1, coarse grains are suitable for weight loss.
1. Sweet potato
Sweet potato is a very familiar food, especially popular in winter. Fiber is soft, easily digested by the human body, has a strong laxative and detoxification effect, and has a feeling of fullness, so it is often eaten as a diet food. Some people directly make sweet potato rice, sweet potato porridge and steamed sweet potato as the staple food, or mix sweet potato and milk to make sweet potato milk to drink. The calorie of sweet potato is very low, only about half that of steamed bread with the same weight.
2. Corn
It should be said that corn is a favorite coarse grain, because it tastes sweet and can also be made into small snacks such as popcorn. Corn is a common coarse grain and a member of the diet. It contains a lot of vitamin E, calcium, magnesium and other minerals. Regular consumption of corn can enhance the peristalsis of intestinal wall and promote the excretion of toxins in the body. Among them, corn stigma should not be discarded, and its nutritional value is also extremely high. Drinking tea can promote diuresis and eliminate edema.
3. Oats
Friends who lose weight all know that oats are the most famous coarse grains to lose weight. Oats are rich in nutrition, containing a lot of vitamins, cellulose, protein and minerals. Eating oats regularly can promote metabolism, relax the bowels and relieve constipation, and also has an auxiliary therapeutic effect on hypertension and hyperlipidemia, and can regulate physiological functions. There are many ways to eat oats, but people like oat milk best and can eat it for breakfast.
4. Brown rice
Brown rice is called a must-eat food to lose weight, which shows that it has made a lot of contributions to the cause of losing weight. Brown rice can regulate unsaturated fat and accelerate intestinal peristalsis, and its dietary fiber can promote cholesterol excretion, so friends with hyperlipidemia should eat more brown rice at ordinary times. In addition, brown rice has a strong satiety, which can effectively help control appetite.
Millet, barley, oats, corn and other miscellaneous grains are rich in cellulose, which can increase satiety and prolong the digestion and absorption time of food. It also has a certain weight loss effect when used with rice, but it is a bit far-fetched to say that it is a "weight loss artifact". Moreover, "mill" is a general term, and not all "mills" can lose weight. For example, some people like to cook porridge or rice with rice and glutinous rice, thinking that the cooked rice is tough, but glutinous rice is not easy to digest and may get fat.
Eating too thin is not necessarily a good thing for your health, but eating coarse grains occasionally is good for your health, and coarse grains are cheap, and the effect of clearing the intestines and losing weight is good. Female friends can eat more, porridge is better, which is good for the skin.
2, the efficacy of different coarse grains
Corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour.
Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease.
Mung beans are sweet and cold, and have the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst;
Buckwheat contains "chlorophyll" and "rutin" that other grains do not have. Its vitamin B 1 and B2 are twice that of wheat, and niacin is 3-4 times. At the same time, both nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat is also effective for diabetes.
Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain, the more vitamins, protein and cellulose are lost.
Many benefits of coarse grains directly bring benefits to the skin, for example, the cellulose in coarse grains accelerates intestinal peristalsis, promotes defecation and detoxification, and reduces skin diseases such as acne; Coarse grains diuresis detumescence, make skin delicate and even; For the skin, the oil in beans and nuts is rich in vitamin E, which can help to resist oxidation and eliminate free radicals, and is an angel to protect the skin; In particular, coarse grains also contain a lot of magnesium, which can promote the excretion of body waste and reduce weight, which is also the key to ensure skin fitness.
Ladies who love beauty, middle-aged people with "three highs" symptoms, people with long-term constipation, people who sit in offices for a long time, people who have more contact with computers and have more entertainment should eat more coarse grains. Especially in summer, fruits and vegetables are abundant, and coarse grains can relieve greasy food, so it is better to eat more. If you can eat more fruits during the day, you can eat miscellaneous grains porridge for dinner. Stick to it for a summer and your skin will definitely improve.
However, it should be noted that coarse grains generally have the disadvantages of poor sensory quality and poor absorption. This problem can be solved by cooking coarse grains into porridge or mixing them with flour and rice. Old people with poor gastrointestinal function (over 60 years old) and children with poor digestive function should eat less coarse grains and chew slowly. Patients with gastrointestinal ulcer and acute gastroenteritis require soft food and try to avoid eating coarse grains; Patients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grains.