🌾什么是全谷类❓ || Different between Whole Grain & Refined Grain

#全谷物知多少

#精制谷物知多少

🤷🏻‍♀️什么是全谷类❓
🌾全谷类包括种子的所有3️⃣个部分或谷物的内核。全谷类的例子有小米，荞麦，糙米。

全谷类种子包含以下3️⃣种👇🏼

【麸皮】是谷物的最外层，大多数的纤维，抗氧化剂，维生素B，矿物质和少量蛋白质都是在麸皮里。

【胚乳】是谷物中最大的部分，胚乳包含碳水化合物，蛋白质以及少量的维生素和矿物质。

【胚芽】，种子的最小部分，提供大量的B族维生素，维生素E和矿物质。

🤷🏻‍♀️全谷物和精制谷物有什么分别❓我们应该吃那一种呢❓

【全谷类】具有相当高📈的营养价值。
📌 高纤维，使它们非常适合消化和促进肠道健康
📌 富含抗氧化剂
📌 富含镁，铁和B族维生素

✅ 在你每天的饮食加入多种的全谷物，能有效的控制体重，降低患上糖尿病和结肠癌风险‼️👍🏼

那什么是【精制谷物】❓

精制谷物(Refined grains )经过研磨以去除胚芽和麸皮。这使它们具有更细的质地和更长的保质期。在这个过程中还除去了许多营养物质和纤维。

精制谷物有白面粉，白米饭和白面包等。这些加工后的精制谷物🚫不能使您的血糖水平保持稳定，而且很快就会感到饥饿。😥

Let’s check out the different between whole grain and refined grain 😉

𝗪𝗛𝗔𝗧 𝗶𝘀 𝗪𝗛𝗢𝗟𝗘 𝗚𝗥𝗔𝗜𝗡❓

3️⃣ parts of the whole grain seed are:👇🏼

𝗕𝗿𝗮𝗻, the outermost layer of the grain, where most of the fibre and antioxidants are found. The bran also contains vitamin B, minerals, and a small amount of protein.

𝗘𝗻𝗱𝗼𝘀𝗽𝗲𝗿𝗺, which is the biggest part of the grain where you can find carbohydrates, protein and a small amount of vitamins and minerals.

𝗚𝗲𝗿𝗺, the smallest part of the seed which provides a large amount of vitamins B, vitamin E and minerals.

𝗪𝗵𝗼𝗹𝗲 𝗴𝗿𝗮𝗶𝗻𝘀 𝗮𝘀 𝗮 𝗳𝗼𝗼𝗱 𝗴𝗿𝗼𝘂𝗽 𝗵𝗮𝘃𝗲 𝗮 𝗵𝗶𝗴𝗵 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝘃𝗮𝗹𝘂𝗲 👍🏼:

🔎 High in fibre, making them an excellent food for digestion and gut health
🔎 Rich in antioxidants
🔎 Good source of magnesium, iron, and B vitamins.

✅ Including a variety of whole grains in your diet on a daily basis is a great way to boost your health in term of weight control, minimizing the risk of getting diabetes and colon cancer ‼️

𝗪𝗛𝗔𝗧’𝗦 𝗔 𝗥𝗘𝗙𝗜𝗡𝗘𝗗 𝗚𝗥𝗔𝗜𝗡 ❓

🌱 Milled by going through a process of removing the germ and bran to give them a finer texture and longer shelf life.
🌱 The refining process also removes quite a lot of nutrients, including fibre.
🌱 Examples are white flour, white rice, and white bread.

🚫These processed foods will not keep your blood sugar level stable, which will make you feel hungry again soon after consumption. 😟

𝗚𝗿𝗮𝗶𝗻 𝗼𝗳 𝗔𝗿𝘁 💑 𝗚𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂 𝗮𝗻 𝗲𝘅𝗾𝘂𝗶𝘀𝗶𝘁𝗲 𝘁𝗮𝘀𝘁𝗲 𝗼𝗳 𝗵𝗲𝗮𝗿𝘁.

💚 𝗚𝗼 𝗴𝗿𝗲𝗲𝗻, 𝗴𝗼 𝘃𝗲𝗴𝗲𝘁𝗮𝗿𝗶𝗮𝗻

Link: https://foodartstore.com/collections/grains-natural-condiments