Intimate contact with the staple food

close contact with the staple Food

Beijing Electric Power Hospital Health Education Center Liu Weibin

l What is the staple Food?

staple Food, mainly refers to the food, including rice, flour, cereals, potatoes and so on.

staple ingredients are rice, wheat, corn and other staple grains, as well as sweet potatoes, potatoes and other tubers and sorghum, millet, oats, buckwheat and other grains.

l out of the errors:

1, less interest into staple diet

At present, many people lose weight

staple Food intake by reducing the method, this method is very undesirable.In fact, the staple food intake can bring the feeling of fullness, to a certain extent, can play the role of dietary restraint, and because of its low calories, so fat storage and less plot.Many people prefer to use vegetable or fruit instead of staple food, which is unscientific.Fruits and vegetables provide the major minerals, vitamins, dietary fiber, with its sugar content is not high, excessive consumption of fruit and vegetables, trace elements and vitamins can affect the absorption and utilization.

correct the errors:

2, eat more nutritious non-staple Food good

everyone's appetite is limited, so some staple Food intake was reduced, but non-staple food, especially eating too much meat Levin, fat and cholesterol intake accordingly more easily lead to obesity and complications.The carbohydrate has strengthened the function of liver detoxification, moderate intake of staple foods can play a hepatoprotective role.Do not eat or over eat staple food staple will result in carbohydrate intake, will inevitably lead to excessive intake of high protein or high lipid, causing gout, and to increase the burden on the kidney.High-lipid diet the energy needed by the body mainly by the supply of fat oxidation, fat oxidation does not produce ketone bodies completely, a large number of ketones can cause ketoacidosis.

correct the errors:

3, the staple Food type breakfast, not nutrition

traditional Chinese breakfast in a more comprehensive nutrition."Eat breakfast like a king."This is the nutrition experts recommend a diet that does not mean much luxury to fine breakfast, but that Breakfast Nutrition to be comprehensive.Milk, eggs, the staple Food, fruit, vegetable nutrition different, everything should be.Best to have the ideal breakfast porridge, oatmeal better, not only nutritious but also sustained a longer period of digestion, release dates can be added in the porridge VC, this breakfast staple food and fruit have it all, if we make a tomato scrambled eggs, so all the vegetables and eggs.Breakfast is not less milk, its nutritional Needless to say, and it's digestion time of 3 hours, more than double the porridge.Best selection of staple food rice or potatoes, bread better than bread.

do not eat the staple Food hazards

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Dietary Guidelines for Chinese Residents described

: WHO recommended composition is suitable for dietary energy: the energy from carbohydrates and 55% to 65%; energy from fat is 20% 30%; energy from protein and 11% to 15%.Movement in the body mainly depend on carbohydrates for energy to maintain exercise intensity, and to provide energy for the muscles and brain.

l staple imbalance - the source of the modern disease

The spread of modern disease

principle, the first step is energy imbalance, obesity generated.And obesity, is the first step in our modern disease.In the course of obesity, lipid metabolism, and then will have a glucose metabolism disorder, and the decline in our antioxidant capacity, obese people, we remember worse than lean people.We all know, oil is low antioxidant capacity, muscle antioxidant capacity is high.Therefore, obese people tend to be oxidized, and our findings from the longevity of human antioxidant capacity is affecting your health great.Therefore, people with diabetes ah, is not sugar, is anti-diabetes.Ah is not no sugar diabetes prevention, but to control fat, lipid metabolism disorder in the former, glucose metabolism in the post.

l correct view of the staple Food glycemic index

bread, strong bread flour, and rice made of rice, are high glycemic index.80 or more, bread 88, Alameda 83.Glycemic index of diabetics over 70, will limit the time to eat.Otherwise, after you finished, blood sugar went to shabu to rise, then the glycemic index of diabetics to eat in the time between 55 to 70, there is no problem as long as he controls a, Qi Cheng eat sugar is basically no problem.Then for the following 55 Foods glycemic index, then he can be with the staple food, like a normal person.So here first, how do we in our staple food glycemic index can be well controlled diabetic people should learn.We remember that the first point, you do the staple food, the more easily digestible, the staple food of your glycemic index is high.

l How to eat the staple Food more healthy?

eat the staple Food grains have to pay attention first of all doing fine, increasing pattern, such as drinking oatmeal, polenta, milk, soy milk replace each other, both healthy, will not result in long-term affect the appetite to eat a food.In addition, the best arrangement eat whole grains at dinner, the frequency of the two days of normal eating time is appropriate, if it is high blood pressure, high blood sugar, high cholesterol,"three high" patients, can also be arranged twice a day.It is best to eat whole grains with the thickness, such as coarse grains in the lower lysine content, you can mix with milk and other staple food, can fill the gap; also be coupled with a coarse flour and rice porridge to eat.

(1) Buckwheat: Buckwheat contain"rutin", this component can reduce the body's blood cholesterol, and blood vessels in rats.In the south of the Nepalese Himalayas, not only a lot to eat soba noodles, also eat the tender stems and leaves of buckwheat, and local residents rarely suffer from hypertension.

(2) Oats: Oats contains linoleic acid, 50 grams of oats per linoleic acid contained in the equivalent of 10"NMT" content, so the oats rose to inhibit cholesterol The role of high.A U.S.research confirms that eating 60 grams of oats a day, can reduce cholesterol an average of 3%.

(3) Soybeans: Soybeans and their products have a special role in the cardiovascular.Regular consumption of soy Foods, can effectively reduce serum cholesterol.Study found that the soybeans soaked with vinegar can be used to treat high blood pressure and obesity, because the soybeans in the saponin to get rid of the fat stick in the vessel wall, and can reduce blood cholesterol levels.

(4) sweet potato: sweet potato is a sticky protein polysaccharide and protein mixtures, collagen and mucopolysaccharide substances, reduce fatigue, improve human immunity, and promote the excretion of cholesterol, maintain arterial elasticity, prevent atherosclerosis, thereby reducing the incidence of hypertension and other cardiovascular diseases.

(5) Corn: Corn contains sugar, protein, fat, carotene, lutein, zeaxanthin, phosphorus, magnesium, potassium, zinc, and is a coarse fiber.It is nutritious, low calorie, fiber diameter, can accelerate intestinal peristalsis, reduce constipation, reduce the absorption of toxins.Corn contains more crude fiber than white rice, refined face 4-10 times higher.Corn also contains a lot of magnesium, magnesium may enhance intestinal peristalsis and promote excretion of body wastes.The composition and function of the maize, for weight loss is very favorable.The spikes of maize corn to be mature, have a diuretic effect, but also weight loss.