Now people's awareness of health care is getting stronger and stronger, especially in nutrition collocation. Many middle-aged and elderly people mainly use whole grains at first, thinking that whole grains can improve satiety and control postprandial blood sugar and blood sugar value. However, whole grains are not the safety factor of 100%, and wrong practices will endanger their health.
What are the wrong ideas about whole grains?
1, eat only one whole grain.
In many people's minds, coarse grains are limited to sweet potatoes and corn. Actually, they are not. Long-term consumption will lead to a single nutrient element. Eating coarse grains should also pay attention to the diversification of nutrition, not just one or two.
2. Cooking coarse grains is too hard.
Many people are not good at cooking, and as a result, the materials of whole grains are too hard, thus improving gastrointestinal discomfort. Generally, whole grains should be soaked for two or three hours in advance, and most soybeans and lotus seeds should be soaked for 12 hours before cooking. Electric pressure cookers can also be used to cook miscellaneous grains. If you master proper cooking methods, you can make miscellaneous grains and miscellaneous grains into soft materials, slice bread and steamed bread for fermentation, which is easy to digest and absorb. When cooking food, half of sorghum rice or white wheat flour and half of whole grains can make digestion and absorption normal and will not cause harm to gastric mucosa.
3. When cooking whole grains, you are too eager for success.
Some people with weak professional ability in digestion and absorption disassemble the special bean flour into whole grains at once, which is not suitable for the digestive tract and often leads to abdominal distension due to the decrease of sugar digestibility. In normal nutrition, it is necessary to gradually increase the intake of coarse grains, such as oatmeal or miscellaneous beans in rice, which can give the gastrointestinal tract a certain melting time, slowly improve intestinal bacteria, and gradually deal with dietary fiber and resistant starch. Until the digestive tract melts, sorghum rice and coarse grains are matched according to the occupation ratio of 1: 1. The whole process here can gradually improve the professional ability of digestion and absorption, and both vitality and charm are getting better.
4. Just drink white rice porridge blindly.
Because it is more convenient and quick to cook whole grains into porridge, many people will immediately replace rice with whole grains porridge, but porridge is a high-moisture food, and its nutritional elements are far lower than the same amount of rice. Cereal porridge gives people a certain sense of fullness, which will lead to low calories and long-term lack of nutrition, which will easily lead to fatigue. When cooking porridge, make it as thick as possible.
5. Ignore too much oil and salt when cooking.
Some people put sugar or oil when eating coarse cereals, such as white sugar when eating purple rice porridge or eight-treasure porridge, and too much vegetable butter when making graham crackers or sliced bread, which will do harm to their health.
6. Whole grains are produced too finely.
Some people with indigestion will cook whole grains until they are soft and rotten, or make them into powder before eating, but it is not suitable for diabetics and people with high blood sugar, because this way of eating will improve the digestion and absorption speed, leading to an increase in blood sugar after meals. People who need to control blood sugar should try to cook whole grains, instead of making them into powder or thick, and preserve the natural physical structure of whole grains as much as possible, which can alleviate the increase of blood sugar and blood sugar value after meals.
Friendly Reminder
The digestive tract of the elderly is weak and the digestive tract of children is not fully developed. Eating too much whole grains will increase the working pressure of digestive tract and harm the digestion, absorption and application of trace elements. People who usually eat less coarse grains can't disassemble them all at once. They need to be matched in proportion to integrate the digestive tract into the whole process. People with poor digestion and absorption effect, such as duodenal ulcer and stomach disease, can't eat whole grains, because whole grains are skinny, and physical friction with the digestive tract will lead to wound pain and aggravate stomach swelling. In addition, patients with rheumatism should eat less, because all kinds of bean products contain high-protein foods, which will promote the increase of blood uric acid.