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多吃粗粮有益健康,但别被这些“伪粗粮”骗了!

举世混浊2020-06-11

富含膳食纤维的粗粮不仅有利消化也也有很多其他的好处,但是有些食物披着粗粮的外衣来找你,你要学会分辨!今天就介绍一些“伪粗粮”让大家了解。

常见的“伪粗粮”有哪些? 这些伪粗粮其实本身也是粗粮,但因不恰当的加工方式和不正确的吃法,让原来的营养功效降低,甚至起到反作用!所以在选择的时候得做好辨别。

部分“全麦面包”

麦子外壳的麸皮含有丰富的膳食纤维、维生素、蛋白质、视黄醇等,对健康很有利。因此,很多养生减肥人士都会有意选择全麦面包。

但是,为了符合大众的口味, 市场上卖的很多面包,主料基本还是小麦粉,全麦粉的含量可能一半都没有;如果商家再添加大量的糖、油、盐来提升口感,那热量基本和普通面包无样。

提示:购买前可以观察一下配料表,若是全麦粉排第一位,证明含量较多,相对更好。

部分麦片

市面上一些速溶麦片或者水果麦片,在熟制的过程中可能已经损失了很多营养,有些为了符合消费者的口味,还会添加奶精、糖精、植脂末等,其热量高,营养价值有限。

提示: 在购买前,不仅要对比营养成分表,还要选择相对完整的燕麦片;另外,添加剂种类越少越好;煮熟后粘稠度越高越好。

部分“杂粮馒头”

现在市场上的紫米馒头、荞麦馒头、玉米馒头等层出不穷,成为很多养生人士的热衷选择之一。

专家表示,真正的粗粮馒头不仅卖相差,口感也差,现在的人一般都接受不了; 现在市场上售卖的那些松软光亮的馒头其实使用的主要还是精麦粉,如把玉米加工成玉米面的时候,谷胚、种皮等都被去掉,最后形成的玉米面粉其实和普通面粉的差异并不大,也不能再说是粗粮。

久煮的粗粮

像小米、糙米等口感比较粗,很多人煮粥的时候喜欢煮久一点,至糊烂,这样更容易入口。殊不知,长时间加热的粗粮也会变成“假粗粮”!

这是因为粗粮的成分中,除了有膳食纤维,还有淀粉。淀粉在50-60度时就会糊化。这样虽然口感变好了,但是摄入后也容易使人体的血糖升高。

正确做法:在煮粥前,先将粗粮提前浸泡一晚;在煮开后,慢炖20-30分钟即可熄火。

粗粮饼干、谷物饮料

我们吃到的粗粮饼干大多口感酥脆,粗而不糙。这是因为一些商家会在制作的过程中加入大量的饱和脂肪酸和反式脂肪酸来酥化纤维,提升口感。这也往往导致粗粮饼干中的脂肪含量比普通饼干更高,所以在摄入的时候一定要控制好量。

谷物饮料也是一样,先不说将粗粮打磨后养分丢失了,在制作的过程中可能还会添加大量的糖,吃多了容易引起肥胖。

粗粮好处多,但不仅要警惕生活中的“伪粗粮”,还要注意吃法,粗粮粗吃,才是真的好!

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