Coarse grains are relative to the fine grains we usually eat such as refined rice and white flour, mainly including corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran in cereals and various dried legumes, such as soybeans, green beans, adzuki beans, mung beans, etc. Coarse grains are rich in insoluble fiber, which works synergistically with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; delay the rate of glucose absorption after meals and reduce the risk of hypertension, diabetes, obesity and cardiovascular disease. Regular consumption of coarse grains has so many benefits that it is regarded by many people as the holy grail of health care.
However, even though coarse grains are good, you should not eat them greedily, if uncontrolled excessive intake, it is not only difficult to play a role in maintaining health and preventing diseases, but also may cause many problems.
Special people should pay attention to eating coarse grains”
1, poor gastrointestinal function of the crowd: the elderly and children gastrointestinal function is weak, eat too much food fiber is a great burden on the gastrointestinal tract. Too much fiber may lead to acute symptoms such as intestinal obstruction and dehydration.
2, lack of calcium, iron and other elements of the crowd: the so-called “face with vegetables”, is too much fiber to eat, resulting in malnutrition typical performance. If you eat too much coarse grains, for women during pregnancy and lactation, as well as in the growth period of adolescents, the impact is particularly large.
3, people suffering from digestive system diseases: if suffering from cirrhosis esophageal varices or gastroduodenal ulcers, eating large amounts of coarse grains is likely to cause venous rupture bleeding and ulcer bleeding.
4, people with low immunity: If the long-term daily intake of fiber more than 50 grams, it will make people’s protein supplementation is blocked, fat utilization rate is reduced, resulting in damage to the bones, heart, blood and other organ functions, reducing the body’s immunity.
5, people taking special drugs: fiber also has the effect of interfering with drug absorption, reducing the effectiveness of certain lipid-lowering drugs and antipsychotics.
6, adolescent girls eat carefully: cholesterol is important for the normal development of reproductive organs of adolescent girls, coarse grains contain crude fiber will take away part of the cholesterol in the body, producing adverse effects. But there is no need to see coarse grains, occasionally eat a meal of coarse grains is no problem at all.
Three principles of eating coarse grains
Principle one coarse and fine with the most reasonable: to 6 points of coarse grains, 4 points of fine grains is most appropriate. In particular, “three high”, constipation, long-term office workers, more people should eat more coarse grains.
Principle two: coarse food with good absorption of side dishes: coarse grains contain less lysine, which can be combined with milk to make up for its shortage.
Principle three coarse grains eaten carefully to be healthy: beans if fried or boiled to eat, protein can only be absorbed 50%; if the beans are ground into soy milk, pressed into tofu, beans in the protein absorption rate will increase by 90% to 95%. Do other coarse grains should also try to cook thoroughly, cooked, will not make coarse grains become a burden on the digestive system.
Principle four Coarse grains should not be eaten every day: office workers eat more, the elderly and children eat less, it is recommended to eat two or three meals a week coarse food is enough. Coarse grains can effectively relieve constipation and body fat accumulation in office workers
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