淀粉食品是我们的主要碳水化合物来源，在健康饮食中起重要作用。
淀粉状食物（例如土豆，面包，米饭，面食和谷物）应占您所吃的食物的三分之一以上伊特威尔指南.
Where you can, choose wholegrain varieties, and eat potatoes with their skin on for more fibre.
我们应该每天吃一些淀粉状食物作为健康，平衡的饮食.
Why do you need starchy foods?
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.
只需提防烹饪时您使用的额外脂肪并提供它们，因为这会增加卡路里含量。
Starchy foods and fibre
Wholegrain varieties of starchy foods and potatoes (particularly when eaten with their skin on) aregood sources of fibre.
纤维是在蔬菜，水果，豆类和谷物谷物的细胞壁中发现的一系列物质的名称。
无法消化的纤维有助于其他食物和废物产品通过肠道移动。
土豆皮，全麦面包和早餐谷物，糙米和全麦面食都是这种纤维的良好来源。
纤维可以帮助保持肠子健康，并可以帮助您感到饱满，这意味着您不太可能吃得太多。
This makes wholegrain starchy foods and potatoes eaten with their skin on a particularly good choice if you're trying tolose weight.
在水果和蔬菜中发现的某些类型的纤维（例如苹果，胡萝卜，土豆）以及燕麦和豆类中的纤维可以部分消化，并可能有助于减少血液中胆固醇的含量。
Tips for eating more starchy foods
这些技巧可以帮助您增加饮食中淀粉状食物的数量。
早餐
- 选择全麦谷物，或将一些与您最喜欢的健康早餐谷物混合在一起。
- Plain porridge with fruit makes a warming winter breakfast.
- Whole oats with fruit and low-fat, lower-sugar yoghurt makes a tasty summer breakfast.
Lunch and dinner
- 在午餐时尝试烤土豆 - 吃皮肤以使更多的纤维。
- 不用薯条或炸土豆，而是尝试制作烤烤箱的土豆楔子。
- 吃更多的米饭或面食，酱汁少 - 但不要跳过蔬菜。
- 尝试诸如种子，全麦或粮仓之类的面包。当您选择全格兰品种时，您还会增加所吃的纤维量。
- 尝试糙米 - 制成非常美味的米饭沙拉。
淀粉类食物的类型
土豆
土豆是淀粉食品和良好能量，纤维，B族维生素和钾的绝佳选择。
In the UK, we also get a lot of our vitamin C from potatoes. Although potatoes only contain a small amount of vitamin C, we generally eat a lot of them. They're good value for money and can be a healthy choice.
Although potatoes are a vegetable, in the UK we mostly eat them as the starchy food part of a meal, and they're a good source of carbohydrate in our diet.
Because of this, potatoes do not count towards your每天五部分水果和蔬菜, but they can have an important role in your diet.
土豆are a healthy choice when boiled, baked, mashed or roasted with only a small amount of fat or oil and no added salt.
French fries and other chips cooked in oil or served with salt are not a healthy choice.
When cooking or serving potatoes, go for lower-fat or polyunsaturated spreads, or small amounts of unsaturated oils, such as olive or sunflower oil.
For mashed potato, use lower-fat milk, such as semi-skimmed, 1% fat or skimmed milk, instead of whole milk or cream.
在可能的情况下将土豆皮留在可能的情况下，以保留更多的纤维和维生素。例如，当您煮沸或烤土豆时，请吃皮肤。
If you boil potatoes, some nutrients will leak out into the water, especially if you have peeled them. To stop this happening, only use enough water to cover them and cook them only for as long as they need.
将土豆存储在一个凉爽，深色和干燥的地方或冰箱中，将有助于阻止它们发芽。不要吃任何绿色，受损或发芽的土豆，因为这些毒素可能有害。
Bread
面包，尤其是全麦，粮仓，棕色和种子品种，是作为均衡饮食的一部分食用的健康选择。
Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals.
白面包还包含一系列维生素和矿物质, but it has less fibre than wholegrain, wholemeal or brown bread. If you prefer white bread, look for higher-fibre options.
有些人避免面包，因为他们担心食物不耐受or allergy to wheat, or they think bread is fattening.
但是，从饮食中完全削减任何类型的食物可能意味着您错过了保持健康所需的一系列营养素。
如果您担心自己的小麦过敏或不宽容，请与GP交谈。
Bread can be stored at room temperature. Follow the "best before" date to make sure you eat it fresh.
谷物产品
谷物产品由谷物制成。全麦谷物可以有助于我们每天摄入铁，纤维，B族维生素和蛋白质。更高的纤维选项也可以提供缓慢的能量释放。
小麦，燕麦，大麦，黑麦和大米是通常可以作为全麦食用的谷物。
This means cereal products consisting of oats or oatmeal, such as porridge, and wholewheat products are healthy breakfast options.
大麦，蒸粗麦粉，玉米和木薯也算作健康的谷物产品。
Many cereal products in the UK are refined, with low wholegrain content. They can also be high in addedsalt和糖.
当您购买谷物时，请检查food labelsto compare different products.
大米和谷物
米饭和谷物是淀粉食品的绝佳选择。他们给我们能量，脂肪低，物有所值。
There are many types to choose from, including:
- 各种米饭 - 例如快速烹饪，Arborio，Basmati，长谷物，棕色，短谷物和野生
- couscous
- bulgur wheat
As well as carbohydrates, rice and grains (particularly brown and wholegrain varieties) can contain:
- fibre, which can help your body get rid of waste products
- B维生素，这有助于从您吃的食物中释放能量，并帮助您的身体正常工作
米饭和谷物，例如蒸粗麦和牛仔小麦，可以被热或寒冷食用，并在沙拉中食用。
There are a few precautions you should take when storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.
If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that make you be sick (vomit) and have diarrhoea. Reheating food will not get rid of these toxins.
因此，最好一旦烹饪米饭和谷物。如果无法做到这一点，请在烹饪后1小时内冷却它们，并将其冷藏直到您将其重新加热或将其在食谱中使用，例如沙拉。
重要的是要扔掉一夜之间在室温下剩下的米饭和谷物。
如果您不想立即吃煮熟的米饭，请在1小时内冷藏并在24小时内食用。
Rice should be reheated thoroughly, reaching a core temperature of 70C for 2 minutes (or equivalent) so it's steaming hot throughout.
米饭不应多次再加热 - 应该扔掉。除非安全地冷藏并将其保存在冰箱中，否则请不要再加热米饭，直到将其加热为止。
Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy.
饮食中的面食
Pasta is another healthy option to base your meal on. It consists of dough made from durum wheat and water and contains iron and B vitamins.
Wholewheat or wholegrain are healthier than ordinary pasta, as they contain more fibre. We digest wholegrain foods slower than refined grains, so they can help us feel full for longer.
Dried pasta can be stored in a cupboard and typically has a long shelf life, while fresh pasta will need to be refrigerated and has a shorter lifespan.
Check the food packaging for "best before" or "use by" dates and further storage instructions.
Acrylamide in starchy food
丙烯酰胺是一种化学物质，当许多食物（尤其是土豆和面包）的淀粉食品（例如在高温时）（例如在烘烤，油炸，烧烤，烤，烤和烘烤时）会产生。
There's evidence to show acrylamide can cause cancer.
食品标准机构有这些技巧，可以降低您在家中丙烯酰胺的风险：
- Go for gold: aim for a golden yellow colour, or lighter, when baking, toasting, roasting or frying starchy foods like potatoes, root vegetables and bread.
- 检查包：在油炸或加热包装食品（例如薯条，烤土豆和欧洲防风草案）时仔细遵循烹饪说明。这些说明是为了帮助您正确烹饪产品，因此您不会在太长时间或温度太高的情况下煮淀粉食品。
- 吃多种多样的均衡饮食：虽然我们不能完全避免食品中的丙烯酰胺等风险，但这将有助于降低您的癌症风险。这包括在淀粉碳水化合物上添加餐每天5. Avoid frying or roasting potatoes and root vegetables. Instead, boil or steam them as this will both reduce your risk of acrylamide and cut down on fat.