How to eat coarse grains is healthy, and coarse grains are also very common foods in our daily life. Nowadays, many people eat too much meat and choose to eat some coarse grains to balance their nutrition, but there are certain precautions when eating coarse grains. Let's take a look at the article about how to eat coarse grains.
How to eat coarse grains is healthier 1 First of all, how to eat coarse grains is healthier.
1, drink plenty of water after eating coarse grains.
Coarse grains contain more dietary fiber and need enough water to ensure the normal digestion of gastrointestinal tract. So, if you eat coarse grain products with less water content, such as mixed bean rice, corncob and so on. You should drink more water.
2. The daily consumption accounts for about 1/3 of the staple food.
Eating less coarse grains cannot prevent health care functions such as chronic diseases. However, coarse grains contain more dietary fiber and phytic acid, which will affect the absorption of minerals such as calcium and iron for a long time and reduce human immunity. Therefore, it is recommended to eat 50 ~ 100 grams of coarse grains every day. It is more appropriate for healthy adults to eat 1/3 of the total staple food every day.
3. Cook in a pressure cooker to protect nutrition.
Dark coarse grains such as red beans, mung beans and black rice are rich in antioxidant components, which can help the human body to scavenge free radicals and resist aging. Cooking in pressure cooker can avoid food from being exposed to too much oxygen, which is very beneficial to preserve valuable antioxidant components in coarse grains, such as polyphenols. Foreign studies have also confirmed that cooking will reduce the antioxidant capacity of beans, but cooking beans in a pressure cooker can reduce the loss of antioxidant substances at the same softness.
4. Old people and children should be made of coarse grains.
Old people and children with underdeveloped digestive system, because of weak digestion and absorption function, eating too much coarse grains will increase the burden on the stomach and hinder the absorption and utilization of other nutrients. For this kind of people, in addition to choosing digestible coarse grains such as millet and rhubarb rice, and appropriately reducing the amount of coarse grains, we can also improve the absorption rate by improving cooking methods, such as cooking porridge soft and sticky and grinding coarse grains. However, it should be reminded that for diabetic patients, the softer the porridge, the faster the postprandial blood sugar rises.
5. Adjust varieties according to your own physique.
Oats are rich in soluble dietary fiber and are suitable for people with hyperlipidemia and obesity. Red beans and barley are suitable for people with edema constitution. People with hot constitution can eat more cold and wet miscellaneous grains such as mung beans and buckwheat; Those with cold constitution should choose sorghum, adzuki bean and glutinous rice isothermal miscellaneous grains; People with a bad stomach can choose millet, rhubarb rice and brown rice, which are easy to digest when cooked into porridge.
Second, the wrong way to eat coarse grains
1, regardless of population and physique.
The gastrointestinal function of the elderly and children is weak. Don't eat too much coarse grains at a time. Coarse grains are best refined. Cooking porridge is the most convenient form, and millet and rice can be cooked together into porridge; Millet pancakes and millet steamed bread are also good choices.
In addition, we should choose coarse grains according to our own physique. People with hyperglycemia, hyperlipidemia or obesity are suitable for eating oats and beans; People with anemia are suitable for eating millet and black rice, which is beneficial to iron supplementation.
2. The variety of food is too single.
The coarse grains that people eat most often are millet, corn and sweet potato, but eating only these kinds for a long time will affect the nutritional balance. Experts suggest that when making coarse grain food, mix cooking ingredients as much as possible. For example, if corn, millet and soybean are eaten alone, it is best to mix them according to the ratio of 1: 1: 2, which will make protein play a complementary role and have higher nutritional value.
Because coarse grains are difficult to swallow, many people add a lot of sugar, oil and starch to improve the taste. In particular, coarse-grained foods made in restaurants and supermarkets are often fried, or porous effects are made with edible alkali and baking powder, refined white flour and starch are used to enhance the delicate feeling, and sugar is used to improve the taste. This processing method will greatly reduce the nutritional value of coarse grains.
3, eat more coarse grains.
Some people have heard that eating coarse grains is good, so they seldom eat rice and white flour. However, coarse grains are good, but they should be moderate, so as not to increase the burden on the stomach. In addition, pay attention to the collocation of thickness. Experts suggest that coarse grains can be mixed into the staple food, such as adding millet, brown rice, mung beans or red beans when steaming rice, adding a handful of oats when cooking white rice porridge, and adding a handful of purple rice when grinding soybean milk. It tastes better this way. It is better to eat coarse grains in the morning, noon and evening. For example, drink coarse-grain soybean milk or coarse-grain porridge in the morning, eat "thick and thin" staple food at noon, and eat digested coarse-grain porridge at night.
Many people think that eating coarse grains is for health, so they often only serve vegetarian dishes, thinking that it is good to eat less fat. In fact, the best partners of coarse grains are meat and eggs.
Third, the benefits of eating more coarse grains.
1, coarse grains are rich in vitamins and minerals, and their nutritional value is much higher than that of polished rice and polished white flour. Among various staple foods, refined white rice has the lowest vitamin content, followed by refined white flour. Because the grain has a remarkable feature: its vitamins and minerals are concentrated in the "rough" part of the outer layer, while the content of the white part in the middle is very low. Brown rice becomes rice after fine grinding, which tastes soft and looks white, but the content of B vitamins is only 1/4. Coarse grains are "coarse" because they have not been refined, so there is little loss of natural nutrients. Especially children who are growing rapidly, they are more sensitive to nutrition supply than adults. Adequate B vitamins are extremely important for intelligence and physical health.
2, coarse grains contain a lot of dietary fiber, which can help intestinal peristalsis, eliminate toxins and prevent constipation. Everyone knows the importance of fiber. Eating more fruits and vegetables can supplement dietary fiber, but people often forget that coarse grains are an important source of dietary fiber. In fact, the insoluble fiber in coarse grains is the most helpful to promote intestinal peristalsis. It can combine with various pollutants in food, take them out of the body and clean the intestines. Those white, soft or crunchy ordinary foods are made of polished rice and refined flour and contain very little dietary fiber.
3, coarse grains need to be chewed better, which is conducive to protecting teeth. Dental experts believe that teeth will also be "used in and discarded." Regular chewing can promote the firmness of teeth. If you always eat food that is too soft and delicate, you never need to chew hard, then the quality of permanent teeth will be affected. Eating coarse but not hard whole grains and beans is a great opportunity for our teeth to get exercise.
4. Coarse grains help to control blood sugar. Replacing some flour and rice with coarse grains is helpful for diabetic patients to control their blood sugar. However, the ability of these foods to maintain postprandial blood sugar is also different. Such as oat, buckwheat, barley, Redmi, black rice, adzuki bean and lentil, can obviously relieve postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuation within 24 hours, and reduce fasting blood sugar and insulin secretion, which is beneficial to blood sugar control of diabetic patients.
How to eat coarse grains is healthier? Two different ways to eat coarse grains.
1, Xiaomi
Millet tastes bad when cooked, but porridge tastes good when cooked. Red dates, longan, etc. Can be added, has better taste, and has certain effects of nourishing stomach and enriching blood.
2. Black rice
Black rice is hard and rough, so it is not suitable for cooking. It is better to cook porridge. Sorghum or black rice is cooked with northeast rice in the ratio of 1: 10, or black rice is cooked with chicken and fish. Put them all together to make soup, which tastes more novel.
3. Brown rice
To cook delicious brown rice, it is best to soak it for two hours first. Brown rice or Redmi can be cooked alone, mixed with white rice, or porridge. Take a proper amount of millet and cook it for about 30 minutes, and then cook it with rice into two-meter porridge, which tastes good.
4. Corn
Fresh corn can be cooked in a pressure cooker or eaten at dinner or dinner. Change your choice: You can always choose some coarse grains with local flavor to diversify your taste. There are many kinds of corn products in various places, including popcorn, corn flour cake, corn cake, corn steamed bread, corn flour jiaozi, steamed bread, pies, corn flakes and so on.
5. Buckwheat
Buckwheat cake, that is, a cake made by mixing buckwheat flour and flour; Buckwheat noodles, that is, noodles made by mixing buckwheat noodles with flour; Buckwheat flour steamed bread, that is, steamed bread made by mixing buckwheat flour and flour.
6. Laba porridge
Common ingredients include pearl rice, Coix seed, barley kernel and black rice, and some also include Ginkgo biloba, lily, lotus seed, longan, mung bean and flower bean, and then add candied fruit.
7. Ten-grain porridge
The ingredients are brown rice, black glutinous rice, millet, wheat, buckwheat, Euryale euryales, oats, lotus seeds, grains and red barley. It usually takes two hours to cook in a casserole.
Matters needing attention in eating coarse grains
1, neither fry nor fry.
Frying or frying will destroy the nutritional value of coarse grains, such as making tortillas, which are traditionally fried; When cooking potatoes, many people like to mash and make cakes. And then fry them. The food made in this way will lose the nutritional value of coarse grains.
2, don't add a lot of oil, sugar, etc.
Avoid adding a lot of oil, sugar, flour, rice flour, pure starch and other practices, such as using refined white flour and starch to enhance the delicate feeling when making tortillas, and adding sugar and cream when processing potatoes. Although it improves the taste, it turns coarse grains into high-energy food and loses its own nutritional characteristics.
3, don't repeat processing
When making red bean paste stuffing, some people will cook red beans several times, pour out the boiled water, and then remove all the bean skins, which makes the red bean paste particularly delicate and sweet, resulting in a large loss of dietary fiber and various antioxidant components and vitamins in the bean skins. The correct way is to boil the whole red bean and crush it to make stuffing.
People who shouldn't eat coarse grains
1, patients with gastric diseases should eat carefully.
People with stomach problems or peptic ulcers are not suitable for eating more coarse grains. A large amount of cellulose will cause certain irritation to the stomach. Generally healthy people have no problem, but people with severe gastritis or hyperacidity are not suitable, and people with gastric ulcer can't stand it.
Old people should eat in moderation.
Coarse grains such as corn, millet, brown rice and sorghum are not easy to digest, and whole beans and hard fruits also need to be chewed. Because the chewing function of the elderly will be reduced, it is recommended that the elderly choose steaming, boiling and stewing to cook coarse grains and other foods.
In addition, excessive intake of coarse grains will affect the digestion and absorption of the elderly. Excessive intake of coarse grains in the elderly will also affect the absorption of certain minerals, such as potassium and calcium. In addition, excessive intake of coarse grains can also lead to constipation, so you must eat coarse grains in moderation.
3. Adolescent girls should not eat too much.
If adolescent girls eat too much coarse grains, cholesterol in other foods will be excreted with cellulose, which will lead to a decrease in female hormone synthesis and affect the development of reproductive organs such as uterus.
In addition, long-term consumption of "coarse grains" will affect the absorption of protein, inorganic salts and some trace elements, even damage the functions of organs such as bones, heart and gastrointestinal tract, and reduce human immunity.
4, infants under 6 years old are not suitable for eating more.
Because preschool children have immature gastrointestinal tract and poor digestion and absorption function, it is not appropriate to stimulate them more. Children need to consume a lot of minerals such as calcium, iron and zinc during their growth and development, but phytic acid and tannin contained in coarse grains may hinder the absorption of these micronutrients.
5, people with anemia can't eat more dietary fiber.
If people with anemia eat more than 50g of fiber every day, it may reduce the utilization rate of protein and affect the absorption of minerals. Coarse grains are rich in dietary fiber.
Secondly, cereals such as oats, buckwheat and corn, and miscellaneous beans such as mung beans and red beans also contain "anti-nutritional" phytic acid and other substances. They will hinder the absorption of minerals such as calcium, iron and zinc, and also delay the digestion and absorption of protein. These will affect the health of anemia to some extent.