Whole grains are best eaten at dinner.
1, consumption of whole grains
Because coarse grains are rich in dietary fiber, and the gastrointestinal function of the elderly and children is weak, eating too much coarse grains can easily lead to abdominal distension and stomach acid. Therefore, normal people should eat a certain amount of coarse grains every day, but not more than 3 A Liang days. Old people and children should also be halved.
In addition, coarse grains contain more cellulose and phytic acid, and the daily intake of cellulose exceeds 50g. Long-term consumption will hinder people from supplementing protein, reduce the utilization rate of fat, and damage the functions of organs such as bones, heart and blood, reduce human immunity, and even affect fertility.
If everyone just eats coarse grains blindly, it is easy to cause uneven nutrient absorption and lead to nutritional deficiency. Therefore, coarse grains can be eaten every day, but the amount of food must be controlled. In addition, the phytic acid content in buckwheat, oats and corn is high, which will hinder the absorption of calcium, iron and zinc and affect the metabolic balance of minerals in the intestine. Therefore, it is necessary to increase the intake of these minerals when eating coarse grains.
It's time to eat whole grains
Eating coarse grains is not only a matter of quantity, but also a matter of eating time. Expert tip: coarse grains are best eaten at dinner. Because the human body can make better use of dietary fiber in coarse grains to eliminate the garbage in the body and reduce blood fat.
Experts tell us that dietary fiber in coarse grains can cause peristalsis of intestinal wall, so that feces can be excreted faster, so eating dietary fiber at night can better help us defecate the next morning and reduce the toxicity of toxins to intestinal wall. In addition, eating coarse grains is easy to produce satiety, so eating at night can reduce food intake, thus avoiding the harm of overeating at night.
Drink plenty of water when eating whole grains.
When we eat coarse grains, we should not only pay attention to how much and when to eat, but also pay attention to collocation. In addition to paying attention to the principle of matching thickness, we should also pay attention to drinking plenty of water when eating coarse grains. Expert tip: because dietary fiber in coarse grains needs to be backed by sufficient water, it can ensure the normal work of the intestine. Then when eating coarse grains, you should eat boiled water or cook porridge to match, which will help you excrete more.
4, the thickness collocation is the most reasonable
At present, FAO has issued a fiber food guide, which gives the recommended standard that healthy people should contain 30-50 grams of fiber in their daily diet. It is found that 6 points for coarse grains and 4 points for flour and rice are the most suitable diets. So it is most reasonable to eat coarse grains with flour and rice.
Expert tip: You should pay attention to the method of eating whole grains. From the nutritional point of view, if corn, millet and soybean are eaten alone, it is better to eat them in a mixed ratio of 1: 1: 2, which will make protein play a complementary role. Laba porridge, eight-treasure porridge, assorted vegetables and so on, which we often eat in our daily life, are all good mixed foods of coarse grains.
When is the best time to eat whole grains?
It is best to eat at 7-9 in the morning. You can cook porridge or squeeze soybean milk. My friend bought me black millet and wild black oatmeal in a Taobao shop that fell in love with black rare black ingredients. I'm going to cook it tomorrow morning to see how it tastes.
When is the best time to eat whole grains?
As you said, it is better to use Chinese medicine to analyze the problem. According to the theory of traditional Chinese medicine, the stomach governs reception and the spleen governs transport and transformation, and the stomach meridian is seasonal at 7-9 am. In other words, eat breakfast on time. At that time, food needed to be absorbed by gastrointestinal tract and transported by spleen. Transfer to the whole body.
When is the best time to eat whole grains?
Whole grains contain many things.
Time is also more general. ...
Eat according to the situation, as long as it is reasonable.
When can the whole grains be eaten well?
It's early at noon, and time is tight, so we can't eat the miscellaneous grains for dinner.
What are the benefits of eating whole grains?
Whole grains-an eternal tonic!
China's theory of traditional Chinese medicine is profound, and he thinks that medicine is divided into three parts. In other words, eating too much of any tonic will harm your health.
Here, I want to introduce some advanced green health care concepts to you.
In recent years, there has been a slogan abroad called "turning pharmacies into kitchens", emphasizing the importance of dietotherapy. The concept of diet health preservation in TCM is worth carrying forward. Huangdi Neijing? The theory of dirty qi law says: "Poison attacks evil, grains supplement, five fruits help, five livestock benefit and five vegetables fill." What do you mean? It means that it is biased to treat diseases and attack evil with drugs. Whole grains are indispensable to ensure human nutrition, and fruits, meat and vegetables are all necessary supplements. Modern people's living standards are improved, drinking is refined, and the proportion of fish, fruits and vegetables in the diet structure is increased, which leads to eating disorders and diseases. Many "God of Wealth Diseases" are caused by people eating too much. Why people don't like coarse grains? The main reason is that the taste at the entrance is not good. So feelings are not always right. Although dietary fiber in coarse grains can not be digested and utilized by human body, it can ventilate and moisten intestines, clean up waste and promote food residues to be excreted as soon as possible. Therefore, rebuilding a reasonable diet is of great significance to a healthy life.
There was no distinction between coarse grains and coarse grains in ancient times. Since 1950s, China has artificially divided grain into staple food and coarse grains, or flour and rice and coarse grains from the perspective of rations system management. Rice and wheat are called flour and rice, while others become coarse grains or miscellaneous grains. Traditionally, people refer to the rice and flour that urban residents eat daily as flour and rice, and corn (flour), millet, sorghum, buckwheat and potatoes as coarse grains. Coarse grains are especially rich in trace elements and vitamins, and coarse grains such as corn and potatoes contain more dietary fiber. Nutritionists believe that eating coarse grains at least three times a week is good for human health. However, it should be noted that eating coarse grains is not "the more the better". Some people are afraid of over-refined food, pursue coarse grains too much, and even eat only coarse grains and refuse to eat flour and rice. These practices are not desirable. In particular, the elderly with decreased digestive function, children with gastrointestinal dysfunction and young adults with gastrointestinal diseases should not eat too much coarse grains and coarse grains. "Five grains are the nourishment", coarse grains and flour and rice are rich in nutrition, so eating them together is beneficial to health.
So what are the benefits of eating whole grains often? We eat white flour, rice, delicacies, seafood, big meat, big fish and big meat every day. It's time to clean up our intestines and stomach! Eating coarse grains can make your stomach healthier and your appetite stronger. The nutritional value of whole grains is different. Let me give you a general introduction first. For example, millet is rich in tryptophan and carotene, which benefits the stomach and nourishes; Rice bran skin is the cheapest anti-cancer food; Oats are rich in protein, which is the best food to reduce blood fat. Sorghum is rich in fatty acids and iron; Potatoes contain carotene and vitamin C, and black rice is a good tonic for the four seasons. Grain bud is a good food to stimulate appetite and help digestion; Wheat is the best health care and anticancer food; Barley is a healthy food for regulating gastrointestinal function; Wheat germ is the essence of nutrition; Buckwheat is a healthy food for strengthening the heart and lowering blood pressure; Sorghum is a healthy food for strengthening the spleen and stopping diarrhea; Corn is a famous anti-cancer and anti-aging food; Peanut is a long-lived fruit; Black sesame is a healthy food for enriching blood and improving eyesight; Sesame is an anti-aging food; Black beans are the best food for nourishing kidney yin; Red beans are good food for swelling and blood. Mung bean is the best summer food, which tastes sweet and cold, and has the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst. Broad bean is a healthy food for lowering cholesterol; Cowpea can treat spleen and stomach weakness; Peas have antibacterial, anti-inflammatory and metabolic effects; Sweet potato is the best food to inhibit cancer cells; Potatoes are the best special food for treating indigestion; Taro is the best health food with bad stomach. Yam is recognized as a good tonic; Pumpkin is the best food to prevent colon cancer; Coix seed is a tonic for anti-cancer and health care; Lotus seed is the best food to eliminate palpitation and treat insomnia. Chestnut is a tonic for prolonging life and resisting aging. Jujube is a health food for resisting cancer and strengthening the body. Eleocharis tuberosa is an anti-cancer food that can clear away heat and toxic materials. Having said that, I'll choose a few representative ones to introduce them to you in detail.
Let's start with the millet that everyone often eats. Compared with rice, millet contains more protein, fat and vitamins, and is rich in nicotinic acid and carotene, which is suitable for pregnant women and children. Therefore, pregnant women in northern China drink millet porridge every meal every day. Traditional Chinese medicine believes that millet is sweet and salty, and has the functions of tonifying deficiency, invigorating spleen and kidney, clearing away deficiency and heat, promoting diuresis, benefiting spleen and stomach, and treating spleen and stomach weakness and anorexia ...
When is the best time to eat whole grain porridge?
In diet, we should eat less and eat healthily. Eat whole grains for breakfast, some meat dishes and vegetarian dishes of various colors for lunch, try not to eat dinner, and eat at most one fruit.
Why is eating whole grains good for your health? Can I answer at will?
1, with balanced nutrition; Moreover, the whole grains have not been deeply processed, and their nutrients and trace elements have not been destroyed.
2, whole grains are generally cooked together with one or two, and can also be mixed at will.