What are the benefits of coarse grains? How to eat coarse grains to be healthy?

1 What are the benefits of coarse grains? Coarse grains mainly include millet, brown rice, oats, corn, sorghum, barley, black rice, purple rice, buckwheat and wheat bran. Coarse grains are rich in B vitamins, dietary fiber, potassium, calcium and phytochemicals. First of all, coarse grains are rich in insoluble cellulose, which can work together with soluble fiber to reduce low-density cholesterol and triglycerides in blood, delay the absorption of glucose after meals, and reduce the risks of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases. Whole grains not only contain more dietary fiber and vitamins, but also contain more antioxidants. Coarse grains with red, purple and black skins are good sources of anthocyanins, while yellow whole grains contain carotenoids, and barley and oats are also rich in β -glucan These substances are good for health, such as helping to prevent cancer and coronary heart disease, helping to control postprandial blood sugar and blood cholesterol, and delaying eye aging.

The more coarse grains, the better. Although coarse grains are good, the more you eat, the better. If you eat too much cellulose, it will not only affect digestion, but also affect the absorption of some nutrients and even lead to malnutrition. Therefore, different people should eat coarse grains as needed, that is, different people and different amounts. Of the 250g-400g staple food, coarse grains account for 50g- 100g. If there are people with hyperlipidemia, hyperglycemia, obesity, constipation and more entertainment, the intake of coarse grains can be appropriately increased; Elderly people with poor gastrointestinal function, children and adolescents in growth and development period, children with poor digestive function and people who are emaciated, malnourished and lack of calcium, iron and other elements should eat less coarse grains and do intensive cultivation of coarse grains. It is generally recommended that the elderly consume 50 grams of coarse grains every day. Patients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grains. Patients with gastric and intestinal ulcers, acute gastroenteritis and severe liver diseases should avoid eating coarse grains.

It is an essential part of our daily diet to completely replace the staple food with coarse grains. Many people will try to reduce the intake of flour and rice in order to lose weight, so they will choose to completely replace the staple food with coarse grains. But in fact, it is not good for people with weak digestion. Because if our digestive ability is weak, coarse grains will make our intestines more burdened. For example, eating too much purple potato is easy to produce stomach acid, which will make our stomach flatulence. In addition to affecting the absorption of other trace elements, it may also delay the menstruation of female friends and even cause irregular menstruation.

4 Eat only one or two kinds of coarse grains because coarse grains are difficult to cook, so many people choose to eat only some easy-to-cook coarse grains, such as corn and oats, soaked in milk or simply boiled. But in this case, because the variety of coarse grains we eat is too single, malnutrition will also occur. Therefore, when we usually eat coarse grains, we must pay attention to balanced nutrition. It is suggested that you can eat some potatoes, some whole grains and some miscellaneous beans every day to achieve a balanced nutrition.