1, How to eat coarse grains is the healthiest?
Coarse grains are rich in dietary fiber, which can promote gastrointestinal peristalsis, but it is not suitable for digestion. If you eat coarse grains alone, the best eating time is noon, because the small intestine meridians work from/kloc-0 to 3 pm, the stomach digests well and the gastrointestinal absorption rate is fast, which can supplement the energy needed for one day and avoid eating more food at night.
If coarse grains are mixed with flour and rice to make porridge and pancakes, they can be eaten as breakfast or dinner, which can effectively promote defecation and detoxification. Among them, it is best to eat coarse grains mixed with other flour and rice for 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.
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.
If you eat coarse grains every day, it is recommended to eat 30-60 grams every day, and eat them with other flour and rice. Generally, the daily intake should not exceed 50g, and it is good to eat coarse grains three times every kloc-0/week.
2. The disadvantages of eating too much coarse grains
If you eat coarse grains excessively for a long time, a high-fiber diet will affect people's intake of protein, inorganic salts and some trace elements, damage the normal functions of bones, heart and blood, reduce people's immunity and make people weak. Eating coarse grains is definitely enough.
1, gastrointestinal discomfort
Eating too much coarse grains will cause food to stay in the stomach for too long, causing discomfort such as bloating and indigestion. Especially the elderly, children and other patients with weak gastrointestinal function and gastrointestinal diseases may also have acute reaction symptoms such as intestinal obstruction and dehydration.
2. Malnutrition
Although cellulose in coarse grains can hinder the absorption of harmful substances, it will also affect the absorption of protein, inorganic salts and trace elements such as calcium, iron and zinc. For pregnant women and parturients, as well as developing children and adolescents, eating too much coarse grains will cause malnutrition and even affect fertility.
3, cause various diseases
Long-term consumption of coarse grains as the staple food alone will lead to infant growth retardation, adult weight loss, muscle atrophy, fatigue anemia, decreased immunity to diseases, difficult healing of wounds and fractures, and slow recovery after illness. When protein is seriously deficient, there will be malnutrition edema and even shock.
Drink plenty of water when eating coarse 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. Because the dietary fiber in coarse grains needs to be backed by sufficient water to ensure the normal work of the intestine.
3. The misunderstanding of eating coarse grains
1, suddenly eat a lot
It is not recommended that people who eat flour and rice for a long time suddenly consume a lot of coarse grains, which will cause indigestion, flatulence and even diarrhea. If you want to change your eating habits, you should adapt slowly. It takes at least two weeks for the gastrointestinal tract to adapt from less to more.
2. Eat every day if you feel good.
Many people choose a single variety of coarse grains and always eat a delicious one. In fact, this is not conducive to nutritional balance.
3. Eat more coarse grains, but don't drink more water.
The cellulose in coarse grains needs enough water to dissolve. Therefore, people who add coarse grains to their daily diet should drink plenty of water to lubricate dietary fiber, otherwise it will be like eating a pile of stones, which will lead to indigestion and constipation.
The more coarse grains you eat, the better.
Eating too much coarse grains will not only affect digestion, but also affect the absorption of some nutrients and even lead to malnutrition. Moreover, the cellulose in coarse grains can also interfere with drug absorption and reduce the efficacy of some lipid-lowering drugs and antipsychotic drugs, so eating coarse grains at will affect health.
5. Use coarse grain products instead of coarse grains.
There are many coarse grain products on the market, such as whole wheat bread, wheat bran biscuits, purple potato biscuits, pumpkin bread and so on. However, as a high-fiber product, if it can taste outstanding, coarse but not coarse, most of it must be lubricated with a lot of oil. Eating too much coarse grains will consume a lot of oil.
6. Everyone eats coarse grains.
Many people know that eating coarse grains is good, so the whole family, from the elderly to the children, increase their intake of coarse grains. Actually, it is not suitable for everyone. For people with slow digestion, severe cases will form "stones" in the stomach and block the intestines.
7. Reduce blood sugar through coarse grains
Just now, we mentioned that coarse grains have higher dietary fiber content and lower glycemic index, but they can't lower blood sugar. A sugar friend used to eat a steamed bread, but after replacing it with coarse grains, he ate two steamed buns, eating half a bowl of rice more than before. As a result, not only did blood sugar not control well, but people also gained weight.