What are the benefits of eating coarse grains?
Coarse grains are rich in dietary fiber, which has the functions of relaxing bowels, lowering blood pressure, regulating blood lipid, lowering cholesterol, regulating blood sugar and preventing arteriosclerosis, as well as vitamins, minerals, unsaturated fatty acids and other nutrients. It is also one of the indispensable nutritional sources for the elderly to prevent vascular dementia.
First, eat coarse grains to prevent cancer. There are a lot of dietary fiber in coarse grains, which belongs to insoluble fiber. Eating more can prevent gastric cancer, intestinal cancer and breast cancer.
Second, eating more coarse grains helps to prevent and treat cardiovascular and cerebrovascular diseases. A large amount of insoluble fiber in coarse grains can reduce the concentration of cholesterol and triglyceride in blood and prevent cardiovascular and cerebrovascular diseases.
Third, eating more coarse grains can prevent and treat diabetes. Many people know that if you have diabetes, you should eat more coarse grains. The reason is that the insoluble fiber contained in coarse grains can increase the residence time of food in the stomach, increase satiety and reduce food intake. At the same time, it can also delay the absorption of glucose, which is beneficial to the prevention and treatment of diabetes.
Fourth, eating coarse grains can prevent obesity. Similarly, because the insoluble fiber in coarse grains can make you feel full and reduce your appetite, you can control obesity. At the same time, the glucose content in coarse grains is low, which is not easy to cause obesity.
V. Treatment of constipation Eating too much flour and rice can cause constipation, so eating more coarse grains can improve constipation, and dietary fiber in coarse grains can make defecation smoother.
Sixth, it is really strange that coarse grains can treat depression. Small grains also have this effect. How can high-calorie foods increase the incidence of depression, while coarse grains are low-calorie foods and have a calming effect. At the same time, coarse grains are rich in vitamin B family, which has the function of treating depression with traditional Chinese medicine.
Why is eating coarse grains bad? Coarse grains are not suitable for everyone, and excessive consumption of coarse grains may also bring serious health problems.
What are the disadvantages of eating coarse grains?
First, the stomach function is poor, and it is not suitable for eating because of poor digestion. This kind of people should not eat more coarse grains, which will increase the burden on the gastrointestinal tract and cause indigestion.
Second, people with iron deficiency, people with iron deficiency anemia should not eat coarse grains. Dietary fiber and acid in coarse grains can cause iron precipitation, leading to iron malabsorption.
Third, people with poor immune system should eat less. Dietary fiber in coarse grains will hinder the absorption of protein, and the fat eaten should not be absorbed, which will cause damage to bones, blood and organs.
Fourth, teenagers and manual workers should eat less. This kind of people usually need a lot of calories, while the content of glucose in coarse grains is less and it is absorbed slowly. In particular, the growth of teenagers needs substances such as oil, and coarse grains will hinder the absorption of such substances.
How to eat coarse grains is the healthiest?
Healthy way to eat coarse grains: Eat coarse grains for no more than 3 A Liang days.
As we all know, eating coarse grains regularly can reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases. So many people, especially the elderly, often eat coarse grains, and some people eat them twice a day. In fact, this practice is not correct, so how many coarse grains should we eat every day?
Expert tip: Normal people should eat a certain amount of coarse grains every day, but not more than 3 A Liang days. Old people and children should also be halved.
Healthy eating method of coarse grains 2: It is best to eat coarse grains for dinner.
Eating coarse grains is not only a matter of quantity, but also a matter of eating time.
Expert tip: coarse grains are best eaten at dinner. Because the human body can make better use of dietary fiber in coarse grains to eliminate the garbage in the body and reduce blood fat.
How to eat coarse grains healthily: Drink plenty of water when eating coarse grains.
When we eat coarse grains, we should not only pay attention to how much and when to eat, but also pay attention to collocation. In addition to paying attention to the principle of matching thickness, we should also pay attention to drinking plenty of water when eating coarse grains.
Expert tip: because dietary fiber in coarse grains needs to be backed by sufficient water, it can ensure the normal work of the intestine.
Healthy eating method of coarse grains 4: the most reasonable combination of thickness and fineness
At present, FAO has issued a fiber food guide, which gives the recommended standard that healthy people should contain 30-50 grams of fiber in their daily diet. It is found that 6 points for coarse grains and 4 points for flour and rice are the most suitable diets. So it is most reasonable to eat coarse grains with flour and rice.