现代所说的五谷泛指谷类和豆类，如米、谷、麦、豆类等五谷杂粮。五谷含的营养成分主要是碳水化合物，其次是植物蛋白质，脂肪含量不高。古代医家们认为五谷能养五脏之真气。1997年中国营养学会通过了《中国居民膳食指南》第一条就是“食物多样，谷类为主”，它强调人们日常所必需能量和蛋白质应主要由粮食供给，粮食是摄取营养素的主体和根本。

In modern times, the term "five grains" generally refers to cereals and legumes, such as rice, millet, wheat, and legumes, among other miscellaneous grains. The main nutrients in grains are carbohydrates, followed by plant proteins, and the fat content is not high. Ancient medical practitioners believed that grains could nourish the true qi of the five internal organs. In 1997, the Chinese Nutrition Society adopted the "Chinese Dietary Guidelines for Residents", with the first point being "diverse foods, with grains as the mainstay". It emphasizes that the energy and protein people need in their daily lives should mainly be provided by grains, which are the main and fundamental source of nutrient intake.

粗细搭配  吃点粗粮

Have a balance of coarse and fine grains and eat some coarse grains

我们日常吃的米、面粉称作细粮，把玉米（面）、小米、高粱、豆类和薯类等称作粗杂粮。粗杂粮中微量元素和维生素特别丰富，玉米、薯类等粗杂粮含有较多的膳食纤维。营养学家认为，每周至少吃3次粗粮，会对健康有所帮助，也使人的肠胃更健康，食欲更强。其中，粗粮含有丰富的营养素。如燕麦富含蛋白质；小米富含色氨酸、胡萝卜素；豆类富含优质蛋白；高粱富含脂肪酸及丰富的铁；薯类含胡萝卜素和维生素C。

The rice and flour we eat daily are called fine grains, while corn (flour), millet, sorghum, beans and tubers are called coarse and miscellaneous grains. Coarse and miscellaneous grains are particularly rich in trace elements and vitamins. Corn, tubers and other coarse and miscellaneous grains contain a relatively high amount of dietary fiber. Nutritionists believe that eating coarse grains at least three times a week can be beneficial to health, making one's stomach and intestines healthier and enhancing appetite. Among them, coarse grains are rich in nutrients. For example, oats are rich in protein; Millet is rich in tryptophan and carotene. Beans are rich in high-quality protein. Sorghum is rich in fatty acids and iron. Tubers contain carotene and vitamin C.

杂食五谷  营养互补

A mixed diet of five grains provides complementary nutrition

小杂粮含淀粉和蛋白质较多，主要包括的作物有高粱、谷子、荞麦、燕麦、大麦、糜子、薏苡仁，以及菜豆、绿豆、小豆、蚕豆、豌豆、豇豆、小扁豆、黑豆等。中国中长期食物发展战略研究表明，在供给国人的粮食中，小杂粮应占20%。

Minor cereals contain a relatively high amount of starch and protein. The main crops include sorghum, millet, buckwheat, oats, barley, millet, coix seed, as well as kidney beans, mung beans, adzuki beans, broad beans, peas, cowpeas, lentils, black beans, etc. Research on China's medium and long-term food development strategy indicates that minor cereals should account for 20% of the grain supplied to the Chinese people.