Three A Liang days. The amount of coarse grains is very important, even if you keep healthy, you can't eat too much at one time, otherwise it will only increase the burden on your stomach. Experts pointed out that eating coarse grains should not exceed 3 A Liang days, and the elderly and children should be halved.

It's best to arrange it at dinner. Normal people should eat once every two days, and people with "three highs" can eat twice a day.

Drink more water. In order to fully absorb the nutrients in coarse grains, it is necessary to have sufficient water as the backing, so as to ensure the normal work of the intestines. Therefore, when eating reserves, you may wish to prepare some boiled water or gruel, which can better help you excrete as you eat.

Coarse grains should not be cooked in detail. No matter what kind of coarse grains, steaming, boiling and other cooking methods with less oil and salt are better. For example, millet, oats and barley are all suitable for porridge.

Thickness matching. Coarse grains can not be eaten alone for a long time, but should be eaten according to the ratio of 1 1 65438, so that the nutritional value is higher. The combination of fine and thick food can also make protein play a complementary role.

Nutritional value of various coarse grains

Corn. Corn, also known as corn, maize and maize, has high nutritional value and medical care value, and contains fat, lecithin, grain alcohol, vitamin E, carotene, vitamin B 1, vitamin B2 and other nutritional and health care substances. More than 50% of its fat is linoleic acid. It is a health care product in coarse grains and is known as "golden grain".

Xiaomi. Millet contains a lot of carbohydrates, which are sweet, salty and slightly cold. It has the effects of nourishing kidney, invigorating qi, strengthening spleen and stomach, clearing away deficiency and heat, and sleeping, and has a great effect on relieving mental tension, tension and fatigue.

Oats. Oat is naked oats, commonly known as Youmai and Yumai, which is a low-sugar, high-protein, high-fat and high-energy food. All kinds of nutrition are of high quality. The content of protein in high-quality oats is 15.6%, which is rich in 8 amino acids, fat, iron and zinc. Oats are rich in linoleic acid, accounting for 35%~52% of all unsaturated fatty acids. They are rich in calcium and vitamins, and the content of B vitamins ranks first among all kinds of cereals, especially vitamin b 1.

Brown rice. Can prevent arteriosclerosis and diabetes, prevent constipation, and has detoxification effect. It can strengthen the liver, eliminate fatigue and anxiety, improve memory and reproductive ability, prevent infertility, premature delivery and miscarriage, and also prevent osteomalacia and waist and knee pain in the elderly.

Buckwheat. Buckwheat, also known as triangular wheat, rye and flowering buckwheat, is rich in trace elements such as lysine, iron, manganese and zinc in protein, and its dietary fiber is 10 times that of ordinary polished rice. Buckwheat contains more than 70% carbohydrate, protein10.8% ~1.5%, fat 2.5%~3%, vitamin 1.3%, calcium, phosphorus, iron, potassium and other minerals1.