How much is the staple food?
Staple food occupies the main position in the dietary structure, and the amount of staple food that adults should consume every day should be 250 ~ 400g.
Coarse grains and miscellaneous beans account for 1/3
Whole grains such as brown rice and whole wheat flour that have not been finely processed, as well as coarse cereals such as corn, sorghum, oats, millet, potatoes and beans, besides containing more starch to supply human body with heat, also contain higher contents of protein, dietary fiber, minerals and vitamins. Using them to replace some flour and rice as staple food is more beneficial to balanced nutrition.
According to the recommendations of the Dietary Guidelines for Chinese Residents, the suitable daily intake of coarse cereals for adults is 50-100g, accounting for 1/5-1/3 of the total staple food. For people with hypertension, the suitable daily intake of whole grains and coarse cereals and miscellaneous beans can be slightly higher.
Little Reminder: Beans Help Lower Blood Pressure
Red bean, mung bean, kidney bean, lentil, black bean and other miscellaneous beans are rich in potassium. Potassium can promote the excretion of sodium in the body and is conducive to the control of blood pressure in hypertension patients.
In daily eating, it can be mixed with rice, oats, millet, corn and other cereals to make grain rice, coarse cereal porridge and so on, which are all better eating methods.
The staple food should be light in refueling, salt and stir-frying.
Oil and salt are often added to the processing of some staple foods, such as various cakes, steamed buns, flower rolls, noodles, etc. The amount of oil and salt contained in them cannot be ignored.
If a certain amount of oil and salt is added when making pasta, attention should be paid to subtracting the amount of oil and salt in the cooking process of vegetables and meat to control the intake of oil and salt.
Hypertension patients should eat less fried rice, fried noodles and other staple foods with more oil and salt.
Recommend a healthy staple food: miscellaneous bean pumpkin cup (click on the blue word to understand the practice)