Benefits of coarse grains
Prevent constipation. Coarse grains are rich in dietary fiber, which is soluble and insoluble. Soluble dietary fiber can absorb water and cause swelling, which helps the microorganisms in the large intestine to ferment, while some insoluble dietary fiber can stimulate the intestine, increase its peristalsis, promote the excretion, and help to moisten the intestine and relax the bowels.
Auxiliary blood sugar control. Because the digestion time of dietary fiber in coarse grains is relatively long, the release speed of glucose is relatively slow, which effectively controls the rising speed of blood sugar. But it should be noted that if the blood sugar is high, you should take medicine and insulin. After all, this is food, not medicine, which only plays the role of adjuvant therapy, not for the purpose of treatment.
Prevent obesity. Coarse grains contain less fat, less calories and more dietary fiber, which is easy to increase satiety, especially if you chew slowly. You will find that if you don't eat as much as usual, your stomach will send a message that you are full, thus reducing the overall food intake and controlling the overall calories. In this case, a little increase in energy consumption will easily make you thin, and people who don't increase energy consumption will not gain weight.
Disadvantages of coarse grains
Harmful to esophageal mucosa. If the stomach ingests too much coarse grains, the digestion speed will slow down, leading to accumulation. When food accumulates in the stomach, it will produce more stomach acid. When gastric acid is produced too much, it will reflux the esophagus, causing gastric acid reflux and damaging the esophageal mucosa.
It is easy to cause stomach upset. Too much coarse grains will not only produce stomach acid, but also produce a lot of gas when contacting bean products, which will cause discomfort symptoms such as flatulence, stomach pain and indigestion.
The reasonable diet should be 250-400g of staple food every day, in which the whole grains and miscellaneous beans should be controlled within 50- 150g and potatoes 50- 100g. On this basis, the elderly or people with gastrointestinal discomfort should reduce the amount according to their own situation and adjust the thickness of staple food that suits them.