Millet, rhubarb rice, black rice, buckwheat and oats are rich in nutrients and relatively easy to digest. For some coarse grains with thick skin, such as red beans, mung beans and coix seed, we should strictly control the amount, even if we eat a small amount, we should cook them very soft and rotten. Starch vegetables such as yam, pumpkin, lotus root, potato and purple potato can also be selected appropriately.
Precautions:
1, control quantity. Flour and rice are the best food for people with poor gastrointestinal function, supplemented by coarse grains, with a thickness ratio of 4: 6. Take it 3~4 times a week. The Dietary Guide for China Residents suggests that it is best to eat 50 ~ 100g coarse grains every day. However, for people with poor gastrointestinal tract, the intake should be 30 to 60 grams.
2. soak in advance. Coarse grains are denser than polished white rice, so they can be soaked before cooking, which has a better taste and promotes digestion and absorption, especially suitable for people with bad stomachs. Generally speaking, purple rice and brown rice need to be soaked for about 4 hours, and miscellaneous beans need to be soaked for more than 12 hours, preferably 24 hours.
Extended data:
Tips for eating coarse grains:
1, paste If the chewing ability is poor, the gastric motility is insufficient, and even whole grains that have not been chewed can be seen in the stool, then it is best to mash the whole grains directly and drink them. After cooking porridge, you can break it with a beater, or you can beat it directly with a soymilk machine.
Step by step. The combination of 80% flour and rice (polished rice and white flour) and 20% coarse grains is acceptable to most people. People with weak gastrointestinal function can start with 10%, and then gradually increase the proportion of coarse grains according to their physical conditions.
References:
People's Network-How to eat coarse grains with a bad stomach
References:
People's Daily Online-The stomach is bad, so you should pay attention to four points when eating coarse grains.