全谷物飲食的風(fēng)向標(biāo)回來(lái)了

Eating a well-balanced diet is an important part of maintaining a healthy lifestyle. Nutrition experts recommend that over 50% of your daily grain intake should come from whole grains (via Mayo Clinic). The complex carbohydrates they contain may help lower your risk of cardiovascular disease, certain cancers, and diabetes. And while they do contain key vitamins and minerals that are essential for your body to function, some people who eat a whole grain diet may be missing out on some important nutrients.

飲食均衡是保持健康生活方式的重要組成部分。營(yíng)養(yǎng)專家建議，每天攝入的谷物至少50%應(yīng)該來(lái)自全谷物(通過(guò)梅奧診所)。它們所含的復(fù)合碳水化合物可能有助于降低你患心血管疾病、某些癌癥和糖尿病的風(fēng)險(xiǎn)。雖然它們確實(shí)含有你身體功能所必需的關(guān)鍵維生素和礦物質(zhì)，但一些吃全谷物飲食的人可能會(huì)錯(cuò)過(guò)一些重要的營(yíng)養(yǎng)物質(zhì)。

Whole grains are considered to be healthier than refined grains, their processed counterparts. They have more fiber, protein, and vitamins than refined grains (via Healthline). They also contain significant amounts of antioxidants and minerals. Refined grains have had some of the most nutritious parts of the grain removed in order to make them more shelf stable and easier to digest. Companies often add vitamins or minerals back into the food product to make them more nutritious, but most still don't compare to the unprocessed versions. That's because the parts that are removed, the germ and bran, contain almost all of the fiber and nutrients in the grain. White flour and white rice are some of the most common examples of refined grains. You can find them as ingredients in pasta, breads, and most cereals.

全谷物被認(rèn)為比加工過(guò)的精制谷物更健康。他們比精制谷物含有更多的纖維、蛋白質(zhì)和維生素。它們還含有大量的抗氧化劑和礦物質(zhì)。精制谷物已經(jīng)去除了谷物中一些最有營(yíng)養(yǎng)的部分，以使它們更加穩(wěn)定，更容易消化。食品公司經(jīng)常在食品中添加維生素或礦物質(zhì)，使它們更有營(yíng)養(yǎng)，但大多數(shù)仍然不能與未加工的版本相比。這是因?yàn)楸蝗コ牟糠?，即胚芽和麩皮，包含了谷物中幾乎所有的纖維和營(yíng)養(yǎng)素。白面粉和白米是一些最常見(jiàn)的精制谷物的例子。你可以在意大利面、面包和大多數(shù)谷類(lèi)食品中找到它們的成分。

One of the most important nutrients removed from whole grains when they're processed, is folate. A type of B vitamin, folate can be found in beans, nuts, dark leafy greens, and more (via Mayo Clinic). It's an essential ingredient in the formation of red blood cells, and cells need it to function properly. People who are planning to become pregnant are most in need of extra folate in order to prevent neural tube birth defects. While most adults only require about 400 micrograms of folate per day, people who may become pregnant should be consuming between 400 and 1,000 micrograms per day to help with fetal formation.

全谷物加工過(guò)程中最重要的營(yíng)養(yǎng)素之一就是葉酸。葉酸是一種 b 族維生素，可以在豆類(lèi)、堅(jiān)果、深綠葉蔬菜等食物中找到(梅奧診所)。它是形成紅細(xì)胞的基本成分，細(xì)胞需要它來(lái)正常工作。計(jì)劃懷孕的人最需要額外的葉酸來(lái)預(yù)防神經(jīng)管出生缺陷。雖然大多數(shù)成年人每天只需要400微克的葉酸，但是懷孕的人應(yīng)該每天攝入400到1000微克的葉酸來(lái)幫助胎兒的形成。

While most people can get the recommended amount of folate from a balanced diet, those who require higher amounts and tend to eat a whole grain diet should be sure to eat foods fortified with folic acid. Doctors also recommend taking folic acid supplements for prenatal care. And before you cut healthy whole grains like oatmeal, whole wheat pasta, and brown rice out of your diet, remember that eating balanced meals and taking folic acid supplements should be plenty to keep levels of folic acid at a healthy level (via Cleveland Clinic).

雖然大多數(shù)人可以從均衡飲食中獲得推薦量的葉酸，但那些需要更多葉酸且傾向于吃全谷物飲食的人應(yīng)該確保吃富含葉酸的食物。醫(yī)生還建議產(chǎn)前護(hù)理時(shí)服用葉酸補(bǔ)充劑。在你從你的飲食中剔除健康的全谷物，如燕麥片、全麥面食和糙米之前，請(qǐng)記住，要保持葉酸水平在健康水平上，記得均衡飲食和服用葉酸補(bǔ)充劑。