Coarse grains mainly include cereals (corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, wheat, etc. ), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc. ) and tuber (sweet potato, yam, potato, etc. ). The nutrients contained in various coarse grains have their own strengths, and oats are rich in protein; Millet is rich in tryptophan, carotene, iron and B vitamins. Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids and iron. Compared with coarse grains, polished white rice and polished white flour lost some nutrients during grain processing, especially vitamin B 1 and inorganic salts. Coarse grains are simple to process and retain many nutrients that are not found in flour and rice. In terms of nutrients, the content of protein in coarse grains is relatively low, while the content of starch, cellulose, inorganic salts and B vitamins is rich.
Coarse grains are also rich in dietary fiber. Because dietary fiber has water absorption and water retention, it can prevent constipation and reduce the residence time of some toxins in the body. Coarse grains can also prevent cardiovascular diseases. In addition, coarse grains are also beneficial to prevent hyperglycemia. If the glycemic index of glucose is set as 100, then the flour-rich steamed bread is 88. 1, the polished rice is 83.2, and the millet is 7 1.
Keep your teeth healthy
Because old friends often eat coarse grains, it can not only help to repair their chewing muscles and gums, but also effectively clean the dirt in their teeth and clean their mouths, thus contributing to their dental health.
Protect the cardiovascular system
Older friends usually insist on eating some coarse grains, which can lower cholesterol and prevent atherosclerosis. Because there are many plant fibers in coarse grains, they can combine with bile acids in our intestines, so eating more coarse grains can help the elderly protect the cardiovascular system.
Prevent the formation of gallstones
If cholesterol is not excreted for a long time, it is easy to form stones in the gallbladder. Plant fiber is to maintain the normal proportion of cholesterol, thus preventing the harm of gallstones.
Promote detoxification
We all know that coarse grains can promote our digestion and peristalsis, and ultimately prevent constipation, thus promoting defecation toxicity.
Coarse grains are good, but be careful not to hurt the elderly too much. Many elderly friends have heard that coarse grains are good, but they don't know that excessive coarse grains are also very harmful. Excessive intake of coarse grains will affect the digestion and absorption of the elderly. The digestion and absorption function of old friends is lower than that of young people. Eating too much coarse grains has a greater impact. Excessive intake of coarse grains in the elderly will also affect the absorption of certain minerals, such as potassium and calcium. In addition, excessive intake of coarse grains can also lead to constipation, so you must eat coarse grains in moderation.
How do the elderly eat coarse grains correctly? Because the elderly are prone to constipation, abnormal glucose and lipid metabolism, and the risk of cardiovascular disease will increase, eating coarse grains in moderation is beneficial to the elderly. It is suggested that the elderly can eat 100g(2 Liang) coarse grains or whole grains every day.