Eating coarse grains incorrectly can also hurt your health. These five taboos must be clearly understood before eating coarse grains.
1, excessive consumption
First of all, eating a lot of coarse grains will lead to a large amount of insoluble dietary fiber at one time, which will easily aggravate the delay of gastric emptying and may cause abdominal distension, early satiety and indigestion.
Secondly, eating a lot of coarse grains not only delays the absorption of sugar and lipids, but also hinders the absorption of some macro and trace elements, especially calcium, iron and zinc.
Thirdly, eating a lot of coarse grains, which contains insoluble dietary fiber, will slow down gastrointestinal peristalsis and weaken protein's digestion and absorption ability. In the long run, it will lead to malnutrition in protein.
2. Eat only some coarse grains
Many people only love one kind of coarse grains. Often eat delicious food, such as millet, oats, sweet potatoes and so on. In fact, this is not conducive to nutritional balance. Each coarse grain has its own advantages in nutrition. Experts suggest that when eating coarse grains, try to mix and cook a variety of ingredients into three meals, which complement each other, so that the nutritional value will be higher.
3. Eat coarse grains without drinking water
Coarse grains contain a lot of dietary fiber, which is very absorbent. If you don't pay attention to supplementing water after eating coarse grains, it will not only cause constipation, but also cause or aggravate constipation.
4. Fine cultivation of coarse grains
Coarse grains have a rough texture and a bad taste, which is difficult to swallow. Therefore, many people will choose "coarse grain seiko", grinding coarse grains into powder or adding polished rice, flour, starch, cream, sugar and even baking powder to make "coarse grain food", which is delicious and beautiful. These additives greatly reduce the nutritional value of coarse grains, but lose the significance of eating coarse grains. And when eating these "coarse grains", I also ate a lot of sugar. For people with hyperlipidemia, diabetes and hypertension, the original good thing has also become a bad thing.
5, eat coarse grains regardless of the crowd
Although coarse grains are good, the following people should not eat more.
1), people with poor digestive function
Coarse grains are rich in dietary fiber, which is a double-edged sword. Proper consumption can detoxify and relieve constipation, but if you eat too much, it will cause a great burden to people with poor gastrointestinal function. In addition, coarse grains are rough after simple processing or unprocessed, which will cause physical friction with the gastrointestinal tract. Patients with gastric ulcer, esophageal varices and duodenal ulcer. Eating coarse grains may cause wound pain and even bleeding.
2) People with low immunity
If you consume more than 50g of cellulose every day for a long time, it will hinder people's protein supplement, reduce the utilization rate of fat, damage the functions of organs such as bones, heart and blood, and reduce people's immunity. Therefore, people with low immunity are not suitable for eating.
3) Growing teenagers
In the process of growth and development, the demand for energy and nutrients is high, and the content of nutrients such as protein in coarse grains is low, which will also hinder the absorption and utilization of nutrients needed by human body, which is not conducive to growth and development.
4), the elderly indigestion
The digestive function of the elderly is weakened and the digestive function of children is not fully developed. Their digestive function is relatively weak. Excessive dietary fiber will increase the burden on the stomach, affect digestion, and absorb and utilize other nutrients. In addition, the nutrients in coarse grains are not easy to digest and utilize, and children who eat too much are not conducive to growth and development.
5) People who lack calcium, iron and zinc.
Dietary fiber in coarse grains will hinder the absorption and utilization of trace elements by human body, and people who lack iron and calcium had better not eat coarse grains.