全谷物食品

美国研究人员认为，燕麦片、黑面包、糙米这些全谷物食品对于防止中年发福很关键。

The US researchers believe the wholegrains found in oats , as well as brown bread and brown rice , are the key to midlife weight loss .

美国波斯顿塔夫茨大学的研究人员监控了3000名55岁左右的中年人发现，那些每天吃三份全谷物食品的人腰围比其他人小两英寸（约5厘米），而且血压和血糖水平也更低。

Researchers from Tufts University in Boston monitored 3000 people in their mid-50s and found that those who ate three servings of wholegrains a day had waist sizes two inches less than those who didn 't consume the same amount , as well as lower blood pressure and lower blood sugar levels .

我国全谷物食品发展的必要性与挑战

Significance and challenges of development of wholegrain foods in China

如何搭配：将全谷物食品与蛋白质搭配起来食用是经典的能量补充方案。

Rev it up : Combining whole grains with protein is a classic energy-extending combination .

吃天然的食物，比如肉，新鲜的水果和蔬菜，以及不加糖的全谷物食品。

Eat natural whole foods such as meat , fresh fruit and vegetables , and whole grains without added sugar .

马铃薯能够作为重要的主食，但是平衡的膳食需要包括其他蔬菜和全谷物食品。

Potatoes can be important staple foods , but balanced diets need to include other vegetables and whole grain foods .

可以选择新鲜水果、果汁、鸡蛋、咖啡（不加奶油和糖）、茶和全谷物食品。

Choose foods like fresh fruit , smoothies , eggs , coffee ( sans cream and sugar ), tea , and whole grains .

这些发现进一步支持当前的饮食指南，建议多食用全谷物食品，哈佛大学公众健康主笔作者吴宏宇博士说到。

These findings further support current dietary guidelines that recommend increasing whole-grain consumption , said lead author Dr Hongyu Wu of Harvard School of Public Health .

蔬菜和全谷物食品属于低升糖指数食品，但含有精炼糖和单一淀粉食物，象糖果和白面包，则有着较高的升糖指数。

Vegetables and whole grain foods are categorized under low glycemic index diets , whereas , foods with refined sugars and simple starches , like candy and white bread , have a high glycemic index .

当然，吃什么食物最为关键：选择水果，蔬菜和低蛋白；选择低脂肪奶制品和全谷物食品；提高你的纤维摄入量；限制糖，并且大量喝水。

Of course , what you eat takes center stage : Choose fruits , vegetables and lean proteins ; opt for low-fat dairy and whole-grain products ; up your fiber intake ; limit sugar ; and drink lots of water .

研究发现，遵循低血糖指数饮食方案的研究对象的胆固醇水平及其他几项降低罹患心脏病和糖尿病风险的重要指标也有所改善。低血糖指数饮食与地中海式饮食相似，主要食用鱼类、水果、蔬菜、坚果和全谷物食品。

Study participants following a low-glycemic-index diet , which is similar to a Mediterranean diet and focuses on fish , fruit , vegetables , nuts and whole grains , also saw improved cholesterol levels and other important markers that lower the risks of developing heart disease and diabetes .

只要有可能就用全谷物早餐食品。

Use wholegrain breakfast cereals wherever possible .

全谷食品&谷物食品的发展趋势

Whole Cereal Food : A Tendency to Improve Nutrition Values of Cereal Food