Whole grains, where the bran and germ remain, contain 25 per cent more protein than refined grains, such as those that make white flour, pasta and white rice.

粗粮保存了谷物的麸皮和胚芽，比精粮多保留了25%的蛋白质。所谓精粮，便是那些制作白面粉、意大利面和精米的谷物。

Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes. One particular fibre found only in oats – called beta-glucan – has been found to lower cholesterol which can help to protect against heart disease. A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.

早前有研究表明，粗粮可以增加骨密度、降低血压、营养有益健康的肠道微生物并且降低罹患糖尿病的风险。燕麦中特有的葡聚糖被人们证实有降低胆固醇的效用，从而避免心脑疾病的发生。燕麦中还有可以阻止血脂形成的燕麦氧化物，它被认为是防止心脏病和中风的利器。

Whole grains are also widely recommended in many dietary guidelines because they contain high levels of nutrients like zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants which combat free-radicals.

粗粮内含有大量的锌、铜、锰、铁和硫胺素等营养元素，粗粮还能增加抗氧化物的水平，抗氧化物有助于对抗自由基。因此，粗粮常常成为各种膳食指南的座上宾。

【哈佛研究：长寿秘诀在于喝粥】相关文章：

★ 双语笑话:研究生班和本科生的区别

★ 研究：“男人不坏女人不爱”有道理

★ 研究发现:睡着了也能学习?

★ 研究发现：55岁是当领导的黄金年龄

★ 研究：又高又瘦的女性更长寿

★ 工作经验对于跳槽的意义

★ 研究：太快乐的人容易早死

★ 外国明星在中国电影里飙演技，谁演得最好？

★ 研究发现：城里的树长得快但死得早

★ 研究发现，临终关怀在美国和加拿大各不相同