1, three kinds of people eat coarse grains carefully.
1, children
Children's digestion and absorption ability is weak, and eating too much coarse grains will lead to indigestion. Coarse grains will also affect the digestion and absorption of minerals such as calcium, iron and zinc, which is not good for children's growth and development.
Children under 3 years old should eat less coarse grains. If you must add a little coarse grains to your child's diet, you should also "make fine coarse grains", such as cooking porridge with refined corn flour. Don't give your child miscellaneous grains more than twice a week, and don't exceed 25 grams each time. The best way to feed children whole grains is to mix coarse and fine grains, such as two-meter porridge cooked with rice and millet.
2. Teenagers
Teenagers are in a period of vigorous growth and development. Eating coarse grains for a long time will lead to malnutrition and even affect reproductive capacity. It is recommended to eat coarse grains no more than three times a week, 50 grams each time.
3, the elderly
The metabolic capacity of the elderly is reduced, and the adjustment and adaptability of the digestive system are also reduced. Long-term excessive consumption of high-fiber foods such as coarse grains will hinder the supplement of protein for the elderly, reduce the intake of fat, lack trace elements, and affect the functions of bones, organs and hematopoiesis.
2. The disadvantages of eating more coarse grains
Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.
1, eating too much coarse grains will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal obstruction and dehydration.
2, eating coarse grains for a long time will also affect absorption, so that the human body lacks a lot of basic nutrition. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.
For those "special" people who need a lot of nutrition, the harm caused by eating coarse grains is the most obvious. These people include pregnant women and lactating women, as well as teenagers in the growth and development period.
4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.
3. It is best to steam coarse grains.
Although everyone knows that eating coarse grains is good, there are still many misunderstandings when people eat it, especially in cooking methods. Coarse grains are best eaten steamed. However, frying porridge will destroy the health characteristics of coarse grains to some extent.
Coarse grains are healthy because they are rich in various health-care ingredients and dietary fiber, with little fat and no sugar and salt. However, if you cook by frying, you will absorb a lot of fat, and at the same time, unsaturated fatty acids, vitamins and other nutrients in coarse grains will also be lost.
Cooking coarse grains into soft porridge is the biggest misunderstanding.
Many people think porridge is light, healthy and easy to digest. It is absolutely right to cook porridge with coarse grains. In particular, its glycemic index is low, and patients with chronic diseases such as diabetes should eat more. However, in the study, it was found that the softer and more sticky the porridge was, the higher the gelatinization degree of starch in coarse grains was, and the faster the blood sugar rose. If coarse grains are cooked into such porridge, the benefits to blood sugar will be gone.
Eating coarse grains should follow the principle of moderation.
Experts generally recommend taking about 50 grams of miscellaneous grains every day, and there is no harm in 100~200 grams. It is generally recommended to eat 250 ~ 400g of staple food every day, if it is all coarse grains, it will be too much. Like some people who are allergic to milk, there are special people who are allergic to whole grains. It is also important to note that the composition content of whole grain flour particles is not listed. If it is not listed, it is not recommended to eat.
In addition, people with poor gastrointestinal function should not eat too much coarse grains at once, otherwise they are prone to symptoms of gastrointestinal discomfort. It is recommended to start from a small amount, slowly reduce the amount of food, and then eat coarse grains to supplement and adjust.
4, look at the physique to eat coarse grains
People with gastrointestinal problems-millet, rice, brown rice
People with poor gastrointestinal tract should be careful to eat coarse grains, and the food should be "soft and rotten". Cooking porridge is easy to digest and will not increase the burden on the digestive system at all. Millet is most suitable for cooking porridge, which has the functions of invigorating the stomach, harmonizing the middle energizer, benefiting the five internal organs and tonifying deficiency, and is very suitable for people with poor gastrointestinal function. Besides, rhubarb rice and brown rice are also good.
Patients with cardiovascular and cerebrovascular diseases and diabetes-oats
For example, patients with cardiovascular and cerebrovascular diseases and diabetes, it is best to drink more oatmeal. Because oats can effectively lower cholesterol and blood sugar. However, oats are cool, so it is suggested to mix black rice and purple rice with isothermal grains when cooking porridge. Need to be reminded that supermarkets must pay attention to the content of oats in the ingredient list when purchasing oats and oatmeal snacks.