Grain and grain products are important foods for health because they contain vitamins, minerals, carbohydrates (starch, fiber) and other nutrients, and their carbohydrate content is high. For this reason, grains are the body's main source of energy.
They have important roles in the nervous system, digestive system, skin health and resistance to skin diseases.
The protein quality of grains is low but very little. They contain in their structure in large amounts. However, protein quality can be increased when consumed together with legumes or foods such as meat, milk and eggs. They also contain some fat.
The oil of cereal grains is RICH OF GROUP B VITAMINS other than E and B12, and is especially a good source of vitamin B1 (thiamine). These vitamins are mostly found in the shell and germ (germ) of cereal grains. There is very little vitamin A and C in the structure of grains.
Since whole grains provide more dietary fiber, vitamins and minerals than refined grains, be sure to include whole grains in your daily nutrition program.
As for their recommendations, Grains Consuming an average of 3-7 portions a day will provide positive health benefits. Of course, the amount of portion to be consumed varies depending on the individual's body weight, age, gender and physical activity. At least half of the recommended total grain consumption should be whole grains.
Recommendations:
• Whole grain products should be consumed every day, if possible, at every meal.
• Above. As stated above, 3-7 portions of grain products can be consumed per day. The amount to be consumed varies depending on the individual's body weight, age, gender and physical activity. Those who do heavy work and have high energy needs can consume more from this group.
• One portion equivalent of grains: 50 g (2 thin slices of bread), 75 g cooked (4-5 tablespoons or ½ cup). pasta, 90 g cooked (4-5 tablespoons or ½ cup) bulgur or rice, approximately 30 g or 1 cup breakfast cereal.
• Combine with other foods (legumes, milk and other foods) to increase protein and vitamin content. products) should be consumed together.
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