The most popular food in the coarse food industry is naturally corn. Corn is easy to eat and taste sweet and soft, not only as a staple food for dieting young partners, but also as breakfast for many working people. So, what happens to our bodies if we eat one corn a day
How much nourishment is a corn
Corn, which originated in south america, was introduced into the country in the sixteenth century. As one of the world's three largest food crops, it is now the country's first food crop with greater environmental resilience and higher nutritional value than other traditional food crops。
It's not just carbohydrates that are replenished to give us fruit. Although corn is not the best coarse grain in the whole grain, it is likely to be more nutrient-rich than the white rice we normally eat。
A little bit of about 200 grams of corn with sticky corn and about 100 grams of cuisine, containing the following nutrients:
Dietary fibres: the insoluble food fibre content of maize is 2. 9 g/100g, nearly five times the amount of radium that we usually eat。
Potassium ore: the potassium content of maize is 238 mg/100g, although it is not as good as the whole grain of wheat, oats, sorghum, quinoa and milli, but it is also better than the white rice that we usually eat, 2. 5 and 1. 3 times as much as rice and wheat flour, respectively。
Vitamin b2: the vitamin b2 for maize is 0. 11 mg/100g, which is 1. 4 and 2. 2 times as much as the platinum and wheat powder, respectively. The physical deficiency of vitamin b2 can lead to anorexitis, tremitis, skin inflammation, lice inflammation, as well as fat-spill inflammation, in the form of increased skin fat, light red spots, and fat yellow plaster。
Carrotin: yellow corn contains carrots, including beta-carrotin, chlorophyll and corn yollin, which are important nutrients associated with retinas。
Different varieties of corn have different levels of beta-carrotin, chlorophyll and corn yologen, and researchers have analysed the relevant levels of carrots in 21 types of corn, showing that the levels of beta-carrotin were 58. 13 ~817. 27 mg/100g, the levels of chlorophyll were 15. 47 ~ 854. 4 mg/100g and the levels of corn yologen were 22. 64 ~ 227. 8 mg/100g。
What's the difference with a corn
1. Helping to stabilize blood sugar
A meal that is rich in food fibre can help us to get our stomach full, promote gastrointestinal creeping, prevent constipation, and stabilize post-eating blood sugar。
2. Helping to control blood pressure
Potassium is abundant in maize. Ingestion of sufficient potassium not only maintains body fluid balance and participates in cell metabolism, but also helps control blood pressure。
3. Help in weight control
Steaming maize is lower in heat than rice and pasta, including buns and rolls. The replacement of part of the staple diet with maize reduces caloric intake and contributes to diet and weight control。
4. Protection of the eyes
Beta-carrotin in maize is an important source of vitamin a, which can be converted into vitamin a in the body, protecting eyesight, preventing dry eye disease, preventing eye diseases such as night blindness; chlorophyll is a derivative of alpha-carrotone, and maize licorin is a derivative of beta-carrotone, both of which help us protect ourselves from blue light-to-eye damage, retina damage and oxidation, and help prevent ecstasy in the retina。
Although maize has so many benefits for the body, it is important to remind you that it is preferable not to replace corn with a full-day staple food, as it may lead to a full-day protein intake. After all, the protein content of maize is lower than that of corn and wheat flour, with only 1/2 and 1/4 of them. It is recommended that a rough mix be used to replace part of the white flour with corn, such as corn buns, corn rice and corn porridge。
That's a lot of corn. How do you choose
Sweet corn or corn
The marketed corn is sweet corn and corn corn, sweet corn tastes sweet and juicy, while the corn tastes softly and can be razed with a spoon. What difference does it make, apart from the difference in taste
Sweet corn: sweet corn can be classified into four types based on genetic properties, including general sweetness, supersweetness, brittle sweetness and enhanced sweetness. Because of the role of genes, soluble sugar is not normally converted into starch during the growth of sweet maize, so the overall content of starch is low, soluble sugar is high, and although sweet, carbohydrates are low and heat low. The total sugar content of emulsions is two to three times that of ordinary maize, and soluble sugar is the main source of sweet maize sweetness, including sugar cane, fruit and glucose。
Snack corn: also known as sticky corn, with a starch content of about 70 per cent, a chain starch content of 70 to 85 per cent in ordinary corn seed grains, and almost 100 per cent of the chain starch content in corn. The chain starch is easily digested and generally reacts with haemo sugar after meals。
A young partner who likes soft tasting can choose corn; if he needs to lose weight and control blood sugar, then sweet corn. Not only is sweet corn low in heat, but it is also more stable after eating after eating blood sugar than corn, with only 55 gi for cooking sweet corn, which is low gi food, while black corn water boils for up to 106 gi for 10 minutes, which is high gi food。
As for fruit corn, which many people like, it's actually a kind of sweet corn, with thin seed pellets and juicy juice, without the smell of ordinary raw corn, raw food and steam. The fruit corn bought, which, after more than 10 days of cooling in the refrigerator, although the overall flavor is still good, loses more than half of the vitamin c content and reduces its nutritional value. That's why you like to eat fruit and corn. Don't buy too much at a time, you better eat it as soon as you can。
2. What is the difference between white, yellow and purple corn
White corn, yellow corn, purple corn, the biggest difference is different colours, and different colours also represent nutritional differences between them。
Compared to white maize, yellow corn and purple corn are dark-coloured foods with abundant antioxidation components。
Among them, there is a greater abundance of carrots in yellow corn and a higher level of nectar in purple corn. In peru, there are 1640 mg/100g of pheasant in purple corn, while only about 1/4 of the chrysanol in fresh blueberries, the total amount of pheasant in purple maize seedlings in china is 42-354 mg/100g, and in individual varieties there are up to 462 mg/100g。
Even steamed maize does not have to worry too much about the loss of nectar, and studies have mentioned that under 105°c, although the preservation rate of nectar after an hour of heating is less than 90%, it is acceptable. Besides, it's less than 20 minutes to evaporate corn, less than an hour, and the preservation rate is higher。
Eat corn. Don't waste it
After eating corn, many leave light yellow particles on the corn bar. Promise me you'll eat the corn again. Don't let go of the little ones! They are corn embryos, the most nutritious part of corn grains, accounting for 8 to 12 per cent of the total maize particle weight, with high nutritional value。
Unsaturated fatty acids: maize embryos contain 45-55 per cent fat, more than 85 per cent unsaturated fatty acids, and are rich in oilic acids, sub-oilic acids and α-syroid acids, of which more than 50 per cent are sub-oilic acids, which are essential for humans。
Protein: corn embryos contain 15 to 17 per cent of proteins, corn embryos contain more complete and balanced varieties of amino acid, which is very similar to egg-white amino acid composition and is of high quality。
Dietary fibres and plant osteoporosis: corn embryos contain between 5. 2 and 9. 1 per cent of dietary fibres and plant osteoporosis, both of which benefit cardiovascular health。
It also contains vitamin e, calcium, iron, zinc, etc。
Summary:
The replacement of part of the staple food with maize, compared to the white flour, gives health points. Not only steamed corn and cooked corn, but also good pine corn, fried corn, egg yolk corn and corn brands. It is important to note that, regardless of how corn is eaten, the intake of staple foods should be reduced appropriately。
