食品安全宣传周| 全谷物，你吃对了吗？
<p data-mpa-powered-by="yiban.io"><strong style="margin-bottom: 0em;outline: 0px;color: rgb(34, 34, 34);letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);caret-color: red;text-align: center;font-size: 16px;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;font-size: medium;visibility: visible;font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span style="margin-bottom: 0em;outline: 0px;font-size: 16px;visibility: visible;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;visibility: visible;font-family: 微软雅黑, "Microsoft YaHei";"><strong style="outline: 0px;letter-spacing: 0.544px;caret-color: red;visibility: visible;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><strong style="margin-bottom: 0em;outline: 0px;letter-spacing: 0.544px;font-size: medium;visibility: visible;font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span style="margin-bottom: 0em;outline: 0px;font-size: 16px;visibility: visible;"><br></span></strong></strong></strong></strong></strong></strong></strong></span></strong></strong></strong></strong></strong></strong></strong></p><section data-role="outer" label="edit by 135editor"><section data-role="paragraph"><p style="text-align:justify;text-indent: 19px;margin-left: 10px;margin-right: 10px;line-height: 2em;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">《中国居民膳食指南（2022）》建议多吃全谷物食物，推荐每天吃全谷物、杂豆类食物50-150克，相当于一天谷物的1/4～1/3。《中国居民膳食指南科学研究报告（2021）》指出，我国居民膳食结构中谷物以精致米面为主，全谷物及杂粮摄入不足，只有20%左右的成人能达到日均50g以上。</span></p><section data-role="title" data-tools="135编辑器" data-id="117066"><section style="margin: 20px auto;"><section style="padding-left: 8px;box-sizing: border-box;"><section style="display: flex;justify-content: flex-start;border-bottom: 1px solid rgb(255, 220, 98);align-items: flex-end;box-sizing: border-box;"><section><section style="font-size: 16px;letter-spacing: 1.5px;color: #d0e9e6;text-align: left;"><strong>PART</strong></section><section style="background-color: #52b2a6;display: flex;justify-content: center;"><section style="flex-shrink: 0;display: flex;align-items: center;"><section style="box-sizing:border-box;width: 8px;height: 80%;background-color: rgb(208, 233, 230);overflow: hidden;transform: translateX(-8px);-webkit-transform: translateX(-8px);-moz-transform: translateX(-8px);-ms-transform: translateX(-8px);-o-transform: translateX(-8px);"><br></section></section><section style="font-size: 20px;letter-spacing: 1.5px;color: rgb(255, 255, 255);padding-right: 5px;box-sizing: border-box;"><strong>0</strong><strong data-original-title="" title="">1</strong></section></section></section><section style="font-size: 20px;color: rgb(51, 148, 136);text-align: left;letter-spacing: 1.5px;padding-right: 7px;padding-left: 7px;box-sizing: border-box;" hm_fix="282:245"><strong>什么是全谷物及全谷物食品？</strong></section></section></section></section></section><p style="text-align:justify;text-indent: 29px;line-height: 2em;margin-left: 10px;margin-right: 10px;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">全谷物是指经过清理但未经进一步加工，保留了完整颖果结构的谷物籽粒；或虽经碾磨、粉碎、挤压等方式加工，但皮层、胚乳、胚芽的相对比例仍与完整颖果保持一致的谷物制品。稻米、小麦、大麦、燕麦、黑麦、黑米、玉米、裸麦、高粱、青稞、黄米、小米、粟米、荞麦、薏米等，加工得当均可作为全谷物的良好来源。</span></p><p style="text-align:justify;text-indent: 29px;line-height: 2em;margin-left: 10px;margin-right: 10px;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">全谷物食品是指配方中含有全谷物原料，且其质量占成品质量的比例不少于51%的食品（以干基计）。</span></p><section data-role="title" data-tools="135编辑器" data-id="117066"><section style="margin: 20px auto;"><section style="padding-left: 8px;box-sizing: border-box;"><section style="display: flex;justify-content: flex-start;border-bottom: 1px solid rgb(255, 220, 98);align-items: flex-end;box-sizing: border-box;"><section><section style="font-size: 16px;letter-spacing: 1.5px;color: #d0e9e6;text-align: left;"><strong>PART</strong></section><section style="background-color: #52b2a6;display: flex;justify-content: center;"><section style="flex-shrink: 0;display: flex;align-items: center;"><section style="box-sizing:border-box;width: 8px;height: 80%;background-color: rgb(208, 233, 230);overflow: hidden;transform: translateX(-8px);-webkit-transform: translateX(-8px);-moz-transform: translateX(-8px);-ms-transform: translateX(-8px);-o-transform: translateX(-8px);"><br></section></section><section style="font-size: 20px;letter-spacing: 1.5px;color: rgb(255, 255, 255);padding-right: 5px;box-sizing: border-box;"><strong>0</strong><strong data-original-title="" title="" data-num="2">2</strong></section></section></section><section style="font-size: 20px;color: rgb(51, 148, 136);text-align: left;letter-spacing: 1.5px;padding-right: 7px;padding-left: 7px;box-sizing: border-box;"><strong>全谷物的益处</strong></section></section></section></section></section><p style="text-align:center;line-height: 2em;margin-left: 10px;margin-right: 10px;"><br><br></p><p style="text-align:center;line-height: 2em;margin-left: 10px;margin-right: 10px;"><span style="color:#7f7f7f;"><span style="font-size: 14px;">图</span><span style="font-size: 14px;letter-spacing: 2px;text-indent: 440px;caret-color: red;font-family: 宋体;">片来自网络</span></span></p><p style="text-align:justify;text-indent: 29px;line-height: 2em;margin-left: 10px;margin-right: 10px;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">与精致谷物相比，全谷物在膳食纤维、B族维生素、维生素E和矿物质含量上更有优势，全谷物的血糖生成指数值还较低。《中国居民膳食指南科学研究报告（2021）》中指出：增加全谷物摄入可降低全因死亡风险，降低心血管疾病、2型糖尿病及结直肠癌的发病风险；还有助于维持正常体重，延缓体重增长。</span></p><p style="text-align:justify;text-indent: 29px;line-height: 2em;margin-left: 10px;margin-right: 10px;"><br></p><section data-role="title" data-tools="135编辑器" data-id="117066" draggable="true"><section style="margin: 20px auto;"><section style="padding-left: 8px;box-sizing: border-box;"><section style="display: flex;justify-content: flex-start;border-bottom: 1px solid #ffdc62;align-items: flex-end;box-sizing: border-box;"><section><section style="font-size: 16px;letter-spacing: 1.5px;color: #d0e9e6;text-align: left;"><strong>PART</strong></section><section style="background-color: #52b2a6;display: flex;justify-content: center;"><section style="flex-shrink: 0;display: flex;align-items: center;"><section style="box-sizing:border-box;width: 8px;height: 80%;background-color: #d0e9e6;overflow: hidden;transform: translateX(-8px);-webkit-transform: translateX(-8px);-moz-transform: translateX(-8px);-ms-transform: translateX(-8px);-o-transform: translateX(-8px);"><br></section></section><section style="font-size: 20px;letter-spacing: 1.5px;color: rgb(255, 255, 255);padding-right: 5px;box-sizing: border-box;"><strong>03</strong></section></section></section><section style="font-size: 20px;color: rgb(51, 148, 136);text-align: left;letter-spacing: 1.5px;padding-right: 7px;padding-left: 7px;box-sizing: border-box;" hm_fix="282:245"><strong>全谷物，日常膳食好搭档</strong></section></section></section></section></section><section style="text-align: center;line-height: 2em;margin-left: 10px;margin-right: 10px;text-indent: 0em;margin-bottom: 0px;"><span style="font-size: 15px;letter-spacing: 2px;text-indent: 29px;caret-color: red;font-family: 宋体;"><strong style="max-inline-size: 100%;cursor: text;color: rgb(0, 0, 0);font-family: 微软雅黑, sans-serif;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"><span style="max-inline-size: 100%;cursor: text;color: rgb(51, 51, 51);background: rgb(255, 255, 255);font-family: 宋体;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"><strong style="max-inline-size: 100%;cursor: text;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"><br><br></strong></span></strong></span></section><section style="margin-right: 10px;margin-left: 10px;white-space: normal;text-align: center;line-height: 2em;margin-bottom: 0px;"><span style="color: rgb(127, 127, 127);"><span style="font-size: 14px;">图</span><span style="font-size: 14px;letter-spacing: 2px;text-indent: 440px;caret-color: red;font-family: 宋体;">片来自网络</span></span></section><p style="text-align:justify;line-height: 2em;margin-left: 10px;margin-right: 10px;margin-bottom: 10px;text-indent: 0em;"><span style="font-size: 15px;letter-spacing: 2px;text-indent: 29px;caret-color: red;font-family: 宋体;"><strong style="max-inline-size: 100%;cursor: text;color: rgb(0, 0, 0);font-family: 微软雅黑, sans-serif;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"><span style="max-inline-size: 100%;cursor: text;color: rgb(51, 51, 51);background: rgb(255, 255, 255);font-family: 宋体;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"><strong style="max-inline-size: 100%;cursor: text;box-sizing: border-box !important;overflow-wrap: break-word !important;outline: none 0px !important;"></strong></span></strong></span></p><p style="text-align:justify;line-height: 2em;margin-left: 10px;margin-right: 10px;text-indent: 2em;margin-bottom: 10px;"><span style="font-size: 15px;letter-spacing: 2px;text-indent: 29px;caret-color: red;font-family: 宋体;">1.全谷物如小米、玉米、燕麦、全麦粉等都可以直接混搭，作为主食或粥类，一日三餐中至少一餐用全谷物，如早餐吃小米粥、燕麦粥、八宝粥等。午餐、晚餐中，可在小麦面粉中混合玉米粉或者选用全麦粉；白米中放一把糙米、燕麦等（适宜比例：1/4～1/3）来烹制米饭。</span></p><p style="text-align:justify;line-height: 2em;margin-left: 10px;margin-right: 10px;text-indent: 2em;margin-bottom: 10px;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">2.全谷物入口感觉粗糙，习惯精制米面细软口感的，使用全谷物初期应学习适宜烹饪方法。对此，可发挥现代厨房炊具的作用来改善口感，例如用豆浆机制作全谷米糊，采用电蒸锅蒸玉米棒、杂粮馒头等均可使其口感柔软。还可加入芝麻粉、葡萄干和大枣等，使全谷物食物更香、更美味。</span></p><p style="text-align:justify;text-indent: 29px;line-height: 2em;margin-left: 10px;margin-right: 10px;margin-bottom: 10px;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;">3.学会辨识全谷物食品。首先要看配料表，选择配料表中第一位是全谷物的食品，如“全麦粉”、“黑全麦粉”、“全玉米”等。其次，再看营养成分表，对比膳食纤维的含量，同款产品尽量选择含量高的一款。</span></p><section style="text-align: justify;text-indent: 29px;margin-left: 10px;margin-right: 10px;margin-bottom: 10px;line-height: normal;"><span style="background: rgb(255, 255, 255);font-size: 15px;letter-spacing: 2px;font-family: 宋体;"><br></span></section><section data-role="outer" label="edit by 135editor"><section data-role="outer" label="edit by 135editor"><section data-role="paragraph"><section data-role="outer" label="edit by 135editor"><p style="letter-spacing: 0.544px;white-space: normal;outline: 0px;"><span style="outline: 0px;font-size: 14px;color: rgb(136, 136, 136);">来源：重庆疾控</span></p><section style="white-space: normal;outline: 0px;font-family: mp-quote, -apple-system-font, system-ui, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;visibility: visible;"><section data-role="paragraph" style="outline: 0px;visibility: visible;"><section style="outline: 0px;line-height: 27.2px;min-height: 0px;background-image: none;background-clip: border-box;background-position: 0% 0%;background-repeat: repeat;background-size: auto;border-width: 0px;border-style: none;border-color: rgb(51, 51, 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