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3. Whole grains
五谷杂粮
Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet.
五谷杂粮脂肪低且富含纤维。它们能保持结肠和心脏健康，并能够使发炎的组织恢复正常。这些发炎的组织可能会导致脚肿类似的健康问题。
Some of the world's most nutritious whole grains include:
世界上最有营养的谷物包括：
Barley
大麦
Brown rice
糙米
Buckwheat
荞麦
Corn
玉米
Millet
小米
Oats
燕麦
Quinoa
藜麦
Rye
黑麦
Spelt
斯佩尔特小麦
Whole wheat
全麦
