{"id":3688,"date":"2026-01-26T17:52:16","date_gmt":"2026-01-26T17:52:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3688"},"modified":"2026-01-26T17:52:17","modified_gmt":"2026-01-26T17:52:17","slug":"differences-between-whole-grains-and-refined-grains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/differences-between-whole-grains-and-refined-grains\/","title":{"rendered":"\u0420\u0410\u0417\u041b\u0418\u0427\u0418\u042f \u041c\u0415\u0416\u0414\u0423 \u0426\u0415\u041b\u042c\u041d\u042b\u041c \u0417\u0415\u0420\u041d\u041e\u041c \u0418 \u0420\u0410\u0424\u0418\u041d\u0418\u0420\u041e\u0412\u0410\u041d\u041d\u042b\u041c \u0417\u0415\u0420\u041d\u041e\u041c"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u041f\u043e\u0447\u0435\u043c\u0443 \u0440\u0430\u0437\u043d\u0438\u0446\u0430 \u0432\u0430\u0436\u043d\u0430 \u0434\u043b\u044f \u0432\u0430\u0448\u0435\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f<\/h2> <p>\u042d\u043a\u0441\u043f\u0435\u0440\u0442\u044b \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0437\u0434\u0440\u0430\u0432\u043e\u043e\u0445\u0440\u0430\u043d\u0435\u043d\u0438\u044f \u043d\u0435\u0438\u0437\u043c\u0435\u043d\u043d\u043e \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u044e\u0442 \u0432\u044b\u0431\u0438\u0440\u0430\u0442\u044c \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b, \u0430 \u043d\u0435 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435, \u043d\u043e \u0447\u0442\u043e \u0438\u043c\u0435\u043d\u043d\u043e \u043e\u0442\u043b\u0438\u0447\u0430\u0435\u0442 \u0438\u0445 \u043e\u0442 \u0434\u0440\u0443\u0433\u0438\u0445? \u041e\u0442\u0432\u0435\u0442 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u043e\u0431\u0440\u0430\u0431\u043e\u0442\u043a\u0435 \u0438 \u043f\u0438\u0442\u0430\u043d\u0438\u0438, \u0438 \u043f\u043e\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u044d\u0442\u043e\u0439 \u0440\u0430\u0437\u043d\u0438\u0446\u044b \u043c\u043e\u0436\u0435\u0442 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0432\u043b\u0438\u044f\u0442\u044c \u043d\u0430 \u0432\u0430\u0448\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435.<\/p> <h2 class=\"wp-block-heading\">What Makes a Grain &#8220;Whole&#8221;?<\/h2> <p>\u0412\u0441\u0435 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u044f\u0434\u0440\u0430 \u0441\u043e\u0441\u0442\u043e\u044f\u0442 \u0438\u0437 \u0442\u0440\u0435\u0445 \u0447\u0430\u0441\u0442\u0435\u0439: \u043e\u0442\u0440\u0443\u0431\u0435\u0439, \u0437\u0430\u0440\u043e\u0434\u044b\u0448\u0430 \u0438 \u044d\u043d\u0434\u043e\u0441\u043f\u0435\u0440\u043c\u0430. \u0417\u0435\u0440\u043d\u043e \u0441\u0447\u0438\u0442\u0430\u0435\u0442\u0441\u044f \u0446\u0435\u043b\u044c\u043d\u044b\u043c \u0437\u0435\u0440\u043d\u043e\u043c \u0434\u043e \u0442\u0435\u0445 \u043f\u043e\u0440, \u043f\u043e\u043a\u0430 \u0432\u0441\u0435 \u0442\u0440\u0438 \u0438\u0441\u0445\u043e\u0434\u043d\u044b\u0435 \u0447\u0430\u0441\u0442\u0438 \u0432\u0441\u0435 \u0435\u0449\u0435 \u043f\u0440\u0438\u0441\u0443\u0442\u0441\u0442\u0432\u0443\u044e\u0442 \u0432 \u0442\u0435\u0445 \u0436\u0435 \u043f\u0440\u043e\u043f\u043e\u0440\u0446\u0438\u044f\u0445, \u0447\u0442\u043e \u0438 \u043f\u0440\u0438 \u0432\u044b\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u0438 \u0437\u0435\u0440\u043d\u0430 \u043d\u0430 \u043f\u043e\u043b\u044f\u0445.<\/p> <h3 class=\"wp-block-heading\">\u0422\u0440\u0438 \u0447\u0430\u0441\u0442\u0438 \u044f\u0434\u0440\u0430 \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0437\u0435\u0440\u043d\u0430<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg\" alt=\"\" class=\"wp-image-18720\" style=\"width:498px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>\u041a\u0430\u0436\u0434\u043e\u0435 \u0437\u0435\u0440\u043d\u043e \u2014 \u0431\u0443\u0434\u044c \u0442\u043e \u043f\u0448\u0435\u043d\u0438\u0446\u0430, \u0440\u0438\u0441, \u043e\u0432\u0435\u0441 \u0438\u043b\u0438 \u044f\u0447\u043c\u0435\u043d\u044c \u2014 \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0438\u0437 \u0442\u0440\u0435\u0445 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0445 \u0447\u0430\u0441\u0442\u0435\u0439:<\/p> <p><strong>1. \u041e\u0442\u0440\u0443\u0431\u0438 (\u0432\u043d\u0435\u0448\u043d\u044f\u044f \u043e\u0431\u043e\u043b\u043e\u0447\u043a\u0430)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The fibrous protective covering around the entire kernel<\/li> <li>Contains most of the grain&#8217;s fiber, B vitamins, and antioxidants<\/li> <li>Gives whole grains their slightly rougher texture and nutty flavor<\/li> <\/ul> <p><strong>2. \u042d\u043d\u0434\u043e\u0441\u043f\u0435\u0440\u043c (\u0441\u0440\u0435\u0434\u043d\u0438\u0439 \u0441\u043b\u043e\u0439)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The largest part of the kernel, making up about 80% of its weight<\/li> <li>Contains mostly starchy carbohydrates and some protein<\/li> <li>This is the only part retained in refined grains<\/li> <\/ul> <p><strong>3. \u0417\u0430\u0440\u043e\u0434\u044b\u0448 (\u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0435\u0435 \u044f\u0434\u0440\u043e)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The smallest part but nutritionally dense<\/li> <li>Contains healthy fats, vitamin E, B vitamins, and minerals<\/li> <li>The &#8220;embryo&#8221; that would grow into a new plant<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0420\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0445 \u043a\u0443\u043b\u044c\u0442\u0443\u0440<\/h2> <p>\u041a \u0437\u0435\u0440\u043d\u043e\u0432\u044b\u043c \u043a\u0443\u043b\u044c\u0442\u0443\u0440\u0430\u043c \u043e\u0442\u043d\u043e\u0441\u044f\u0442\u0441\u044f \u043f\u0448\u0435\u043d\u0438\u0446\u0430, \u043a\u0443\u043a\u0443\u0440\u0443\u0437\u0430 (\u043a\u0443\u043a\u0443\u0440\u0443\u0437\u0430), \u0440\u0438\u0441, \u043e\u0432\u0435\u0441, \u044f\u0447\u043c\u0435\u043d\u044c, \u043a\u0438\u043d\u043e\u0430, \u043f\u0440\u043e\u0441\u043e, \u0440\u043e\u0436\u044c \u0438 \u0441\u043e\u0440\u0433\u043e. \u041a\u0430\u0436\u0434\u044b\u0439 \u0438\u0437 \u043d\u0438\u0445 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u0435\u0440\u0435\u0440\u0430\u0431\u043e\u0442\u0430\u043d \u043a\u0430\u043a \u0446\u0435\u043b\u044c\u043d\u043e\u0435 \u0437\u0435\u0440\u043d\u043e, \u0442\u0430\u043a \u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442 \u0438\u0437 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0433\u043e \u0437\u0435\u0440\u043d\u0430.<\/p> <h2 class=\"wp-block-heading\">\u0426\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u0438 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0437\u0435\u0440\u043d\u0430: \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u0435 \u0440\u0430\u0437\u043b\u0438\u0447\u0438\u044f<\/h2> <h3 class=\"wp-block-heading\">\u0426\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044e\u0442 \u0432\u0441\u0435<\/h3> <p><strong>\u0427\u0442\u043e \u043e\u043d\u0438 \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442 \u0432 \u0441\u0435\u0431\u044f:<\/strong> \u0412\u0441\u0435 \u0442\u0440\u0438 \u0447\u0430\u0441\u0442\u0438 \u044f\u0434\u0440\u0430 (\u043e\u0442\u0440\u0443\u0431\u0438, \u0437\u0430\u0440\u043e\u0434\u044b\u0448, \u044d\u043d\u0434\u043e\u0441\u043f\u0435\u0440\u043c)<\/p> <p><strong>\u041f\u0438\u0449\u0435\u0432\u0430\u044f \u0446\u0435\u043d\u043d\u043e\u0441\u0442\u044c:<\/strong><\/p> <ul class=\"wp-block-list\"><li>High in fiber (up to 4 times more than refined grains)<\/li> <li>Rich in B vitamins, vitamin E, and minerals like magnesium and selenium<\/li> <li>Contains antioxidants and phytochemicals<\/li> <li>Provides healthy fats from the germ<\/li> <\/ul> <p><strong>\u0422\u0435\u043a\u0441\u0442\u0443\u0440\u0430 \u0438 \u0432\u043a\u0443\u0441:<\/strong> \u0411\u043e\u043b\u0435\u0435 \u043f\u043b\u043e\u0442\u043d\u0430\u044f, \u0436\u0435\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u043a\u0441\u0442\u0443\u0440\u0430 \u0441 \u0431\u043e\u043b\u0435\u0435 \u043e\u0440\u0435\u0445\u043e\u0432\u044b\u043c \u0438 \u0441\u043b\u043e\u0436\u043d\u044b\u043c \u0432\u043a\u0443\u0441\u043e\u043c<\/p> <p><strong>\u0421\u0440\u043e\u043a \u0445\u0440\u0430\u043d\u0435\u043d\u0438\u044f:<\/strong> \u041a\u043e\u0440\u043e\u0447\u0435 \u0438\u0437-\u0437\u0430 \u043d\u0430\u0442\u0443\u0440\u0430\u043b\u044c\u043d\u044b\u0445 \u043c\u0430\u0441\u0435\u043b \u0432 \u0437\u0430\u0440\u043e\u0434\u044b\u0448\u0435 (\u043e\u0431\u044b\u0447\u043d\u043e 3-6 \u043c\u0435\u0441\u044f\u0446\u0435\u0432)<\/p> <h3 class=\"wp-block-heading\">\u0420\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0437\u0435\u0440\u043d\u0430 \u043b\u0438\u0448\u0430\u044e\u0442 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438<\/h3> <p>\u0420\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0437\u0435\u0440\u043d\u0430 \u043e\u0442\u043b\u0438\u0447\u0430\u044e\u0442\u0441\u044f \u043e\u0442 \u0446\u0435\u043b\u044c\u043d\u044b\u0445 \u0437\u0435\u0440\u0435\u043d \u0442\u0435\u043c, \u0447\u0442\u043e \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u043b\u0438 \u0432\u0441\u0435 \u0432\u043d\u0435\u0448\u043d\u0438\u0435 \u0441\u043b\u043e\u0438 \u043e\u0442\u0440\u0443\u0431\u0435\u0439 \u0443\u0434\u0430\u043b\u044f\u044e\u0442\u0441\u044f \u043f\u0443\u0442\u0435\u043c \u0438\u0437\u043c\u0435\u043b\u044c\u0447\u0435\u043d\u0438\u044f, \u0436\u0435\u043c\u0447\u0443\u0433\u0430, \u043f\u043e\u043b\u0438\u0440\u043e\u0432\u043a\u0438 \u0438\u043b\u0438 \u0443\u0434\u0430\u043b\u0435\u043d\u0438\u044f \u0437\u0430\u0440\u043e\u0434\u044b\u0448\u0435\u0439. \u042d\u0442\u0438 \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u044b \u0443\u043c\u0435\u043d\u044c\u0448\u0430\u044e\u0442 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043c\u0438\u043a\u0440\u043e\u044d\u043b\u0435\u043c\u0435\u043d\u0442\u043e\u0432, \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438 \u043d\u0430 \u226475% \u0438 \u0441\u043d\u0438\u0436\u0430\u044e\u0442 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0430\u043d\u0442\u0438\u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u043e\u0432, \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0449\u0438\u0445\u0441\u044f \u0432 \u043e\u0442\u0440\u0443\u0431\u044f\u0445.<\/p> <p><strong>\u0427\u0442\u043e \u0443\u0434\u0430\u043b\u0435\u043d\u043e:<\/strong> \u041e\u0442\u0440\u0443\u0431\u0438 \u0438 \u0437\u0430\u0440\u043e\u0434\u044b\u0448 (\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u044f \u0442\u043e\u043b\u044c\u043a\u043e \u044d\u043d\u0434\u043e\u0441\u043f\u0435\u0440\u043c)<\/p> <p><strong>\u0427\u0442\u043e \u0442\u0435\u0440\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0438 \u043e\u0431\u0440\u0430\u0431\u043e\u0442\u043a\u0435:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Up to 75% of fiber<\/li> <li>80% of B vitamins<\/li> <li>Most minerals and antioxidants<\/li> <li>All healthy fats<\/li> <\/ul> <p><strong>\u0427\u0442\u043e \u043e\u0441\u0442\u0430\u0435\u0442\u0441\u044f:<\/strong> \u0412 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u043a\u0440\u0430\u0445\u043c\u0430\u043b \u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0431\u0435\u043b\u043a\u0430<\/p> <p><strong>\u0422\u0435\u043a\u0441\u0442\u0443\u0440\u0430 \u0438 \u0432\u043a\u0443\u0441:<\/strong> \u0422\u043e\u043d\u043a\u0430\u044f, \u043b\u0435\u0433\u043a\u0430\u044f, \u043f\u0443\u0448\u0438\u0441\u0442\u0430\u044f \u0442\u0435\u043a\u0441\u0442\u0443\u0440\u0430 \u0441 \u043c\u044f\u0433\u043a\u0438\u043c \u0432\u043a\u0443\u0441\u043e\u043c<\/p> <p><strong>\u0421\u0440\u043e\u043a \u0445\u0440\u0430\u043d\u0435\u043d\u0438\u044f:<\/strong> \u0414\u043e\u043b\u044c\u0448\u0435 (\u0434\u043e 1 \u0433\u043e\u0434\u0430) \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0443\u0434\u0430\u043b\u0435\u043d\u0438\u044e \u043c\u0430\u0441\u0435\u043b<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18723\" style=\"width:418px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0412\u043b\u0438\u044f\u043d\u0438\u0435 \u043d\u0430 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435: \u043f\u043e\u0447\u0435\u043c\u0443 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0432\u044b\u0438\u0433\u0440\u044b\u0432\u0430\u044e\u0442<\/h2> <p>\u0426\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0441\u0432\u044f\u0437\u0430\u043d\u044b \u0441 \u0431\u043e\u043b\u0435\u0435 \u043d\u0438\u0437\u043a\u0438\u043c \u0440\u0438\u0441\u043a\u043e\u043c \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u044b\u0445 \u0437\u0430\u0431\u043e\u043b\u0435\u0432\u0430\u043d\u0438\u0439, \u0434\u0438\u0430\u0431\u0435\u0442\u0430 \u0438 \u0434\u0440\u0443\u0433\u0438\u0445 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435\u043c.<\/p> <h3 class=\"wp-block-heading\">\u041f\u043e\u043b\u044c\u0437\u0430 \u0434\u043b\u044f \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b<\/h3> <p>\u041a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0430 \u0438\u0437 \u0446\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u0437\u0435\u0440\u043d\u0430 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0445\u043e\u043b\u0435\u0441\u0442\u0435\u0440\u0438\u043d\u0430 \u0432 \u043a\u0440\u043e\u0432\u0438 \u0438 \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u0440\u0438\u0441\u043a \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u044b\u0445 \u0437\u0430\u0431\u043e\u043b\u0435\u0432\u0430\u043d\u0438\u0439.<\/p> <h3 class=\"wp-block-heading\">\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0430\u0445\u0430\u0440\u0430 \u0432 \u043a\u0440\u043e\u0432\u0438<\/h3> <p>\u0426\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0438\u043c\u0435\u044e\u0442 \u0431\u043e\u043b\u0435\u0435 \u043d\u0438\u0437\u043a\u0438\u0439 \u0433\u043b\u0438\u043a\u0435\u043c\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0438\u043d\u0434\u0435\u043a\u0441, \u0447\u0435\u043c \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435, \u0447\u0442\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u043e\u043d\u0438 \u0432\u044b\u0437\u044b\u0432\u0430\u044e\u0442 \u0431\u043e\u043b\u0435\u0435 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0435 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u0441\u0430\u0445\u0430\u0440\u0430 \u0432 \u043a\u0440\u043e\u0432\u0438.<\/p> <h3 class=\"wp-block-heading\">\u0417\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b<\/h3> <p>\u041a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0430 \u0442\u0430\u043a\u0436\u0435 \u0432\u0430\u0436\u043d\u0430 \u0434\u043b\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0440\u0430\u0431\u043e\u0442\u044b \u043a\u0438\u0448\u0435\u0447\u043d\u0438\u043a\u0430. \u0412\u044b\u0441\u043e\u043a\u043e\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438 \u0432 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0430\u0445 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u0435\u0442 \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u043c\u0443 \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u044e \u0438 \u043c\u043e\u0436\u0435\u0442 \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u0440\u0438\u0441\u043a \u043a\u043e\u043b\u043e\u0440\u0435\u043a\u0442\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u0430\u043a\u0430.<\/p> <h3 class=\"wp-block-heading\">\u041a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0432\u0435\u0441\u0430<\/h3> <p>\u041a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0430 \u0438 \u0431\u0435\u043b\u043e\u043a \u0432 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0430\u0445 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0432\u0430\u043c \u0434\u043e\u043b\u044c\u0448\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f \u0441\u044b\u0442\u044b\u043c, \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b\u044c\u043d\u043e \u0441\u043d\u0438\u0436\u0430\u044f \u043e\u0431\u0449\u0435\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18728\" style=\"width:482px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u0410 \u043a\u0430\u043a \u043d\u0430\u0441\u0447\u0435\u0442 \u043e\u0431\u043e\u0433\u0430\u0449\u0435\u043d\u043d\u044b\u0445 \u0437\u0435\u0440\u0435\u043d?<\/h2> <p>\u041e\u0431\u043e\u0433\u0430\u0449\u0435\u043d\u043d\u044b\u0435 \u0437\u0435\u0440\u043d\u0430 \u2014 \u044d\u0442\u043e \u043e\u0447\u0438\u0449\u0435\u043d\u043d\u044b\u0435 \u0437\u0435\u0440\u043d\u0430, \u043e\u0431\u043e\u0433\u0430\u0449\u0435\u043d\u043d\u044b\u0435 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430\u043c\u0438. \u0425\u043e\u0442\u044f \u043c\u043d\u043e\u0433\u0438\u0435 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u044b, \u043f\u043e\u0442\u0435\u0440\u044f\u043d\u043d\u044b\u0435 \u0432 \u043f\u0440\u043e\u0446\u0435\u0441\u0441\u0435 \u043e\u0447\u0438\u0441\u0442\u043a\u0438, \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c \u0434\u043e\u0431\u0430\u0432\u043b\u0435\u043d\u044b, \u043f\u043e\u0442\u0435\u0440\u044f\u043d\u043d\u0430\u044f \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0430 \u043d\u0435 \u0437\u0430\u043c\u0435\u043d\u044f\u0435\u0442\u0441\u044f.<\/p> <p>\u0425\u043e\u0442\u044f \u043e\u0431\u043e\u0433\u0430\u0449\u0435\u043d\u0438\u0435 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, \u044d\u0442\u043e \u043d\u0435 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0435 \u0440\u0435\u0448\u0435\u043d\u0438\u0435:<\/p> <ul class=\"wp-block-list\"><li><strong>What&#8217;s added back:<\/strong> Iron, thiamine, riboflavin, niacin, and folic acid<\/li> <li><strong>What&#8217;s still missing:<\/strong> Fiber, vitamin E, magnesium, and many antioxidants<\/li> <li><strong>The bottom line:<\/strong> Enriched grains are better than non-enriched refined grains, but whole grains are still the healthiest choice<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u041e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u043f\u043e \u043e\u0445\u0440\u0430\u043d\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f<\/h2> <p>\u0410\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0430\u044f \u043a\u0430\u0440\u0434\u0438\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0430\u0441\u0441\u043e\u0446\u0438\u0430\u0446\u0438\u044f \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442 \u0432\u044b\u0431\u0438\u0440\u0430\u0442\u044c \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0442 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 51% \u0446\u0435\u043b\u044c\u043d\u044b\u0445 \u0437\u0435\u0440\u0435\u043d, \u0430 \u0442\u0430\u043a\u0436\u0435 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0435\u0442 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u043b\u044f\u0442\u044c \u0442\u0440\u0438 \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u043e\u0439 \u0446\u0435\u043b\u044c\u043d\u044b\u0445 \u0437\u043b\u0430\u043a\u043e\u0432 \u043a\u0430\u0436\u0434\u044b\u0439 \u0434\u0435\u043d\u044c.<\/p> <p>\u0414\u0438\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u0434\u043b\u044f \u0430\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0446\u0435\u0432 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u044e\u0442, \u0447\u0442\u043e\u0431\u044b \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u043b\u0438 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u044b \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u044f\u0435\u043c\u044b\u0445 \u043d\u0430\u043c\u0438 \u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0445, \u043d\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043b\u044e\u0434\u0435\u0439 \u043d\u0435 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0442 \u044d\u0442\u043e\u0439 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438.<\/p> <h2 class=\"wp-block-heading\">\u0411\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u0435 \u0437\u043b\u0430\u043a\u0438: \u043e\u0441\u043e\u0431\u043e\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435<\/h2> <p>\u0414\u043b\u044f \u043b\u044e\u0434\u0435\u0439 \u0441 \u0446\u0435\u043b\u0438\u0430\u043a\u0438\u0435\u0439 \u0438\u043b\u0438 \u043d\u0435\u0446\u0435\u043b\u0438\u0430\u043a\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c\u044e \u043a \u0433\u043b\u044e\u0442\u0435\u043d\u0443 \u0432\u0430\u0436\u043d\u043e \u0438\u0437\u0431\u0435\u0433\u0430\u0442\u044c \u043f\u0448\u0435\u043d\u0438\u0446\u044b, \u044f\u0447\u043c\u0435\u043d\u044f \u0438 \u0440\u0436\u0438. \u0422\u0435\u043c \u043d\u0435 \u043c\u0435\u043d\u0435\u0435, \u0441\u0443\u0449\u0435\u0441\u0442\u0432\u0443\u0435\u0442 \u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432 \u0431\u0435\u0437 \u0433\u043b\u044e\u0442\u0435\u043d\u0430.<\/p> <h3 class=\"wp-block-heading\">\u041a \u043d\u0430\u0442\u0443\u0440\u0430\u043b\u044c\u043d\u043e \u0431\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u043c \u0446\u0435\u043b\u044c\u043d\u044b\u043c \u0437\u0435\u0440\u043d\u0430\u043c \u043e\u0442\u043d\u043e\u0441\u044f\u0442\u0441\u044f:<\/h3> <ul class=\"wp-block-list\"><li><strong>Rice<\/strong> (brown rice is the whole grain version)<\/li> <li><strong>Corn<\/strong> (choose whole kernel corn or products made from whole corn)<\/li> <li><strong>Quinoa<\/strong> (technically a seed, but used like a grain)<\/li> <li><strong>Oats<\/strong> (choose certified gluten-free to avoid cross-contamination)<\/li> <li><strong>Buckwheat<\/strong> (despite the name, it&#8217;s gluten-free and actually a grass)<\/li> <li><strong>Millet<\/strong><\/li> <li><strong>Teff<\/strong><\/li> <li><strong>Sorghum<\/strong><\/li> <li><strong>Amaranth<\/strong><\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0411\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u0439 \u0447\u0435\u043b\u043b\u0435\u043d\u0434\u0436<\/h3> <p>\u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u0431\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432, \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u043d\u044b\u0445 \u0434\u043b\u044f \u0434\u0435\u0442\u0435\u0439, \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e 88% \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u043d\u0435 \u043f\u0440\u0438\u043d\u043e\u0441\u044f\u0442 \u043e\u0441\u043e\u0431\u043e\u0439 \u043f\u043e\u043b\u044c\u0437\u044b \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f, \u0430 79% \u0438\u0437 \u043d\u0438\u0445 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0442 \u0431\u043e\u043b\u044c\u0448\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0441\u0430\u0445\u0430\u0440\u0430. \u0411\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u0435 \u0445\u043b\u0435\u0431\u043e\u0431\u0443\u043b\u043e\u0447\u043d\u044b\u0435 \u0438\u0437\u0434\u0435\u043b\u0438\u044f \u0442\u0430\u043a\u0436\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0442 \u043c\u043d\u043e\u0433\u043e \u0436\u0438\u0440\u0430, \u0441\u0430\u0445\u0430\u0440\u0430, \u0441\u043e\u043b\u0438 \u0438 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0445 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432.<\/p> <p>\u0411\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u0438\u0445 \u0431\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432 \u0438\u0437\u0433\u043e\u0442\u043e\u0432\u043b\u0435\u043d\u044b \u0438\u0437 \u0440\u0430\u0444\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0439 \u043c\u0443\u043a\u0438 (\u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0438\u0437 \u0431\u0435\u043b\u043e\u0439 \u0440\u0438\u0441\u043e\u0432\u043e\u0439 \u043c\u0443\u043a\u0438), \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043b\u044e\u0434\u0438, \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e\u0449\u0438\u0435\u0441\u044f \u0431\u0435\u0437\u0433\u043b\u044e\u0442\u0435\u043d\u043e\u0432\u043e\u0439 \u0434\u0438\u0435\u0442\u044b, \u0447\u0430\u0441\u0442\u043e \u0443\u043f\u0443\u0441\u043a\u0430\u044e\u0442 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0443 \u0438 \u0434\u0440\u0443\u0433\u0438\u0435 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0449\u0438\u0435\u0441\u044f \u0432 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0445 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u0430\u0445.<\/p> <h2 class=\"wp-block-heading\">\u041a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0431\u0438\u0440\u0430\u0442\u044c \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b<\/h2> <p><strong>\u0412\u043d\u0438\u043c\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u0440\u043e\u0447\u0438\u0442\u0430\u0439\u0442\u0435 \u0441\u043f\u0438\u0441\u043a\u0438 \u0438\u043d\u0433\u0440\u0435\u0434\u0438\u0435\u043d\u0442\u043e\u0432:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Look for &#8220;whole&#8221; as the first word (whole wheat, whole oats, whole corn)<\/li> <li>Watch out for misleading terms like &#8220;wheat flour&#8221; (this is refined) or &#8220;multigrain&#8221; (doesn&#8217;t guarantee whole grains)<\/li> <\/ul> <p><strong>\u0418\u0449\u0438\u0442\u0435 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043c\u0430\u0440\u043a\u0438:<\/strong> \u0421\u043e\u0432\u0435\u0442 \u043f\u043e \u0446\u0435\u043b\u044c\u043d\u043e\u043c\u0443 \u0437\u0435\u0440\u043d\u0443 \u0432\u044b\u0434\u0430\u0435\u0442 \u0448\u0442\u0430\u043c\u043f\u044b \u0441 \u0443\u043a\u0430\u0437\u0430\u043d\u0438\u0435\u043c \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u0446\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u0437\u0435\u0440\u043d\u0430<\/p> <p><strong>\u041f\u0440\u043e\u0432\u0435\u0440\u044c\u0442\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438:<\/strong> \u0426\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u043e\u0431\u044b\u0447\u043d\u043e \u0441\u043e\u0434\u0435\u0440\u0436\u0430\u0442 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 3 \u0433\u0440\u0430\u043c\u043c\u043e\u0432 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u0438 \u043d\u0430 \u043f\u043e\u0440\u0446\u0438\u044e<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg\" alt=\"\" class=\"wp-image-18729\" style=\"width:486px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u041f\u0435\u0440\u0435\u0445\u043e\u0434 \u043d\u0430 \u0434\u0440\u0443\u0433\u0443\u044e \u0440\u0430\u0431\u043e\u0442\u0443: \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0441\u043e\u0432\u0435\u0442\u044b<\/h2> <ol class=\"wp-block-list\"><li><strong>Start gradually:<\/strong> Replace one refined grain product at a time<\/li> <li><strong>Try different varieties:<\/strong> Brown rice, whole wheat pasta, steel-cut oats<\/li> <li><strong>Experiment with new grains:<\/strong> Quinoa, barley, farro, or bulgur<\/li> <li><strong>Mix and match:<\/strong> Combine white and brown rice initially for taste adjustment<\/li> <li><strong>Focus on breakfast:<\/strong> Switch to whole grain cereals, oatmeal, or whole wheat toast<\/li> <\/ol> <h2 class=\"wp-block-heading\">\u041f\u043e\u0434\u0432\u043e\u0434\u044f \u0447\u0435\u0440\u0442\u0443<\/h2> <p>The evidence is clear: whole grains offer a &#8220;complete package&#8221; of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. While refined grains may create lighter, fluffier baked goods, choosing whole grains provides significantly more nutrition and long-term health benefits.<\/p> <p>\u041f\u0435\u0440\u0435\u0445\u043e\u0434 \u043d\u0430 \u0446\u0435\u043b\u044c\u043d\u043e\u0437\u0435\u0440\u043d\u043e\u0432\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u2014 \u043e\u0434\u043d\u043e \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u043f\u0440\u043e\u0441\u0442\u044b\u0445, \u043d\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u0445 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0441\u0432\u043e\u044e \u0434\u0438\u0435\u0442\u0443 \u0438 \u043e\u0431\u0449\u0435\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u043e\u0432<\/h2> <ol class=\"wp-block-list\"><li>Harvard T.H. Chan School of Public Health &#8211; The Nutrition Source: Whole Grains. Retrieved from https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/<\/li> <li>U.S. Department of Agriculture &#8211; MyPlate.gov: Grains Group. Retrieved from https:\/\/www.myplate.gov\/eat-healthy\/grains<\/li> <li>American Heart Association: &#8220;Get to Know Grains: Why You Need Them, and What to Look For&#8221; (June 25, 2024). Retrieved from https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber<\/li> <li>Mayo Clinic: &#8220;Whole grains: Hearty options for a healthy diet&#8221; (2024). Retrieved from https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/whole-grains\/art-20047826<\/li> <li>National Center for Biotechnology Information: &#8220;Whole and Refined Grains and Health\u2014Evidence Supporting &#8216;Make Half Your Grains Whole'&#8221; PMC7231599. Retrieved from https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231599\/<\/li> <li>American Society for Nutrition: &#8220;Farm-to-table study reveals why whole grains are healthiest&#8221; (August 30, 2024). Retrieved from https:\/\/nutrition.org\/farm-to-table-study-reveals-why-whole-grains-are-healthiest\/<\/li> <li>The Whole Grains Council: &#8220;What&#8217;s a Whole Grain? A Refined Grain?&#8221; Retrieved from https:\/\/wholegrainscouncil.org\/whole-grains-101\/whats-whole-grain-refined-grain<\/li> <li>Celiac Disease Foundation: &#8220;Gluten-Free Foods.&#8221; Retrieved from https:\/\/celiac.org\/gluten-free-living\/gluten-free-foods\/<\/li> <li>WebMD: &#8220;8 Foods High in Gluten and Why You Should Avoid Them&#8221; (October 23, 2023). 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