Cereals are small, dry seeds, which are distinguished as the staple food in most countries of the world. They also provide the highest level of food energy compared to other food groups. Wheat, rice, and corn are the most productive and consumed species around the world, while other grains are used in less quantities such as barley and oats. , And rye - a yearly herbaceous plant that closely resembles wheat and barley - and foods made from cereals include bread, pasta, breakfast cereals, oatmeal, and many other fast foods, such as pastries, sweets, and the cereals are divided into groups N, which are: Whole grains Whole grains contain the parts of the whole nucleus, which are: Bran (English: Bran), which forms the outer layer of the grains, and contains fiber, omega-3, many vitamins, minerals, and endosperm (English: Endosperm); which is The main part of the grain that contains starch, the embryo or the origin of the seed (English: Germ); which forms the smallest part of the grain, and also contains many vitamins and minerals, and examples include: whole wheat flour, bulgur, oatmeal, Whole corn flour, brown rice, and quinoa, and sorghum (ba English (Sorghum). (5) Refined grains are exposed to refined grains, and remove the bran and fetus from the nucleus, to give it a smooth texture and increase the shelf life, but this leads to the loss of dietary fiber, iron, and many B vitamins. Examples of grain products Refined: white flour, dried corn flour, white bread, and white rice. Most of the refined grains are usually fortified with a group of vitamins such as thiamine, riboflavin, niacin, folic acid, and iron, but the lost fibers are not added after manufacturing, and it is worth noting that the amount of grains The The body needs it depends on age, gender, and the level of physical activity, and this amount ranges between 6 to 8 food rations for adults and exercise moderate physical activity, and the nutritional portion of starches is equivalent to half a cup of rice or pasta, or cooked cereals, as well as one toast slice , Or one cup of cereals ready for breakfast. Legumes Legumes are seeds found in legume plants, and some of their types are eaten in an immature form, such as peas and green beans, while other types are eaten in a ripe form, such as dried peas, dried beans, and lentils. , And meat , Soybeans, tofu, red beans, split peas, [6] and there are thousands of types of legumes that vary in size, shape, and color. Among these types is the type of food prepared from legumes. [7] Benefits of cereals according to the strength of scientific evidence. Whole grains and foods made from them contain many important compounds and nutrients that give the body many health benefits, [2] and several studies have been conducted to determine the benefits H And b, which differed according to its strength, and in the following detail for that: Benefits have strong scientific evidence Reducing the risk of heart disease: As many scientific studies have shown the role of whole grains in reducing the risk of cardiovascular disease, and this can be due to their containment of recyclable fibers Solubility, which helps to slow digestion, increase cholesterol secretion, and encourage the secretion of the bile duct, the following points explain the effect of whole grains on heart disease and related risk factors: [8] Coronary heart disease: a review conducted at the School of Public Health at MU In 2004, Minnesota included 17 scientific studies that increasing whole grain portions of the total intake of 2-4 servings daily can reduce the risk of heart disease by up to 40%, which is equal to the effect of statin drugs (in English: Statin), where the risk of Death by coronary heart disease by 10% with every 10 grams of added fiber in the diet. Hypertension: In a study published at the University of Oxford website in 2007, it was found that there was an inverse relationship between consumption of whole grains and high blood pressure; As the group that took 2 to 4 servings of whole grains or more decreased their risk This increases blood pressure by 19% to 23%; this can be due to the ability of whole grains to improve the body's insulin sensitivity, prevent weight gain, and improve the membranous lining function. [8] [10] Blood lipids: where oat consumption can help , Barley, and sowing of catechum to reduce blood lipids significantly. A review conducted by the Cochrane Library showed that seven of eight studies included low total cholesterol and LDL in the groups that addressed Foods containing oatmeal compared to groups that did not eat And for him. [8] Maintaining a healthy weight: A review published by Cambridge University in 2008 that included 15 studies indicated that people who consumed three or more servings of whole-grain foods daily had significantly lower BMIs than those who consumed less than one serving in Today, It is also noted that there is a relationship between consumption of whole grains and reducing total body fat, so consuming whole grains instead of refined grains helps to lose weight and maintain a healthy weight; as the fibers in whole grains help To feel full, and not to flee Eat, so as carbohydrates are not digestible, which means they provide fewer calories compared with the same amount of carbohydrates digestible.
