The emptying speed of coarse grains in the stomach is relatively slow, which will cause a slight feeling of fullness, so that people can reduce their food intake, thus controlling the total amount of food eaten in a day. Therefore, people who lose weight and people with high blood sugar and blood lipid are suitable for eating coarse grains every day.
The harm of eating coarse grains for a long time is 1, which affects protein and fat absorption.
Because coarse grains contain a lot of cellulose and phytic acid, the daily intake of cellulose exceeds 50g. Long-term consumption will hinder people from supplementing protein, reduce the utilization rate of fat, damage the functions of organs such as bones, heart and blood, and reduce human immunity. Even affect fertility.
2, hinder the absorption of calcium, iron, zinc and phosphorus.
The content of phytic acid in coarse grains is high. It will hinder the absorption of calcium, iron, zinc and phosphorus and affect the metabolic balance of minerals in the intestine; Iron and zinc deficiency can lead to anemia and premature brain failure in the elderly.
3, reduce cholesterol absorption, leading to decreased estrogen synthesis.
Cholesterol in food will be excreted from the intestine with the fiber in coarse grains, and the absorption of cholesterol will be reduced, which will lead to the reduction of female hormone synthesis and affect the development of reproductive organs such as uterus.
4, digestive function weakened
Because the gastrointestinal function of the elderly is weakened, eating more coarse grains will lead to abdominal distension and weakened digestion and absorption function. Over time, it will lead to malnutrition, especially for sugar friends with poor gastrointestinal function.
Therefore, in order to make coarse grains play a better nutritional role, it is necessary to pay attention to the eating method of coarse grains.
How to eat coarse grains reasonably? 1, eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs to be backed by sufficient water to ensure the normal work of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.
2. Reasonable collocation of coarse and fine grains. Eating only coarse grains is not necessarily beneficial to our health, and the combination of coarse and fine grains is a reasonable diet. Scientific research shows that the ratio of flour and rice to coarse grains is 6: 4.
3, coarse grains should be carefully produced. Fine coarse grains can improve the taste, for example, black rice is hard and rough, which is not suitable for cooking, but porridge is better. Sugar-free corn tortillas, corn tortillas, corn steamed bread and corn flour mixed with flour can also be eaten frequently in jiaozi.
4. Eat coarse grains step by step. A sudden increase or decrease in the intake of coarse grains will cause intestinal reactions. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.
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