Now more and more people know the benefits of coarse grains, but how much should we eat a day? How to eat three meals a day to maximize the health effect? The recommended intake of coarse grains by China Nutrition Society is 50g- 100g per day. Too little or too much is not good. Coarse grains include grains and beans other than polished rice and white flour. Reasonable consumption can not only prevent constipation, arteriosclerosis, hypertension, hyperlipidemia, diabetes and other diseases, but also have a certain anti-aging effect. But it contains more dietary fiber, which will affect the human body's absorption of protein, inorganic salts and some trace elements, and even reduce human immunity. So three meals a day, coarse grain flour and rice is the most reasonable.

Drink coarse grains for breakfast. In the morning, the stomach is not completely awake, so it is not appropriate to eat too rough food, such as corn steamed bread. Drinking coarse grains is an ideal choice. You can add some oats, brown rice, barley and so on when cooking porridge. When grinding soybean milk, you can also add several kinds of beans, such as red beans, mung beans and black beans. Coarse grain soybean milk or coarse grain porridge retains a certain amount of dietary fiber, which can promote the proliferation of beneficial bacteria in the intestine and accelerate intestinal peristalsis.

Coarse grains are served at noon. At noon, the human body has better digestive function and can eat more coarse grains. Some indigestible coarse grains, such as kidney beans, broad beans and other whole beans, as well as sweet potatoes and corn, are better to eat at this time. It can not only ensure the supply of carbohydrates, but also provide more vitamins and trace elements necessary for the human body to meet the energy needed for the whole afternoon. Coarse grains can also be used in vegetables, and the best combination is eggs and meat. Making corn sparerib soup and stewed chicken with soy sauce are all good choices.

Fine coarse grains for dinner. Coarse grains should be carefully digested, and it is best to choose a dinner that does not flatulence and promotes sleep. It is suggested that you can drink late millet porridge for dinner, or eat rice and millet to cook two meals. Because millet is beneficial to wet spleen, soothe the nerves and help sleep.

Also, it should be reminded that although coarse grains are good, people with stomach diseases or peptic ulcers should not eat more. The digestive function of the elderly is declining, so eat less. Coarse grains are best cooked carefully, cooked as much as possible and fried less. Preschool children's gastrointestinal tract is immature, and their digestion and absorption function are poor, so they should not eat more.

Oat roll chicken blood soup

When seasonal climate changes, women are prone to irregular menstruation. Stewed chicken blood with oatmeal has a certain auxiliary therapeutic effect on this. Its materials and practices are very simple, and it is also a family health soup in late autumn and early winter. Oat is a kind of cereal and wheat food with a long history in China. Modern nutritional analysis shows that its various nutrients have a good comprehensive effect, which can not only inhibit the formation of senile plaques, but also delay the aging of human cells and reduce cholesterol and triglycerides. Traditional Chinese medicine believes that chicken is warm and bloody, and has the functions of expelling wind, dredging menstruation, promoting blood circulation and removing dust.

Ingredients: oat, fresh chicken blood 60g, ginger 2 slices.

Cooking: First, steam the chicken blood, cut it into small pieces, stir-fry it in a wok instead of a small fire for a while, add 700 ml of water (about 2 bowls and a half), stir the oats until they are just cooked, and add salt and sesame oil. Can be used by 1~2 people.