1, eat coarse grains step by step. Some people usually eat less coarse grains and coarse grains, and suddenly increase the consumption of coarse grains, which is easy to cause intestinal reactions. In order to help the intestine adapt, we should increase the intake of coarse grains step by step and don't rush into it.

2. How much should I eat?

The frequency of eating should be every two days 1 time. Middle-aged people, especially those suffering from chronic diseases such as "three highs" and constipation, or those who sit in the office for a long time, have more contact with computers and have more entertainment, should pay attention to eating more coarse grains. It is suggested that the amount of coarse grains should be 30-50g once a day, which should be appropriately adjusted according to your own situation, and it is best to arrange to eat it at dinner.

3. Coarse grains can complement each other

Coarse grains are often difficult to digest because of fewer processing procedures, so you can mix coarse grains with coarse grains. Nowadays, all kinds of coarse grain porridge and coarse grain rice on the market are often a mixture of rice, coarse grains and various beans, which is a good food collocation method, and you can choose more than one in moderation.

4. Coarse grains should be made into porridge and rice.

No matter what kind of coarse grains, steaming, boiling and other cooking methods with less oil and salt are the most reliable, such as millet and oats, which are suitable for cooking porridge.

5, the staple food is the main, and the vegetarian diet is matched.

The combination of coarse and fine, and the combination of meat and vegetable can play a good role in supplementing nutrition and improving the bioavailability of food.

6. Coarse grains are good, but not everyone is suitable for eating.

Generally speaking, elderly people with poor gastrointestinal function and children with poor digestive function should eat less coarse grains, and even if they want to eat, they should "intensively cultivate coarse grains"; Friends with gastrointestinal ulcers and acute gastroenteritis mostly ask for soft food and try to avoid eating coarse grains; People with chronic pancreatitis and chronic gastroenteritis should also eat less coarse grains to avoid indigestion.

Although coarse grains are good, you should also pay attention when eating them, so as not to cause trouble to your body. Eat coarse grains healthily and restore a reliable body.