1. Brown rice is also one of the coarse grains that modern people should often eat. The nutritional value of brown rice gay friends rice also contains more vitamin B 1 than rice. Vitamin B is a substance that modern people are easy to lack. Brown rice also retains the dietary fiber that rice does not have, promotes digestion and absorption of the stomach, and has many benefits for nerve health, which can help people prevent beriberi. Quinoa can enhance physical fitness. Now most people are in a sub-health state, so they need to eat quinoa regularly to keep healthy. Quinoa can be cooked with rice and porridge, reduced in fat with meat, and made into paste to be eaten as the staple food in meal replacement powder.

People who don't have enough time can also eat whole grain powder for fitness, which contains all kinds of coarse grains, which is more convenient than eating one coarse grain every day. When people eat whole wheat flour, they will remember to eat it once a day as a supplementary food when they are hungry, so that they can stay healthy without worrying about getting fat. Pay attention to every time you eat, just dig 2 spoonfuls of coarse grain powder. Don't put sugar, just soak it into a paste and you can drink it. Just remember not to add sugar to avoid getting fat if you eat too much sugar.

3. Start eating coarse grains, and don't overdo it at a time. You should follow the principle of gradual progress and leave it to the intestinal adaptation period. After adaptation, you can eat coarse grains according to this amount: each person consumes about 50 grams of coarse grains every day, and eating coarse grains three times a day is enough. As we all know, diabetic patients are suitable to eat coarse grains, because coarse grains have a very important health feature, that is, sugar rises slowly. If you cook porridge with coarse grains, the food will not be cooked well. This will gelatinize the starch in the middle of coarse grains. If diabetics eat coarse grains in this way, it will not only be detrimental to the stability of blood sugar, but also lead to an increase in blood sugar. Therefore, to control blood sugar, try not to eat porridge containing coarse grains. The healthiest way to eat is to use steam. After eating coarse grains and miscellaneous beans, the postprandial blood sugar changes are generally less than those of wheat and ordinary rice, which is beneficial to the blood sugar control of diabetic patients. At present, some foreign diabetic dietary guidance institutions suggest that diabetic patients try to eat coarse grains and miscellaneous beans, which can be used as staple food or part of staple food.