"Eat more coarse grains for good health" is a well-known health concept. However, the scientific method of eating is also very important. Once it is eaten incorrectly, it will damage the body's health. So in the end who should eat coarse grains and coarse grains? What are the areas of food that need attention? What are the taboos? Come and see Xiaobian!
Coarse grain is rich in insoluble cellulose, which helps to ensure the normal operation of the digestive system. It works in conjunction with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce hypertension, diabetes, obesity, and cardiovascular and cerebrovascular The risk of disease.
Medical research also shows that cellulose helps to fight many diseases such as gastric cancer, colon cancer, breast cancer, and ulcerative colitis. However, for coarse grains, we must eat more, but we should not eat too much, because eating too much coarse grains has its disadvantages.
For most people, the daily intake of coarse grains accounts for 1/2 to 2/3 of the staple food. According to the Dietary Guidelines for Chinese Residents formulated by the China Nutrition Society, the higher the energy intake, the higher the demand for dietary fiber will be, in order to promote the excretion of intestinal metabolites. Low-energy intake groups such as office workers and the elderly should eat about 25 grams of dietary fiber per day. People with a large amount of activity and a large amount of fat intake can weigh about 35 grams.
Who is not suitable for eating coarse grains
1, the lack of calcium, iron and other elements of the crowd
Because coarse grains contain phytic acid and dietary fiber, they combine to form precipitates that impede the body's absorption of minerals.
2, people suffering from digestive diseases
If you have cirrhosis or esophageal varices or gastric ulcers, eating a lot of coarse grains can cause venous bleeding and ulcer bleeding.
3, people with low immunity
If the long-term daily intake of cellulose exceeds 50 grams, it will make people's protein supplement obstructed, reduced fat utilization, resulting in bone, heart, blood and other organs damage, reduce the body's immune capacity.
4. People with heavy physical activity
Coarse grain has low nutritional value and low energy supply, and it provides insufficient nutrition for those who are engaged in heavy physical labor.
5. Growth and development teenagers
Due to the special requirements of nutrients and energy for growth and development and physiological requirements for hormone levels, coarse grains not only hinder the absorption of cholesterol and its conversion into hormones, but also hinder the absorption and utilization of nutrients.
6, elderly and children
Because the digestive function of the elderly is diminished, and the child's digestive function is not yet perfect, digesting a large amount of dietary fiber is a great burden on the gastrointestinal tract. Moreover, the absorption and utilization of nutrients is relatively low, which is not conducive to the growth and development of children.
7. People with poor gastrointestinal function
In people with weak gastrointestinal function, eating too much dietary fiber is a great burden on the gastrointestinal tract.
Eating coarse grains note:
Most meals eat coarse grains
Some people have heard that eating coarse grains is good, they rarely eat rice and flour. However, although the coarse grains are good, they must be given in order to avoid increasing the burden on the stomach and intestines. In addition, we must also pay attention to the thickness. Experts suggest that you can mix in coarse grains as a staple food, such as steamed rice, add a little millet, brown rice, mung beans or red beans, boiled white rice porridge plus a handful of oats, add a handful of purple rice while grinding soymilk, so that it tastes better. It is better to eat coarse grains in the morning, evening, and mid-night. For example, you can drink whole grains soymilk or coarse grain porridge in the morning, eat the “coarse and fine†staple food at noon, and eat well-cooked whole grain porridge in the evening.
Many people think that eating coarse grains is for healthier purposes. Therefore, they often use only vegetables. They think that the intake of fat is less, and they will be better. It is not true that the best partner for coarse grains is meat and eggs.
Don't eat rough food such as cob in the morning
Since the gastrointestinal tract is not yet fully awakened, eating coarse grains in the morning will affect digestion and absorption, but it can drink high-moisturizing and coarse-lubricant coarse grains drinks. At noon, people's digestive function is the most vigorous, you can eat more coarse grains, such as beans, sweet potatoes, corn and so on.
Eat too much variety
The most commonly eaten coarse grains are millet, corn and sweet potatoes, but long-term consumption of these only affects the nutritional balance. Experts suggest that when preparing coarse food products, a variety of ingredients should be mixed and cooked as much as possible. For example, if corn, millet, and soybeans are eaten individually, it would be better to mix them in a ratio of 1:1:2, so that they can complement each other and have higher nutritional value.
Due to the rough texture of coarse grains, it is difficult to swallow, so many people will add a lot of sugar, oil and starch to improve the taste of coarse food products. In particular, coarse foodstuffs made in restaurants and supermarkets are often fried, or made with food soda and baking powder to create a porous effect, with fine white flour and starch to enhance the delicate sensibility, and sugar to improve the taste. Such a processing method will make coarse grains. The nutritional value is greatly reduced.
Regardless of people, physical eating
The gastrointestinal function of the elderly and children is weak. Do not eat too much coarse grains at a time. It is best to use coarse grains to “do fineâ€. The porridge is the most convenient form. You can cook porridge with millet and rice, and millet noodle pancakes and millet noodles are also good choices.
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