sweet potato
However, coarse grains lack high-quality nutrients such as protein and fat. If you eat coarse grains every day, it will lead to malnutrition and decreased immunity. Long-term consumption of coarse grains will also affect the absorption of nutrients such as calcium and iron, so that the human body lacks many basic nutrients, causing damage to the heart and bones, thus reducing the human body's ability to resist diseases. Therefore, coarse grains can only replace some staple foods, and should be eaten with flour and rice in a ratio of 3:7, that is, 70% of flour and rice and 30% of coarse grains, and the varieties should be diversified. Don't keep eating some coarse grains because they are delicious, which will lead to unbalanced nutrition.
Eat more coarse grains for health, and don't fall into these misunderstandings.
1. Use processed coarse grains instead of coarse grains.
The taste of coarse grains is definitely not as good as that of flour and rice, so some people choose coarse grain processed products, such as coarse grain steamed bread and coarse grain bread. However, after many times of deep processing, these products have little nutrients left in coarse grains, and oil, sugar and other ingredients have been added to make high-energy foods. Whole grain flour seems to have not been deeply processed, but the finer the starch food, the more thorough the heating gelatinization, the faster the digestion and absorption, and the faster the blood sugar rises after eating, which is not conducive to controlling blood sugar in diabetics. For people who want to lose weight, eating coarse grain powder may get fatter and fatter. But for people with poor gastrointestinal function, coarse grain powder can be eaten in moderation.
mung bean
2. Eat coarse grains without restraint
People who eat flour and rice for a long time suddenly consume a lot of coarse grains, which may cause indigestion, flatulence and even diarrhea. Others think that coarse grains will never get fat, so they eat them with an open stomach. But not all coarse grains are low in calories. For example, oats, a recognized diet food, have nearly three times the calories of white rice, and brown rice has almost the same calories as rice. If you don't control the amount when eating, it will also cause obesity. In addition, as mentioned above, eating too much coarse grains not only affects digestion, but also hinders the absorption of nutrients, leading to malnutrition.
roughage
3. Eat coarse grains without drinking water
Coarse grains contain a lot of dietary fiber, which is very absorbent. If you don't pay attention to supplementing water after eating coarse grains, it will not only cause constipation, but also cause or aggravate constipation.
4. Some special people should not eat coarse grains often.
People with poor gastrointestinal function should not eat coarse grains. Dietary fiber in coarse grains is a double-edged sword, which can control sugar and reduce fat, but it is not easy to digest. People with poor gastrointestinal function will have a heavier gastrointestinal burden, especially those with insufficient gastric motility and gastric ulcer, which may easily cause flatulence and stomach pain.
Anemia and calcium deficiency. Because dietary fiber in coarse grains will affect the absorption of nutrients such as protein, fat, calcium and iron. Teenagers should not eat more coarse grains. Teenagers in the growing period have a great demand for nutrients. Eating too much coarse grains will affect the absorption and utilization of nutrients, which is not conducive to the growth and development of teenagers. The old people's digestive function declines, their metabolism is slow, and they eat too much coarse grains. Digestion is a big problem.
As we all know, coarse grains are good for health, but you must eat correctly to stay healthy!