【吃對身體好】你知道何謂粗糧嗎？
⭐要小心全麥麵包是真全麥還是染色效果
⭐購買前記得仔細看看成份表
#星期四食材
認識粗糧 vs 精製食物
現代人飲食越趨精緻化，追求軟滑細緻的口感，回想今早那片鬆軟無比的白麵包、午餐吃了碗一滑入口的麵條，還有下午茶的冬甩和蛋糕，白麵包、白麵條、蛋糕餅乾等甜點都是高度精製食物，多吃長遠會造成健康負擔。日常飲食中適量添加粗糧會吃得更健康，粗糧包括全穀類食品，例如大麥、黑麥、燕麥、藜麥、蕎麥、小米、粟米、五穀米、全麥麵粉等，亦包括可以連皮一起吃的粗糧，例如番薯、芋頭、花生、紅豆、綠豆等，有助吸收更多膳食纖維。
2021年想向更健康邁進一步，不妨在飲食上做些小改變，例如在晚餐的白飯中加入少許紅米、糙米或五穀米，白麵包改吃全麥麵包，由拉麵轉吃蕎麥麵或全麥意粉，在飲食中適量加入小米、藜麥、碗豆、鷹嘴豆、紅豆、綠豆、蓮子等，都是輕鬆養生的好方法。 但注意粗糧不是吃得越多越好，過份食用也有損健康，尤其脾胃虛弱、消化能力不佳人士，一時間進食過多纖維反而未能消化，長者、小兒及脾胃虛弱者進食粗糧都要適可宜止。
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Understanding coarse grains VS refined food
People these days enjoy delicacies that are soft and smooth – fluffy white bread in the morning, smooth noodles for lunch, and the donuts, buns, cakes and cookies during our afternoon tea. All these are what we called ‘refined food’.
Eating refined food for an extended period would adversely affect our health. Hence, it is best to include some coarse grains into our diet. Coarse grains include whole grains such as barley, rye, oats, quinoa, buckwheat, millet, corn, five-grain rice and whole-wheat flour. Coarse grains with edible skin are sweet potato, taro, peanut, red bean and mung bean. These kinds of food can help increase the dietary fiber in the body.
In order to lead a healthier life in 2021, consider making minor changes to our meals. For instance, add some red rice, brown rice or grain rice into our white rice; eat whole-wheat bread instead of white bread; opt for soba noodles or whole-wheat spaghetti instead of ramen. Add millet , quinoa, pea, chickpea, red bean, mung bean and lotus seeds into our food and beverages, as it can improve the quality of our diet.
Nevertheless, do note that we should not consume coarse grains excessively, especially for individuals who have a weak spleen and stomach, and those with indigestion.
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