Review of the present document: nguyen guangxi, deputy director, centre for information exchange on food and health
The most popular food in the coarse food industry is naturally corn. The fall is the season of maize harvest, which is visible on the baked corn and boiled corn streets. What happens if you eat one corn a day
How much nourishment is a corn
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/100 g, nearly five times the amount of oscillium that we usually eat。
Potassium ore: the potassium content of maize is 238 mg/100 g, although it is less than the whole grain of wheat, oats, sorghum, quinoa and milli, but it is also better than the fine rice flour that we usually eat, 2. 5 and 1. 3 times, respectively。
Vitamin b2: the vitamin b2 for maize is 0. 11 mg/100 g, 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。
Health time map, fur circle
One corn a day
What's in it for you
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. Contribution to 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. Helping to protect 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。
There are so many corn varieties
What choice should we make
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
(1) sweet corn: low overall starch content, high soluble sugar content, low carbohydrates and low heat, although sweet。
(ii) selenium corn: also known as sticky corn, which has a starch content of about 70 per cent and generally has a high reaction to blood sugar after meals。
People who like soft tasting can choose corn; if they need to lose weight and control blood sugar, they can choose sweet corn. Sweet corn is not only low calorie, but is also more stable in terms of post-eating blood sugar than corn。
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。
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。
Remember, don't waste corn on it
After eating corn, many people leave light yellow particles on the corn bar. They are corn embryos, the most nutritious part of corn grains, with high nutritional value. Enriched with unsaturated fatty acids, proteins, dietary fibres and plant osteoporol. It also contains vitamin e, calcium, iron, zinc, etc。
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。
