Coarse grains contain a lot of dietary fiber, trace elements and vitamins, as well as amino acids needed by human body, especially vitamins and minerals, which are three times as high as those of flour and rice.
Moreover, different coarse grains contain different special elements and play different roles. For example, millet contains more carotene, sweet potato contains less fat, and beans contain high-quality protein.
So now more and more people realize that eating coarse grains is beneficial and will supplement the intake of coarse grains appropriately. But if coarse grains are the staple food, will it be healthy to eat them every day?
Although coarse grains are good for health, the more you eat, the better! What is coarse grains? Coarse grains refer to foods that have not been finely processed, such as corn, black rice, black beans, sweet potatoes and potatoes. Because of the low degree of processing, it will delay the digestion rate after eating and bring a burden to the stomach. Excessive consumption can easily lead to indigestion such as abdominal distension and constipation.
In addition, coarse grains contain high cellulose, which will interfere with the absorption of some drugs. Eating too much will also affect the body's absorption of trace elements such as protein and inorganic salts, and long-term excessive consumption will even affect reproductive capacity.
Because coarse grains are not easy to digest, eating too much will lead to food accumulation, causing esophageal reflux and gastric acid reflux, which may damage the esophageal mucosa.
Coarse grains are low-carbon water foods. If coarse grains are eaten as staple food for a long time, it will cause nutritional deficiency in the body and may lead to dystrophic edema.
How to eat coarse grains is healthy? 1, to the right amount.
No matter how good the food is, moderate amount is beneficial and excessive amount is harmful. You can't eat coarse grains at first. Let the stomach get used to it, and then you can eat it according to the amount. Generally speaking, it is beneficial for adults to consume about 50 grams of coarse grains every day, which means that one meal of coarse grains can be arranged in three meals.
Step 2 drink plenty of water
Coarse grains contain a lot of dietary fiber, which needs enough water to help dissolve, which is beneficial to the digestion and absorption of the body and reduces constipation. So if you have the habit of eating coarse grains, you should increase the amount of drinking water and drink about 3 liters of boiled water every day.
3, coarse grains should be steamed and not cooked.
It is very suitable for diabetics to eat coarse grains, which is beneficial to control blood sugar and avoid blood sugar fluctuation. However, if coarse grains are cooked and eaten, the starch in coarse grains will be gelatinized, which is not only not conducive to controlling blood sugar, but also leads to an increase in blood sugar value. So for diabetics, it is best to steam raw sugar instead of cooking porridge.
Eating coarse grains scientifically and reasonably can ensure health, so coarse grains are good, but we must also remember that we must not overdo it. If you eat it as a staple food for a long time, you must learn to eat it scientifically. This is the correct way to keep in good health.