Nutritional value, components and types of cereals and starch Flashcards
iiyak na ako
any of several variously shaped edible preparations made from a flour and water dough, such as spaghetti
pasta
a white crystalline substance found in animal tissues and various foods
cholesterol
are fiber-associated compounds found in many plants families and common foods, including grains, nuts, seeds, vegetables, and drinks such as tea, coffee or wine
lignans
a plant-derived chemical that is not considered an essential nutrient in the human diet but it is believed to have beneficial health effects
phytochemical
any of numerous substances, occuring in plants, that form stable foams with water
saponin
these are the seeds of certain grasses, the most important of which are wheat, oats, rice, barley, corn, rye and buckwheat
grains
the germ, bran, and endosperm makes it whole
whole grains
any grass cultivated for its edible grain
cereals
commonly known whole grains with great potential in recipes
wheat
a hearty grain with a beautiful nutty flavor. It is a classic addition to soups and stews
barley
An extremely versatile
item to have in your
pantry, can be
added to sweet and
savory meals alike.
oats
A popular gluten-free
grain
rice
it is higher in fiber, vitamins and minerals than most other whole grains and its distinct earthy flavor, along with
its high gluten content, make it one of the most favored grains for bread-making.
rye
it is rich in antioxidants, mainly vitamin C and can be woven into a number of recipes
corn
it is a great healthy substitute in lieu of other refined grains, as it’s high in fiber, protein, essential amino acids and iron.
quinoa
it is the dried, ground, precooked kernels of durum wheat and is most known for bein the main ingredient in middle eastern dishes
bulgur
is an ancient Italian whole grain that’s similar in flavor and texture to barley.
Farro
it is another Middle Eastern grain derived from green durum wheat. It is harvested when the wheat is younger
Freekeh
it contains all nine essential amino acids
Amaranth
9 essential amino acids
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Tryptophan
- Threonine
- Valine
biosynthesis of proteins
Histidine
helps to make hemoglobin
isoleucine
protein synthesis, tissue regeneration and metabolism
leucine
for proper growth, and a nutrient responsible for converting fatty acids into energy and helping lower cholesterol
lysine
helps protect the body from damage caused by ionizing radiation
methionine
improve memory and learning ability
phenylalanine
help make melatonin and serotonin
tryptophan
helps maintain the proper protein balance in the body
threonine
helps stimulate muscle growth and regeneration and energy production
valine
ancient grain commonly found and used in german cuisine
spelt
can be found in yellow, red, white, or grey varieties
millet
the small, triangular seeds of the buckwheat psuedocereal deliver a nutty, bitter flavor along with antioxidants and fatty acids
buckwheat
also known as kamut and is a grain derived from Egypt that is high in Vitamin E and protein
khorasan
15 types of grains, whole grains, and cereals
wheat
barley
oats
rye
rice
corn
quinoa
bulgur
farro
freekeh
amaranth
spelt
millet
buckwheat
khorasan
3 major parts of grains
bran, endosperm, germ
it is the outer layer of the grain
bran
it is the main part of the grain
endosperm
it is the smallest part of the grain
germ
why do we need to eat more whole grain foods?
fuel for the body
fuel for the mind
early disease prevention
these can lower the risk of coronary heart disease, and slow or turn back cancers in animals
lignans
it reduces the glycemix index of food which is important for people with diabetes and helps protect against the development of cancer cells in the colon
phytic acid
can be found in certain fish oils, especially shark liver oil
squalene
oryzanol
a substance that is taken out of rice bran oil.
these have antioxidant effects
phenolic compounds
these are compounds found naturally in plants that are structurally similar to cholesterol
phytosterols
odorless, tasteless, white substance occurring widely in plant tissues and obtained chiefly from cereals and potatoes
starch
usually involve cutting out most starchy foods
low-carb diets
only found in foods that come from plants
fiber
two types of fiber
insoluble fiber
soluble fiber
the body cannot digest this type of fiber, so it passes through the gut
insoluble fiber
can be partly digested and may help reduce the amount of cholesterol in the blood
soluble fiber
types of starchy foods
potatoes
rice and grains
bread
pasta
great choice of starchy food
potatoes
excellent choice of starchy food
rice and grains
healthy choice to eat
bread
another healthy meal option, it consists of dough made from durum wheat and water
pasta
you’ve got until the end of this date to use or freeze the food before it becomes to risky to eat
use by
best before
you can eat food past this date but it might not be at its best quality
