1, three kinds of people eat coarse grains carefully
1, children
Children's digestion and absorption ability is weak, and eating too much coarse grains will cause indigestion. Coarse grains will also affect the digestion and absorption of minerals such as calcium, iron and zinc, which is not good for children's growth and development.
Children under the age of 3 should eat less coarse grains. If you must add a little coarse grains to your child's diet, you should also "make fine coarse grains", such as cooking porridge with finely processed corn flour. Don't give your child miscellaneous grains more than twice a week, and don't exceed 25 grams each time. The best way to feed children miscellaneous grains is to mix coarse and fine grains, such as two-meter porridge mixed with rice and millet.
2. Teenagers
Teenagers are in a vigorous period of growth and development. Eating coarse grains for a long time will lead to malnutrition and even affect reproductive capacity. It is recommended to eat coarse grains no more than three times a week, with 50 grams each time.
3, the elderly
The metabolic capacity of the elderly is reduced, and the adjustment and adaptability of the digestive system is also reduced. Eating too much high-fiber food such as coarse grains for a long time will hinder the protein supplement of the elderly, reduce the fat intake and lack trace elements, which will affect the functions of bones, organs and hematopoiesis.
2. The disadvantages of eating more coarse grains
Take people aged 25-35 as an example, if they eat too much "coarse food", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.
1 If you eat too much coarse grains, it will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal obstruction and dehydration.
2, eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.
3. For those "special" people who need a lot of nutrients, the harm caused by eating coarse grains is the most obvious. These people include pregnant and lactating women, as well as teenagers who are in the growth and development period.
4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotics.
3. It is best to steam coarse grains.
Although everyone knows that it is good to eat coarse grains, there are still many misunderstandings when people eat them, especially in cooking methods. It is best to eat coarse grains by steaming. However, frying and cooking porridge will damage the health characteristics of coarse grains to some extent.
Coarse grains are healthy because they are rich in various health-care ingredients and dietary fiber, with little fat and no sugar and salt. However, if it is cooked by frying, it will absorb a lot of fat, and at the same time, unsaturated fatty acids, vitamins and other nutrients in coarse grains will be lost.
Boiling coarse grains into very soft porridge is the biggest misunderstanding.
Many people think porridge is light, healthy and easy to digest. It is absolutely right to cook porridge with coarse grains. In particular, its glycemic index is low, and patients with chronic diseases such as diabetes should eat more. However, in the study, it was found that the more soft and sticky the porridge, the higher the degree of starch gelatinization in coarse grains, and the faster the blood sugar rose. If coarse grains are boiled into such porridge, the benefits to blood sugar will be gone.
Eating coarse grains should follow the principle of moderation
Experts generally recommend that the daily intake of miscellaneous grains is about 50 grams, and as much as 100~200 grams is no harm. It is generally recommended that the daily staple food is 250 ~ 400g, and if it is all coarse grains, it is too much. Like some people who are allergic to milk, there are also special people who are allergic to whole grains. It is also necessary to pay special attention to the fact that the composition content of whole grains powder granules is not listed. If it is not listed, it is not recommended to eat.
In addition, people with poor gastrointestinal function should not eat too much coarse grains at once, otherwise they are prone to symptoms of gastrointestinal discomfort. It is recommended to start from a small amount, slowly reduce the amount of food, and then eat coarse grains to supplement the adjustment.
4, look at the physique to eat coarse grains
People with gastrointestinal problems-millet, rice and brown rice
People with poor gastrointestinal tract should eat coarse grains carefully, and the food should be "soft and rotten". Cooking porridge is easy to digest and will not increase the burden on the digestive system at all. Millet is most suitable for porridge, which has the function of invigorating stomach and harmonizing the middle energizer, benefiting five internal organs and tonifying deficiency, and is very suitable for people with poor gastrointestinal function. Besides, rhubarb rice and brown rice are also good.
People with cardiovascular and cerebrovascular diseases and diabetes-oats
For example, people with cardiovascular and cerebrovascular diseases and diabetes had better drink more oatmeal. Because oats can effectively lower cholesterol and blood sugar. However, oats are cool, so it is suggested to mix black rice and purple rice with isothermal grains when cooking porridge. Need to be reminded that supermarkets must pay attention to the content of oats in the ingredient list when purchasing oatmeal and oatmeal snacks.