Excessive consumption of coarse grains affects digestion
Bringing back some coarse grains from home, you can experience the food in your hometown and adjust the greasy food in your daily diet. It is also a choice for many people.
Although there are many advantages to coarse grains, there are some areas that need our attention. The so-called coarse grains refer to corn, millet, sorghum, oats, buckwheat, wheat bran and various kinds of beans in cereals, such as soybeans, green beans, red beans, mung beans and so on. Because of the simple processing, coarse grains contain many nutrients not found in the fine grains. The first is dietary fiber. Dietary fiber is called the seventh nutrient of the human body. The role of soluble dietary fiber is to regulate blood lipids, blood sugar, and regulate probiotics; the main role of insoluble dietary fiber is intestinal bowel movement.
Second, coarse grains also contain large amounts of B vitamins. Due to the simple processing, the skin of coarse grains often contains a large amount of B vitamins such as vitamin B1 and vitamin B2. The B vitamins play an important role in the body's water and salt metabolism and tissue respiration. Finally, the content of carbohydrates in coarse grains is smaller than that of fine grains, which is beneficial to some diabetics and obese people.
However, coarse grains are not a panacea. There are also special places to pay attention to eating coarse grains. Zuo Xiaoxia said that moderate consumption of coarse grains is beneficial to the human body, but excessive consumption of coarse grains will affect people's digestion and absorption functions.
Due to the large amount of cellulose and phytic acid contained in the coarse grains, the intake of more than 50 grams of cellulose per day and long-term consumption will cause the obstruction of human protein supplementation, decrease of fat utilization, and damage to organs, bones, heart, blood and other organs. , reduce the body's immune capacity, and even affect reproductive function. Furthermore, the high phytic acid content in buckwheat, oats, and corn impedes the absorption of calcium, iron, zinc, and phosphorus and affects the metabolic balance of minerals in the gut. Therefore, when you eat coarse grains, you should increase your intake of these minerals and eat them with some mineral-rich vegetables.
Coarse grains eat healthy? Thickness match 6:4
Although the coarse grains are good, but as a nutrient element to regulate the diet, how to eat is also very important. Zuo Xiaoxia said that for healthy people, they can eat coarse grains for two days as a daily diet. People with high blood lipids and blood sugar can also increase their intake appropriately under the guidance of a doctor. For those who have constipation and other symptoms, long-term office workers who are more exposed to computers can also eat more coarse grains.
Careful attention to other foods when you eat coarse grains can have better results.
In order to complement the nutrients in foods, it should be as thick as possible. Generally speaking, it is most appropriate to use 6 points of coarse grains and 4 points of fine grains. In addition, you cannot eat only a kind of coarse grains, and coarse grains can also be used together. For example, corn, millet, and soybeans are not as good as they used to be mixed in a ratio of 1:1:2. They have higher nutritive value because they can complement proteins. The laba porridge, rice pudding, and assorted ingredients, which are often eaten in daily life, are all very good foods.
However, not all people are suitable for eating coarse grains, elderly people with poor gastrointestinal function, and children with poor digestive function should eat less coarse grains and eat coarse grains. Patients with stomach, bowel ulcers, and acute gastroenteritis require foods that are soft, so try to avoid eating whole grains; patients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grains.
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