1, coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.

2, eating coarse grains has many benefits, and people who pay attention to health are familiar with it. Brown rice, corn, black beans and sweet potatoes have become synonymous with "healthy diet", but people who eat coarse grains and a bunch of "vegetables" make a mistake.

3, coarse grains are rich in cellulose, eating "with a dish color" is a typical manifestation of malnutrition caused by eating too much cellulose.

4. Note that the prerequisite for these problems is "long-term overdose". Modern people have polished rice and white flour, big fish and big meat, so it is necessary to eat coarse grains properly every day, as long as you pay attention to the matching of thickness. Coarse grains should also be eaten with nutritious foods, such as fish, milk and eggs.

In addition, people with weak gastrointestinal function can carefully make coarse grains, such as cooking porridge before eating. For the general population, the ratio of flour and rice to coarse grains is 6: 4, which is the best state. But for the people in the table below, the consumption of coarse grains can be reduced according to their own situation.