the case. 1 gram of fat produces 9 kcal, and 1 gram of carbohydrate and 1 gram of protein each produce 4 kcal. Staple foods are mainly carbohydrates, so it makes no sense to say that staple foods are high in calories. In fact, many staple foods, such as oats, red beans, buckwheat and black rice, are not only low in calories but can also provide a feeling of fullness, which is beneficial to weight loss. However, some high-calorie foods are often ignored. For example, the calories of 1 chicken wing are equivalent to 3 taels of rice, and drinking a 600 ml bottle of beer is equivalent to eating 2 taels of steamed buns.

　　It is better to eat more whole grains than fine grains. This view also has drawbacks. The essence of eating staple food lies in the combination of thickness, such as adding some millet and red beans when steaming rice, and adding a handful of oats when cooking white rice porridge. But if you eat too much whole grains, it will affect digestion, increase gastrointestinal burden, and cause problems such as bloating and indigestion. Long-term consumption of large amounts will also affect the body's absorption of minerals such as calcium and iron, and reduce the body's immunity. therefore, healthy It is best for adults to only eat 50 to 100 grams of whole grains every day, accounting for about 1/3 of the total staple food. for elderly For children whose digestive systems are not yet fully developed, because their digestive and absorption functions are weak, they should eat less whole grains, and promote their digestion and absorption by cooking porridge until soft and sticky, grinding whole grains into powder, and flushing them with water.

　　Staple foods include only cereals and beans. This view is a bit one-sided. In a broad sense, staple food refers to grains, including rice, noodles, grains, potatoes and other ingredients. Therefore, after eating potatoes, sweet potatoes, pumpkins and other starch-rich foods, you should appropriately reduce the amount of other staple foods you eat. Because these foods contain higher calories than ordinary fruits and vegetables, long-term consumption of large amounts without cutting out staple foods can lead to obesity. It should be reminded that when cooking such ingredients, try not to fry them. On the one hand, it can reduce the production of carcinogens, and on the other hand, it can also control the intake of calories.

　　It is best not to eat staple food for dinner. “This fruit and vegetable weight loss method of not eating staple food for dinner, but only eating fruits and vegetables, is very popular among young white-collar workers. A survey shows that in order to lose weight, more than 60% of people female White-collar workers do not consume enough staple food every day. In fact, if you skip the staple food for dinner, not only will you not lose weight, but you will also lose your health. If the body's carbohydrate supply is insufficient, tissue protein and fat will be used to solve the problem. The decomposition and consumption of tissue protein will affect organ function. ； Oxidation of a large amount of fat will also produce ketone bodies, leading to ketosis and even ketoacidosis. Studies have shown that people who eat less staple food will increase their bad cholesterol, have a greater risk of heart disease, and even suffer from reduced memory. The Chinese Nutrition Society recommends that people should maintain an appropriate daily intake of cereals. The average daily intake for adults is 250 to 400 grams.