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Cereals are a very popular food. However, not everyone knows how grains are classified and which is healthier between whole grains and refined grains?1. Popular cereals today
Grains are divided into two main groups, including whole grains and refined grains. Most people eat whole grains regularly but don't get enough whole grains in their diet. Try to choose whole grains for at least half of the grains you eat, according to health experts.
Grains come in a variety of shapes and sizes, from large popcorn to small quinoa, including:
Whole grains t. These unrefined grains have not had the bran and germ removed by milling. Therefore, all nutrients remain intact. Whole grains are a good source of fiber and other important nutrients, such as selenium, potassium, and magnesium. Whole grains can be single foods, such as brown rice and popcorn, or as ingredients in foods like buckwheat in pancakes or whole wheat in bread. Refined grains. Unlike whole grains, refined grains are milled, going through a process that removes both the bran and germ to create a smoother texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread, and deep-fried cornflowers. Many breads, cereals, crackers, desserts, and cakes are also made with refined grains. These processed foods won't keep your blood sugar steady, which is why you'll quickly get hungry again after eating. In addition, cereals are classified into another subgroup under the name enriched cereals. This means that some or more nutrients lost during processing are added back later. Most refined grains are fortified, and many fortified grains are also fortified - meaning they're fortified with nutrients not found in natural foods - along with vitamins and minerals other, such as folic acid and iron.
Ngũ cốc được chia thành hai nhóm chính, bao gồm ngũ cốc nguyên hạt và ngũ cốc tinh chế
2. Whole grain foods and refined grains
2.1 Some whole grain foods Popular whole grain foods include:
Brown rice Buckwheat bulgur (cracked wheat) Oatmeal Porridge Popcorn Quinoa Oats Rice vermicelli Roll Whole Grain Corn Flour Whole Grain Sorghum Whole Grain Rye Wholemeal Bread Whole Grain Cookies Flour Whole Wheat Pasta Whole Wheat Sandwiches Whole Wheat Flour Wild Rice
Ăn ngũ cốc rất tốt cho sức khỏe và hạn chế được nhiều bệnh
2.2 Refined grain foods According to the assessment, the food group of refined grains is very diverse such as:
Bagel Bread crumbs Bread Cornbread Crackers English muffins Bread Flour Bread French noodles Unleavened bread Pasta (spaghetti, pasta) Pies/cakes Pizza crust Cookies Ramen Rice paper rice paper (spring rolls) Rice noodles Waffles White bread White rice and rolls When Having understood the food groups of whole grains and refined grains, you can consider to create a suitable and balanced nutrition for yourself. Maintaining a healthy diet with whole grains will help limit the risk of disease and promote health in the best way.
If you need more advice on an intensive diet, you can go directly to Vinmec International General Hospital for a general health check, from which specialist doctors will have appropriate indications. .
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference: choosemyplate.gov
