”Eat more coarse grains to prevent colorectal cancer”, “oats can beauty”, “red beans can lose weight” …… online about coarse grains The claims on the internet about coarse grains are dazzling. Experts responded that coarse grains and other foods rich in coarse fiber, indeed conducive to intestinal health; oats have beauty benefits, but atopic dermatitis patients should not eat; and obesity caused by spleen and stomach deficiency, edema, can eat some red beans and other coarse grains.
Saying: roughage anti-aging arguments: reasonable eating roughage has a certain anti-aging effect
Sugar is the “culprit” of human aging. But coarse grains are rich in B vitamins, a variety of minerals and rich dietary fiber, can protect cardiovascular, promote digestion, strong bones, anti-aging.
Comment: Not entirely true. Moderate consumption of coarse grains can not only prevent constipation, atherosclerosis, hypertension, hyperlipidemia, diabetes, etc., but also have a certain anti-aging effect. However, it is not correct to say that aging is caused by sugar, and there are many different opinions about the etiology and mechanism of aging, and no consensus has been reached.
Say: eat coarse grains often make the skin good arguments: vitamin B group on oily skin has an improvement effect
Eating grains and cereals can balance the level of sex hormones and also provide rich B vitamins, thus reducing excessive facial skin oil, acne, cracking, seborrheic dermatitis and other conditions, making the skin gradually become smooth and shiny.
Comment: Partially correct. According to Chinese medicine, the lungs and the large intestine are cousins, and the lungs are the master of the skin, so the intestinal health also helps the skin condition.
For the same amount of energy, coarse grains can provide more than three times the amount of vitamin B1 and B2 as white rice, and people with oily skin can benefit from vitamin B2, vitamin B6 and vitamin B complex to improve their skin condition. But seborrheic dermatitis patients should pay more attention to the diet is less spicy and stimulating, sweet and greasy food.
The law: oats is a “natural beautician” arguments: beauty benefits but atopic dermatitis should eat less
Oats contain oat protein, oat peptides, oat beta glucan, oat oil and other ingredients. With antioxidant effect, increase skin activity, delay skin aging, whitening and moisturizing, reduce wrinkles and pigmentation, anti-allergic effect.
Comments: Protein is one of the most important components of oats, protein obtained by enzymatic digestion of small molecules containing hydrophilic groups, good moisturizing effect. Oats rich in unsaturated fatty acids can also play a long-lasting moisturizing effect.
Oats contain a large number of active ingredients and antioxidant substances, can reduce wrinkles, reduce pigmentation, maintain skin elasticity and luster. In addition, oat anthranilamide (also known as oat alkaloids) is a unique substance of oats, not only has the effect of scavenging free radicals anti-wrinkle, but also anti-irritation, especially when the adverse effects of ultraviolet radiation on the skin, it can effectively remove the skin surface redness, allergic skin has excellent care effect. However, oats contain gluten, atopic dermatitis patients should try to eat less.
Say: eat red beans can lose weight dialectic: can add red beans to weight loss recipes
In the view of Chinese medicine, obesity or edema, it means that there is moisture in the body. Water can not flow with the qi and blood, stagnant in the body between the cells, so that the body swells up quickly. Red beans are good for water and swelling, and can be eaten regularly to lose weight.
Comment: Partly correct. Obese people are mostly phlegm and dampness, can eat some spleen food to strengthen the spleen to dispel dampness, such as using Huai Shan, Poria, etc. boil porridge to drink. Obesity caused by spleen and stomach deficiency, edema can control the total food energy intake in the case of appropriate eat some red beans, but also to exercise at the same time, a single food is not possible to lose weight.
Say: constipation on eating some coarse grains argue: eating coarse grains on constipation has a relieving effect
Coarse grains are rich in fiber, can promote intestinal peristalsis, constipated people can eat more coarse grains.
Comment: basically correct. The fiber contained in coarse grains has a relieving effect on constipation. But can not be generalized, such as peptic ulcer and liver cirrhosis patients who eat coarse grains will increase the burden of gastrointestinal tract function, eating too much coarse grains may also lead to bleeding esophageal varices in patients with liver cirrhosis. Children’s gastrointestinal tract function is not fully developed, the elderly, such as physical degeneration, digestive function is relatively weak, most of the coarse grains are difficult to digest, children and the elderly should not eat more.
If these people suffer from constipation, they can eat other foods rich in coarse fiber, such as celery, leeks and greens, plantains, dragon fruit, etc.
Say: Eat more coarse grains to prevent colon cancer defense: eating coarse grains is good for intestinal health
The fiber in coarse grains can absorb water from the intestine, increase the volume of feces, stimulate regular peristalsis of the intestinal wall, promote fecal excretion, shorten the contact time between intestinal carcinogenic substances and intestinal wall, and especially reduce the risk of colorectal cancer.
Comment: Partially correct. Coarse grains promote intestinal peristalsis and stool excretion, which are beneficial to intestinal health, but it cannot be said that eating coarse grains can prevent colorectal cancer. There are many reasons for the development of colorectal cancer, including genetic factors, environment and psychological state, and food is only one of them. It can only be said that eating coarse grains and other foods rich in coarse fiber is beneficial to intestinal health and is a favorable factor in reducing the risk of colorectal cancer.
Say: oats lower cholesterol defense: yes, mainly attributed to beta-glucan
Oats can significantly reduce cardiovascular and liver cholesterol, triglycerides, beta-lipoprotein, and no side effects. For secondary hyperlipidemia caused by liver and kidney lesions, diabetes, fatty liver, etc. also has the same efficacy. Long-term consumption of oatmeal is good for controlling diabetes.
Comment: Basically correct. Oats have important nutritional health effects, regular consumption can effectively reduce serum cholesterol, triglycerides and serum LDL cholesterol levels. And its health function is mainly attributed to the soluble dietary fiber – beta-glucan in the oat seeds. Say: Women’s physiological period is suitable for eating red beans dialectic: red beans are warm and want blood energy, can be appropriate to eat
For women, red beans are especially suitable. Red beans are rich in iron, not only to supplement nutrition, but also to prevent iron deficiency anemia, is a good tonic for women during the physiological period.
Comments: Women with uterine cold type can eat red beans appropriately during menstrual cramps, with brown sugar and ginger, etc. Women are generally more prone to anemia than men, and if there are no other risk factors for anemia, eating more red beans can indeed prevent iron deficiency anemia.
However, it is important to note that red beans are not suitable for making red bean ice, cold ice and red beans warm nature of the conflict, women eat easy to hurt Yang Qi, physiological period to eat may also lead to dysmenorrhea.
Say: coarse food anti dysmenorrhea dialectic: if the blood calcium is insufficient or useful
Research shows that women dysmenorrhea and lack of magnesium in the body is related. Magnesium helps to activate a variety of enzymes in the body, involved in protein synthesis, muscle contraction and body temperature regulation. In addition, magnesium deficiency will make people tend to emotional tension, which increases the secretion of tension hormones, leading to an increased incidence of dysmenorrhea. There are many coarse grains are rich in magnesium food, such as: buckwheat, millet, corn, soybeans, peas, etc..
Comment: Not entirely true. There are many reasons for dysmenorrhea, if the calcium level in the blood is insufficient or useful, low blood calcium, increased neuromuscular excitability, smooth muscle contraction caused by strong pain, when the calcium supplementation has a good effect on the pain caused by smooth muscle contraction.
Studies have found that the secretion of estrogen has a great influence on calcium absorption. About ten days before the start of menstruation, the blood calcium level will continue to drop steadily, leading to tension and anxiety before menstruation, and some women will experience menstrual pain. Therefore calcium is an indispensable and important substance for women, and the absorption and utilization of calcium depends on magnesium. Magnesium can help the body to absorb calcium effectively, thus improving the pain during menstruation.
Therefore, it is recommended that women with dysmenorrhea may wish to consume sufficient calcium and magnesium-rich foods in their diet, such as milk, whole grains, beans and their products, which can relieve dysmenorrhea.
Coarse grains can not eat more
1, eating too much coarse food will affect digestion.
2, long-term over-eating coarse grains will make the body lack of many basic nutrients, and even affect the reproductive capacity of the human body. “Face with vegetables” people should eat more refined white rice and noodles and meat, etc., eat less coarse grains.
3, fiber will also interfere with drug absorption, will reduce the effectiveness of certain lipid-lowering drugs and antipsychotics.
4, low nutritional value of coarse grains, less energy supply, for people engaged in heavy physical labor is not enough to provide nutrition.
Coarse and fine with eating coarse grains
First, it is not necessary to eat coarse grains at all times: one or two meals a day, one or two meals can eat coarse grains, consider the meat and vegetables, balanced diet. Daily intake of coarse grains to about 50 grams is appropriate, should be adjusted according to personal circumstances.
Second, coarse and fine match: for example, use whole wheat flour and wheat flour together to steam steamed buns, use japonica rice and brown rice, red beans, black rice, etc. mixed together to steam rice.
Third, between coarse grains with: the most typical is eight porridge. The lysine content in cereals is low, and the body will affect the absorption of other amino acids if it lacks lysine. Beans have a high lysine content, but a low methionine content, which is also an essential amino acid. It is best to eat cereals and beans together to make up for the lack of more and improve the nutritional value of food protein.
Pure oatmeal is the only coarse food
Pure oatmeal is made from rolled oat grains, flattened, about the diameter of soybean grains, complete in shape. Pure oats cook out more sticky, which is brought about by the beta-glucan which is a healthy component.
Many cereals, on the other hand, are a mixture of grains, such as wheat, corn, barley, etc., of which there is little or no oatmeal. Many will also add maltodextrin, sugar, creamer (phytate), flavoring, etc. The addition of sugar and dextrin will reduce the nutritional value and increase the speed of blood sugar; the addition of creamer is not conducive to cardiovascular health, the “trans fatty acid” component to promote the occurrence of heart disease.