It is suggested that everyone should eat coarse grains at least once a day (100g), and people with hyperglycemia, hyperlipidemia and hypertension should eat more than two meals. Let coarse grains naturally integrate into life, such as drinking whole grain soybean milk in the morning, eating a short period of sticky corn at noon and drinking brown rice, mung bean and sorghum rice mixed with eight-treasure porridge at night, which is more delicious than eating white rice. We can mix coarse grains in various staple foods, such as boiled rice with millet, pancakes with mung bean flour and whole wheat flour, boiled rice porridge with a handful of oats, and soybean milk with a handful of purple rice. Naturally, the amount of coarse grains can be increased, the diet quality is higher, and the three meals are more delicious. Yang Lixin: We should adhere to the principle of "six roughages and four concentrates" when eating coarse grains. According to the latest fiber food guide issued by FAO, it is best for healthy people to mix 30-50g cellulose (fiber content in coarse grains) in their daily diet. The proportion in diet is the most important-the ratio of coarse grains to flour and rice in daily food intake is 6 :4, which is the most scientific. In addition, it is best to eat all kinds of coarse grains together, not just one kind, which can complement each other. Studies have shown that eating soybean, millet and corn at the ratio of 2: 1: 1 is more conducive to the absorption of nutrients. This is also the reason why Babao porridge is more delicious and healthier. Luo Dalun: In TCM regimen, we think that different coarse grains are suitable for different eating methods, so we can try it. 1. Brown rice porridge. Steamed brown rice can stimulate the secretion of gastric juice and contribute to the digestion and absorption of nutrients. However, diabetic patients had better not drink this steamed brown rice, which may lead to a sudden increase in blood sugar. 2. Sorghum noodles are used as snacks. Sorghum rice is rough when cooking porridge. If it is ground into flour to make snacks, it will be much more refined and nutritious. For example, adding a little sorghum powder when making tremella or corn soup can add some richness to the soup. 3. glutinous rice soup. Coix seed is not easy to digest. Can be stewed with chicken legs, tomatoes and coix seed. It is not only easy to digest, but also has a very good nourishing effect. 4. Glutinous rice is used to make mash. Glutinous rice can help digestion, soothe the nerves and relieve the symptoms of fatigue and dizziness, and the effect is more prominent after being made into mash. The editor concluded that coarse grains do have great health value. Experts suggest that we eat coarse grains once a day, and the ratio of coarse grains to flour and rice in three meals is the most scientific. There are many ways to eat coarse grains, which are not only as monotonous as porridge, but also delicious and healthy, such as snacks, soybean milk, soup and mash.