According to the dietary guidelines of China residents, adults need to consume 250-400g of cereals and potatoes every day, including 50- 150g of whole grains and miscellaneous beans and 50- 100g of potatoes. If there is no problem with digestive function and there are not too many taboos for eating miscellaneous grains, you can make miscellaneous grains porridge or miscellaneous grains rice according to the recommended amount above, and be careful not to add a lot of sugar and oil to improve the taste, otherwise it will not only greatly reduce the nutritional value of miscellaneous grains, but also increase the risk of obesity.
If the stomach is prone to flatulence, you should pay attention to the following points when eating miscellaneous grains:
1. Choose varieties that are easy to digest.
Brown rice, millet, yellow rice and oatmeal are easier to digest than other miscellaneous grains, and will not increase the burden on the digestive system at all. People with a bad stomach can start adding these miscellaneous grains, and then add other kinds of miscellaneous grains when they get used to it.
Step by step
People with poor digestion should follow the principle of "adding a small amount, step by step" when they first start eating miscellaneous grains. That is, the amount should be small at first, such as110 of the staple food, and then gradually add a large amount to give the digestive system a time to adapt. The frequency of eating should also be gradual, for example, three times a week at first, and then slowly increase to eat every day when the stomach gets used to it.
Step 3 pay attention to cooking methods
Soaking in advance and increasing cooking time can achieve the effect of softening fiber and making miscellaneous grains better absorbed. You can also grind miscellaneous grains and add them to porridge, or add them to flour to make digestible foods such as steamed bread, bread and noodles. You can also mash miscellaneous grains and drink them.
Extended data:
Reasons why miscellaneous grains are more beneficial to nourishing the stomach:
1, miscellaneous grains are beneficial to maintain normal gastrointestinal function.
The stomach is an "enterprising" organ, and its operation has the characteristics of "using it to enter and discarding it". That is to say, if you use it less for a long time or artificially reduce the workload of your stomach, your stomach will think that you don't need to work hard and run very weakly, so soft food is more likely to lead to insufficient gastric motility and function. Coarse grains are hard in texture and rich in dietary fiber, which requires gastrointestinal efforts to ensure normal gastric juice secretion and gastric peristalsis.
2. Long-term intake of sufficient miscellaneous grains is helpful to prevent gastric cancer.
The potential mechanism may be that, on the one hand, eating miscellaneous grains helps to maintain a healthy weight, thus preventing tissue damage caused by overweight or obesity; On the other hand, miscellaneous grains are rich in dietary fiber, and adequate intake is helpful to maintain the balance of intestinal flora. The occurrence of gastric cancer is related to the imbalance of intestinal flora.
3. Miscellaneous grains are more nutritious.
Compared with flour and rice, the contents of B vitamins, unsaturated fatty acids, dietary fiber, various minerals and plant compounds in miscellaneous grains are higher, which are needed for the normal operation of the stomach. If you have stomach upset, you need to increase nutrition to support the recovery of body tissues during the digestive tract repair.
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