1, coarse grains taboo population
1 human anemia and malnutrition
Coarse grains are rich in dietary fiber, phytic acid and other substances, among which, for people suffering from anemia, taking more than 500 mg of dietary fiber every day will easily reduce the absorption of protein and minerals, and then aggravate the symptoms of anemia. In addition, people who are already malnourished should not eat it regularly, otherwise it will aggravate the degree of malnutrition.
2 diabetic population
There is cellulose in coarse grains. If diabetics eat too much coarse grains at once, it is easy to make nutrients such as fat and sugar in other foods not be absorbed by the human body in time and effectively, which will lead to adverse symptoms such as hypoglycemia. Therefore, diabetics must pay attention to eating coarse grains, or eat less.
3 obese people
Some people who want to lose weight and exercise, in order to control their weight, will eat a lot of coarse grains in their diet, instead of some high-fat foods. However, the nutrients contained in food can provide energy for the human body after decomposition, but adhering to the idea that eating coarse grains will not make you fat, it will easily lead to excessive intake, fail to achieve the effect of slimming, and will also aggravate the degree of obesity.
Four people with stomach problems
Coarse grains are rich in cellulose, which is not easily digested by the human body, so for some people with stomach problems, eating too much can easily accumulate in the stomach. On the one hand, it will increase the burden of gastrointestinal digestion, on the other hand, it will also cause adverse symptoms such as acid reflux and bloating, which is not conducive to the recovery of stomach diseases.
Five people were taking medicine.
People who are taking medicine had better avoid eating coarse grains, because some drugs contain antibiotics, calcium and other ingredients, and coarse grains are rich in dietary fiber. Therefore, dietary fiber will combine with antibiotics or calcium to form deposits, which will hinder the medicinal properties of drugs in the gastrointestinal tract and greatly reduce the therapeutic effect of drugs. Therefore, people who are taking medicine should try to avoid eating coarse grains. In addition, you can ask the doctor if the medicine you take can be eaten in coarse grains.
6 people with poor digestive ability
Coarse grain food is slightly rougher than fine flour food, and the cellulose and dietary fiber contained in it are not easily absorbed by human body. Therefore, for some people with poor digestive ability, eating too much coarse grains will increase the burden of gastrointestinal digestion, resulting in insufficient absorption of nutrients in coarse grains.
2. Taboos for eating coarse grains
1 Don't eat too much coarse grains every time, because coarse grains contain a lot of fiber components, which can't be digested and decomposed in time after entering the intestine, and will accumulate in the intestine, thus inducing adverse symptoms such as dehydration. Therefore, when eating coarse grains, it is necessary to mix them reasonably, control the intake, and avoid adverse reactions caused by eating too much.
Coarse grains are rich in cellulose, which can be better absorbed by the human body when the water is sufficient, so be sure to drink plenty of water when eating coarse grains.
When eating coarse grains, we also need to pay attention to the balanced collocation of food and nutrition. Besides considering the taste, we also need to pay attention to the collocation of meat and vegetables. Because the main ingredients in coarse grains are nutrients such as dietary fiber, and the daily intake of human body should be kept at about 600 mg, in addition, protein and fat are also important ingredients needed by human body. Therefore, while eating coarse grains, we should also eat some meat and foods rich in protein.
3. the benefits of eating coarse grains
1. Increase nutrition supply
Under the same weight and energy, whole grains can provide vitamins B 1, B2, potassium, magnesium and other minerals equivalent to more than 3 times of white rice. So eating coarse grains (whole grains) can make people get more nutrition on the premise of satiety.
People with a bad stomach should never refuse to eat coarse grains because of their "rough" appearance. As long as they choose good varieties, they will not increase the burden on the digestive system, but can help absorb more nutrients.
2. Intake of healthy ingredients
Whole grains not only contain more dietary fiber and vitamins, but also contain more antioxidants. Coarse grains with red, purple and black skins are good sources of anthocyanins, while yellow whole grains contain carotenoids, and barley and oats are rich in β -glucan
These substances are beneficial to health, such as helping to prevent cancer and coronary heart disease, helping to control postprandial blood sugar and blood cholesterol, and delaying eye aging. There are few health-care ingredients in white rice and white flour.
3. Reduce the risk of intestinal cancer
Whole grains are rich in cellulose and total dietary fiber. At the same weight, it can provide more dietary fiber and resistant starch, which not only helps to clear the bowels and relieve constipation, but also promotes the proliferation of beneficial bacteria in the large intestine, improves the intestinal microecological environment and helps to reduce the risk of intestinal cancer.
4. Good blood sugar control
The whiter and softer the staple food, the more violent the blood sugar rise. Even the same amount of starch, because eating whole grains requires chewing, the digestion speed is slow, and the postprandial blood sugar is relatively low, which can reduce the demand for insulin. People with diabetes should choose miscellaneous grains, oats, barley, brown rice and other staple foods.
Enhance satiety
A bowl of miscellaneous grains and bean porridge, full and not hungry for a long time. However, white rice and bread with the same energy are fast to eat, have poor satiety, and are prone to hunger, which leads to unconsciously taking more calories into the body. If you want to lose weight for a long time, you need to control the dietary energy, at the same time, you can't lose nutrients such as vitamins and minerals, and you can't have obvious hunger. In this case, miscellaneous grains and bean porridge is the best choice.
Step 6 help prevent obesity
People who eat the most whole grains every day have less risk of getting fat with age, while those who eat refined white rice and refined white flour have a great risk of getting fat in middle age. Eating whole grains is not easy to overeat, blood sugar rises slowly after meals, and the demand for insulin is small, which is conducive to inhibiting the synthesis of fat.
7. Help improve skin quality
Taking whole grains as staple food, on the one hand, you can get dietary fiber, which can make intestinal excretion smooth, on the other hand, you can balance hormone levels, and at the same time, you can also provide rich B vitamins, thus reducing the situation of excessive oil, acne, cracking and seborrheic dermatitis on facial skin, and gradually making the skin smooth and delicate.
8. Effectively prevent drowsiness after meals
Many people have this experience. After lunch, they feel particularly lazy, their brains become dull and even sleepy.
You may wonder why you think food is not greasy and easy to digest, so you still feel tired after eating it. This is because a large number of white and soft staple foods will lead to the rapid absorption of blood sugar into the blood, and the insulin level will rise rapidly, and the high insulin level may also be one of the reasons for human drowsiness after meals.
9. Ensure physical strength and thinking ability
B vitamins, especially vitamin B 1, are very important for the efficient work and abundant physical fitness of the nervous system. The most practical sources of vitamin B 1 are whole grains, beans and potatoes. People who often eat miscellaneous grains are full of energy and are not easy to get tired.
10. Help balance hormone levels
Overweight women are more likely to suffer from breast hyperplasia and uterine fibroids, and the risk of breast cancer is also greater. Women who eat more whole grains on weekdays have lower body fat content under the same conditions, which is conducive to preventing the above diseases. At the same time, eating whole grains to get more dietary fiber is also conducive to reducing the utilization rate of cholesterol in the diet and avoiding excessive levels of steroid hormones such as estrogen.