1, what coarse grains do you eat to lose weight?
1, coix seed
Adzuki bean is our common adzuki bean, which is a common miscellaneous grain with high nutritional value. Adzuki bean is rich in vitamin B 1, B2, protein and various minerals, and has the functions of enriching blood, diuresis, detumescence and promoting heart activation. Eating more can prevent foot swelling and have the effect of losing weight. Its alkaloids can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate edema caused by heart or kidney diseases. Eating red beans to lose weight can make your thighs and waist have a very obvious curve effect.
2. Black rice
Compared with other foods, black rice has many advantages in losing weight. It is rich in B vitamins, carbohydrates and various trace elements. The above ingredients make black rice lose weight more nutritious. Although it is slower than some weight loss methods in protein, it is stable, not easy to rebound, and more importantly, it is safe and will not cause discomfort to the human body. However, due to the lack of calcium content in black rice, it is suggested to eat more vegetables and do more outdoor activities during the period of losing weight with black rice.
3. Oats
Oats contain more soluble fiber than polished rice 10 times. The intake of soluble fiber can make people absorb food nutrition for a long time, and then achieve or maintain satiety. It can also accelerate intestinal peristalsis and metabolism, reduce cholesterol, and persist for a long time, which is beneficial to health and has slimming effect.
2. The disadvantages of excessive consumption of 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 cellulose 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 many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.
3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant and lactating women and growing teenagers.
4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.
3. How to eat coarse grains correctly
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. 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.
Eat coarse grains with meat dishes
When we cook food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.
4. Who is not suitable for eating coarse grains?
1, people who lack elements such as calcium and iron. Because coarse grains contain phytic acid and dietary fiber, they will combine to form precipitation, which will hinder the body's absorption of minerals.
2. People with digestive diseases. If you have cirrhosis, esophageal varices or gastric ulcer, eating a lot of coarse grains is easy to cause venous rupture and ulcer bleeding.
3. 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.
4. People with great physical activity and momentum. Coarse grains have low nutritional value and low energy supply, which is insufficient for people engaged in heavy physical labor.
5. Teenagers in growth and development period. Due to the special requirements of growth and development for nutrients and energy, as well as physiological requirements for hormone levels, coarse grains not only hinder the absorption and transformation of cholesterol into hormones, but also hinder the absorption and utilization of nutrients.
6. Old people and children. Because the digestive function of the elderly is declining, and the digestive function of children is not perfect, digesting a large amount of dietary fiber is a great burden to the gastrointestinal tract. Moreover, the absorption and utilization rate of nutrients is relatively low, which is not conducive to the growth and development of children.
7. People with poor gastrointestinal function. For people with weak gastrointestinal function, eating too much dietary fiber has a great burden on the stomach.