“Eat more coarse food is good for your body”, is everyone knows the health concept. But the scientific method of consumption is also very important, once eaten incorrectly, but will damage the health of the body. Coarse grains are rich in insoluble fiber, which helps to ensure the normal functioning of the digestive system. It works in synergy with soluble fiber to reduce the concentration of LDL cholesterol and triglycerides in the blood; increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular diseases. Medical research has also shown that fiber helps fight stomach cancer, intestinal cancer, breast cancer, ulcerative colitis and many other diseases. But for coarse grains, we should both eat more and not eat too much, because over-eating coarse grains also has bad effects. For most people, the daily intake of coarse grains, accounting for 1/2-2/3 of the main food can be. According to the “Dietary Guidelines for Chinese Residents” developed by the Chinese Nutrition Society, the higher the energy intake, the higher the demand for dietary fiber to promote the excretion of intestinal metabolites from the body. People with low energy intake, such as office workers and the elderly, should eat about 25 grams of dietary fiber every day. People with high activity and fat intake, about 35 grams is fine. The following seven types of people are not suitable for eating coarse grains: 1, people lacking calcium, iron and other elements because coarse grains contain phytic acid and dietary fiber, which will combine to form precipitates and impede the absorption of minerals by the body. 2, people suffering from digestive system diseases If suffering from cirrhosis esophageal varices or gastric ulcers, eating large amounts of coarse grains can easily cause bleeding from ruptured veins and ulcers. 3, people with low immunity If the long-term daily intake of fiber more than 50 grams, it will make people’s protein supplementation obstructed, reduce fat utilization, resulting in damage to bones, heart, blood and other organ functions, reducing the body’s immunity. 4.People with heavy physical activity Coarse grains have low nutritional value and low energy supply, which is not enough for people engaged in heavy physical labor to provide nutrition. 5, growth and development of adolescents Because of the special needs of growth and development of nutrients and energy and the physiological requirements for hormone levels, coarse grains not only hinder the absorption of cholesterol and its conversion into hormones, but also the absorption and utilization of nutrients. 6, the elderly and children Because the elderly’s digestive function is reduced, and children’s digestive function is not yet perfect, digesting a large amount of food fiber is a great burden for the gastrointestinal. And the absorption and utilization of nutrients is relatively low, which is not conducive to the growth and development of children. 7, poor gastrointestinal function of the crowd gastrointestinal function of the weaker people, eat too much food fiber is a great burden on the gastrointestinal. Eating coarse grains precautions: most of the meals eat coarse grains Some people have heard that eating coarse grains is good, they rarely eat rice and white flour. But coarse grains are good, but also in moderation, so as not to increase the gastrointestinal burden. In addition, also pay attention to the coarse and fine mix. Experts suggest that you can mix coarse grains when doing staple foods, such as steaming rice with a little millet, brown rice, green beans or red beans, cooking white rice porridge with a handful of oats, grinding soy milk with a handful of purple rice, etc., so that the taste is also better. It is best to eat coarse grains in the morning and evening, for example, drink coarse grain soy milk or coarse grain porridge in the morning, eat “coarse and fine” staple food at noon, and eat some well-digested coarse grain porridge in the evening. Many people think that eating coarse grains is to be healthier, so often only with vegetarian dishes, thinking that this intake of fat less, will be better, but in fact, the best partner of coarse grains is meat and eggs. In the morning should not eat rough food such as nest As the stomach and intestines have not yet fully awakened, eating coarse grains in the morning will affect the digestion and absorption, but you can drink high moisture content, lubricating effect of coarse grain drinks. At noon, people’s digestive function is most vigorous, you can eat more coarse grains, such as beans, sweet potatoes, corn, etc. Eating too much variety People most often eat coarse grains are millet, corn and sweet potatoes, but long-term eating only these kinds of will affect the nutritional balance. Experts suggest that the production of coarse food should be as much as possible a variety of ingredients mixed cooking. For example, corn, millet, soybeans alone, it is better to mix them in a ratio of 1:1:2, which can make the protein play a complementary role, and higher nutritional value. Since coarse grains are rough in texture and difficult to swallow, many people will add a lot of sugar, oil and starch to coarse foods to improve the taste. Especially in restaurants and supermarkets, coarse grains are often fried in oil, or with edible alkali and baking powder to create a porous effect, with refined white flour and starch to enhance the sense of delicacy, with sugar to improve the taste, such processing methods will make the nutritional value of coarse grains greatly reduced. The elderly and children have weaker gastrointestinal functions, so don’t eat too much coarse grains at once, and it is best to make coarse grains “fine”. Boiling porridge is the most convenient form, you can boil millet and rice together into porridge; millet noodle pancakes, millet noodle steamed buns are also a good choice.